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Funbun
01-27-2010, 04:26 PM
Thanks to my dad's tie-in to USANA, I was able to get a discounted bag of Chocolate Whey Nutrimeal.

Now, I wish to build stronger and more efficient muscles for tennis. My main targets are my triceps and abdominal muscles for stronger forehands, backhands, and serves.

May someone recommend me a plyometric workout routine for these? I'm 15 years old and I have done two years of high school cross country. I only have two 10-lb. dumbbells and my body. I want to note that I'm not relatively strong in upper body strength compared to my more athletic classmates. I've read that whey protein is very helpful in developing anaerobic muscle strength, so I'm willing to try out a "not too easy, not too hard" routine.

Thanks!

Marshredder
01-27-2010, 04:40 PM
The professional advice would be not to do any serious workouts until you're at least 16, as you're still growing the intense strains on bones etc from workouts can cause growth problems.

But thats a little bit extreme. Go for a few exercises. I found a great website a while ago with tennis specific workout routines, have a search on google.

maverick66
01-27-2010, 05:09 PM
The professional advice would be not to do any serious workouts until you're at least 16, as you're still growing the intense strains on bones etc from workouts can cause growth problems.

http://www.defrancostraining.com/articles/38-articles/63-ten-training-myths-exposed.html

read number 2.

chess9
01-27-2010, 06:12 PM
http://www.defrancostraining.com/articles/38-articles/63-ten-training-myths-exposed.html

read number 2.

What did I say? Deja Vu all over again. :(

-Robert

Itagaki
01-27-2010, 08:10 PM
Oh god, USANA...i swear that business is like a cult

anyway, why not give stronglifts 5x5 a try

assuming you start the way the guy says to start(bar only), it should be a very easy program...at least for the first month or so

its not plyometrics, but it sure as hell will build strength

maverick66
01-27-2010, 08:30 PM
its not plyometrics, but it sure as hell will build strength

Plyos without a solid base strength isnt the best idea anyways.

What did I say? Deja Vu all over again. :(

-Robert

not 100% sure what your saying.

chess9
01-28-2010, 02:57 PM
Plyos without a solid base strength isnt the best idea anyways.



not 100% sure what your saying.

You didn't see my comment in Rants and Raves in the thread about boring and repetitive threads in the Tennis Tips and Instruction section?

-Robert

maverick66
01-28-2010, 03:10 PM
Ya i did robert just my memory is getting bad. Getting old is tough.

Zachol82
01-28-2010, 08:50 PM
Thanks to my dad's tie-in to USANA, I was able to get a discounted bag of Chocolate Whey Nutrimeal.

Now, I wish to build stronger and more efficient muscles for tennis. My main targets are my triceps and abdominal muscles for stronger forehands, backhands, and serves.

May someone recommend me a plyometric workout routine for these? I'm 15 years old and I have done two years of high school cross country. I only have two 10-lb. dumbbells and my body. I want to note that I'm not relatively strong in upper body strength compared to my more athletic classmates. I've read that whey protein is very helpful in developing anaerobic muscle strength, so I'm willing to try out a "not too easy, not too hard" routine.

Thanks!

Lower body:
http://www.sport-fitness-advisor.com/plyometricexercises.html

Upper body:
http://www.sport-fitness-advisor.com/plyometric-drills.html

mike53
01-29-2010, 07:47 AM
Lower body:
http://www.sport-fitness-advisor.com/plyometricexercises.html

Upper body:
http://www.sport-fitness-advisor.com/plyometric-drills.html

Excellent suggestion. OP, see if you can trade your dumbells for bouncing medicine balls and some agility rings. Jump boxes can be a little expensive, but you can always find a bench.

Talker
01-30-2010, 03:21 PM
You can check out this video, might be something helpful.

http://www.youtube.com/watch?v=LLzI1mcvIv8

charliefedererer
01-30-2010, 06:55 PM
I hate to tell you, but realistically you are only going to be adding a few ounces of muscle at most from each workout, and you should be getting more than enough protein in your normal diet to provide for those modest muscle gains.
Taking more protein would be needed if you were lifting serious weight, and adding serious muscle.
The body will only use the protein it needs, and be excreting the excess. Just taking in more protein won't lead to more muscle.

Your best bet with a limited time until the start of tennis season would be to be doing at least the thrower's ten (www.asmi.org/SportsMed/media/thrower10.swf) for upper extremity injury prevention.

Everyone agrees you should have a reasonable strength and fitness base before starting plyometric exercises both to prevent injury from the sudden acceleration and deceleration forces and also to benefit from the program.

Therefore the following type of regimen of gaining strength and then doing plyometrics is recommended: http://www.sport-fitness-advisor.com/tennis-weight-training.html

You are going to need more than those 10 pound dumbells as time goes on. In order to gain real strength, you will have to lift to close to your maximum for the 4-6 lifts and then several sets. That is going to mean access to a gym (even the weight room at school) for help with your form and spotting. You can try it entirely on your own, but you need to be real careful to avoid injury if you expect to make real strength gains.

Again, you can't go wrong starting at least with the thrower's ten, some lunges, dumbell squats, triceps extensions and running to help build up at least a modest foundation.