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Old 11-13-2012, 01:12 PM   #8
charliefedererer's Avatar
Join Date: Feb 2009
Posts: 5,639

How hard and how long are you looking to work to get ready for your tennis season?

If you have the time, try to go through three phases to get ready.

The first phase is to prepare your your muscles to lift the heavier weights to get stronger.

The second phase is to actually increase your strength with heavier weights.

The final phase is to use your increased strength to build explosive power.

Read more, and how to do it, at this site:

The Elite Approach to Tennis Strength Training

Some samples:

"Phase 1 - Foundational Tennis Strength Training
The objective of this 6 week phase is to build a solid base on which you build more intense, more tennis-specific fitness later.

Like all competitive sports, tennis places uneven demands on the body. You swing with one arm and one side of the body. Certain muscle groups are overworked while others are neglected.

Infamous over-use injuries like tennis elbow and damage to the rotator cuff muscles are less likely to occur in a balanced physique.

So our goal during this first phase is to prepare the ligaments, tendons and connective tissue for more strenuous activity to follow.

Here are the parameters for phase 1 of the tennis strength training routine:

•Duration: 6-8 weeks

•No. sessions: 2x week

•No. exercises: 10-12

•Resistance: 40-50% 1 Rep Max

•Repetitions: 12-15

•Rest between exercises: 90 secs

•Rest between circuits: 2-3 mins"

•Speed of lifts: Smooth and controlled"

•Sets: 2-3

•Repetitions: 12-15

•Load: 40-50% 1 repetition maximum

•Rest Interval: 90 seconds

Dumbbell Squats or Lying Leg Presses (legs, glutes)

Dumbbell/Barbell Bench Presses or Push Ups (chest, triceps)

Back Extensions on Stability Ball (lower back)

Dumbbell Lunges (legs, glutes)

Single Arm Dumbbell Rows (upper back, biceps)

Crunches with Twist (abdominals)

Dumbbell Shoulder Presses or Machine Shoulder Presses (shoulders, triceps)

Standing Barbell Curls (biceps)

Standing Machine Calf Raises (calves)

Barbell Upright Rows (shoulders, trapezius)

You should also perform a rotator cuff and forearm program with light weights 2-3 days a week. This can be done easily at home and should take no more than 20 minutes to complete. Try to complete the program on separate days to your weight training sessions."
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