Day 7 - Why Squatting is Important

Warm Up: Jump Rope 5 min


Strength: 5x5 Push Press


WOD:          4 Rounds for Time


                                          10 Pullups
                                          10 GHD Situps
                                           5 Squat Cleans @ 115/85 lbs


Tabata: Sumo Deadlift High Pull @ 75lbs


The Squat: Probably the single most important movement for overall physical development as a tennis player. Squatting is a genetically ingrained essential human movement (babies do it perfectly - watch one next time). People or coaches who tell you that squatting will hurt your knees do not know how to squat properly. Incorrectly performing the squat under heavy loads will injure your knees or your lower back, just like using incorrect biomechanics in your serve will destroy your shoulder.


Performed correctly the squat develops muscles in the entire body. Squatting will make your legs strong, but your core stronger. Squatting will improve every part of your tennis game. When squatting is prescribed in a workout you should attempt to squat more weight every time - even if it's only 5 more pounds. Just like tennis, the squat has several components and a lot of technique. Many books, articles, and videos have been made giving instruction on proper squat technique. I encourage you to research every movement (not just the squat) before performing them if they are unfamiliar.

Day 6

Warmup: Jump Rope 5 min


Strength: Overhead Squat 5x5


WOD:          AMRAP in 8 min of:


                                10 Burpees
                                 5  Deadlifts @ 225


Tabata: Pushups
                

Day 5 - Athleticism vs. Fitness

Rest Day


There is a difference between being an athlete and being fit. Being athletic means being able to hit, throw, or apply physical precision with accuracy and skill. Fitness is defined as work capacity over broad time and modal domains (ie: being able to move heavy stuff in any direction over both short and long distances). Tennis players are some of the best athletes in the world, but many lack fitness and their bodies suffer because of it.

If you are a talented tennis player wanting to reach the next level do not neglect your fitness and do not neglect the power of eating properly. "Paleo Diet" - if you haven't heard of it yet - google it. Many tennis players have a bad habit of "carbing up" before matches or long days of practice. If you spend 30 minutes learning about what the Paleo Diet is all about you'll start to understand exactly why the large bowls of pasta, or heaping mounds of rice are your worst enemy for long term health and on-court performance.

Day 4

Warmup: Jump Rope 5 min


WOD: AMRAP (As Many Rounds as Possible) in 15 minutes of - 
                                                            5 pullups
                                                            5 handstand pushups
                                                          20 Double Unders


Tabata: Back Squat @ 135lbs

Day 3

Warmup: 5 minutes of Jump Rope

Strength: Power Clean 5x3

WOD: 4 rounds - 400m Run, 25 Burpees

Tabata: Thruster @ 95/65 lbs

Day 2 - Watching the Final

Watching the final now since I was too lazy to get up extra early and see it live. I wonder how long I'll be sitting here since the second game of the match took 10 minutes by itself.

Warmup: Jump Rope 5min


Strength: Deadlift 3x5


WOD: AMRAP in 7min of 
                                       5 Push Press @ 115/85lbs
                                      10 Kettlebell Swings @ 24kg


Tabata: 100m sprints or 20sec Rows on Rowing machine


              Note: As your fitness level increases the margins between your first two and last two tabata intervals should shrink.