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View Full Version : Cardio/Leg Strength Fitness Regimen


Travis Fong
01-31-2010, 05:55 PM
I'm a 16 year old junior. 157 lbs 6'1'' 10-11% body fat.
Problem is, my cardio is pretty weak (tennis cardio. I can run for a long period(Think 9.4-10.1 beep test) but tennis tires me out quickly in the high intensity drills.

I'm thinking my legs need to have better explosiveness/endurance. What does talk tennis suggest.

I squat 185lbs at 12 reps 3 sets(45 second break between sets). Havent tried for a max because I do it on my own. However that completely drains me for a few minutes.

Itagaki
01-31-2010, 09:17 PM
I'm a 16 year old junior. 157 lbs 6'1'' 10-11% body fat.
Problem is, my cardio is pretty weak (tennis cardio. I can run for a long period(Think 9.4-10.1 beep test) but tennis tires me out quickly in the high intensity drills.

I'm thinking my legs need to have better explosiveness/endurance. What does talk tennis suggest.

I squat 185lbs at 12 reps 3 sets(45 second break between sets). Havent tried for a max because I do it on my own. However that completely drains me for a few minutes.

personally i would say squat heavier and for lower reps

think 3-5

alternatively if you really want to focus on "tennis cardio" then you could always try HIIT with sprints

In D Zone
01-31-2010, 09:26 PM
I'm a 16 year old junior. 157 lbs 6'1'' 10-11% body fat.
Problem is, my cardio is pretty weak (tennis cardio. I can run for a long period(Think 9.4-10.1 beep test) but tennis tires me out quickly in the high intensity drills.

I'm thinking my legs need to have better explosiveness/endurance. What does talk tennis suggest.

I squat 185lbs at 12 reps 3 sets(45 second break between sets). Havent tried for a max because I do it on my own. However that completely drains me for a few minutes.

Plyometric drills will really help you

Leg curls, reverse leg curls and lungs

mike53
02-01-2010, 06:53 AM
I'm a 16 year old junior. 157 lbs 6'1'' 10-11% body fat.
Problem is, my cardio is pretty weak (tennis cardio. I can run for a long period(Think 9.4-10.1 beep test) but tennis tires me out quickly in the high intensity drills.

I'm thinking my legs need to have better explosiveness/endurance. What does talk tennis suggest.

I squat 185lbs at 12 reps 3 sets(45 second break between sets). Havent tried for a max because I do it on my own. However that completely drains me for a few minutes.

Forty yard walking lunges at 90% followed by a 40 yd jog back to the starting point. Forty yard jump squats at 90% followed by 40 yd jog back to start. 4-5 set of 5 each. 90% based on 90% of maximum heart rate. Use a stop watch and a pulse rate monitor.