Tennis Fitness

[Tennisplayer8]

Hi, I would like your opinions on my fitness scheduale and the excercises that I do. Thank you.

My first set is a warmup set where I do 12 reps of a weight I can do. My second set is a heavy weight I do between 4-10 reps. My third set is a lighter weight than for my second set and I do it for 4-10 reps.

I do 5 min of cardio and dynamic stretches on the beginning and 5 min of cardio and static stretches at the end.

I have a three day rotation.

Day 1-Upper body with core.
1. Dumbell Bench Press
2. Push-ups
3. Lat Pulldown with ball sit-ups in between sets
4. Single arm dumbell rows
5. Two arm row machine with leg lifts
6. Dumbell Lateral Raises with bicycle crunches
7. Tricep cable overhead extension with plank
8. Bicep dumbell curls
9. Wrist/forearm dumbell curls

Day 2-Lower body and core
1. Squats with dumbells with crunches
2. 3x30 split lunge jumps
3. Leg Press with plank
4. Leg Curl with swim kicks
5. Leg extension with oblique crunches
6. Calf Raises with side plank

Day 3-Running
1.Endurance/speed

I will play tennis during the summer in the mornings. I feel like I should be doing more running but I don't know. Please comment, thank you.

 

[newpball]

Letting us know your age would help.

Seems to me too much weight stuff and not enough leg agility drills.

 

[Tennisplayer8]

What if I played tennis in the mornings, did agility after, and did weights in the afternoon pending on what day it is?

 

[LeeD]

Sound like you are not playing tennis regularly right now.
If you did, and that means playing at least 4 days a week, 4 hours a day, you won't have the energy to do all the exercises you listed.
What's more important? Looking good for the girls on the beach? Or playing better tennis?

 

[mr_fro2000]

OP needs to state goals before asking for other people's opinions.

Are you looking to increase match endurance? explosiveness? is your fitness goals totally outside of tennis and tennis is a part of your fitness? We need a little guidance.

 

[charliefedererer]

It looks like you have a pretty well thought out fitness plan.

If you are playing more tennis, you may have to back off a bit.
[Even hitting against the wall teaches specific tennis skills and can give you an aerobic workout if you purposely keep yourself running.]

If you are looking to increase absolute strength during a period of decreased tennis play, increase the number of sets at near maximum weights with fewer reps - this may be later in the winter.

Many find that emphasizing a specific aspect for several - like speed or strength - then "cycling" through the next aspect leads to greater gains.

If you are looking to increase your ability to change direction quickly, consider doing agility drills:
USTA agility drills http://assets.usta.com/assets/1/USTA_Import/USTA/dps/doc_437_269.pdf
Make these even more tennis specific by swinging the racquet with each change in direction - you will teach yourself to stay low for the changes.
Keep track of your times of doing 2-3 of these in a row.
The "Spider Drill" is a personal favorite.

Good luck!

 

[3fees]

The best tennis fitness program is to play more tennis with persons above your skill level and or take more tennis lessons