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Old 11-14-2012, 09:22 PM   #11
charliefedererer's Avatar
Join Date: Feb 2009
Posts: 5,639

Originally Posted by Bergboy123 View Post
CharlieFederer, I actually went through two of those phases about a year ago. I didn't really like it, but I feel like I could have tried harder on the strengthing part. I just felt like nothing was getting stronger though, which is why I decided more recently to start heavy lifting.
That's great.

I often recommend the Sports Fitness Advisor web site because it seems to have good explanations for those new to weight training.

If you are trained in the techniques of how to do a proper bench press, squat and dead lift with barbells, these exercises would form the foundation for your strengthening program.

Mark Rippetoe's Starting Strength book and video are great references, even if you are getting local instruction.

Pull ups are another great exercise, but at first many have trouble doing them. So lat pull downs are a reasonable substitute.

Bent over dumbell rows and dumbell shoulder presses are fine complementary exercises.

The program is similar to that in the following site:
Tennis Weight Training - Exercises of Weight Training for Tennis

Because the serve puts lots of stress on the shoulder, read the following about avoiding or modifying certain exercises to avoid shoulder trouble:
What Exercises Cause Shoulder Impingement?

If you notice, the above program is pretty similar to the phase 2- Maximal Strength Program from Sports Fitness Advisor.

And I definitely agree with the Sports Fitness Advisor advice that you keep up with a rotator cuff and forearm program. The thrower's ten exercises are the best set I know:

Depending on your time, doing lunges can also be valuable.

Where it gets trickier as your season approaches would be adding in plyometric exercises, as well as High Intensity Interval Training and Agility drills to take advantage of your strength gains.

The best resource I have found with specific sets and blocks combining all of these elements is Power Tennis Training by Donald A. Chu.

[If you want a great overall book for reference, even though it doesn't break down blocks as well as Chu's check out:
Tennis Training: Enhancing On-court Performance by Mark Kovacs PhD, W. Britt Chandler MS and T. Jeff Chandler EdD]
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