What's YOUR fitness program?

Discussion in 'Health & Fitness' started by 2nd_Serve, Aug 3, 2008.

  1. 2nd_Serve

    2nd_Serve Professional

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    This is a little thread for the tennis players who work out to play tennis at high levels.

    Those who don't work out could also recommend some workout programs.

    So...What do you do to keep in shape for, during, and after tournaments?

    I do sit ups everday.

    And do some weird machine that works out the entire arm, shoulder, and back. All at once o_O

    Wall sits, leg extensions, and squats

    The machine's called toe pushers, works out calves like crazy

    And ladders to work footwork.
     
  2. Gmedlo

    Gmedlo Professional

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    I play tennis 2-6 hours a day (summer days are nice) then add on HIIT sprints once a week if the tennis wasn't too intense, and I do a standard Starting Strength, Monday Wednesday Friday program with several assistance exercises. Occasionally I'll take a Sunday off from tennis, like today.

    On tournament weekends I adjust my workout schedule as needed, always lifting after I'm done in the tourney and never the day before my first match.
     
  3. LawnChairGeneral

    LawnChairGeneral Rookie

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    to counter the high impact of tennis (hard court) i like to swim. good cardio but low impact.

    also...
    crunches and planks for core exercise.
    lunges and wall sit for legs and hips.
    light weight arm exercises for arms, shoulder, and especially rotator cuff.
    jump rope for foot work and cardio. do it lightly before matches and every other day at 100 revolutions.
    perferct pushup for... uh... pushups.

    gonna try p90x soon.
     
  4. River Hill

    River Hill Rookie

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    I do P90X and it is a bit of everything. It's not for everyone, but it keeps me motivated and I enjoy it.
     
  5. cncretecwbo

    cncretecwbo Semi-Pro

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    leg extensions are a waste of time when athletics are concerned

    what i do

    play tennis 3-5 days a week
    if i played tennis 3 or sometimes 4, ill run sprints one day probably (300 meters total at most)

    i lift mon/wed/fri all 3 days i do

    squat variation
    a press
    a pull
    a pull from the floor
    a finishing circuit

    and i drink a ton of milk (whole/chocolate preferably)
     
  6. xtrakewl

    xtrakewl New User

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    whats that????/
     
  7. 2nd_Serve

    2nd_Serve Professional

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    Leg extensions are useless? Really? I max out at 400 and it's pretty hard. I thought that would be a good workout. Without it, I don't think I'd be half as strong as I am now.

    But you could say why it's useless? I sort of put it at my #4 machine.
     
  8. wyutani

    wyutani Hall of Fame

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    push ups are enuf actually. and a little run.
     
  9. 10sfreak

    10sfreak Semi-Pro

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    You max out on the leg-extensions at 400 lbs.?! I've never seen a leg-extension machine go that high...the highest I've ever seen was something like 220 lbs. You sure you're not talking about leg-presses?
     
  10. LawnChairGeneral

    LawnChairGeneral Rookie

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    i'm looking forward to it for the motivation also. have you found it to interfere with your tennis routine? i'm waiting to do it during the offseason so i can devote the time necessary for p90x. doesn't seem possible to do it and play 4-5 times a week as i do.

    for those wondering what p90x is, do a google search. you can't miss it.
     
  11. River Hill

    River Hill Rookie

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    Read some of the P90X forums and you will see how well it works. It is not magic. It is lots of hard work and dedication.
     
  12. ShooterMcMarco

    ShooterMcMarco Hall of Fame

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    I do crossfit. If you want to see some of the workouts, just go to www.crossfit.com and look under the workout of the day.
     
  13. River Hill

    River Hill Rookie

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    I have heard great things about crossfit as well.
     
  14. 35ft6

    35ft6 Legend

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    I Jazzercize 4 times a week. I also love to ride horses.
     
  15. Hot Sauce

    Hot Sauce Hall of Fame

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    When does the Jas Flute come into play?
     
  16. Hot Sauce

    Hot Sauce Hall of Fame

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    Everyone second day I do this routine:

    3 x 8 reps Bench press
    3 x 8 reps One arm dumbell row
    3 x 8 reps Military press
    3 x 8 reps One arm lying tricep curl
    3 x 8 reps Bicep curl
    3 x 15 reps Shoulder shrugs
    3 x 8 reps Lying flies
     
  17. Rickson

    Rickson G.O.A.T.

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    I guess you like to circuit train.
     
  18. Sleepstream

    Sleepstream Semi-Pro

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    Where are the leg and lower back exercises? You know... the muscles that REALLY help with tennis.
     
  19. 2nd_Serve

    2nd_Serve Professional

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    Umm. I start out just sitting down on the machine. Like a regular chair. I put my feet behind these round things, and then just lift them up. I think those are leg extensions right?
     
  20. cncretecwbo

    cncretecwbo Semi-Pro

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    it is a movement that has little to no relation to anything you would naturally do, and 1-leg squats, squat variations and lunges are a better use of your time than a bodybuilding exercise that people use to make their quads look godd, not more sports-functional
     
  21. Hot Sauce

    Hot Sauce Hall of Fame

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    I don't bother with them, as silly as that sounds. Honestly, I'm just trying to look big.
     
  22. 10sfreak

    10sfreak Semi-Pro

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    Yep, those are leg extensions - I've just never seen a leg extension machine go that high in weight. Just be careful about going up too high in weight on those - leg extensions cause a lot of shearing forces inside the knee. On the other hand, they do develop quad strength, which helps stabilize the knee (helps keep the kneecap tracking properly).
     
  23. cncretecwbo

    cncretecwbo Semi-Pro

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    youll get bigger if you squat and deadlift
     
  24. Tofuspeedstar

    Tofuspeedstar Banned

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    Monday-Arms/Abs
    Tuesday-Legs
    Wednesday-Shoulders
    Thursday-Back
    Friday-Chest/Abs

    Sat/Sun-rest.

    Usually Sunday, Wednesday and Friday I'm on the court.
     

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