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azza 02-09-2013 05:41 AM

Good gym program for tennis?
 
So today i joined the gym because im going to start playing local club comps and need to get stronger and fitter although my fitness is always good it can always be better, and i told the personal trainer and obviously he isnt trained in tennis fitness so he gave me his run down of what he thinks will help.

So he advised me for the first month. Do body pump and spin classes and also not sure if you guys have heard of this gym equipment its called the assisted pull up machine, so basically its a machine that you do chin ups and pull ups which helps i think the Upper back, shoulders,biceps,triceps.

I also asked if there was anything he recommended for the legs he said nothing at the moment but i said id feel more comfortable if i did so i suggested the leg press and he said thats fine.

So basically my program would be for the first month assisted pull ups and chin ups,bodypump,spin and leg press.

he said after the first month we will then work on Individual muscle groups.

Does anyone thinl this is fine and good start?

TennisIndonesia 02-09-2013 06:35 AM

Re: Good gym program for tennis?
 
I don't want to attack the personal trainer, but if he is not telling you to work on your lower body in a movement-based sport that is pretty appalling.

Find someone who can show you good squatting technique- get on a squat rack and you'll notice the difference!

Super Djoker 02-10-2013 12:39 AM

Re: Good gym program for tennis?
 
Quote:

Originally Posted by azza (Post 13399010)
So today i joined the gym because im going to start playing local club comps and need to get stronger and fitter although my fitness is always good it can always be better, and i told the personal trainer and obviously he isnt trained in tennis fitness so he gave me his run down of what he thinks will help.

So he advised me for the first month. Do body pump and spin classes and also not sure if you guys have heard of this gym equipment its called the assisted pull up machine, so basically its a machine that you do chin ups and pull ups which helps i think the Upper back, shoulders,biceps,triceps.

I also asked if there was anything he recommended for the legs he said nothing at the moment but i said id feel more comfortable if i did so i suggested the leg press and he said thats fine.

So basically my program would be for the first month assisted pull ups and chin ups,bodypump,spin and leg press.

he said after the first month we will then work on Individual muscle groups.

Does anyone thinl this is fine and good start?

Your legs are vital , if your legs start to go your fucked ! Ask him about Squats, Lunges and twisting crunches and if they will be introduced , if he says never never get another trainer !

Super Djoker 02-10-2013 12:44 AM

Re: Good gym program for tennis?
 
Quote:

Originally Posted by azza (Post 13399010)
So today i joined the gym because im going to start playing local club comps and need to get stronger and fitter although my fitness is always good it can always be better, and i told the personal trainer and obviously he isnt trained in tennis fitness so he gave me his run down of what he thinks will help.

So he advised me for the first month. Do body pump and spin classes and also not sure if you guys have heard of this gym equipment its called the assisted pull up machine, so basically its a machine that you do chin ups and pull ups which helps i think the Upper back, shoulders,biceps,triceps.

I also asked if there was anything he recommended for the legs he said nothing at the moment but i said id feel more comfortable if i did so i suggested the leg press and he said thats fine.

So basically my program would be for the first month assisted pull ups and chin ups,bodypump,spin and leg press.

he said after the first month we will then work on Individual muscle groups.

Does anyone thinl this is fine and good start?

Doesn't sound too bad to me Althought I have only been playing just under 2 years . Nothing for the legs yet ? That ,s crazy you need to gradually build up your strength

lizzard11120 02-10-2013 10:31 AM

Re: Good gym program for tennis?
 
If you want I can PM you mine. Im just starting to play again and set up one a few weeks ago.

It is very difficult to give you any kind of definitive routine as we don't know your fitness level, but i can give you a starting level. Increase it as required but only when you reach certain levels that can be outlined.

Alot of personal trainers when setting up routines will only give you weights and core routines, but will not include cardio and resistance.

Send me a PM if you would like some more info on mine and ill type it up.

Cheers & Good luck

azza 02-11-2013 11:40 AM

Re: Good gym program for tennis?
 
yeah man that was would be good if you could? cheers

cmarshall7 02-23-2013 06:31 AM

Re: Good gym program for tennis?
 
It hasn't been mentioned here yet, but if you're playing competitive tennis then your fitness/strength training needs to line up in terms of the time of the season you're in. All strength training for tennis should move from muscular endurance to strength/hypertrophy training to power training/plyometrics (nearer to competition). Assuming you've covered muscular endurance as a general player you can move into strength training 8-12 reps (3-5 sets) and then work towards power/plyometrics (2-6 reps) nearer towards competition for your explosive court speed and shots.

This is obviously just a quick outline, have a look at some strength based training that moves into power training/plyometrics and you'll do well. Make sure you focus towards compound exercises (multiple body parts) rather than isolating one body part, since tennis requires full body movements. Also work your core extensively, it's so important to be rock solid as a player.

Super Djoker 02-24-2013 02:28 PM

Re: Good gym program for tennis?
 
I ,ve just joined a gym / Tennis club . I am sure too much weight training can damage mobility on court ?

HKz 02-27-2013 05:42 AM

Re: Good gym program for tennis?
 
Um, when I used to train for tennis, the majority of my training was cardio stuff. Biking, running, swimming are all very good for tennis. One specific exercise while running is to do a lot of quick bursts of sprinting followed by periods of normal running since it mimics the quick bursts you need on the court while allowing you to build endurance and develop stamina.

As far as weights are concerned, I wouldn't use any for your legs, I think it is unnecessary as you can do much more beneficial things with your time instead of doing leg presses or whatever (your legs will be fit and fine if you have a good cardio regimen). Doing various wrist, forearm, bicep, tripcep and shoulder weight lifting drills would be much more beneficial. Also, you should really vary what you work on and not focus on anything as you will want to stay lean instead of bulking up obviously.

Also, finding workouts that strengthen your core is heavily important as well. The one drill I used to do is take a medicine ball and swing your upper body side to side if you don't have a partner, or tossing it to a partner switching off each side if you do have someone to train with. That is a very good drill overall is it helps building essential muscle groups for hitting a tennis ball.

Super Djoker 02-27-2013 10:54 PM

Re: Good gym program for tennis?
 
I did some " Core Work" today and I Couldn't believe how much it improved me . I know that sounds daft that I felt better inside a day , but it really worked .

cmarshall7 03-03-2013 11:35 PM

Re: Good gym program for tennis?
 
Quote:

Originally Posted by Super Djoker (Post 13749793)
I did some " Core Work" today and I Couldn't believe how much it improved me . I know that sounds daft that I felt better inside a day , but it really worked .


Well your body has probably just started to engage the muscles in your core a little better, and that's why you feel better. In terms of strength though there wouldn't be a difference after a day.

Popo21 03-06-2013 03:41 PM

Re: Good gym program for tennis?
 
As somebody who is into tennis and personal training, I'd suggest that the majority of your training is focused on your legs and core. For the most part, you don't need heavy weights, but focus more on things like plyometric jumps, lunges, medicinal ball tossing, pushups, etc.

It does make sense to do maybe 20% of your workout as some strentgh training. So basically, for every 4 workouts you do working on speed/agility style, you should hit the weights to build some additional power. Squats, cable machine pulldowns, olympic presses, pull-ups, basically anything that will help you build more overall body power without bulking up much is key.

Just don't do things like standard arm curls, bench press, leg press, etc because they don't offer any real benefit for tennis.

Johnny Groove 03-10-2013 09:07 PM

Re: Good gym program for tennis?
 
I have to disagree with many people here, respectfully of course.

In tennis, every single muscle in your body in utilized, or ought to be utilized, into every single shot. Ergo, one must work every muscle in your body. My 6 day schedule (make sure you get 1 day of rest) goes like this:

First, you must play, and your diet must be good. I go:

Upon waking, a protein shake, as well as a multi-vitamin. I use Equate, Men's One Daily. Then, carbs. I have myself a cup of pasta along with some fruits like strawberries or blueberries and some carrots and celery. 2 hours after eating, hit the courts. Stretch, stretch, stretch. Full body stretch, stretch every single muscle. Work on your game for 2-3 hours.

Then, after playing, stretch again. Then, go home, eat some more carbs. I eat cereal and a bagel. One hour after that, hit the gym. I have a 3 day rotation in the gym.

Days 1 and 4: Shoulder

I have a shoulder injury, and I use a resistance band.

1. Scapula Retraction Pulldown, 2 sets of 30
2. Scapula Retraction Midpull, 2 sets of 30
3. Scapula Retraction Up, 2 sets of 30
4. Left Up External Pull, 2 sets of 30
5. Right Up External Pull, 2 sets of 30
6. Left Internal Pulldown, 2 sets of 30
7. Right Internal Pulldown, 2 sets of 30
8. Left External Pullout, 2 sets of 30
9. Right External Pullout, 2 sets of 30
10. Table Pushups, 2 sets of 30
11. Wall Pushups, 2 sets of 30
12. Scapula Retraction while on belly, 2 sets of 30
13. Wall Subscap Press Right, 20 reps of 10 seconds
14. Wall Subscap Press Left, 20 reps of 10 seconds

Now, on Days 2 and 5, I do Lower Body:

1. Deadlifts, 3 sets of 8-12
2. Squats, 3 sets of 8-12
3. Calf Down, 3 sets of 8-12
4. Calf Up, 3 sets of 8-12
5. Reverse Calf Up, 3 sets of 8-12
6. Incline Situps (while holding 15 pounds), 3 sets of 8-12
7. Hamstring Machine, 3 sets of 8-12
8. Hanging Leg Raise with 8 pound weight between feet, 3 sets of 8-12
9. Hip in machine, 3 sets of 8-12
10. Hip out machine, 3 sets of 8-12
11. Left side bend, 3 sets of 8-12
12. Right side bend, 3 sets of 8-12

On days 3 and 6, I do upper body:

1. Left wrist twist, 3 sets of 8-12
2. Right wrist twist, 3 sets of 8-12
3. Right wrist curl up, 3 sets of 8-12
4. Left wrist curl up, 3 sets of 8-12
5. Left wrist curl down, 3 sets of 8-12
6. Right wrist curl down, 3 sets of 8-12
7. Bench Press, 3 sets of 8-12
8. Decline pushup, 3 sets of 8-12
9. Lat Machine, 3 sets of 8-12
10. Triceps Pushdown, 3 sets of 8-12
11. Right bicep curl, 3 sets of 8-12
12. Left bicep curl, 3 sets of 8-12

Then, after the gym, head home and drink a double protein shake as well as 3 eggs as well as some carbs, like cereal. Then, for the rest of the night, eat 3 packets of tuna, fruits and veggies, and a final casein protein shake before bed.

Yes, it is a lot of work, but if you wish to be great, much work must be done.

VamosRafaNadal 03-11-2013 10:09 PM

Re: Good gym program for tennis?
 
Nice post Johnny Groove :D It will help some MTF users a lot :)

TennisIndonesia 03-12-2013 06:23 PM

Re: Good gym program for tennis?
 
Someone here said that doing weights for legs isn't important... it hurt my head. Nice post Johnny Groove - I read at first as if that was all in one day but effective rotation there and excellent eating and stretching habits!


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