Workout

8-Week Workout Program


Coach is giving training to tennis player

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