my current workout

[topher.juan]

Looking for thoughts on my workout. FWIW, I'm 5'9, 169lbs, BF around ~13%. Here's what I'm doing mon/wed/fri (in the order it's done):

3hr total workout:

Cardio/Footwork (130mins):
90mins Cardio (Elliptical trainer), ~1700 total cals burnt.
15mins yoga/stretching (basically a break from the cardio)
25mins of interval training, i put 3 cones out to represent the L/R singles lines (call these A & C) and one in center for the 't' (cone 'B').. I run it twice: ABACBC,ABACBC rest 1minute and do it total of 8 times. about 26secs each time. Focusing on footwork, cross steps, stopping/starting as fast/fluidly as possible. Rest a few minutes, usually winded after eight then run from A->B 10x and rest 30seconds, do this 8times total, about 18.5secs average. Cool down is doing ABABAB at a slower, non-timed, pace.. focusing on keeping legs far apart, footwork, etc.

Weights (50mins):
Single leg Bosu squats: flat side up, one foot center, squat down so leg is at a right angle with other leg pointing forward, keeping back straight and go back up. I figure this is good for balance and muscle development. 8reps each leg x 3sets.
Squats on balance board with 15lbs free weights (extending arms out when going up). 5mins. Focus on balance, not resistance.
Leg Press: 260lbs x12reps x3sets... doing 8 chinups between sets, full down/up.
Leg Extention: 250lbs x12reps x 3sets
Calfs Extentions: 60lbs x12reps x3sets (seems low weight-wise compared to my extension/press? but that's what it is now).
Back Extentions: w/25lb plate held to chest, x12reps x3sets
between back extensions do situps (where you hang from and go up to your knees) w/10lb plate, x12reps x3sets

My goal is to get into the best "tennis" shape possible this winter; our courts are under snow (3feet still!!!!), so I'm not doing much actual tennis, I do about 30mins of phantom/ghosting strokes every other day (eager much?) and 30mins of jumprope on off days. While the ghosting may seem downright silly, I figure it's at least working those muscle groups. I'm currently trying to get my BF% to 10%, thus why I've got more cardio. I think that's about it. Any suggestions appreciated.

 

[cncretecwbo]

id do squats and maybe deadlifts or something instead of leg press leg extension and calf stuff. why are you squatting on unstable surfaces?

 

[topher.juan]

i'm doing unstable surfaces, bosu/balance board, because i figure that helps train your twitch reflexes to hold yourself balanced, which would be an asset when playing, no? i thought that would be more effective for tennis, apposed to fixed surface. i wanted to recreate the off-balance moments so your body knows how to handle them. i'm certainly no fitness pro, i just do what i think works, that's why i posted this. i will give squats with a barbell a try next time. thanks!

 

[maverick66]

no upperbody exercises? why ignore half of your body. unless this a sample of one day and your mixing it in on one of those other days.

 

[topher.juan]

upper body i do 8 chinups x3 and i do seated row with 90lbs x12 x3.. on off days i curl 30lbs dumbbells x20 morning/afternoon/evening (in a squat standing on the floor.. so squat down and curl the weights when standing up)... forgot to list the row & 30lbs curls.. otherwise, the above is what i do pretty much mon/wed/fri, not an example of 'one day only', i don't mix it up much, but always try to lift more, burn more cals and get better times, etc... i remember hearing cahill say 'you gotta trust your legs', so i've definitely been focusing on lower body, endurance and speed.. upper body, admittedly has not been much focus.
what upper body exercises do you recommend for tennis? i've been thinking of using the cable machine, standing parallel to it and twisting to pull the cables, mimicking strokes.. would probably be good for shoulders/core, too.