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T Woody
02-02-2010, 05:50 AM
Not sure if this has been posted before here, but thought I'd throw it out there in case anyone missed it. Andy has a decently in depth blog describing his off season and in season training blocks.

http://www.andymurray.com/blog/9

From what it looks like, he splits his off season time between:
Tennis
Track work (10x400, 10x200)
Movement Drills (small hurdles, resistance bands)
Med ball work
Squats, pullups, bench press, dips, dumbell presses, cleans/deadlifts
Core work (dragon flags, ab rollouts)

larry10s
02-02-2010, 07:04 AM
whats a dragon flag or ab roll out?

J_R_B
02-02-2010, 07:19 AM
whats a dragon flag or ab roll out?

http://www.unique-bodyweight-exercises.com/dragon-flag.html

http://www.unique-bodyweight-exercises.com/ab-wheel-rollout.html

Hard core ab excercises.

larry10s
02-02-2010, 07:24 AM
http://www.unique-bodyweight-exercises.com/dragon-flag.html

http://www.unique-bodyweight-exercises.com/ab-wheel-rollout.html

Hard core ab excercises.

THANKS J R B . great site . cant weight(pun intended:)) to study the site.