Working out for tennis in the gym..

[i.Radical]

OK. I have a gym that I have very easy access to now, so I want to make the most use of it and prepare for tennis in the spring (school). I'm just wondering, what exercises would be good for building muscles (focused for tennis) but all around too, I guess? Like, bicep curls, etc.

Also, does swimming help with tennis? I mean like, does it work the same muscles used in tennis? I know some workouts will conflict with flexibility in tennis, so I was wondering if swimming would help or not, since I have easy access to a pool as well, although not as often as the workout room.

Thanks in advance!

 

[jun]

I would say shoulder and core muscles and leg muscles are important.

I think people overlook core muscle strength (like back, chest, and abs). As your core muscles strength increases, you can swing rackets faster without losing your balance, you would be better balanced when moving as well.
I worked hard on this area over the summer, I think it has shown in my tennis.

I like squats as well, not against wall, or anything. Just have a bar with some weight over your shoulder, but DO IT CORRECTLY, otherwise you can injure yourself. This really forces you to balance yourself, and make your quad, glutes strong. There are bunch of other exercises such as forward, lateral, angled lunges etc etc...

Shoulders are pretty good muscles to work on as well.

I also like biking with some resistence.....
Make sure you stretch plenty so you stay flexible, you can build muscle and still be flexible.

 

[i.Radical]

Thanks for the tips. I read about some exercises in the USTA magazine but I don't remember the names. I try varied workouts, but I'm wondering if anyone can give a good general workout and tell me what machines I should use, as well as what I should do with free weights. As for my core muscles, are situps and pushups good for when I don't have access to the gym? Are there any variations that would work out my full abs more?

I guess I just need to be guided as to what I should be doing when I'm in the weight room...

Thanks

 

[Marius_Hancu]

Check my posting:
Great Fitness Sites
http://tt.tennis-warehouse.com/viewtopic.php?t=23127
in this forum
it might help.

I'd suggest you just go through old threads in this forum, they provide great advice.

 

[jun]

For the core, push ups are good..I would try bench press if you have access to it. Try to keep the bar level whole time.

When I was going hardcore on doing bench press, I started with 20 on each side, do 10~15. Then 25 on each side do 10~15, Then 35 on each side do 10~12. Then do 25 on each side do 10~12.
Initially I could only do 2~3 sets of 10~12 rep of 20 and 25 on each side. Then i became a little stronger and was able to do more.

For sit ups, you can try to do sit ups on one of those medicine balls, any there are bunch different ways you can do them.
I did so called 8 min ab work out or something that my friend did told me. I would do 30 reps of 4~5 different sit ups. So I would end up doing 120~150 sit ups continuously. Initially I could do 20~25 of each sit ups. Then I could do 30, then 35 reps of each sit up. You will have to look up online to see what kinda ab exercises are there.

I would also do lower back exercise. Gym usually have machine that you can do this on I would do 20 reps, 2~3 sets.

I would do, squats with bar on my shoulder. I could do 2 sets of 15~20 with 35 on each side. Then a set of 10 rep. I was always worried that it would screw up my back. I would also do lateral and diagonal lunges with bar on my shoulder (maybe 10~20 each side, or no weight).

Then I would do shoulder exercise ( I don't know the names). one set with 7.5 lb (if they don't have 7.5lbs, just grab 5lb and 2.5lb). 10~13 of each exercise. Then 10lb

These are generally what I would do. Of course I would start every session with running or biking, and jump roping. Cardio was about 20~30 minutes. And I would try to not to overwork...For example, if I do squats then i wouldn't do lunges etc. If I did a lot of running/ sprinting, then i wouldn't do squats, etc.

This is what I did....Go online, and see what kinda exercises you can do, take it to the gym and try to follow that...Don't start with heavy weights. See how much weight you can handle (if you can do 15 reps, that's good). I would try to increase weight by small increment every week or two weeks.

 

[Marius_Hancu]

For example, if I do squats then i wouldn't do lunges etc. If I did a lot of running/ sprinting, then i wouldn't do squats, etc.

Don't start with heavy weights. See how much weight you can handle (if you can do 15 reps, that's good). .

good advice.

to the original poster:

not more than 6 different exercises for legs in one day, at least 2 days before a match. I like very much the squats, the clean and the deadlifts, but esp the clean for its contribution to explosiveness.

same for upper body (in another day), but here you can be closer to the match. you can have 2 upper body sessions a week, but difficult to have 2 leg sessions a week, as you need time to recover.

12-15 reps is safe indeed.

check my prev posting too, the OUTSIDE series.

do LOTS of stretching at the end.