|08-10-2013, 02:04 AM||#1|
Join Date: Feb 2013
Hi, I would like your opinions on my fitness scheduale and the excercises that I do. Thank you.
My first set is a warmup set where I do 12 reps of a weight I can do. My second set is a heavy weight I do between 4-10 reps. My third set is a lighter weight than for my second set and I do it for 4-10 reps.
I do 5 min of cardio and dynamic stretches on the beginning and 5 min of cardio and static stretches at the end.
I have a three day rotation.
Day 1-Upper body with core.
1. Dumbell Bench Press
3. Lat Pulldown with ball sit-ups in between sets
4. Single arm dumbell rows
5. Two arm row machine with leg lifts
6. Dumbell Lateral Raises with bicycle crunches
7. Tricep cable overhead extension with plank
8. Bicep dumbell curls
9. Wrist/forearm dumbell curls
Day 2-Lower body and core
1. Squats with dumbells with crunches
2. 3x30 split lunge jumps
3. Leg Press with plank
4. Leg Curl with swim kicks
5. Leg extension with oblique crunches
6. Calf Raises with side plank
I will play tennis during the summer in the mornings. I feel like I should be doing more running but I don't know. Please comment, thank you.
|08-11-2013, 12:38 PM||#4|
Talk Tennis Guru
Join Date: Dec 2008
Sound like you are not playing tennis regularly right now.
If you did, and that means playing at least 4 days a week, 4 hours a day, you won't have the energy to do all the exercises you listed.
What's more important? Looking good for the girls on the beach? Or playing better tennis?
|08-20-2013, 05:55 AM||#5|
Hall Of Fame
Join Date: Mar 2008
Some serious improvements can be made to your schedule. But age weight goals level of play and the time youre able to commit each day/week to your fitness and on court stuff is required for anyone here to give you advice
'Djoker who pummeled Nadal's BH and forced many unforced errors' OddJack
He is that good he can force unforced mistakes?! This guy has to be GOAT
|08-20-2013, 06:07 AM||#6|
Join Date: Sep 2012
OP needs to state goals before asking for other people's opinions.
Are you looking to increase match endurance? explosiveness? is your fitness goals totally outside of tennis and tennis is a part of your fitness? We need a little guidance.
|08-20-2013, 07:38 AM||#7|
Join Date: Feb 2009
It looks like you have a pretty well thought out fitness plan.
If you are playing more tennis, you may have to back off a bit.
[Even hitting against the wall teaches specific tennis skills and can give you an aerobic workout if you purposely keep yourself running.]
If you are looking to increase absolute strength during a period of decreased tennis play, increase the number of sets at near maximum weights with fewer reps - this may be later in the winter.
Many find that emphasizing a specific aspect for several - like speed or strength - then "cycling" through the next aspect leads to greater gains.
If you are looking to increase your ability to change direction quickly, consider doing agility drills:
USTA agility drills http://assets.usta.com/assets/1/USTA...oc_437_269.pdf
Make these even more tennis specific by swinging the racquet with each change in direction - you will teach yourself to stay low for the changes.
Keep track of your times of doing 2-3 of these in a row.
The "Spider Drill" is a personal favorite.