Cardio/Leg Strength Fitness Regimen

Discussion in 'Health & Fitness' started by Travis Fong, Jan 31, 2010.

  1. Travis Fong

    Travis Fong New User

    Joined:
    Oct 25, 2009
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    70
    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.
     
    #1
  2. Itagaki

    Itagaki Semi-Pro

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    Sep 16, 2009
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    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
     
    #2
  3. In D Zone

    In D Zone Hall of Fame

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    Apr 5, 2006
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    Plyometric drills will really help you

    Leg curls, reverse leg curls and lungs
     
    #3
  4. mike53

    mike53 Professional

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    Jul 11, 2008
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    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.
     
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