Training Regimen

Discussion in 'Health & Fitness' started by TennisKid1, Jan 24, 2010.

  1. TennisKid1

    TennisKid1 Semi-Pro

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    Hi Im 16 years old 5 foot 9 and 145 lbs and Im hoping to get singles 1 this year. I figure the best way to start is to get the proper body in order to do so since Im already taking lessons. I normally get to the gym every other day but I think that my body isnt getting any stronger from my normal routine. Does anyone have any tips on which weight machines will help my game and what kind of stamina drills to do?
     
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  2. Vyse

    Vyse Semi-Pro

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    How about no machines. Use free weights. Im 5'9, 130-135 and I've had trouble gaining muscle but free weights are always the way to go. Look up the 5/3/1 routine. Simple, yet effective. I am 2 weeks into it and I like it. I feel like I've gotten stronger. Do HIIT (high intensity interval training) for stamina along with footwork stuff. And of course, eat well
     
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  3. charliefedererer

    charliefedererer Legend

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    "Machines" are fine as part of a circuit training program for the short time from now until the start of tennis season: http://www.playerdevelopment.usta.com/content/fullstory.sps?iNewsid=114695&itype=7418
    Don't forget that strength gains are only achieved by lifting weights close to your maximum lift for the 3-5 repitions until exhaustion, and lifting 3 days a week gives your muscles time to recover and strengthen.
    http://www.sport-fitness-advisor.com/tennis-weight-training.html

    The thrower's ten are essential not only for strength, but for injury prevention to the shoulders, elbows and wrists: www.asmi.org/SportsMed/media/thrower10.swf (Pully machines can be used in place of/in addition to elastic tubing)

    Do plenty of lunges, including the following: http://dps.usta.com/usta_master/usta/doc/content/doc_437_242.pdf

    Get/keep the core (back and abdominals) strong with twisting crunches and situps on a slant board.

    High Intensity Interval Training and agility drills will get you into tennis specific cardiovascular shape on your nonlifting days:
    http://www.intervaltraining.net/HiitTraining-30.html
    http://dps.usta.com/usta_master/usta/doc/content/doc_437_269.pdf

    Good luck!
     
    Last edited: Jan 25, 2010
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  4. Hoffer

    Hoffer New User

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    If you are not noticing any gains, feeling stronger, etc. How long have you been doing your current routine for? A good rule of thumb would be to change up your workout every 6 weeks or so. This could be changing exercises, the order in which you do them, or at what weight/reps/sets you do them. I would suggest free weights over machines as machines really isolate certain muscles, which is better for body builders compared to athletes. If you don’t already I would highly suggest looking into adding medicine balls into your workout.

    At your age I thing the best workout would probably be plyometrics. Do things like body squats, lunges, reverse lunges, etc. the sky is the limit. Also try doing them in intervals. Example, 20 seconds on, 10 second off. Change the intervals as needed. This will help build strength and gain some more stamina in the process.
     
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  5. albino smurf

    albino smurf Professional

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    I've been doing 100 incline push ups. 50 dips and 50 pull ups a day along with running 3 miles + 100 stories of stairs. I also walk 6 miles a day. I feel stronger than I ever have in my life. I've been doing this 5-6 days a week. This is only if I can't play tennis, but lately I've only been able to play a handful of times due to weather.
     
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  6. dman72

    dman72 Hall of Fame

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    Get a pair of dumbells and workout heavy, 3-5 reps each exercise, if you can do more reps than that, up the weight.
     
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