Warm-up

To get your muscles limber before lifting, mimic what you're going to ask them to do, says Murray's fitness trainer Jez Green. "For a strength session, go through all the lifts you're going to do that day with 50% of the weight for 10 reps."

Complex training

For Wimbledon, Murray built his athletic power with complex training. "Do 6 sets of 5 reps of each of the following exercises," says Green. "After the lift (Lift Exercise), go straight into the plyometric move (Plyo Exercise) for power without bulk."

1. Lift Exercise: Back squat

Stand under a squat rack, with a loaded barbell on your shoulders. Take the full weight of the bar. Keep your chest out, back straight and bend at the knees and hips until your quads are parallel with the floor. Then drive back up.

Plyo Exercise: 1m box jump

Stand in front of a box 1m high. Bend at the knees, and drive explosively, jumping and landing on the box with your feet flat. Step down and repeat.

2. Lift Exercise: Walking lunge

Grab a heavy dumb-bell in each hand. Walk across the room, taking as large strides as possible, and bending so that your front knee is parallel with the floor at every step.

Plyo Exercise: Cycle split jump

Get into a split-squat position, with your back knee almost touching the floor. Now jump in the air, switching leg position before you land.

3. Lift Exercise: Weighted pull-up

Wearing a weight belt (Murray loads his with 20kg), grab a pull-up bar with an overhand grip. Pull with both hands until your chin is level with the bar, then lower, to challenge your lats and biceps.

Plyo Exercise: 5kg medicine ball throw-down

Stand with feet wider than shoulder-width apart. Grab a medicine ball in both hands. Raise it above your head then explosively throw it down to the floor. Avoid your toes.

4. Lift Exercise: Weighted dip

Wearing the same weight belt you wore for the pull-up, grab two dip bars. Push down with your hands, until your arms are straight, then lower to the start position.

Plyo Exercise: 5kg medicine ball chest-pass

Grab a medicine ball and stand a couple of metres from a partner. Pass it like a basketball to your partner, making sure you work as quickly and explosively as possible.

5. Lift Exercise: Lateral side lunge

Lunge out to the left until the thigh of your left leg is parallel to the floor. Push off with your left leg in a controlled manner to return to the start. Repeat on your right leg.

Plyo Exercise: Max distance lateral hop

Balance on one leg. Bend at the knee, and explosively jump sideways, bending your knee again as you land to absorb the impact. Do three sets on each leg.

6. Lift Exercise: Cable woodchop

Hold a cable handle with both hands. Pull the cable from above your right shoulder, across the front of your body, then return to the start. Alternate sides with each set.

Plyo Exercise: 5kg medicine ball throw

Grab a medicine ball in one hand, with a partner standing on the opposite side. Using your core rotation for explosive power, throw the ball as hard as you can to your partner. Change sides every 5 reps.

Triple extension power

To finish your session do 5 sets of 5 reps of an Olympic lifting movement. Green recommends the power clean. Bend your knees and hips and grab a loaded barbell. Drive your heels into the floor and straighten at the waist, so you pull the barbell up in front of you. Now drop under the barbell and 'catch' it at the top of your chest. Drive up, straightening your legs to finish.

"This builds triple extension power," says Green. So you'll be able to transfer power from your feet to your hips more efficiently. "It also helps with power on the serve and with first-step acceleration," he says

Warm-down

Do a little light stretching after your workout, followed by 10 minutes in an ice bath at 10 degrees, if you can get to one. Two hours later, perform some heavy static stretching and go for a massage – if you can get it past your boss, that is.