comment of my routine

P

pijan

New User
hello,
i'm looking to improve my tennis by doing daily workout.i work until late at night (from 9am till 10pm) so choose to do moderate workout.here is my routine. i do on average 5 times a week :

hamstring bridge 20 reps
tricep kickbacks 20 reps
plank 20 reps
squat with shoulder press 20 reps
bent over row 20 reps
split squat 20 reps
DB bench press 40 reps
leg raise 20 reps
rotational push up 20 reps

would it help to improve my game?anything i should add or remove? i also do 15minutes skipping everyday

kindly comment on my routine

thanks
 
pijan said:
hello,
i'm looking to improve my tennis by doing daily workout.i work until late at night (from 9am till 10pm) so choose to do moderate workout.here is my routine. i do on average 5 times a week :

hamstring bridge 20 reps
tricep kickbacks 20 reps
plank 20 reps
squat with shoulder press 20 reps
bent over row 20 reps
split squat 20 reps
DB bench press 40 reps
leg raise 20 reps
rotational push up 20 reps

would it help to improve my game?anything i should add or remove? i also do 15minutes skipping everyday

kindly comment on my routine

thanks
Click to expand...

If you wanna get stronger for tennis you need to lower the amount of reps youre doing. 20 reps is too much for most muscle groups because most of our muscles are comprised of fast twitch fibers which respond best to lower rep ranges
when you exceed 15 reps with most muscle groups (exception being abs)you are doing cardio and you will actually lose muscle training like this. (trust me ive tried it)

1-5 rep range is great for strength gains with little muslce gain
6-12 reps are best for some strength and maximum muscle gain
12-15 reps are best for muscular endurance.

Ive got 30 plus pounds of muscle and in my experience 6-12 is the best range to work in.
Also ive recently started training my legs in the 12-15 rep range and ive noticed they dont get nearly as tired from running around the court as they used to, because im stimulating more slow-twitch endurance fibers. Once you got a solid base of mass in your legs id recommend using this rep range for legs for a little while, you'll see what im talking about.
 
As I understand it, resistance exercise breaks down the muscle fibres and then they regrow either stronger or in greater quantities during rest periods. Result is increased strength/size in varying degrees. The gains will depend on your genetics, duration of rest periods and nutrition.

I don't know anything about you but generally doing resistance exercises for the same muscles 5 times a week is too much assuming the workout has sufficient poundage to tire out your muscles.
 
I wouldn't bother doing triceps kickbacks or hamstring bridges if your already benching, doing push ups, squatting and lunging
 
Also if your a begginner I would probably cut back the number of exercises and focus on three basics, Pushups, Chinups and Squats, and just work hard on those
 
Ill try to make this as simple as possible. Being a bodybuilder its pretty hard to keep it short but here it goes.


First of all you don't need to hit the same muscle group that many times a week. There are MANY ways that people have succesfully utilized to work out but in general most people don't hit the same gruop more than 1-2 times a week (directly).

Next im going to assume that this training is strictly for tennis. Frankly for aesthetic reasons or strength workouts should be different.

Heavy lifting is definately not something you need to be doing. Stick to general strenght builders, especially ones that utilize your own body weight. Push ups, pull ups, jump squats, etc. Thats a good place to start even for beginner weightlifters.


As for leg routines you should avoid heavy squats. You don't need that type of strength in tennis. What you need is agility, explosiveness, and stamina. Jump squats, lunges, and variations are much more beneficial. Agility exersizes with cones / etc are also great for tennis.


Another thing is avoid doing the same routines over and over. Change your exersizes and styles to keep your muscles guessing. If you hit chest the SAME way everytime you work out you muscles will adapt which is not a good thing. You wan't to keep them changing so they can respond to all sorts of stimilation.


Lastly you should focus more on shoulder / rotator cuff work. Aside from leg training tennis workouts are really a way to create a solid foundation to avoid injury.

Strength in tennis doesn't come from big arms / chest / back / etc. Look at fed. I could wrap my index finger and thumb around his bicepts. But he cracks those forehands incredibly hard. The power comes from legs, core, and TECHNIQUE. The upper body is just a mechanism to transfer energy.


Here is a sampe of a leg workout and an upper body workout for tennis.


Legs - Jump Squats, lateral shuffles, lunges, calf exersize, wall sits (90 degree leg bend with back on wall holding medicine ball outstreched).

Upper - 3 sets of moderate bench press, push ups, pull ups, lateral raises, rotator cuff exersizes, bicep curls, dips.


Anyway hope this helps you a little.
 
pijan, are you out there reading the feedback above.? Acknowledge so that ppl are not wasting their time responding if you are no longer looking at this thread.
 
Work compound exercises. Get a good pulling movement (like pull ups), a pressing movement (pushups, dips, and all that stuff), and a good leg movement (squats, lunges, etc.). Then something for you abs (situps, captains chair, etc.). You don't need that much to get stronger, really. Bill Starr talks about the big three, which I believe is the squat, bench and power clean. Many use this all the time to help strengthen football players. I still think pull ups are a good edition, and are necessary depending on your goals (gymnastics and rock climbing).

Remember the golden rule for training: SPECIFICITY.

Whenever you are not working a specific movement you are doing, you will only acquire a certain level of crossover strength to what your goal is. Weightlifters and gymnasts don't worry too much about this, because what they do in training is what they do in competition. A tennis player does not squat to gain points, they run, and perform other complex movements, which is why a tennis player beats a weightlifter or a gymnast in a tennis match.
 
Kobble said:
Work compound exercises. Get a good pulling movement (like pull ups), a pressing movement (pushups, dips, and all that stuff), and a good leg movement (squats, lunges, etc.). Then something for you abs (situps, captains chair, etc.). You don't need that much to get stronger, really. Bill Starr talks about the big three, which I believe is the squat, bench and power clean.
Click to expand...

+1

For strength training training (not including sport specific conditioning like agility drills etc.), you need little other than the squat, deadlift, pull up, overhead press, clean, and pushup. Unless you're a bodybuilder or in some sort of injury rehabilitation program, using machines or working specific muscles is a waste of time. Playing tennis (and all other sports) requires the coordination of the entire body beginning with force generated from the ground and moving up. Strength training should be done the same way.
 
Just to add to what everyones saying:

if you're doing squats(im guessing barbell back squats) and overhead presses, you're putting unnecessary stress on your rotator cuff as any behind the head overhead that goes below the lobe is a good way to injure yourself

i would suggest separating these exercises and doing the overhead press in front of your head

additionally, this will allow you to squat more weight(i guarantee you cant overhead press as much as you can squat)
 
Really ppl. Don't waste your time replying to this thread since we've not heard from the OP for nearly 10 days. No telling if he's even still around.
 
SystemicAnomaly said:
Really ppl. Don't waste your time replying to this thread since we've not heard from the OP for nearly 10 days. No telling if he's even still around.
Click to expand...

SA,
You were very kind to bump this thread back up for comments.
But pijan posted the same question twice on 9/29, the other thread drawing two comments.
 
charliefedererer said:
SA,
You were very kind to bump this thread back up for comments.
But pijan posted the same question twice on 9/29, the other thread drawing two comments.
Click to expand...

Didn't see the other thread til later. Just saw this one sitting on page 2 w/o any replies so I decided to do the guy a favor & bump it. I noticed that he didn't respond in that thread either. cncretecwbo replied 1st asking a question or 2. pijan did not reply. Yours was the only post in that thread that gave him some actual feedback. The OP never thanked you or even acknowledged either reply.

All take & no give? I wish more ppl asking questions around here would take the time to say a thank you and that they are listening. Don't really need to thank each & every poster. A general thanks would be cool.
 
Really ppl. Don't waste your time replying to this thread since we've not heard from the OP for nearly 10 days. No telling if he's even still around.
Click to expand...

Well I dont know about him, but its sure helping me out :)


Legs - Jump Squats, lateral shuffles, lunges, calf exersize, wall sits (90 degree leg bend with back on wall holding medicine ball outstreched).
Click to expand...

What do you recommend for sets and reps for these leg exercises?

Thanks guys.
 
SystemicAnomaly said:
All take & no give? I wish more ppl asking questions around here would take the time to say a thank you and that they are listening. Don't really need to thank each & every poster. A general thanks would be cool.
Click to expand...

Completely agree with you.
 
trachsel said:
Well I dont know about him, but its sure helping me out :)

What do you recommend for sets and reps for these leg exercises?

Thanks guys.
Click to expand...

This thread was kind of specific to one individual, but if others are benefiting then that is great. 3 sets is something of a de facto standard but some programs may call out for something different. Slazenger07 gave some general guidelines for # of reps in his post above.

There are people around here that know a lot more about this stuff then do I so, hopefully, they will chime in now that we know someone is listening & appreciates the feedback.
 
trachsel said:
Well I dont know about him, but its sure helping me out :)




What do you recommend for sets and reps for these leg exercises?

Thanks guys.
Click to expand...

Doesn't matter too much. I would aim for 3 sets. For agility / shuffle exersizes its easiest to just go by time. Go for like 20 or 30 seconds.

Jump squats you can do 3 sets of 10-12. For added resistance you can jump with one of those aerobics padded / weighted bars.

Calf exersizes do 3 sets of 12-20. You can go as heavy as you wan't here so you can add weight each set. Calves / abdominals recover much faster than other groups so you can even hit calves 3 times a week if you want.

Wall sits. Grab a medicine ball outstretched in front of you. Knees 90 degree bend and back straight. Sit there for 20-30 seconds depending on your fitness / weight of ball.


You can also do any light leg exersize. Lifting heavy is not necessary for tennis. I think its much more beneficial to use your own body weight and focus on explosiveness / agility / stamina.

At the same time I don't think you will "hurt" your tennis if you lift heavy. Im a bodybuilder (5"10, 168 lbs, 8%Bf). Not huge because cardio is still my focus but im still very fast on the court and Im a 4.5. So you can get away with lifting heavy for tennis. Just don't think it benefits you.
 
coyfish said:
Jump squats you can do 3 sets of 10-12. For added resistance you can jump with one of those aerobics padded / weighted bars.
Click to expand...

10-12 reps would probably be good for footwork endurance, but lowering the reps and really focusing on exploding would help more with explosiveness imo.
 
cncretecwbo said:
10-12 reps would probably be good for footwork endurance, but lowering the reps and really focusing on exploding would help more with explosiveness imo.
Click to expand...

Hmmm. Maybe but its not easy to make jump squats more difficult. The point is to utilize your body weight. You can use a weighted aerobics bar like I mentioned but if you actually try and put plates or more weight it gets awkward and dangerous.


Also forgot to mention sprints are great to work on that explosiveness.
 
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