My Workout Schedule, Does it Need More?

[T1000]

Mon: Chest and bi's
Tues: Legs and core
Weds: Tri's and back
Thurs: Chest and bi's
Fri: Legs and core
Sat: Tri's and back
Sun: Endurance
Chest: 4 sets 12 reps chest press 4 sets 12 reps flies 3 sets pushups until fail 3 sets 12 reps inverted rows
Bi's: 4 sets 12 reps dumbell curls 4 sets 12 reps cable curls
Legs: Leg curls, leg press, squats, lunges, calf raises all 3 sets 12 reps
Core: 3 2 minute planks 3 sets 20 reps crunches
Tri's: 4 sets 12 reps tri extensions 3 sets 12 reps tri push ups 3 sets 10 reps skull crushers
Back: 4 sets 12 reps rows 4 sets 12 reps lat pulldowns

I drink 100% whey cold standard protein from ON after work out and usually 2 more times a day. I try to maintain a good diet, I'm at college so it's a bit tougher but not impossible. I also take a calcium pill twice a day since I'm lactose intolerant. I'm going to be playing college tennis and I was wondering if I should combine tri's and back with bi's and chest so I'm working my legs and and the upper body one more time during the week (3 as opposed to 2) I also don't know what to really do for biceps except curls so if someone could suggest more that would be cool. And I was also thinking of using protein and casein, but I don't know if it's worth it. Thanks guys

 

[joshburger]

wow this is really intense! how did try-outs go? do you know what number your gunna play yet?

 

[T1000]

Thanks man. They're next weekend I got the date wrong. I'll probably start like 5 or 6 though if I had to guess right now. I played Charles eight times in two weeks before I left and played him really well, got to 5-7 and 4-6 a couple times.

 

[WildVolley]

I think it would make more sense to combine a few of these workouts into a single day and then give yourself a day of rest in which you just practice sports skills rather than lift. I don't see the benefit of lifting every day.

If I were training for competitive tennis, I'd also like to see one day a week devoted to sprints and footwork drills. These would be high intensity low volume drills, with decent rest times between drills. I might start out doing some simple interval sprints and then get more complicated and complex as I got closer to season.

 

[jkliveng]

Like wildvolley said, I would probably chill on lifting everyday, and give yourself more rest. Resting is so crucial to any routine, your muscles will get over trained and that will set you back. A 4 day lifting split would probably suit you better than hitting everything twice a week, it would be beneficial to give yourself at least one day where you do nothing.

However, if you are not lifting as heavy as you can, things may be different, judging by the amount of reps you have set up you are not looking to lift as heavy as possible, so maybe try out what you have for a week or two and see how you feel, (but def have rest day).

Read this so you know what to look for: http://www.marksdailyapple.com/overtraining/

Here is a list of bicep exercises: http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/15/muscle/biceps

Also it's important to make sure you are eating enough for all of this, what's the rest of your diet usually like?

 

[charliefedererer]

You don't mention sprints or agility training in your routine, but do you have one?

Suggestions:

1. You may want to consider going down to a three day weightlifting workout to give your muscles time to recover and grow, so you can do a more maximum effort the next time out: http://www.sport-fitness-advisor.com/tennis-weight-training.html

2. Don't push the weight on the flys. Fly machines seem desined to pop your shoulder out of the socket, or at least strain the ligaments. The last thing a tennis player hitting hard serves wants to happen is to have stretched out shoulder ligaments.

3. Bent over rows are a much better biceps exercise for tennis players than curls. "Curls are for girls" - to catch their eye at least. (Not a bad goal, but not not tennis related.)

4. Where's your shoulder and forearm routine to prevent the common shoulder, elbow and wrist problems that occur all to commonly in tennis players? You should at least be doing the following exercises http://www.sport-fitness-advisor.com/rotator-cuff-exercises.html , and better yet the whole thrower's ten: http://www.asmi.org/SportsMed/throwing/thrower10.html

5. For your core work consider adding in situps on an inclined board, back extensions on a Roman Chair and the following:
http://www.xlathlete.com/browse_drills.jsp?sport_program_id=235&browse_sport_id=38&drill_type=0
http://www.xlathlete.com/xl/export/...s With Equipment For Tennis_1284393153106.pdf

6. You may also want to add in some of the exercises you are not currently doing for improvement in your specific serve and overhead strength: http://www.xlathlete.com/browse_drills.jsp?sport_program_id=237&browse_sport_id=38&drill_type=0

Good luck!

 

[heycal]

3. Bent over rows are a much better biceps exercise for tennis players than curls. "Curls are for girls" - to catch their eye at least. (Not a bad goal, but not not tennis related.)

Do these really work the bicep much at all? I think of bent over rows as mostly a lat exercise.

How about seated rows? I think of that as primarily a lat exericise as well.

 

[kslick]

Do these really work the bicep much at all? I think of bent over rows as mostly a lat exercise.

How about seated rows? I think of that as primarily a lat exericise as well.

Bent over rows do work the biceps (not as much as curls). you can also change your grip to engage the biceps even more.

 

[heycal]

Bent over rows do work the biceps (not as much as curls).

Right. I think of them as indirectly working them some, so curious to hear Charlie's theory about why they are preferable to curls for tennis players.

 

[CP3]

Not only does this sound look too much, it sounds like it's way too much. Especially for tennis.

Tennis emphasizes speed, flexibility, reaction time, and explosive starts and stops.

I could see how building a base of strength through weightlifting would be beneficial for tennis, but doing multiple sets of bench presses two days a week is pretty over the top.

In summary, your training regimen is completely over the top.

 

[West Coast Ace]

Not only does this sound look too much, it sounds like it's way too much. Especially for tennis.

I tend to agree. Until I saw someone mention that he played tennis, I was thinking other sports - or just looking good to pick up chicks.

Sounds like your abs are pretty strong - assuming you've been on this program for a while (at least 3 months). Time to step up your game. Here's mine: 4 sets of 'opposite elbow/knee' crunches - 60, 40, 40, 30 reps. Then go buy The Wheel and do 3 sets of 16.

 

[r2473]

Then go buy The Wheel and do 3 sets of 16.

Standing or kneeling?

 

[10ACE]

Push and pull like u have Bi and chest- tris and back r great combos. But to trulyngain ur cycles r too close
Mon chest - tris
Tues legs- core
Wed back- bis
Bis- hammer dbl
Straight bar curl
ArNold curl
Pull ups
Revers grip

Thursday endurance
Fri shoulders calves core

Or mon same
Tues endurance
Wed same
Thursday endurance
Friday end with legs
Weekend off do something fun

Casein at night

 

[T1000]

Cool thanks

You don't mention sprints or agility training in your routine, but do you have one?

Suggestions:

1. You may want to consider going down to a three day weightlifting workout to give your muscles time to recover and grow, so you can do a more maximum effort the next time out: http://www.sport-fitness-advisor.com/tennis-weight-training.html

2. Don't push the weight on the flys. Fly machines seem desined to pop your shoulder out of the socket, or at least strain the ligaments. The last thing a tennis player hitting hard serves wants to happen is to have stretched out shoulder ligaments.

3. Bent over rows are a much better biceps exercise for tennis players than curls. "Curls are for girls" - to catch their eye at least. (Not a bad goal, but not not tennis related.)

4. Where's your shoulder and forearm routine to prevent the common shoulder, elbow and wrist problems that occur all to commonly in tennis players? You should at least be doing the following exercises http://www.sport-fitness-advisor.com/rotator-cuff-exercises.html , and better yet the whole thrower's ten: http://www.asmi.org/SportsMed/throwing/thrower10.html

5. For your core work consider adding in situps on an inclined board, back extensions on a Roman Chair and the following:
http://www.xlathlete.com/browse_drills.jsp?sport_program_id=235&browse_sport_id=38&drill_type=0
http://www.xlathlete.com/xl/export/...s With Equipment For Tennis_1284393153106.pdf

6. You may also want to add in some of the exercises you are not currently doing for improvement in your specific serve and overhead strength: http://www.xlathlete.com/browse_drills.jsp?sport_program_id=237&browse_sport_id=38&drill_type=0

Good luck!

I do endurance on Sundays. And i've now added the overhead stuff you mentioned in the 6th point, thanks for the link!

Not only does this sound look too much, it sounds like it's way too much. Especially for tennis.

Tennis emphasizes speed, flexibility, reaction time, and explosive starts and stops.

I could see how building a base of strength through weightlifting would be beneficial for tennis, but doing multiple sets of bench presses two days a week is pretty over the top.

In summary, your training regimen is completely over the top.

The reason why I'm lifting a lot is because I'm not exactly strong, 6'1" 150 lbs. I'll post a pic later so you can see what I mean.

I tend to agree. Until I saw someone mention that he played tennis, I was thinking other sports - or just looking good to pick up chicks.

Sounds like your abs are pretty strong - assuming you've been on this program for a while (at least 3 months). Time to step up your game. Here's mine: 4 sets of 'opposite elbow/knee' crunches - 60, 40, 40, 30 reps. Then go buy The Wheel and do 3 sets of 16.

Yea my as are probably the strongest part, I'd doing 4 sets of 100 crunches now and I'll add the two exercises you mentioned, thanks.

 

[10ACE]

The type of schedule u have laid out for yourself- will cause over training- do what some have suggested and split days with an on off 3 days a week rotating lifting- if u have the time u can have this spread through the weekend.

Mon-lift
tues-cardi/off
Wed-lift
Thurs-cardio/off
Fri-Lift
Sat-cardio-off
Sun-Lift
Mon-cardio/off
etc

I tend to do legs on Friday's and take Sat and Sun off- then hitting Chest upper body on Mon- so Legs get a full two days recovery- my upper body recovers very fast- my legs always feel the burden of heavier sets and take longer to recover- some are different..
If u are trying to gain muscle- doing a MAXOT program is best- cycling heaviest to lightest- and lightest to heaviest. Shortening reps, and recovery. It's a program that has worked very well for me and others over the years- but it's a short program 1-3 months if that.

Abs if they are fine don't need to be addressed that much- u work them when u do legs, back, and upper body anyway- for they are support. Try doing straight bar over head standing presses- and u will see how much ur abs are involved. Deadlifts- squats- all work the abs.