8-Week Workout Program
It takes a lot of hard work and determination. The training can get intense and if done incorrectly, could ruin one’s chances of ever making a career out of the sport. This article will give some insight on everything one needs to know about training for tennis and some extra information on what muscle groups are involved in certain movements.
As for physiological aspects and for a successful match, a tennis player needs a combination of strength, power and muscular endurance. Muscle hypertrophy is not needed as much as the other aspects because the technique is a key in the game of tennis, not just power.
|
Day |
Exercise |
Sets, Reps |
|
Monday |
Leg Press |
3 sets, 10-15 reps |
|
Lower Body |
Leg Extensions |
3 sets, 10-15 reps |
|
Lying Leg Curls |
3 sets, 10-15 reps |
|
|
Standing Calf Raise |
3 sets, 10-15 reps |
|
|
Wednesday |
Crunches |
3 sets, 20 reps |
|
Core and Rotator Cuff |
Russian Twist |
3 sets, 20 reps |
|
Hyperextensions (Back Extensions) |
3 sets, 10-15 reps |
|
|
External Rotation |
3 sets, 10-15 reps |
|
|
Jogging-Treadmill |
1 set, 30 mins. |
|
|
Friday |
Barbell Bench Press – Medium Grip |
3 sets, 10-15 reps |
|
Upper Body |
Wide-Grip Lat Pulldown |
3 sets, 10-15 reps |
|
Seated Cable Rows |
3 sets, 10-15 reps |
|
|
Barbell Curl |
3 sets, 10-15 reps |
|
|
Triceps Pushdown |
3 sets, 10-15 reps |
|
|
Dumbbell Shrug |
3 sets, 10-15 reps |
3 Day Split (Week 1-4)
Use light weights at 40% of 1RM (repetitive max.)
Rest for less than 30 seconds between sets
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