Recommend Me a Workout Routine

Discussion in 'Health & Fitness' started by Funbun, Jan 27, 2010.

  1. Funbun

    Funbun Professional

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    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!
     
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  2. Marshredder

    Marshredder Semi-Pro

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    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.
     
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  3. maverick66

    maverick66 Hall of Fame

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  4. chess9

    chess9 Hall of Fame

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  5. Itagaki

    Itagaki Semi-Pro

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    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
     
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  6. maverick66

    maverick66 Hall of Fame

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

    not 100% sure what your saying.
     
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  7. chess9

    chess9 Hall of Fame

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    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
     
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  8. maverick66

    maverick66 Hall of Fame

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    Ya i did robert just my memory is getting bad. Getting old is tough.
     
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  9. Zachol82

    Zachol82 Professional

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

    Upper body:
    http://www.sport-fitness-advisor.com/plyometric-drills.html
     
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  10. mike53

    mike53 Professional

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    Last edited: Jan 29, 2010
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  11. Talker

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  12. charliefedererer

    charliefedererer Legend

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    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.
     
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