Tennis Workout Plan: Fitness Training for Strength, Get Your Free Fitness Training App

Strength Tennis Gym Workout

  • beginner level

Looking for a tennis workout plan? Find the fitness training for strength here - get your free fitness training app. Now that you have improved flexibility and stability through Phase I of the tennis conditioning workout (very important prerequisite), 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. Tennis necessitates a wide range of abilities, including anaerobic bursts followed by aerobic recovery between points. And concentrating on one aspect of your game, such as strength, endurance, or agility training, is insufficient. A solid tennis workout plan will not only improve your fitness and fundamentals, but it will also help you avoid injury. Even if you understand the importance of training, you may struggle to find a tennis workout plan that fits your current goals, skills, and fitness level. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

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

Resistance Band Woodchop Rotational Pivot
Sets: 3 Reps: 8

Dumbbell Stability Ball Chest Press Using Single Arm
Sets: 4 Reps: 10

Standing Alternating Shoulder Press With Dumbbells
Sets: 3 Reps: 10

Multiplanar Lunge With Dumbbell
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

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

Resistance Band Woodchop Rotational Pivot
Sets: 3 Reps: 8

Dumbbell Stability Ball Chest Press Using Single Arm
Sets: 4 Reps: 10

Standing Alternating Shoulder Press With Dumbbells
Sets: 3 Reps: 10

Multiplanar Lunge With Dumbbell
Sets: 3 Reps: 10

Day 4

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

Dumbbell Stability Ball Chest Press Using Single Arm
Sets: 4 Reps: 10

Day 5

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

Resistance Band Woodchop Rotational Pivot
Sets: 3 Reps: 8

Standing Alternating Shoulder Press With Dumbbells
Sets: 3 Reps: 10

Multiplanar Lunge With Dumbbell
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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