Hey xxx,
Ok so I would structure your week to try to fit more training sessions,so instead of 2 training sessions and 1 or 2 tournaments I’d suggest 3 training sessions and just 1 tournament to maximise the time you spend working on weaknesses and then putting them into practice in the tournament. Of course if you can train more that is even better, as for physical training I would suggest probably no more than twice a week working on simple body weight and core strength drills and not with heavy weights. This will leave you a day or two for recovery when you aren’t training.
Serve practice I would recommend as much as possible but for a short period each time, for example 4 or 5 days a week but just 20-30 minutes each time to maximise benefit and get the best focus.
The way to plan the training is to understand your strengths and most importantly your weakness so you can focus on these areas in your practice. The best way to do this is to film your matches and practice sessions so you can really analyse what needs improvement.
I hope this gives you a good idea of a schedule and any questions feel free to get back to us 🙂
