Need a workout plan and info on combining it with tennis

[czech09]

I'm 6'1" and weigh around 150lbs. I'd like to start a workout plan soon but I'm afraid it'd affect my tennis play if I try to combine the two...I've been hitting daily for about 2 hours and plan on doing so for the next 3 weeks or so. I've been wanting to start working out for a while now however tennis seems to always get in the way. What's the best way of going about this? Lifting every other day and playing tennis in between? Or is it better to just devote the time to one of the two? Also, I'm looking for suggestions for an exercise routine. Muscles I'd like to workout = Biceps, Triceps, Shoulders*, Forearm* and Pecs*.

* indicates priority

Thanks in advance for any input.

 

[lakis92]

Definitely you need to have some push-ups and pull-ups. Apart from that you could have rotator cuffs though. You should make your own workout plan according to your needs and strengths.
Check out MEN'S HEALTH magazine for more exercises. Ano I think has already posted a post with something similar.
E-mail me if I could give you any help.

 

[thundaga]

whatever u decide to do... lift weights late arvo/ evening. its proven that doing weights around these times promotes better muscle growth.

 

[czech09]

Thanks for the comments. I should have mentioned that I'm looking more for a suggestion on how many sets per session, how many reps, etc rather than particular exercises (I think I have a pretty good idea about those). I'm also looking for a suggestion how to combine lifting with tennis as mentioned above.

 

[burosky]

Here's a good reference that should answer most if not all your questions.

http://www.tennis-warehouse.com/descpageKINETIC-PTB.html

 

[Wits-Z]

Given the amount of aerobic exercise you're getting, assuming that you're playing tennis with some intensity, I'd focus on core lifting two, at most three times per week. You don't want to overdo it, even though its very easy to make that mistake. I would do lifts that hit numerous muscle groups as opposed to hitting specific muscles, ie. biceps, triceps, pecs.. For example, the bench press with dumbells works your chest, forearms, triceps, front delts. Pullups help your biceps, and back. Squats are a great core exercise that will promote strength in not only your legs and back, but all the stabilizer muscles. I would work a full body workout taking about 45 minutes 2 or three times a week (leaning toward 2 with all that tennis). Probably a warm up set plus 2-3 (I use 2) work sets per exercise. After a few months, you can break up your routine into a two groups of body parts a day. Throw abs in there too.

To much specialization of exercises too soon is not really efficient when you want to start out with a strong base. Just get a lot of rest, eat right (and enough), and don't overtrain which can lead to lots of problems. Good luck.

 

[jkonecne]

For tennis, you don't necessarily want to bulk up. Do lighter weights with more reps. I do at least twenty when I'm doing actual weights. You want your muscles to have more endurance rather than brute force. Also this will be better for you since you do play a lot. Doing less reps with as much weight you can take won't necessarily help you, you will burn out much faster. Other than that, Wits-Z seems to have it covered.