Weight Training Programs, please post

[blakesq]

I would like to see what other tennis players do when they go to the gym and weight train. This was my schedule last year (it was a two-day split).

Day 1 (most sets are 10 reps)

Bench press (3-4 sets up to 185lbs 10-reps)
dumbbell shoulder press (3-4 sets up to 50 lbs each arm)
front shoulder raises (3 sets, up to 25 lbs)
bent bar curls (3-4 sets up to 70 lbs)
dumb bell curls (3-4 sets up to 25 lbs per arm)
Lat Pull Downs (3 sets up to 120 lbs)
Tricep cable pull downs (3 sets up to 50 lbs)
30 minutes walking/jogging on treadmill

Day 2

Squats (3-4 sets up to 225 lbs)
leg press (3 sets up to 360 lbs)
leg extensions (3 sets up to 150 lbs)
leg curls (3 sets up to 120 lbs)
seated calf raises (up to 225 lbs)
stomach crunches on excercise ball (3 sets up to 20 reps)
hanging knee raises (3 sets)
30 minutes walking/jogging on treadmill

Thats it, plus my 2-3 days of tennis. I usually make it to the gym about twice a week. Any comments, suggestions, hints? Thanks!!!

 

[SlapShot]

This is what I posted in the other workout plan thread:

I do a 6 day split routine, along with cardio.

Typical week looks like this:

Day 1: Triceps/Chest/Shoulders Workout A, Abs
Day 2: Biceps/Back/Traps Workout A, Run 2-3 miles @ 9:00/mile
Day 3: Legs, Abs
Day 4: Run 5-6 miles @ 9:30/mile
Day 5: Triceps/Chest/Shoulders Workout B, Abs or Running
Day 6: Biceps/Back/Traps Workout B, Abs or Running (or both)
Day 7: Legs, Abs

Triceps/Chest/Shoulders Workouts consist of incline DB bench, OH DB extensions, cable work, dips, lateral DB raises, etc.

Biceps/Back/Traps work consists of both wide and narrow grip rows, lat pulldowns, shrugs, curls, and pullups.

Legs day is:
7 sets of squats (usually 8-10 reps at a lighter weight for 3 sets, and then 4 sets of progressively heavier weight, working up to a set of 8 @ 280 lbs)
6 sets of leg press (same as above, working up to 550 lbs)
3 sets of leg extensions and leg curls
4 sets of calf raises

I take days off when needed (usually 2 every 3 weeks or so) and change my running to be tailored to what I want that day - some days more distance at a slower speed, some days more aggressive pace or even intervals. Tennis counts as cardio, and I usually don't head to the gym on tennis days, unless it's to have a light run.

Here's a copy/paste of my spreadsheet:

Tricep/Chest/Shoulder A
1. Smith Machine Shoulder Press (6 sets)
2. Low Incline DB Bench Press (5 sets)
3. Weighted Dips (5 sets)
4. Overhead Machine Extensions (4 sets)
4. Side Delt DB or Machine Raises (4 sets)
5. V-Bar Cable Pressdowns (3 sets)
5. Machine Chest Flys (3 sets)

Bicep/Trap/Back A
1. Weighted Chinups (5 sets)
2. T-Bar Rows (5 sets)
3. Wide Hammer Grip Lat Pulldowns (4 sets)
3. Shrugs (4 sets)
4. DB Curls (3 sets)
4. Lying Rear Delt DB Raises (3 sets)
5. HS Preacher Curl (3 sets)
5. High Cable Lat Iso's (3 sets)

Legs
1. Squats (8 sets)
2. Leg Press (6 sets)
3. Walking Lunges (3 sets)
3. Calf Raises (3 sets)
4. Leg Extensions (3 sets)
4. Seated Leg Curls (3 sets)

Tricep B
1. HS Incline Press (6 sets)
2. High Incline DB Bench Press (5 sets)
3. Machine Dips (5 sets)
4. Overhead DB Extensions (4 sets)
4. Side Delt DB or Cable Raises (4 sets)
5. Rope Cable Pressdowns (3 sets)
5. Machine Chest Flys (3 sets)

Bicep B
1. 1 Arm DB Rows (5 sets)
2. Close Hammer Grip Lat Pulldown (5 sets)
3. Seated Wide Hammer Grip Row (4 sets)
3. Shrugs (4 sets)
4. HS Preacher Curl (3 sets)
4. Lying Rear Delt DB Raises (3 sets)
5. Low Cable Curls (3 sets)
5. High Cable Lat Iso's (3 sets)


I should add a disclaimer that I had no part in developing this split - it was posted on the BodyBuilding.com forums, and I've been having good results with it in the past 3 weeks.

 

[blakesq]

That is an impressive work out regime, but I need something much simpler than a 6 day split. Ayone else want to give their weight training program?

This is what I posted in the other workout plan thread:

snip

I should add a disclaimer that I had no part in developing this split - it was posted on the BodyBuilding.com forums, and I've been having good results with it in the past 3 weeks.

 

[cncretecwbo]

lower 1
clean
squat
clean pull
either highhang clean or barbell lunge

upper 1
press
pullups
dumbbell push press
lat pull

lower 2
snatch
front squat
drop snatch
deadlift

upper 2
bench
row
close-grip bench
db row

and:tennis 5 days a week, 2hrs

mine is above...

 

[kevsaenz]

Day 1: Legs
Squats
Lunges
Leg Press
Leg Curls
Wall Sits 1.5 min and rest for 1 min, 3 sets

Day 2: Back/ Biceps
Lat Pull down
Rows
pull ups
curls
preacher curls
21's

Day 3: Shoulders
Side Lateral Raises
Front Lateral raises
Barbell press
cable lat raises
a few others i dont know the names of

Day 4: Chest/ Tri's
Bench press
incline bp
decline bp
dumbell fly's and bench. ex 10 fly's and 10 bench w/ dumbells
triceps pull down
kickbacks
dips

 

[kevsaenz]

*also do dead lifts on back days

 

[TW CSR]

Honestly your routine looks pretty good. You may want to throw in some more exercises for your back. Dead lift, rows, pull ups would all be good additions. For a 2 day split though I have to admit that's pretty impressive.

 

[In D Zone]

- Lateral pull
- Roman Chair
- Shoulder -
- Preacher Arm Curl
- Torso / Abdominal crunches with weights
- Incline Bench Press
- Military Press
- Seated Squats
- Leg Curls/ Extension
- Hamstring/ Glut curls
- Calves raises

Outside weight room activities
- Jogging for 1 mile
- Plyometrics (30 mins)
- Footwork drills
- Lap Swimming
- Pilate
- Push Up (50/ 30/ 20 )

 

[blakesq]

Thanks for the advice!

Honestly your routine looks pretty good. You may want to throw in some more exercises for your back. Dead lift, rows, pull ups would all be good additions. For a 2 day split though I have to admit that's pretty impressive.

 

[TTArgentina]

We should also mention:

Number of repetitions is important
Change the routine each time
Resistance

Stretching and stretching…..as tennis players we need to have stretching routines together with each work out….

And talking about stretching, here is there is good start.

 

[gastro54]

I do a 5x5 routine of almost all compound exercises

Day 1
5x5 Benchpress
5x5 Squat
5x5 Bent over row
triceps accessory exercise
core

Day 2
5x5 Squat
5x5 Pullup
5x5 Military press
5x5 Deadlift
biceps accessory exercise
core

Day 3
Same as Day 1

Compound exercises are great for sports since they get your muscles working in coordination

Free weights only

 

[blakesq]

finally went back to the gym after about 6 months of doing only tennis...feel great...did light weight, I want to ease into it. But my body already likes the "cross-training".

I do a 5x5 routine of almost all compound exercises

Day 1
5x5 Benchpress
5x5 Squat
5x5 Bent over row
triceps accessory exercise
core

Day 2
5x5 Squat
5x5 Pullup
5x5 Military press
5x5 Deadlift
biceps accessory exercise
core

Day 3
Same as Day 1

Compound exercises are great for sports since they get your muscles working in coordination

Free weights only