Fitness Program

[jackabee]

Over the next 2 weeks i intend to be on an intensive fitness program. I am 15 years old and already have the main activities planned including:

Interval Running
Jogging
Weight lifting
Circuit training

Please can you help me with some more activities that will improve my stamina, strength and speed for tennis. I would also like to know just how much of the above I should do over the next 2 weeks.

After the 2 weeks I intend to carry on with a less intense fitness regime and any help with this would also be appreciated.

Thanks,

J

 

[d_frank]

Two weeks really wont help you in the long run, especially if youre a "junior training to go pro" like you said in the other thread.

 

[Marius_Hancu]

check this:

Strength Training and Frequent Tennis
http://tt.tennis-warehouse.com/showthread.php?t=79171

 

[Marius_Hancu]

2 weeks is nothing. Wake up to reality: you need about 7 days to fully recover from a single heavy leg weight session, same for the lower back.

check the OUTSIDE magazine series in my signature here (adapt it to your needs/capabilities):

Great fitness sites
http://tt.tennis-warehouse.com/showthread.php?t=33800

 

[jackabee]

Of course I do realise that 2 weeks cannot have a major impact on my fitness - however I do wish to complete an intense fitness program over the next 2 weeks in order to get me started and ready for more fitness on my general training program.

J

 

[Midlife crisis]

Of course I do realise that 2 weeks cannot have a major impact on my fitness - however I do wish to complete an intense fitness program over the next 2 weeks in order to get me started and ready for more fitness on my general training program.

J

You're looking at potentially setting yourself up for injury. You need to ease into it, and then you're looking at a minimum of 16 weeks to go from reasonably fit to 90% of your maximum capabilities. What you will be doing is getting so sore/tired from jumping in so hard that you won't be able to train well for a few days afterwards, and that will not help your fitness.

There is no easy way to get fit. You have to do the work, and do it for a long time.

 

[jackabee]

Ok thanks. How much of each of the things above should I do to start and how much should I build it up and by what timeframe?

Cheers,

J

 

[Tomba]

I would get a backpack, put weights and work on footwork on the tennis court. Work on side to side steps on the baseline. On the side lines, move backwards and forwards. Go side to side around the court for a number times. The next day work on upper body with weights and also do lots of situps.

 

[Midlife crisis]

Ok thanks. How much of each of the things above should I do to start and how much should I build it up and by what timeframe?

Cheers,

J

If I were in your shoes, I'd do something like this:

Week 1:
Day 1: Jogging, 10 minute mile pace, 1-2 miles, practice tennis, 1 hour
Day 2: Light circuit lifting, concentrate on multi-joint exercises, two sets, no more than 50% of your 1RM
Day 3: Jogging, 10 minute mile pace, 1-2 miles, practice tennis 1 hour
Day 4: Light circuit lifting, concentrate on multi-joint exercises, add specific exercises for tennis-specific muscles (hammies, shoulder girdle), two sets, no more than 50% of 1RM
Day 5: Rest
Day 6: Practice tennis, 2 hours
Day 7: Rest

Week 2:
Day 1: Jogging, 9 minute mile pace, 2 miles, practice tennis, 1 hour
Day 2: Light circuit lifting, multi-joint exercises + specific targeting, three sets, no more than 60% of 1RM
Day 3: Jogging, 9 minute mile pace, 2 miles, practice tennis 1 hour
Day 4: Light circuit lifting, multi-joint exercises + specific targeting, three sets, no more than 60% of 1RM
Day 5: Rest
Day 6: Practice tennis, 2 hours
Day 7: Rest

Week 3:
Day 1: Jogging 8:30 minute mile pace, 2-3 miles, practice tennis, 1 hour
Day 2: Light circuit lifting, multi-joint exercises, three sets, no more than 70% of 1RM
Day 3: Jogging, 8:30 minute mile pace, 2-3 miles, practice tennis, 1 hour
Day 4: Light circuit lifting, multi-joint + specific targeting, three sets no more than 70% of 1RM
Day 5: Rest
Day 6: Practice tennis 90 minutes, agility/footwork drills 30 minutes
Day 7: Rest

Weeks 4 and onward would be the same gentle progression. This is still a fairly aggressive schedule but since you're 15, you'll recover faster than someone who is older. Make sure you follow all of your workouts with good nutrition, taking in somewhere between a 1:4 and 1:10 ratio of carbohydratesrotein, and at least 8 hours of sleep per night.

Good luck!

 

[jackabee]

Wow - thanks - really really useful - I intend to base my training around that which you have laid out changing it here and there when I need to!

Thanks a lot,

Really, really helpful!

Jackabee