Discussion in 'Health & Fitness' started by verdasco67, Nov 30, 2004.
i was wondering what training methods / Exercises would help me get stronger legs.. any suggestions?
As complete strength exercises one might want to list the squat, the deadlift and the clean.
Check them at:
One can also use leg presses, leg extensions, etc.
You should also perform middle distance running and sprints.
Check my posting at:
Great fitness sites
for links to various comprehensive programs which could help you.
You might also check the exercises at:
Henin exercise for the athletic stance
Squats with weight. I would put bars on my shoulder with some weiight. Do 15~20 reps of 2~3 sets... Do them correctly otherwise you will injure yourself.
Jump Ropes, will make your ankle stronger...Try doing them on one leg etc..
Bicycle with a bit of resistence. I think it's good exercise....Very Very good for building muscles around your knees.
There are lunges and calf raises...
Lunges are great exercises for a tennis player's legs since they mimic much of the movement you do on the court, particularly if you serve and volley. You are stepping forward (or sideways or at a 45 degree angle) and squating down at the hips, then pushing back up to a standing postion, which is what you do all day on the tennis court. They are a much easier to learn and master than proper squatting technique and therefore less likely to cause injury. Mix up the direction of movement and you will see dramatic results on the court.
Make sure you learn proper technique before going heavy. Here's a book that will thoroughly explain proper technique: http://www.amazon.com/exec/obidos/t...689-7340131?v=glance&s=books&n=507846
I would stay away from cleans. Rapidly jerking heavy weights around is not a good idea! It's even discouraged in weightlifting circles unless you're competing.
Lunges also tend to be discouraged because they put shear stress on the knee.
Do your research and decide for yourself! Here's a book that got me going in the right direction: http://www.amazon.com/exec/obidos/t...689-7340131?v=glance&s=books&n=507846
Also look into the AP belt which is a tennis training aid. www.apbelt.com
For any of the olympic lifts (clean, jerk, snatch) it would be recommended to have a good coach show the technique to you.
Anyway, I am using much less weight in my cleans that in my squats and I feel safe, but I am always very careful with both.
If I were to mention an exercise that produced damage to myself and thus I'd recommend others to avoid it's the inclined leg press machine. I met other guys which told me the same.
I had some knee cartilage damage which I had to compensate for by taking glucosamine. The fact was evidenced by hearing and feeling friction in my right knee after exercises close to my limit (but still 10-12 reps) on the leg press machine. I had nothing similar with the squats. The friction disappeared after taking glucosamine in liquid form for 2-3 months.
My reading of it is that being imobilized and stabilized in a machine like the leg press machine might encourage you to try to left too much for your own good, while the free weight lifts (such as the squat, dead lift) are limited sooner by your body's feedback.
check www.T-nation.com for some good athletic trainings. Check archives. All for free!
For strength: squats, deadlifts, lungs, farmer walks.
I don't really use them. I prefer some hardcore old-school stuff:
- one leg deadlifts/squats
- one hand deadlifts;
- squat with barbell overhead in one hand
- olys with one hand.
and many more! For me fun and luck of boredom, stagnacy is very important and these exercises prevent me from going there..
For footwork, speed: ladder, jumping rope.
We have a program at our school called the BFS program or Bigger, Faster, Stronger. It emphasizes great total body strength and it also stresses legs most importantly. We do two types of squats, regular parallel squat and also something called a box squat where you go back from the rack, sit down on a stable box and explode up.
Each exercise should be done twice a week if you lift three days a week such as on monday and then friday. Example: box squat monday, parallel squat friday. A two day leg week should follow with tuesday box squat and thursday paralllet squat. Sets should be done as follows: day one, 3 sets of 3 reps. day two: 3 or 5 sets of 5. Day three: 5, 4, 3, 2, 1 reps and day four: 3 sets, 10, 8, 6 reps. This program has really increased both strength and quickness on the court and i recommend it for any player.
Why would you recommend avoiding inclined leg press?
Pls read my article above. That's just my personal experience.
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