Tennis Workout Plan

Strength Tennis Gym Workout

  • beginner level

Now that you have improved flexibility and stability through Phase I of the tennis conditioning program (very important pre-requisite), it is time to work on strength adaptations. Phase two of tennis conditioning will focus on strength development. Strength is important for injury prevention, and it also will assist in finishing the game without fatigue. As tennis players fatigue, their motor coordination deteriorates, which in turn makes them change their technique. Another important reason for strength development is the fact that strength training sets the platform for power training, which will be the focus of phase III of tennis conditioning. The following exercises are to be performed in vertically loaded fashion with 90 seconds of rest at the end of each circuit.

Day 1

This daily workout contains 4 activities, you'll be doing the following activities:

Standing alternating shoulder press with dumbbells
Sets: 3 Reps: 10

Dumbbell stability ball chest press using single arm
Sets: 4 Reps: 10

Resistance band woodchop rotational pivot
Sets: 3 Reps: 8

Multiplanar lunge with dumbbell
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 4 activities, you'll be doing the following activities:

Standing alternating shoulder press with dumbbells
Sets: 3 Reps: 10

Dumbbell stability ball chest press using single arm
Sets: 4 Reps: 10

Resistance band woodchop rotational pivot
Sets: 3 Reps: 8

Multiplanar lunge with dumbbell
Sets: 3 Reps: 10

Day 4

This daily workout contains 1 activities, you'll be doing the following activities:

Dumbbell stability ball chest press using single arm
Sets: 4 Reps: 10

Day 5

This daily workout contains 3 activities, you'll be doing the following activities:

Standing alternating shoulder press with dumbbells
Sets: 3 Reps: 10

Resistance band woodchop rotational pivot
Sets: 3 Reps: 8

Multiplanar lunge with dumbbell
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

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