The Whiteboard Sessions

Okay this blog is the first in a series that I have no idea will prove popular or not!

Here’s the background: I, like many coaches, write some of my sessions on the whiteboard in the gym. Generally these sessions are the ones where athletes come back from a lay-off and need to build some basic work capacity, transition weeks or de-load periods, or just for those athletes who only come once in a while and aren’t following a set programme.

So the sessions can be pretty hard, quite easy or somewhere in the middle!

Anyway, this first session is a general work capacity session for a couple of tennis players coming back from a long summer of playing lots and lots of tennis. So the focus is to take some of that away and build some general work capacity whilst working on some low intensity jumping and landing mechanics in the box jumps. One player started on the third tri-set, the other player started at the top.

The three exercises are done without breaking unless you need to for water, recovery etc. Just work through progressively.

Give it a go!
By the way if you’re struggling to understand any exercises or need coaching points get across to my YOUTUBE page and watch the videos there.

If this is popular I’ll post a whiteboard session every week for you to have a go at, so if you want a FREE session every week, you better leave me a comment below and tell me!



Very quick reminder that if you’re interested in building work capacity, strength and conditioning you should check out Vern Gambetta’s Building the Complete Athlete Workshop in November and Tamas Feher’s Olympic Lifting Practical workshop on the 20th October. Both these guys are coaching legends and really know their stuff. I’m really excited for both courses.

Right, that’s all for now,

Have a good Friday!


  1. K J September 21, 2012 at 7:58 am

    Love this, keep it coming. Just don’t go all crossfit on us!! Like the inclusion of the warm-up detail too.

    1. Brendan Chaplin September 22, 2012 at 7:29 am

      Hey Kev, thanks for the feedback. Important to get the warm-up in there for sure! And don’t you worry, no Xfit in my gym hahaha!

  2. Ed September 21, 2012 at 9:41 am

    Nice one Brendan. I think this is a great idea. Will give it a go when Ive recovered from tendon surgery (hand)

    1. Brendan Chaplin September 22, 2012 at 7:28 am

      Top man yes get it done! Hope your hand heals okay!

    2. Brendan Chaplin October 2, 2012 at 12:04 pm

      Cheers Ed should make for some fun sessions!

  3. Daz Stratton September 21, 2012 at 1:53 pm

    Good blog idea. I’ll deffo try them all. Will have a go at this on the weekend!

    1. Brendan Chaplin September 22, 2012 at 7:27 am

      You should do mate get it done!

  4. Daz Stratton September 22, 2012 at 4:01 pm

    I feel pretty wiped out from that! I’m assuming the (wall) stuff is facing a wall, to ensure your weight doesnt shift too far forwards, or am I barking up the wrong tree? Also, the shoulder touches are from a high plank? The only other ones I’ve done before were from a wall handstand and they’d totally kill me off in the warm up. I am a southerner though; you know how we are! 🙂 Really enjoyed putting myself though that!

    1. Brendan Chaplin September 26, 2012 at 2:09 pm

      Good man yes wall squats to keep posture etc. Good exercise, glad youenjoyed the session mate!!


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