Gym routine twice a week

[Likitysplit]

Hey guys,

Just wanting some tips on a basic gym routine for tennis, my goals are to make my legs stronger/more explosive & build strength In my upper body and core.

Currently I play about 3-4 times a week with a few 30 minute cycle classes thrown In when I can.

Was thinking something like:

2-3 sets at 15-20 reps

Dumbbell Squats or Lying Leg Presses (legs, glutes)

Dumbbell/Barbell Bench Presses or Push Ups (chest, triceps)

Back Extensions on Stability Ball (lower back)

Dumbbell Lunges (legs, glutes)

Single Arm Dumbbell Rows (upper back, biceps)

Crunches with Twist (abdominals)

Dumbbell Shoulder Presses or Machine Shoulder Presses (shoulders, triceps)

Standing Barbell Curls (biceps)

Standing Machine Calf Raises (calves)

Barbell Upright Rows (shoulders, trapezius)

Let me know your thoughts, like I said just a basic no nononsense routine I can do twice a week.

 

[navigator]

There's a donut shop a few doors down from the gym closest to me. So my routine is to walk by the gym and stuff my face with donuts. Slightly less exercise benefit than a 12-oz curl as donuts don't weigh very much. But still...

 

[randomcollegeplayer]

Assuming that you are a rather inexperienced lifter/newer to the weight room, what you outlined looks pretty good. Some changes that I would make would be to
1) Avoid machines like the plague. They have no place in the training routine of an athlete.
2) I'd prefer to see the rep range closer to 10-12. IMO once you get up into that 15 to 20 rep range, you aren't accomplishing much. Its so hard to overload that and I doubt you'd be seeing the gains that you want.
3) Add some pullups in there. No lifting program is complete without pullups.
4) Steer clear of upright rows. Your shoulders will thank you. There are much better ways of training delts/traps.
5) I see only 1 core exercise in there. That wont accomplish much, especially since the lack of heavy compound lifts means that you won't be hitting the core during your other lifts. Add a core circuit on to the end of your workout.
Other than that, it looks rather functional. The most important part is to find something that you enjoy doing and will commit to sticking with. That is the only way you will see results.

 

[Likitysplit]

@randomcollegeplayer

Sorry for the delayed reply, I thought I had but must have forgot.

I have taken aboard what you said, added some pull-ups and a core circuit routine. Working out well so far.

Could you recommend some alternatives to upright rows?

Thanks!

 

[Ramon]

I also heard upright rows can be bad because they tighten your shoulders. I still do them anyway, but I do them sparingly. As for alternatives, upright rows with dumbbells don't seem to tighten me as much.

Also, why are you doing dumbbells squats? Back squats with a heavy barbell are the single best exercise for the lower body.

 

[randomcollegeplayer]

@randomcollegeplayer

Sorry for the delayed reply, I thought I had but must have forgot.

I have taken aboard what you said, added some pull-ups and a core circuit routine. Working out well so far.

Could you recommend some alternatives to upright rows?

Thanks!

Glad to hear that you are training regularly! That's the biggest part of it! As far as a replacement for upright rows goes, I'll point you in the direction of a video that I like from Jeff Cavaliere.

 

[Nacho]

Hey guys,

Just wanting some tips on a basic gym routine for tennis, my goals are to make my legs stronger/more explosive & build strength In my upper body and core.

Currently I play about 3-4 times a week with a few 30 minute cycle classes thrown In when I can.

Was thinking something like:

2-3 sets at 15-20 reps

Dumbbell Squats or Lying Leg Presses (legs, glutes)

Dumbbell/Barbell Bench Presses or Push Ups (chest, triceps)

Back Extensions on Stability Ball (lower back)

Dumbbell Lunges (legs, glutes)

Single Arm Dumbbell Rows (upper back, biceps)

Crunches with Twist (abdominals)

Dumbbell Shoulder Presses or Machine Shoulder Presses (shoulders, triceps)

Standing Barbell Curls (biceps)

Standing Machine Calf Raises (calves)

Barbell Upright Rows (shoulders, trapezius)

Let me know your thoughts, like I said just a basic no nononsense routine I can do twice a week.

Here would be my suggestion, take what ever you want from it on any day. But first, depending on your experience level I highly recommend looking into some sort of training to make sure you are doing things right, and to maybe set yourself on a routine. Depending on where you live there are probably some cross-fit type camps and that might be enough to attach what you want.

If you are just doing it on your own, and you want to work on explosive speed, you will want to focus on plyometric type exercises such as box jumps, step up combinations with boxes, and then lunges, squats, and presses. And truly you can do these twice a week, maybe even three times.

I would then focus on back, shoulders and core for the other day. Pull ups, rows, overhead rows, anything to strengthen your back. Its important for posture and the ability to move quickly. Don't worry so much about Biceps triceps if you only have two days, you'll work those plenty doing other stuff.

Lastly, if you don't do some sort of cross-fit then I would suggest you figure out an anaerobic work out to do. You need to train your body to work at high levels for a minute or two with limited breathing, and then to recover quickly. Sprints, are a basic work out you can do, but steps are better. You can do a 45 minute stadium work out with intermittent sprints and be much faster with better recovery time, then you ever would playing tennis or cycling. Hop every step, skip steps, go one leg, lunge on the steps....all kinds of things you could do. While lifting if you focus on time rather then sets, and then finish with pulsing the reps, you get your heart rate up and really help your threshold.

There is no great answer to your question, we are all built differently. If you spend a little money and do some work with a reputable trainer on the front end you'll be glad for it. Even if its a few months. I highly recommend this program if you want to save some money. They have a digital program feature, and if you do it to a T you'll see the benefit. There are also some classes on stretching and static strength: https://systemofstrength.com

 

[Likitysplit]

I also heard upright rows can be bad because they tighten your shoulders. I still do them anyway, but I do them sparingly. As for alternatives, upright rows with dumbbells don't seem to tighten me as much.

Also, why are you doing dumbbells squats? Back squats with a heavy barbell are the single best exercise for the lower body.

I started doing dumbbell squats at home but now that I've joined a gym I might switch to the barbell squats.

@randomcollegeplayer ill have a watch of that video tonight, thanks for that.

@Nacho thanks for the reply mate, I've been going to the gym with a friend who's pretty experienced. He's shown me the correct way to do all the exercises I've listed above.

At the moment I've been doing the routine in my OP 3 days a week.. Mondays, Wednesdays & Friday/Saturdays. On Tuesdays and Thursdays the same friend and I do interval training with different things set up which include box jumps, skipping rope, lunges and other plyometric exercises for about 30 minutes, finishing off with a 2 or 3k run on the treadmill.

So yeah in summary been incorporating what you said into my week. Am going to switch to barbell squats and different shoulder exercises from the advice given here.

 

[Steve Joseph]

I think interval training is the best

 

[Notirouswithag]

list looks pretty solid but as some have mentioned, #1 remove the upright rows asap. Replace them with either bent over single arm rows or bent over DB/barbell rows.

also I would plan out your workouts around your tennis, and do a 2 day type split where one day consist of upper body/ core or lower body/ cardio or core/cardio on a 3rd day(if you can afford it)

also the rep ranges are pretty spot on, just dont go super heavy for lower reps. Focus on medium rep range with slightly heavier weights and alternate with lighter weights for higher hypertrophy ranges(12-15+).

machines are a good tool in tennis training although you want to lean more toward free movement gym equipment to mimic functional movement