Off-season training

[john749]

I'm starting with this program (2 times a week) and would like to know your opinion. Some programs recommend 12- 25 repetitions.

http://www.sport-fitness-advisor.com/tennis-weight-training.html

I've added some exercises from this link:
http://www.bodybuilding.com/fun/diane10.htm

My goal is to gain some strength, endurance, be more injury prone and keep my weight. Starting "Phase 1" at home, bc fitness is far away and also a bit too expensive. Problem is I only have 2 handle bars, 30 lbs weight and some sort of home bench. I'm planning to buy olympic stick and some more weights - probably 4 x 11lbs (all would cost me 55-60$).

I'm 5'10'' 170lbs 28 years old recreative player with no previous fitness history.

My first was (2 exercises from each group - legs, arms, chest and back, shoulders and rotator cuff) :
1. Dumbbell squats - 30lbs (20/15/15rep.)
2. Dumbbell calve - 30lbs (25/25/25rep.) need more weights for this exercise!
3. Standing alternate dumbbell curls - 30lbs (15/12/8rep.)
4. Overhead triceps extensions - 15lbs (13/10/10rep.)
5. Dumbbell bench press - 30lbs (20/16/13rep.)
6. Dumbbell flyes - 15lbs (20/20/15rep.)
7. Dumbbell Shoulder Presses - 15lbs (15/12/12rep.)
8. Lateral raises - 11lbs (12/11/9rep.)

Every training will do one of these three - internal, external or horizontal rotation (for rotator cuff and forearm). Recommended weight 2-5lbs.

Besides that I also run 2 times a week and extend length slowly trying not to hurt myself.

What do you think?

 

[john749]

No comments so far? Great!

These slow runnings probably won't be any good. I'll be doing some HIIT. Today I ran 1,2 miles and accelerated 10 times for 5-10 yards. Pretty much max speed. I've been exhausted at the end.

Also did some rope jumps.....

What do you think about this workout?

 

[WillieTriesAgain]

I am far from an expert and don't depart from a plan an expert has put together based on my suggestions, but you might want to include some lunges. To me, lunges and squats seem to provide the most benefit as far as improved court movement. This is based strictly on my subjective impressions of the way I move on the court. I'm not sure whether squats and lunges are improving my court movement; I'm not even sure that I'm actually moving any better.
One thing that caught my eye in your workout was 'Dumbbell calve.' I have always been a bit skeptical of the need for calf specific exercises. Maybe some TT fitness experts can shed some light on that.

 

[john749]

I've been doing lunges too, but not at my first training.

 

[Nacho]

This is a really standard program, concentrating on Tennis related exercises. It is a good start, but what I would really recommend is that you work with a personal training for a month to get in a rhythm and make sure you are doing these exercises correctly. Technique is as much important as anything else. Also, any days you are hitting need to be intermixed or you could get injured. The key areas for tennis are back/leg/core-ab strength and endurance. Also, you want to work on some speed and endurance drills (sprints, stadiums etc). Could be a money thing if you can't work with a trainer, but even one month will go a long way to getting you on a track right for you