Junior tennis regiment.

PeterPanda

Semi-Pro
I'm 13 and in a couple months i'll be playing my first tournament is there any special regiment i should be doing to get more in shape. I have acceses to a gym.
 

fruitytennis1

Professional
Start with body weight stuff. Push-ups sit-ups unweighted squats.
Do that for a week or so then go to the gym and experiment.
Legs: Squats, deadlifts, hacksquats, leg press
Arms: Anything except Military press.
Dont over do...getting injured is a really big step backwards
 
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NothingButNet

Semi-Pro
Start with body weight stuff. Push-ups sit-ups unweighted squats.
Do that for a week or so then go to the gym and experiment.
Legs: Squats, deadlifts, hacksquats, leg press
Arms: Anything except Military press.
Dont over do...getting injured is a really big step backwards
Sorry, fruity, the dude wants to get into a junior tennis regiment and you advise everything except Military press? Last I check that'd probably be a pre-req :)
 

Zefer

Rookie
I wouldn't do too much weight training at your age as it can be very damaging and you most certainly don't want an injury.

Try basic measures to stay fit: jogging, eating right, drinking right and doing simple things like sit-ups and push-ups.
 

BMC9670

Hall of Fame
I wouldn't do too much weight training at your age as it can be very damaging and you most certainly don't want an injury.

Try basic measures to stay fit: jogging, eating right, drinking right and doing simple things like sit-ups and push-ups.
I agree. If it's off-court workouts you're after, working on your fitness - agility, stamina, quickness, etc would probably benefit you most. If you're after strength, I would agree to stay away from heavy weights at 13 and use body weight exercises and resistance bands. Opinions differ, but I would hold off on the weights until 15 or 16.
 

maverick66

Hall of Fame
Talk to your parents and see if they wont let you work with a qualified trainer. Internet gurus will leave you looking all around. You are old enough to start a quality program but you should be supervised and taught proper lifting technique.

And i would take it easy on overhead movements if you are playing alot of tennis. any athlete who does alot of a throwing motion like the serve doesn't need the extra stress of mass over head movements.

And dont listen to the jogging advice. your knees already get hammered enough playing tennis on hard courts. If you need long distance work get on a bike or go swim.
 

Zefer

Rookie
I agree. If it's off-court workouts you're after, working on your fitness - agility, stamina, quickness, etc would probably benefit you most. If you're after strength, I would agree to stay away from heavy weights at 13 and use body weight exercises and resistance bands. Opinions differ, but I would hold off on the weights until 15 or 16.
Indeed, I started when I was 15 but only did it properly and managed to get gains after the age of 16. 16 is the general consensus for the minimum age, hence why that is the legal minimum for nearly every gym.
 

maverick66

Hall of Fame
Indeed, I started when I was 15 but only did it properly and managed to get gains after the age of 16. 16 is the general consensus for the minimum age, hence why that is the legal minimum for nearly every gym.
thats more for liability than for the health of the kid. If done right they can lift weights. In no way am I saying a 13 yo should be max power lifting but at the same time its not like if he touches a weight his body will be destroyed.

Like I said talk to your parents and look for a qualified trainer who can show you correct ways to lift.
 

r2473

G.O.A.T.
I'm 13 and in a couple months i'll be playing my first tournament is there any special regiment i should be doing to get more in shape. I have acceses to a gym.
How's your cardio? Can you play all day or are you huffing and puffing after a few games / sets.

Your cardio fitness will be more beneficial than weights IMO.

Probably the best thing to do to get ready is to try to play as much as you can. I really wouldn't worry much about the weights.
 

maverick66

Hall of Fame
I disagree with you R2 about weights not being important.

Tennis builds alot of imbalances in your body. He right now could be already correcting that and strengthening areas that are gonna get beat up as he continues to play. I wish I had known about shoulder prehab as a junior player so I would have had a better chance for it not to get hurt.
 

r2473

G.O.A.T.
You might be right. I really don't know too much about what a 13 yr. old tennis player might or might not need.

I guess I would say that, if he is indeed building imbalances, I wonder how likely it is that he can address them either by himself or with the help of a club trainer.

The people I see lifting don't usually have much of a plan from what I can tell.
 

PeterPanda

Semi-Pro
I think im good got some advice from a gym tranier. No weights but some cardio and those macines that you put the clip in on the weights and lift.
 

Zefer

Rookie
thats more for liability than for the health of the kid. If done right they can lift weights. In no way am I saying a 13 yo should be max power lifting but at the same time its not like if he touches a weight his body will be destroyed.

Like I said talk to your parents and look for a qualified trainer who can show you correct ways to lift.
Well no, nothing as bad as that, but there is a reason successful weight lifting in under 16s is rare and time consuming. Playing a lot tennis is probably the best solution.
 

maverick66

Hall of Fame
Well no, nothing as bad as that, but there is a reason successful weight lifting in under 16s is rare and time consuming. Playing a lot tennis is probably the best solution.
what do you mean by successful weightlifting?

Are you talking strongman, power lifting, bodybuilding, or just overall health and fitness?
 
If you are talking about the sport of weightlifting (snatch and clean & jerk) most very successful ones start before they are 16.

Another interesting thing about weightlifting is I believe that it will also help strengthen the soft tissue of the joints making them less prone to injury as well as make you stronger and more explosive.

If I was your age and had the resources I would seek out someone certified with USA Weightlifting to learn how to train. I wouldn't bother with most fitness trainers you find in gyms as they are paid around minimum wage for a reason.
 

PeterPanda

Semi-Pro
If you are talking about the sport of weightlifting (snatch and clean & jerk) most very successful ones start before they are 16.

Another interesting thing about weightlifting is I believe that it will also help strengthen the soft tissue of the joints making them less prone to injury as well as make you stronger and more explosive.

If I was your age and had the resources I would seek out someone certified with USA Weightlifting to learn how to train. I wouldn't bother with most fitness trainers you find in gyms as they are paid around minimum wage for a reason.

People please NO WEIGHTLIFTING.No ii dont have the rescources. I wajust wondering like how many sit-ups i should be doing a day not all this.:evil:
 

maverick66

Hall of Fame
I'm 13 and in a couple months i'll be playing my first tournament is there any special regiment i should be doing to get more in shape. I have acceses to a gym.
People please NO WEIGHTLIFTING.No ii dont have the rescources. I wajust wondering like how many sit-ups i should be doing a day not all this.:evil:
these 2 statements go against each other.

you either want to get stronger or you dont. Doing a few sit ups isnt gonna do crap for you.
 

60mphserve@9

New User
you could go to your club and ask the pro for anytios. thats what i did and no im one of the top players there(im 13 and im in the aduldt divisions there) :)
 
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