I recently had a trainer write me up a basic program to follow when I'm at the gym 3 times a week. He asked what my goals were to which I answered:
- Increase stamina on the tennis court. My muscles seem to fatigue sharply after 1.5 hours or so and my strokes get sloppy.
- Lose ~30lbs (i'm 6'3", 230lbs at the moment)
- Become more flexible (be able to touch my toes for the first time ever)
He's written me up a series of exercises concentrating on arms, chest, back, and legs, which go something like:
(e.g. lat pull down): 3 sets of 10 reps @ 60% max level*, 2 sets of 8 reps @ 70%, 1 set of 6 reps @ 90%.
The other exercises are similar with X sets of Y reps @ 60%, 70%, 80%, and 90% max level (max level being the weight I can do ONE pull down with.) There is also stretching before and after, as well as 10–15 minutes on the treadmill at a speedy but comfortable pace of 7.5–8mph.
My question to the people in the know is: is this the right way to go about increasing muscle stamina? I don't know much about gym work so I'm probably wrong, but I feel this sort of workout is aimed at making me 'bigger' vs stronger or stamina-er.
Thanks in advance!