Critique my strength training

[pijan]

I need help from fitness experts in the forum to help me design my strength workout for next 8 weeks. I'm lifting for sports performance especially tennis and planning for 8 weeks strength traning at 80% 1RPM and if possible lose a bit of body fat before going to 8weeks pylo training.

Monday
Workout A (Heavy)
Flat DB Bench 10,8,6,4
Single Arm Row 10,8,6,4
Squat 15,12,10,7

Incline DB Bench 10,8,6,4
Bent Over Row 10,8,6,4
Roman Dead 15,12,10,7
Calf Raise 15,12,10,7

DB Fly 10,8,6,4
Reverse Fly 10,8,6,4
Lunges 15,12,10,7

All in circuit, ex, flat DB 1 set, straight to row 1 set, straight to squat 1 set.Rest 1 minutes, start flat DB 1 more set

10 minutes steady cardio

Tuesday
Treadmill HIIT

Wednesday
Workout B
Woodchop 15 reps 4 sets
Weighted Leg Raise 10,8,6,4
Squat 15,12,10,7

Reverse Woodchop 15 reps 4 sets
Weighted Russian Twist 10,8,6,4
Lunges 15,12,10,7

Barbell Complexes

Thursday
Treadmill HIIT

Friday
45 minutes steady cardio

Saturday
Tennis
Agility drills

Sunday
Tennis

 

[crash]

Hi pijan,

I feel your strength sessions are too "crowded", especially Workout A. I'd suggest you cut some exercises or move them to a third strength day if you absolutely want to do them. For example, the DB fly might not be necessary since you're already doing two bench movements that work your pecs. You could also choose only one rowing movement and maybe move calf raises or romanian deadlifts to Workout B.

A typical strength session should not last longer than 45-60 minutes for the most productive results. Cutting some exercises will help you achieve that while having reasonable rest periods.

 

[matt.flynn60]

I wouldn't recommend squatting on Monday and Wednesday, not enough recovery time.
Drop a rowing movement and add chins, drop a bench movement and add dips.

 

[Itagaki]

Circuit style training is not conducive to strength gain, do all the sets on one exercise before moving to the next. Also do squats first, they're the biggest movement

Squatting monday and wednesday is fine if your recovery is adequate (sleep and food)

 

[Djokovicfan4life]

Starting Strength has beginners squatting 3 times/week and advocates it until lifters acquire enough strength to need more rest. Enough strength, meaning typically 1.5 times your body weight. I suspect the OP will be fine doing monday/wednesday.

 

[rjg007]

What is your training history i.e have you done lots of weights before, this would define what stage of weights programme you would use. If you don't have much experience you would do a thing called general prep, then move onto strength endurance, strength/speed, then speed/strength.

For big performance gains you need to do more than 8 weeks, it needs to be 6months to a year plan, that way your training can be tailored to get the best performance gains.

 

[pijan]

i've been lifting for around 9 months and i'm currently 24 years old