What Chic posted was so spot on not much to add. My personal experience as someone whose life revolved around a weight room now I loath going so when I’m there I want to maximize my time. It’s all about compound movements and core exercises. I’m visualizing every exercise I’m doing, trying to visualize it helping me with my tennis . If it does great , if it doesn’t it probably is going to bottom of the list.I’m a 4.5 player and I just turned 30. I want to maximize my level for the next couple of years and have started weight training to that end. What single exercise do you think has benefited your tennis the most?
Another trick is to, on what can be fairly static or slow movements like squats or lunges, explode on the upward part of the motion.Mostly been doing squats and lunges along with push-ups and pull-ups. Will incorporate some of these suggestions!
Shoulder workouts are the only reason I've been able to maintain a decent serve and continue playing....
Shoulder workouts help especially if you have a real serve. Again, also important injury preventers if that's a risk for you. Farmer carries, flys, shrugs, and sometimes full body motions that include shoulder like snatch presses or the med ball throws.
Then there's the 'major lifts' which are just generally applicable and hit most muscle groups:
Pull ups, bench press, squats, and deadlifts.
Internal and external rotator cuff with the band are, imo, something that should be done before mini tennis everytime one plays.Shoulder workouts are the only reason I've been able to maintain a decent serve and continue playing.
I do hanging from a bar, pull-ups, deadlifts, farmer's carry, and external rotator exercises with a band. That along with hanging from a bar daily has allowed me to serve without pain after a shoulder injury.
Yes, I was going to mention doing single-leg and single-arm-loaded versions of exercises, which often use kettle bells. You can take something that is more a traditional iron-pumping exercise and make it much more complete, for example instead of doing a pectoral fly by lying on a bench with weights in each hand, you can do it standing with a cable column, one arm at a time. You can lunges or do split-squats with a kettle bell in one hand. These promote stability and balance as well as just strength. Another one I like is wood chops, usually with a cable column in my case. Finally, monster walks are great for building up functional strength in the muscles around the hips.
How do you do single leg deadlifts? Do you hold a dumbbell?I swear single leg deadlifts made me fast.
Yes, straight leg. You can do it just bodyweight to start depending on your ability and coordination. Then hold a dumbell in the hand opposite the foot on the floor and stick your other arm out for balance.How do you do single leg deadlifts? Do you hold a dumbbell?
I have only done single leg pistol squats, which seem to be more about balance than strength. I would guess most reasonably in-shape guys can probably do 5-10 on each leg.
Thanks for the detailed description. I’ll give it a try.Yes, straight leg. You can do it just bodyweight to start depending on your ability and coordination. Then hold a dumbell in the hand opposite the foot on the floor and stick your other arm out for balance.
I did sets of 10 or 12.
Of course this was a part of a full workout and training routine, it's not like I just did a couple sets before my coffee twice a week and was instantly quick.
I usually do a star pattern for lunges, two sets each side, forward, and reverse.Thanks for the detailed description. I’ll give it a try.
I’ve found walking lunges to help with speed. I hold a dumbbell in each hand. I do them once a week or so. I do 4 sets. 2 warmup sets and then do 2 heavier work sets. For each warmup set I do 24 lunges (12each leg). If I get to 24 reps for my heavier work set, I increase the weight the next time. Legs are strong so you might find your grip strength being the limiting factor once you start increasing the dumbell weights.
I don’t believe there is a single exercise that you can benefit from very much, you need a combination of aI’m a 4.5 player and I just turned 30. I want to maximize my level for the next couple of years and have started weight training to that end. What single exercise do you think has benefited your tennis the most?
Other important things would be enough abs and lower back workouts to prevent injury. I like push ups, straight leg crunches, planks etc.
Shoulder workouts help especially if you have a real serve. Again, also important injury preventers if that's a risk for you. Chest expander and 20 lbs weights.
been doing kettlebell for the last month or so. i am a big fan. scratches the itch of lifting and getting functional strength which is beneficial in life. i'm a big fan of mark wildman and his video tutorials.