Critique my workout

dufferok

dufferok

Rookie
At home I have the following:

- 30, 20, 10 lb dumb bells
- Medicine ball
- Pull up bar
- Jump rope

I wanted to create a workout routine to get ripped and build up the muscle groups related to tennis. I did a lot of reading on the net and at my local book store and came up with the below workout routine. Since I'm not educated nor have any experience in fitness training, I was wondering if any of you that did could comment on my workout routine. Is this a safe and sufficient workout, working out all major muscle groups? Am I overworking any muscle group? Any suggested additions or deletions?

Mondays, Wednesdays, Fridays (Back, Chest, Shoulders, Biceps, Triceps and Wrist)

1. Start out jumping rope, 150 reps.
2. (Shoulders/BAck) Pullups to failure (3 sets of 4, 3, 1 reps)
3. (Chest/Triceps) Pushups with feet on couch instead of floor, to failure (3 sets of aprox. 25, 15, 10 reps)
4. (Shoulders) Using 10 lb weights, in standing position and weights at side, lift weights straight out in front and back, then out to side and back, then up towards my arm pits and back. Repeat until failure. (1 set of 15 reps)
5. (Biceps) Chinups, close grip (3 sets of aprox. 10, 6, 4 reps)
6. (Wrist) Forearm wresting on leg, curls facing up with 20 lb weight (1 set of 15 reps)

Tuesdays and Thursdays (Abs, Legs, Calves)

1. Run 2 miles
2. Crunches (2 sets of 50, 30)
3. Laying on ground, leg raises (2 sets of 20, 10)
4. Seated Russian Twist with medicine ball (2 sets of 25, 15)
5. Standing calf raises (2 sets of 15)
6. Squats (2 sets of 15)


Saturday and Sunday (Rest)
 
I think your workout focuses to much on the upper body and not enough on the legs and cardio. you only have 2 leg exercises. I would do the arm workout less times per week and add a day for legs. Think about tennis specific footwork drills and sprints.
 
On face value I really don't see anything utterly wrong with what you are doing, except maybe you need more specific leg work.

How do you feel during the week? Do you feel tired? Do you feel hindered in practice at all? If not, and you are making progress in your legs and core, just stick with it for a while.

The reason why I'm not going to hop on you about doing more leg work, is because I know that balancing running with strength training isn't always easy. You can't stick to your regular volume, add running, and expect to just go on like it is nothing. If you are working close to your limits of recovery adding running will not allow you to recover. I'm currently working on this. I run only twice a week and work strength at least 4 times a week. I find it harder to work strength everyday using grease the groove with my old volume. My volume has been cut by about 25% (not an exact number) as a result.

I wouldn't mess with how you have it laid out as far as frequency is concerned until you stagnate.

The exercises I don't like are crunches, and to a degree, the leg lifts. Crunches build no real abdominal power, and leg lifts wil just help endurance slightly. My favorites are Roman chair situps, and L-sit work. I think they transfer to sports well.
 
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Thanks for the replies. I definately feel drained after each workout. Takes me a good 30 minutes to recover...meaning all I want to do during the 30 minutes of recovery is sit on the floor, drink water/gatorade and focus on my breathing and get my breathing/heart back to a calm state.

I'm 33 years old and weigh 180 lbs. I don't have much fat on me but don't have much muscle either. As of right now, after working out, I still have plenty of energy to play a match a couple times a week and/or a tournament on the weekends...which usually means I skip the Friday workout of lifting weights so that I'm at full strength for a tourn. starting on a Friday.

Having not ever worked out with weights before or been on a workout schedule, I was hoping to get some good input on what I might need to change...thanks to those that have already replied and to others, please feel free to provide your input as well. Thanks!
 
Like already mentioned, maybe some more leg work.

I find Lunges to be very effective. No equipment needed and you can do them anywhere. You can even mix in some lower weight dumbell presses while doing them. Lunge and when you come back to the standup position throw the press in.
 
I agree about adding lunges, though my lunge of choice uses plyometrics. Step out nice and deep, then jump, switching feet. Land softly and keep your balance. Repeat to failure. Ouchies will follow!
 
GPB said:
I agree about adding lunges, though my lunge of choice uses plyometrics. Step out nice and deep, then jump, switching feet. Land softly and keep your balance. Repeat to failure. Ouchies will follow!
Click to expand...
Yeah, when lunges get easy, add weight or start doing them explosively.
 
How are you going to do squats with those dumb bells? If you want to workout at home, I'd get some 80-120 lb. dumbbells and do some goblet squats and heavier lunges once or twice a week. Also, consider dead lifts and good mornings.

You say "Run two miles." But mix it up, speed-wise. You should do at least three days of some cardio a week, IMHO. Toss in a bike ride with some hills. Biking is great for tennis, but you might guess I'd say that. ;)

-Robert
 
Updated the workout a bit. I added a few more items to the upper body, to include more for the forearm, wrist and rotator cuff...which are all very important to tennis. I also took everyone's advice and added lunges and more jump rope for the lower body.

I replaced the crunches with "Bicycle Crunch". Doing some reading, it's supposed to be the best ab/core exercise that actually works. Took out the leg raises, as it was putting too much strain on my lower back. I couldn't incorporate the "Captains Chair" as that requires gym equipment but I did add "Hanging Leg Raises" which I can do with a pull up bar and works out the same muscle groups as what the "Captains Chair" does.

Also purchased a used Elliptical so I can work out my legs more with spontaneous sprints and resistance. Replaced the 2 mile run with Elliptical. Much better leg workout in my opinion.

So here's the updated workout, comments/critique always welcome.

Workout - Version 2.0

1. Jump Rope - Warm up, 150 reps.
2. Pull-ups - Shoulders/Outer Back, 3 sets of 4, 3, 1
3. Raised Leg Pushups - Chest/Triceps, 3 sets of 25, 15, 10
4. Front and Lateral Dumbbell Raises - Shoulders, 3 sets of 12, 10, 8
5. Rear Lateral Dumbbell Raise - Shoulders (Posterior Deltoid), 3 sets of 12, 10, 8.
6. Bent Over Row - Back, 3 sets of 12, 10, 8
7. Chinups, close grip - Biceps, 3 sets of 10, 6, 4
8. Wrist Curls - Wrist Flexors and Extensors, 3 sets of 12, 10, 8
9. Dumbell Hammer Curl - Forearm, 3 sets of 12, 10, 8
10. Dumbell Lying Shoulder External Rotation - Rotator Cuff, 3 sets of 12, 10, 8

Tuesdays and Thursdays (Abs, Legs, Calves)

1. Jump Rope - Warm up, 150 reps.
2. Elliptical at varying speeds/resistance for 15-20 min.
3. Bicycle Crunches - Upper/lower abs, 2 sets to failure
4. Dumbbell Lunge - Quads, 3 sets 15, 12, 10
5. Hanging Leg Raises - lower abs and obliques, 2 sets of 20, 15
6. Squats - Quads, 3 sets 15, 12, 10
7. Seated Russian Twist with medicine ball - Core, 2 sets of 25, 15
8. Standing calf raises - 3 sets of 15, 12, 10

Saturday and Sunday (Rest)
 
dufferok said:
6. Squats - Quads, 3 sets 15, 12, 10
Click to expand...

There seems to be a mix of pushes and pulls in your workout, but not much leg max strength/power stuff - I can't imagine that you can get much resistance with squats using the equipment you've got.

For max strength, apart from lunges (which have been suggested), you can try doing 'pistols' (a one legged squat with the non-working leg extended out in front of you). One's bodyweight will usually provide more than enough resistance for most people (though holding one 10lb dumbbell in front of you actually makes the exercise easier.)

For power, try one arm dumbbell snatches or swings (if training inside) or hill sprints (if training outside).

Good luck!
 
@The Watchman - Thanks for your input. I looked into the topic of "Single Arm Dumbbell Snatches". I agree that this would be an excellent item to add to my workout routine. I'll actually be adding "tabata snatches" using 30 lb dumbbells. Tabata means 20 sec intense workout and 10 sec rest for 4 min, which is considered 1 round. I'll end all my workouts (meaning M-F) with a round of Tabata Snatches. Over time, I will hope to add more rounds.

This is a "power" exercise, which works out the calves, hamstrings, core and shoulder muscles. Thanks again for the input.
 
dufferok said:
@The Watchman - Thanks for your input. I looked into the topic of "Single Arm Dumbbell Snatches". I agree that this would be an excellent item to add to my workout routine. I'll actually be adding "tabata snatches" using 30 lb dumbbells. Tabata means 20 sec intense workout and 10 sec rest for 4 min, which is considered 1 round. I'll end all my workouts (meaning M-F) with a round of Tabata Snatches. Over time, I will hope to add more rounds.

This is a "power" exercise, which works out the calves, hamstrings, core and shoulder muscles. Thanks again for the input.
Click to expand...

Very familiar with the use of one arm dumbbell snatches to develop power - excellent choice and great addition to your programme. If the 30lbs is still too light (over time your strength and power should improve), consider doing them one armed, one legged (grounded leg is the one opposite the arm holding the bell) if you can't access heavier weights.

I am also very familiar with the tabata protocol. Doing tabata snatches as a finisher to your workout 5 days a week will be *extremely* challenging. I strongly suspect that after doing it once, you may rethink doing it five times a week.

(I did a tabata sequence of bodyweight squats 4 days ago - averaged a bit over 16.5 squats per 20 seconds - and I've just got over the soreness. A snatch tabata would be even more painful - you'll have the same soreness in your quads, hams, glutes and adductors, but you'll add exquisite trap pain too.)
 
@brtennis - As Maverick66 pointed out, I have 3 ab exercises. The bicycle crunches, the hanging leg raises and seated Russian twist with medicine ball. Other exercises like the chin ups, pull ups, and pushups cause the abs to work a bit as well.

@Maverick66 - I've completed 5 days straight of finishing my workout with the single arm dumbbell snatches (30lb). Wow! Talk about wear'n a person down. I started with 1 round Mon - Tues and I completed 2 rounds tonight. I'm going to rest Sat/Sun and then alternate this exercise to every other day verses daily. My goal is to work my way up to 4 rounds. At that point, I will increase the weight and hopefully be able to complete 2 rounds and work my way back up to 4. As for the squats, sadly, I can only complete 15 squats using the 30 lb weights. Mostly due to my knees feel'n the pain versus my hamstrings wearing out.

I'm liking this workout and really feel that I'm targeting all the important muscle groups related to tennis plus a few extra just for the get'n ripped goal. I'm now focusing on my diet and making some adjustments. I would like to lose fat, gain muscle yet stay close to my current weight of 185 lb. So that will be a bit tricky. I'm 6'2", so 185 lb. is just about right for me.
 
30lb dumbells in squats is not alot of weight. if your just starting out it might be ok but if your very disciplined about lifting weights you will need more weight very soon.
 
I liked your 2 mile run option, possibly with some sprints thrown in there.Try doing cardio 3x a week if possible with once hitting the road or treadmill. And as previously mentioned lunges would be great to add as well.
 
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