@luka.ono_ · Physical Training · Campinas, Brazil · Born Jan 28 2005

PHYSICAL
TRAINING

PERIODIZATION · METABOLIC ZONES · WEEKLY STRUCTURE · BENCHMARKS

LEVEL KEY:

ATP Tour

Challenger

ITF M25/M15

Framework: Olav Bu · Peter Attia · Gabbett ACWR

01Periodization BlocksLoad · Deload · Double Threshold

3w block

load

Accumulate volume and intensity stimulus

Volume over intensity — high-volume low-intensity V2 aerobic base to build metabolic engine

1w block

adaptation deload

Supercompensation and injury prevention

Reduce load to allow structural adaptation before next load block

protocol

double threshold day

Maximize metabolic efficiency within a single day

morning: Tactical court session · lactate ≤2.5 mmol/L
afternoon: Interval physical session · lactate 3.0 – 4.0 mmol/L

02Metabolic ZonesZone 1–4

Zone 1

Recovery

Active mobility, light jogging

Lactate clearing, psychological reset

Zone 2

Aerobic Base

Steady-state cardio, technical drills

Mitochondrial density, fat oxidation

Zone 3

Threshold

Long-rally drills, sustained movement

Lactate threshold — the Challenger Grinder zone

Zone 4

Anaerobic

0–4 shot explosive patterns, S+1 drills

VO2 Max, explosive power repeatability

03Weekly StructureHRV-guided

Day Type	Freq / Week	Sessions	HRV Requirement
double threshold	2 – 3×	Morning: tactical court (Zone 2–3) Afternoon: interval physical (Zone 3–4)	Stable or above baseline
aerobic base	1 – 2×	Steady-state cardio (Zone 2) Technical drills low-intensity	Any status
recovery	1×	Active mobility 15min Foam rolling + posterior chain stretch Deep tissue / physio screening	Declining or critical
rest	1×	—	Critical (< 33% recovery)

04Strength BenchmarksITF → Challenger → ATP

Marker	ITF M25 (Current)	Challenger Target	ATP Elite
vo2 max ml kg min	58 – 62	65 – 70	> 72
max lactate clearing	Moderate	High	Very High
explosive power vertical jump cm	50 – 55	60 – 65	> 68
agility spider drill sec	< 17.5	< 16.5	< 15.8
avg points per set	50 – 58	47 – 53	45 – 50

@luka.ono_ · Physical Development · April 2026

→ PHYSICAL PRIORITIES

Base aeróbica (Zona 2) provavelmente subdimensionada em temporada de torneios — 77% do jogo abaixo de VT1. Aeróbico é o fundo de recuperação que sustenta o circuito ITF.

VO2max desconhecido — sem baseline para prescrição precisa de zonas. Mínimo competitivo: >50 ml/kg/min; alvo Luka: ≥60. Teste de campo prioritário.

Demanda glicolítica ITF subestimada — 2,0–2,8 breaks/set, mais pontos contestados que ATP. Protocolos de recuperação devem refletir esse volume real.