Need Link For TennisBody

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Does anybody know a link where I can find a concrete program to follow?
I find alot of links/sites here but there's always alot of explanations why their method is the best and...
I just want a good routine to follow for a fit "tennisbody".

specs:

- 3/4 times a week 1 hour
- I have dumbbells and a long bar



Would be very happy if anybody could help me..

so just a link with a routine is what I want

 

[SystemicAnomaly]

See if you can find what you need at this site:

playerdevelopment.usta.com/news/fullstory.sps?inewsid=249182

If not, then take a look at the Sticky at the top of this forum. Should be some good link there for Conditioning and for Weight Training.

 

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thx.. but this is what I mean.. always something in the link why I can't follow the program because haven't got the equipment

I'll look at the links again.. if somebody finds one..let me know! :evil:

 

[JRstriker12]

thx.. but this is what I mean.. always something in the link why I can't follow the program because haven't got the equipment

I'll look at the links again.. if somebody finds one..let me know! :evil:

Try the USTA link that was given above - most of the exercises there can be done with simple weights or even cheap elastic/ stretch bands.

Some of the exercises can be done with just body weight.

 

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ok I'll do that.

but I've taken a look at the sites in the link from Marius Hancu.
And I found quite good routine I think..

what about this:

I'll do this two 3/4 times a week:

http://www.netfit.co.uk/6minuteupperbodyworkout.htm

http://www.netfit.co.uk/training/gymworkouts/bicep-exercise-workouts.htm



greetz