Tennis Training

Discussion in 'Tennis Tips/Instruction' started by Vyse, Oct 22, 2009.

  1. Vyse

    Vyse Semi-Pro

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    I was wondering what are some good weight training routines that maybe some pros use or whatnot for putting on some muscle. I'm 5'8, 130 and I think some muscle would really help me in all aspects and with winter coming, I'll have more time. Anybody know any routines that can really help?
     
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  2. I see youre a new member, welcome! I think you will get more replies if you put this thread in the tennis-tips/instruction-section.
    To answer your question shortly, rubber-bands. Best workout there is imo for a tennis players. Never push heavy weights.
     
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  3. Bungalo Bill

    Bungalo Bill G.O.A.T.

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    The book Power Tennis is a good one. If you have the time, it is excellent for strength conditioning for tennis. It dives into plyo's, iso's, and resistance training. You can buy the book her at TW.
     
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  4. Djokovicfan4life

    Djokovicfan4life Legend

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    Thanks, I might have to buy this book.
     
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  5. Tankari

    Tankari New User

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    Does this Power Tennis book cover body weight exercise routines or stretches that are beneficial to tennis?
     
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  6. Bungalo Bill

    Bungalo Bill G.O.A.T.

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    It is pretty much what I desribed above. I dont remember if body weight exercises are in it. If they are they are incorporated in the other exercises I mentioned.

    As the title indicates, it is a conditioning book specifically for tennis. It also using building blocks to keep you improving. Further, it also includes on-court drills and flexibility exercises. Like it indicates, it is a book specifically for tennis conditioning.
     
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  7. Tankari

    Tankari New User

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    Sounds good, I'm going to look into this book as well.
     
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  8. BullDogTennis

    BullDogTennis Hall of Fame

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    completely disagree...my friend who is a college player said that was one of things that made him a better player when he got into college...and he said it was a pretty large part of there team routine.
     
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  9. Vyse

    Vyse Semi-Pro

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    I will have to look into that book. looks like it is pretty solid though it was published in 1994. I would think things would mostly be the same
     
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  10. charliefedererer

    charliefedererer Legend

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    There are a lot of threads on workout routines in the health and fitness thread.
    Below are just a few:
    http://tt.tennis-warehouse.com/showthread.php?t=15571
    http://tt.tennis-warehouse.com/showthread.php?t=291916
    http://tt.tennis-warehouse.com/showthread.php?t=290037
    http://tt.tennis-warehouse.com/showthread.php?t=290696
    http://tt.tennis-warehouse.com/showthread.php?t=290709

    Basically, if you haven't been lifting before, there will be a period of lifting weights that you can do 8-10 reps to build up a little strength and conditioning.
    Then to really gain strength, it involves lifting weight close to your maximum lift weight for just a few repetitions, but several sets. It will then be especially important to give yourself a day off before lifting again to let your muscles recover and grow. If at all possible get some help from a trainor or coach to learn correct technique so you don't end up injuring yourself.

    Don't neglect your core and legs.

    Consider high interval intensity training (HIIT) to increase your speed and endurance.
     
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  11. laingrm

    laingrm New User

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    I have been following the Power Tennis program for a few months. I think it is very good and gives you a complete workout. It is a mix of plyometrics and weight training. I don't belong to a gym so I bought a set of 10lb dumbells, a 10lb medecine ball and set of adjustable resistance bands. The resistance bands are a substitute for free weights, and I can mimic most of the free weight exercises except the forearm and wrist exercises which I skip. The program calls for weights/plyo 3 days per week plus on-court drills on the off days. I think this is a little hardcore for recreational players so I skip the on-court drills except for a cardio tennis class once a week. I've noticed that my stamina and quickness have improved plus my ability to recover more easily from long matches. Eventhough I am playing less tennis as result of this program (due to time), I play better when I do play and am winning more of my matches.
     
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  12. Bungalo Bill

    Bungalo Bill G.O.A.T.

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    That is a great idea. Thanks for sharing that. I also like the Power Tennis Training book a lot. I had to alter it a little because I run out of time doign the whole thing. However, I agree with you, it really strengthens your core and legs and gets the upper body as well. I also like the flexibility training it has as well.
     
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  13. Slazenger07

    Slazenger07 Banned

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    Youre 100% right in thinking some muscle will help your game improve, Im living proof. Used to be a 110lbs punching bag, now up to 145lbs all of my gains being lean muscle mass, it has improved my game tremendously. Ex: my overhead used to suck, it was awful cause I didnt have the upper body strength to make it a consistent and powerful weapon. Now that Im swole my overhead is awesome and my technique hasnt changed a bit. Im sure you'll start to notice similar improvements in your game when you pack on the muscle, it has also helped my game with the ladies :)

    Ill hook you up with a good beginner routine.
     
    Last edited: Oct 29, 2009
    #13
  14. Slazenger07

    Slazenger07 Banned

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    Mon: Biceps/Triceps/Forearms
    Bis: Standing Barbell Curls 2 sets 6-10 reps
    Preacher Curls 2 sets 6-10 reps
    Hammer Curls 2 sets 6-10 reps
    Tris: Close-Grip Bench Press 2 sets 6-10 reps
    Skull-Crushers 2 sets 6-10 reps
    Cable Pushdowns 2 sets 6-10 reps
    One-arm Dumbbell Tricep Extensions 2 sets 6-10 reps
    (add a few sets (2-3) of wrist curls or wrist rollers if you feel forearms need more work direct work, but you'll be using them alot throughout you upper body workout split)

    Tue: Legs/Core
    Legs:Squats 3 sets 6-8 reps
    Leg Press 3 sets 8-10 reps
    Leg Curls 3 sets 10-12 reps
    Jefferson Squats 2 sets 8-10 reps
    Calf Raises 4 sets 8-12 reps
    Core:Decline Bench Crunches 3 sets

    Wed: Rest

    Thurs: Chest/Shoulders
    Incline Bench Press 3 sets 6-10 reps
    Flat Bench Press 3 sets 6-10 reps
    Flat Bench Dumbbell Flys 2 sets 10-12 reps
    Dumbbell Pullovers 2 sets 10-12 reps
    Shoulders: 3 sets Machine Laterals 6-10 reps
    (Rear Delts should get hit hard training back, anteriors get hit hard on chest day, so you should only need to hit medial head directly at first)

    Fri:Back/Traps/Core
    Back:pullups 3 sets
    T-Bar Rows 3 sets 6-10 reps
    Bent Over Barbell Rows 3 sets 6-10 reps
    Low Cable Lat Rows 2 sets 6-10 reps
    Traps: 3 sets Shoulder Shrugs 6-10 reps
    Low Back Extensions 3 sets 6-10 reps
    Ab Wheel 3 sets

    Sat: Rest

    Sun: Rest

    Do this routine (always go to failure, meaning until you cant complete another rep on your own, eat every 2-3 hours, high protein, good carbs, take Whey Protein immediately after your workouts then eat a good meal shortly there after get at least eight hours of sleep a night, and youre on your way to packing on the muscle mass.

    Good Luck! Let me know if you have any questions about the routine, diet, etc
     
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  15. Vyse

    Vyse Semi-Pro

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    Thanks alot Slazenger! this looks like a great routine and ill start right away. I need to make sure I eat enough and go up in weight. Thanks again!!!
     
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  16. Vyse

    Vyse Semi-Pro

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    and perhaps if i get that book, i could supplement some of the stuff together
     
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  17. Bungalo Bill

    Bungalo Bill G.O.A.T.

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    Ahhh, I wouldn't recommend that. Power Tennis Training is a program and one that works together offering strength, flexibility, core, and leg workouts along with court training also.

    You will not have time to supplement as it requires you to go through the training and is setup in building blocks. So you perform a block for about a month before moving to the next level.

    It takes time if you do it right. Otherwise, I would not suggest the book and just create your own routine or use Slazengers above.
     
    #17

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