Hi, just curious if anyone has a weight training work our plan that keeps their tennis game going! I am 54 years old, had meniscus knee surgery in 2013, and this seems to be working for me:
2 day split
upper body day
bench press (warm up 20 reps with bar, 10 reps with 95 lbs, 10 reps 135 lbs, 6 reps 185 lbs, 2 reps 225 lbs-2 sets, 3 reps 205 lbs-2 sets, max out reps with 135 lbs-usually get 16 reps
3 sets front cable pull downs (for my shoulders)
4 sets of military press with dumbells
7 sets of bent bar curls (start with 10 reps at 30 lbs, end with 4 reps at 70 lbs-3sets)
3 sets of cable pulldowns for my back
3-4 sets of tricep cable pulldowns
lower body day
squats (10 reps with bar, 10 reps with 95 lbs, 10 reps 135 lbs, 10 reps 185 lbs, 4 reps 225 lbs-2 sets) (on days the squat rack is busy, i do the leg press machine, and work up to 540 lbs of weight on the machine-4 reps-2 sets)
3 sets quad leg extension machine 10 reps
3 sets hamstring leg cur machine 10 reps
3 sets of calves-usually on the leg press machine 10 reps
2 sets on each knee of knee indexes (what my PT called, them, i balance on one leg, and with the other leg, move it from the noon position, to 2 oclock position 3 oclock position 4 oclock position, 6 oclock position-do this 5 times for one set)
10 reps of front step ups for each knee, 2 sets
10 reps of side step ups for each knee (where I i stand to the side of the step, step on step with one leg with rotated 90 degrees out, step up while rotating my body 90 degrees and step on step, then step back down, rotating back 90 degrees) 2 sets
2 sets of 10 reps of 10 pound straight leg raises for each leg (with a 10 pound weight strapped to my ankle)
2 sets of 10 reps of 10 pound 90 degree leg raises for each leg (with my foot turn out about 90 degrees, with a 10 pound weight strapped to my ankle)
3 reps of ham string stretching for each leg ( laying on my back and pulling leg straight back with strap around my ankle)
I would love to hear critiques on my work out, and hear what your workouts are.
Edit: I forgot to add that I do 30 minutes on the stationary bike after each workout.
2 day split
upper body day
bench press (warm up 20 reps with bar, 10 reps with 95 lbs, 10 reps 135 lbs, 6 reps 185 lbs, 2 reps 225 lbs-2 sets, 3 reps 205 lbs-2 sets, max out reps with 135 lbs-usually get 16 reps
3 sets front cable pull downs (for my shoulders)
4 sets of military press with dumbells
7 sets of bent bar curls (start with 10 reps at 30 lbs, end with 4 reps at 70 lbs-3sets)
3 sets of cable pulldowns for my back
3-4 sets of tricep cable pulldowns
lower body day
squats (10 reps with bar, 10 reps with 95 lbs, 10 reps 135 lbs, 10 reps 185 lbs, 4 reps 225 lbs-2 sets) (on days the squat rack is busy, i do the leg press machine, and work up to 540 lbs of weight on the machine-4 reps-2 sets)
3 sets quad leg extension machine 10 reps
3 sets hamstring leg cur machine 10 reps
3 sets of calves-usually on the leg press machine 10 reps
2 sets on each knee of knee indexes (what my PT called, them, i balance on one leg, and with the other leg, move it from the noon position, to 2 oclock position 3 oclock position 4 oclock position, 6 oclock position-do this 5 times for one set)
10 reps of front step ups for each knee, 2 sets
10 reps of side step ups for each knee (where I i stand to the side of the step, step on step with one leg with rotated 90 degrees out, step up while rotating my body 90 degrees and step on step, then step back down, rotating back 90 degrees) 2 sets
2 sets of 10 reps of 10 pound straight leg raises for each leg (with a 10 pound weight strapped to my ankle)
2 sets of 10 reps of 10 pound 90 degree leg raises for each leg (with my foot turn out about 90 degrees, with a 10 pound weight strapped to my ankle)
3 reps of ham string stretching for each leg ( laying on my back and pulling leg straight back with strap around my ankle)
I would love to hear critiques on my work out, and hear what your workouts are.
Edit: I forgot to add that I do 30 minutes on the stationary bike after each workout.
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