can somebody help me?

[nalk7]

hello, im a 4.5 all around tennis player, who's never done gym, and i feel that i would benefit from gym exercise. now the problem is that i have no routine to follow, and i was hoping any of you generous people can help me with this. im probably most interested in stamina, but an overall routine could come quite handy. anyways if any of you could give me a hand here, would be fantastic. thanks in advanced.

 

[Aceman]

hi friend i have also the stamina problem,the best solution is run 2/3 times a week.How many match do u play in the week?


for example:
i play 2 times a week and i should run 2 times (but i don't like run )for 20/30 minutes

 

[Strawberry]

Find a trainer at the gym, who can help you with various exercises for a small fee, or, go with a friend or family member that is familiar with the different kind of workouts that work different muscles.

 

[nalk7]

hi friend i have also the stamina problem,the best solution is run 2/3 times a week.How many match do u play in the week?


for example:
i play 2 times a week and i should run 2 times (but i don't like run )for 20/30 minutes

thanks, i play 4 times a week and its usually 2-2 and a half hours. ill definitely try this :smile:

 

[nalk7]

Find a trainer at the gym, who can help you with various exercises for a small fee, or, go with a friend or family member that is familiar with the different kind of workouts that work different muscles.

yeah this is what i kind of had in mind, i just wanted to ask other tennis players like you to see what they had to say. thnx will do this as well

 

[Aceman]

thanks, i play 4 times a week and its usually 2-2 and a half hours. ill definitely try this :smile:

Surely is a good start,after some week you could improve a bit the hours of run

 

[TsongaBonga]

My stamina schedule is this, (I do this once a week on Thursdays as on the other days I do my other programs.) Shuttle runs or Bleep test. Try to get to the level where you are doing about 5.5 seconds per run (<ultimate target for this exercise....) After that it's an uphill bike ride (again, try to get quite a steep hill, go up it and to rest just coast down and repeat until your legs burn like hell!) That's basically it, and after I do 100 crunches and 100 push ups, and 100 chin ups.
This was just my program......See if you can adapt one of your own! Good Luck
TB

 

[nalk7]

My stamina schedule is this, (I do this once a week on Thursdays as on the other days I do my other programs.) Shuttle runs or Bleep test. Try to get to the level where you are doing about 5.5 seconds per run (<ultimate target for this exercise....) After that it's an uphill bike ride (again, try to get quite a steep hill, go up it and to rest just coast down and repeat until your legs burn like hell!) That's basically it, and after I do 100 crunches and 100 push ups, and 100 chin ups.
This was just my program......See if you can adapt one of your own! Good Luck
TB

thnx, i actually have a very steep hill just outside my house, and i currently ride a BMX, so its gonna be tough but ill give it a shot