6

What would be some good additional exercises to do at the gym for 2 days a week with 7 days of tennis?

Objective - Improve strength, mobility and endurance. (Not particularly in this order)

I am pretty familiar with StrongLifts 5*5, which I have been following before this, but am afraid it has to stop now (don't have enough time).

My routine, which I am aiming to follow is, 7 days tennis, Saturday Sunday gym, mainly compound movements like, squats (with lesser weight), overhead press, deadlift, bench press, pull ups, seated row/weight pull ups(that machine which has a rod).

Please help me refine this plan.

About me: 7-8 hours of sitting job, weight 60 Kgs, height 180 cm, 23 years old.

Thanks a lot! :)

  • Before anyone can accurately make any recommendations, it would be helpful to know what kind of tennis specific training you're doing (ie: sprinting drills, etc). You'll probably want to end up aligning lifting days with similar tennis training days. – Alex L Jan 24 '16 at 0:55
  • @AlexL The tennis routine typically includes, light warmup running, some skipping on the rope, followed by rallies and a set. For me, its fair amount of cardio, even here I am looking forward to increase my stamina. I am trying my best to incorporate a good diet. – user1502178 Jan 24 '16 at 5:22
2

This link has a routine for tennis (3 or 4 days, which you can adapt to your needs):

http://www.bodybuilding.com/fun/weik55.htm

And here you can find a great exercise database with video demonstration:

http://www.bodybuilding.com/exercises/

And this USTA link has some good warm-up, drills and strength training, although they use bands instead of dumbbells or barbells.

https://www.usta.com/Improve-Your-Game/Sport-Science/249182_Strength_Training_and_Conditioning_for_Tennis/

There is also a free app called bodyspace that you can use to track your workouts, and there are some tennis workouts in there.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service, privacy policy and cookie policy

Not the answer you're looking for? Browse other questions tagged or ask your own question.