Critique my exercise schedule?

[splitbouncehit]

I've been trying to get in shape for college tennis (practice starts mid-February). Over the past few months, I've been doing light weight training and plenty of cardio (Preparation Phase). Now I'm trying to move into the Precompetition Phase: more emphasis on strength, speed, and tennis-specific fitness. At first, I went too hard & too often on the weights and burned myself out, so I'm trying to make a better schedule with more rest days. Here's what I've got:

Day 1: Strength, cardio
Day 2: Anaerobic, footwork or agility
Day 3: Rest
Day 4: Strength, cardio
Day 5: Anaerobic, plyometrics or agility
Day 6: Rest
Day 7: Repeat day 1, etc.

(This doesn't count serve & groundstroke practice, which I'll do as often as possible while paying attention to the schedule and trying not to over-train.)

Strength: Full-body, warm up set + 2 additional sets, starting at 15-25 reps and moving to 8-12.
Cardio: 20-40 mins in the aerobic zone.
Anaerobic: Interval/sprint training using different work:rest ratios, trying to approximate the demands of tennis.

Does this look ok?

 

[Itagaki]

If you're lifting for strength, 8-12 reps is too much (15+ is way too much)

Shoot for something closer to 5. Allows for heavier weights without compromising form too much (like 1 rep maxes)

 

[AllLeague]

If you're lifting for strength, 8-12 reps is too much (15+ is way too much)

Shoot for something closer to 5. Allows for heavier weights without compromising form too much (like 1 rep maxes)

Exactly. For strength, shoot for high weight, low reps. I normally just do a warm-up with the bar (if I'm using it) or light weights if not. Then go onto heavier weights to rep 8 or so, moving down to about 2-5 reps in 1 or two additional sets.

 

[AllLeague]

Day 1: Strength, cardio
Day 2: Anaerobic, footwork or agility
Day 3: Rest
Day 4: Strength, cardio
Day 5: Anaerobic, plyometrics or agility
Day 6: Rest
Day 7: Repeat day 1, etc.

You may want to separate strength and cardio at times. You can do them on the same day, but you will not receive the same effects.

Strength: Full-body, warm up set + 2 additional sets, starting at 15-25 reps and moving to 8-12.
Cardio: 20-40 mins in the aerobic zone.
Anaerobic: Interval/sprint training using different work:rest ratios, trying to approximate the demands of tennis.

Again, for strength, don't do your full body in one day. At the very least, separate it into two portions (because I only see two slots for strength in your list), something like upper body/lower body. When I work out, I split muscle groups and work out opposites. One day I might do abs/back and chest/upper back. Next day is arms and shoulders. Next day quads/hammy's and shins/calfs. It's also important to run on nonconsecutive days where you worked out legs. Running is a leg workout and you'll be focusing too much attention if, for example, you workout your legs then the next day you run sprints. You essentially just worked out your legs two days in a row.

Just my opinion though. =).

 

[splitbouncehit]

Thanks guys

 

[OldButGame]

Regarding rest days, I wouldn't feel TOO locked in to a 'fixed' schedule or routine. That is, at times a given schedule may take 2, 3, 4, weeks to start catching up tp you and burning you out. I would always try to stay flexible and if you feel like you're burning out, or totally exhausted, insert another rest day at that particular time, then continue with the schedule you have set.

 

[splitbouncehit]

That's a good point... I think I got burned out in part because I didn't want to deviate from my last schedule by putting in a rest day, even though I felt tired.

Here's what I'm thinking now:
Day 1: Arms, cardio
Day 2: Anaerobic, footwork/agility
Day 3: Legs + core, cardio
Day 4: Rest
Day 5: Repeat day 1, etc.

Resting after the leg day seems like the easiest way to avoid overuse there. I can also switch the cardio from day 1 or 3 to day 2 to see if that works better.

Thanks again guys!

 

[Itagaki]

Just my opinion though. =).

I respectfully disagree with your full-body workout opinion

The best strength training programs for beginners are full body work outs (i.e. Starting Strength) that focus on the biggest movements (squat, deadlift, overhead press, bench press)

If you're separating workouts in to arms, legs, core etc, you're doing isolation work, not compound movements which is not conducive to strength gain

 

[li0scc0]

Do you want to get bigger? Or faster and stronger?
I highly recommend a powerlifting routine like Westside that focuses on speed and strength. This is perfect for tennis, it will make you stronger and faster, without making you bigger.
Do not do something like Starting Strength which is a mix of bodybuilding and powerlifting. It will make you bigger and, potentially, slower.
Powerlifting routines are safe and effective. Alternating between dynamic effort (fast movements with moderate weights) and maximum effort (heavy movements, low reps) for the main muscle groups, which higher reps for the supporting muscle groups.
All lifting for tennis should focus on the legs, 'core' (abs/lower back), shoulder, and back. Very little work is needed for the arms, and just a minimal amount for the chest.

 

[r2473]

Does anyone here think the OP's current physical condition might be important? His age? His height and weight? Anything?

Na. "Just do that cool program that I read about on the internet and that other chat site. That's gotta work for everyone, no matter".

I just want to caution the OP not to gain too much muscle.....that will make you slow (oh wait, someone beat me to it).

OK, I think you have pretty much everything you need. Go get em' tiger.

 

[10ACE]

r2573 OP mentions College tennis-

AllLeague gives good tips about your cardio abundance

I don't think the OP will put on enough muscle- with his current schedule and tennis- that it will hamper his ability to move on the court

 

[r2473]

OK, so we know is his age. Guess we are set.

So are you more of a "Starting Strength" guy or "Westside"?

Should he be doing 8 reps or does he need to do 10?

Or does he just need to deadlift and squat. Ya, that should do it.

And if the OP isn't taking protein powder, creatine, and BCAA's, he'd damn sure better start.

And if you can stick lead tape to any part of your body or tennis equipment, my advice is to do it. I usually chew a fresh stick every match. Gives my serve more power.

 

[Itagaki]

OK, so we know is his age. Guess we are set.

So are you more of a "Starting Strength" guy or "Westside"?

Should he be doing 8 reps or does he need to do 10?

Or does he just need to deadlift and squat. Ya, that should do it.

And if the OP isn't taking protein powder, creatine, and BCAA's, he'd damn sure better start.

And if you can stick lead tape to any part of your body or tennis equipment, my advice is to do it. I usually chew a fresh stick every match. Gives my serve more power.

You should be chewing a piece while you play as well, biting down on it adds at least 10mph to your average groundstroke

Perhaps the OP should just do Crossfit. After all, they're elite in everything, including tennis, bodybuilding, powerlifting, baseball, football, lacrosse, and curling

 

[OldButGame]

OK, so we know is his age. Guess we are set.

So are you more of a "Starting Strength" guy or "Westside"?

Should he be doing 8 reps or does he need to do 10?

Or does he just need to deadlift and squat. Ya, that should do it.

And if the OP isn't taking protein powder, creatine, and BCAA's, he'd damn sure better start.

And if you can stick lead tape to any part of your body or tennis equipment, my advice is to do it. I usually chew a fresh stick every match. Gives my serve more power.

Good point about that protein powder!!!..Heres a guy that endorses using it..

http://scooby1961.blogspot.com/

(and i dont believe hes being sarcastic when he says it either...:wink: )

 

[OldButGame]

Do you want to get bigger? Or faster and stronger?
I highly recommend a powerlifting routine like Westside that focuses on speed and strength. This is perfect for tennis, it will make you stronger and faster, without making you bigger.
Do not do something like Starting Strength which is a mix of bodybuilding and powerlifting. It will make you bigger and, potentially, slower.
Powerlifting routines are safe and effective. Alternating between dynamic effort (fast movements with moderate weights) and maximum effort (heavy movements, low reps) for the main muscle groups, which higher reps for the supporting muscle groups.
All lifting for tennis should focus on the legs, 'core' (abs/lower back), shoulder, and back. Very little work is needed for the arms, and just a minimal amount for the chest.

Does anyone here think the OP's current physical condition might be important? His age? His height and weight? Anything?

Na. "Just do that cool program that I read about on the internet and that other chat site. That's gotta work for everyone, no matter".

I just want to caution the OP not to gain too much muscle.....that will make you slow (oh wait, someone beat me to it).

OK, I think you have pretty much everything you need. Go get em' tiger.

These two are right on, and as r2 stated here again, gaining excessive mass will slow You down on the court.

 

[OldButGame]

10Ace is also correct in that, a schedule that busy, is probably inhibitive of gaining too much mass.

 

[Kobble]

I've been trying to get in shape for college tennis (practice starts mid-February). Over the past few months, I've been doing light weight training and plenty of cardio (Preparation Phase). Now I'm trying to move into the Precompetition Phase: more emphasis on strength, speed, and tennis-specific fitness. At first, I went too hard & too often on the weights and burned myself out, so I'm trying to make a better schedule with more rest days. Here's what I've got:

Day 1: Strength, cardio
Day 2: Anaerobic, footwork or agility
Day 3: Rest
Day 4: Strength, cardio
Day 5: Anaerobic, plyometrics or agility
Day 6: Rest
Day 7: Repeat day 1, etc.

(This doesn't count serve & groundstroke practice, which I'll do as often as possible while paying attention to the schedule and trying not to over-train.)

Strength: Full-body, warm up set + 2 additional sets, starting at 15-25 reps and moving to 8-12.
Cardio: 20-40 mins in the aerobic zone.
Anaerobic: Interval/sprint training using different work:rest ratios, trying to approximate the demands of tennis.

Does this look ok?

Maybe it isn't that you are working out too often, but that you are doing to much when you do. Keep the frequency, but scale back the volume. You don't always need to bust your ass to make progress. That is ******** hype perpetuated by bodybuilding magazines. Taking long bouts between sessions isn't going to do you much justice.

Would be wise to cut the reps below 15 rep max. Also, you do not need to squat or lift to failure. If you are getting stronger, you are doing enough. If you are not, then probably aren't aren't. It really is that simple.

 

[splitbouncehit]

Thanks guys, more good advice!

I think it's true that I've been doing a bit too much when I work out, so I'll work on cutting back so that I can keep a consistent schedule.