Weight Training for Tennis

[blakesq]

Hi all,

I created this weight training program based on this article talking
about agassi's workout:
http://www.bestlifeonline.com/cda/article/0,5507,s1-2---1973,00.html.


I would appreciate any constructive criticism regarding this two-day
split workout, thanks.

Day 1

4 - 5 sets of bench press
Dumbbell military press
Dumbbell front raises
3 sets of lat pulldowns (200 lbs)
Biceps
Triceps
cardio

Day 2

Squats
5 sets leg presses (150 lbs)
Leg extension (200 lbs)
5 sets Calf raises (400 lbs)
Crunches (45 lb plate)
cardio

Thanks!

 

[raiden031]

You shouldn't be able to do more on leg extensions than you can on leg press. Are you talking about leg curls maybe?

 

[blakesq]

Good point Raiden.

The weight values and number of sets and reps came from the Agassi article. I guess the idea is he does a lot of sets of presses with a lower weight. I will probably just do my normal weight of the most weight i can handle for 10 reps.

 

[chess9]

200 lbs for lat pulldowns and 400 lbs for calf raises is way too much, IMHO. I do 80kgs for my lat pulldowns and 60kgs for my seated calf raises.

-Robert

 

[Milano]

200 lbs for lat pulldowns and 400 lbs for calf raises is way too much, IMHO. I do 80kgs for my lat pulldowns and 60kgs for my seated calf raises.

-Robert

Maybe he is just a really buff football/tennis player. Lol, jk, I guess if you can do it without hurting yourself, then there is no harm....

 

[raiden031]

Lifting the same amount of weight that Agassi lifts will probably do you no good as long as Agassi is either stronger than you or weaker than you at any given lift. If you do say 10 reps of a lift, make sure that the last rep is very difficult. If you can do it easily then you are wasting your time.

I find most women waste their time on weight machines because every rep they do is easy as crap. They are afraid that if they lift hard, they will turn into an ugly body builder. Its funny how little people know about weight training when they start going to a gym.

 

[chess9]

Maybe he is just a really buff football/tennis player. Lol, jk, I guess if you can do it without hurting yourself, then there is no harm....

Well, if any of the guys at my club tried MY lifting routine they'd be moaning. (It leaves me moaning....) I can't see many tennis players using that routine. I suspect someone is pulling our leg. There may be more DISINFORMATION in that posting than information.

-Robert

 

[LarougeNY]

i would try and associate more running into it, given thats one major way to condition most of your body and build endurance. Endurance is essential in tennis, but its not a product of just building muscle.
i run about 2 miles a day, running from 7-9mph
5 mph warmup and cool down.

 

[atatu]

Well, I guess the frustrating thing is that there are so many different opinions on how to train for tennis. Personally, I think running distance is a complete waste of time, focus on power and speed and the endurance will come later.

 

[Ano]

Hi blakesq, instead of following agassi's routine, why don't you buy a book called Total Conditioning for Tennis ?

That book give you a sample tennis specific weight training program. That book also teach you how to design your own program depending on your fitness level.

You can buy that book from TW.