Tennis Workout/fitness plan help please :)?

I am currently enrolled in a tennis academy which includes play everyday and conditioning. I play at a county level and regularly play and beat county players. I hit strong classic top spin swing style forehand but my backhand is more varied as i hit a two handed, one handed federer style and slice one handed. I have only recently began hitting the top spin one handed and even though i play many other sports and have a decently athletic build i do not have the required strength to hit the ball with the power and amount of spin i want and think i should be capable of.

I have an athletic build with decent muscle and a muscular stomach and have decent arm muscles. I can run 3000 metre in a decent time and am not a sprinter or really a distance runner.

I basically want to get help with a long term fitness plan which will inprove my core fitness, tennis specific and strength. At my disposle i have a 20kg dumbell set, a multi weight machine, and a cross trainer. Also to help with relaxing muscles and possibe i am fortunate to also have a hottub, swimming pool and sauna.

Any help would be well appreciated.

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I was just wondering, is it necessary to wear a tampon for tennis? Or can I get away with a pad? I haven’t quite figured out how to use a tampon yet 🙁 it really hurts, but i need to know how, soon! i am going on school camp soon, and there will be a swimming pool, and the camp goes for about 7 weeks.Any tips on how to use a tampon? it just doesn’t work for me yet! But this is the first period before i leave for camp! so i really need to know how to put one in now! But i am sososo confusedd! help meee!!!!!!! :'(

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