Warmup: 5 min Jump Rope
Strength: 5x5 Snatch Balance
WOD: AMRAP in 8 minutes of:
5 Pullups
10 Push Press @ 75lbs
Tabata: Deadlift @ 135/95lbs
Having an off day? Don't feel good? Train through it anyway. Rarely will you feel 100% on match day. Something will always be off. You may not feel 100% physically, or you may be thinking about an upcoming exam, or you may not have gotten enough sleep. Whatever it is, try and forget about it and enjoy being in the moment. You're playing tennis, or pushing through your TennisWOD and you'll deal with whatever your problem is afterwards, but you're damn well going to enjoy what you're doing right now :)
Better. Tennis. Faster. --- TennisWOD provides daily workouts designed specifically for tennis players. Workouts that will make you stronger, more explosive, and less prone to injury. If you want to take your game to the next level, trade some court time for some gym time and do TennisWOD!
Saturday, February 12, 2011
Friday, February 11, 2011
Day 14
Warmup: 5 min Jump Rope
Strength: 5x3 Hang Power Clean
WOD: 21-15-9 Reps of:
Kettlebell Swing @ 24kg
Push Jerk @ 95/65lbs
Tabata: Air Squats
Strength: 5x3 Hang Power Clean
WOD: 21-15-9 Reps of:
Kettlebell Swing @ 24kg
Push Jerk @ 95/65lbs
Tabata: Air Squats
Thursday, February 10, 2011
Rest... Don't forget to Rest!
Rest Day
Do you ever take a break? Are you the kind of tennis player that is on court 6 or 7 days out of the week? You might be surprised at how much better you would play if you forced yourself to take at least two days off every week. Your body needs rest. Playing tennis and working out in the gym are things you have to do if you want to improve, but the body rebuilds itself on rest days. If you never take a rest day you are not giving your body the opportunity to completely heal.
Look forward to your rest days. If you really can't bear not practicing watch film, read up on tennis strategy in a book or on the web, or catch up with tennis news. To completely maximize your rest day try and get at least 8 hours of sleep the night before (which you should be striving to do every day anyways) and try to go to bed early the day of. You'll feel like a million dollars when you wake up and be able to put forth 110% effort.
Do you ever take a break? Are you the kind of tennis player that is on court 6 or 7 days out of the week? You might be surprised at how much better you would play if you forced yourself to take at least two days off every week. Your body needs rest. Playing tennis and working out in the gym are things you have to do if you want to improve, but the body rebuilds itself on rest days. If you never take a rest day you are not giving your body the opportunity to completely heal.
Look forward to your rest days. If you really can't bear not practicing watch film, read up on tennis strategy in a book or on the web, or catch up with tennis news. To completely maximize your rest day try and get at least 8 hours of sleep the night before (which you should be striving to do every day anyways) and try to go to bed early the day of. You'll feel like a million dollars when you wake up and be able to put forth 110% effort.
Wednesday, February 9, 2011
Consistency - It's Important
Warmup: 5min Jump Rope
Strength: 5x5 Back Squat
WOD: AMRAP in 8 minutes of:
5 Ring Dips
10 Sumo Deadlift High Pull @ 115lbs
Tabata: Knees to Elbow
Consistency wins tennis matches, it also makes you fitter. See 90% of the battle is just showing up and getting the work done. Think about it, how long have you been playing tennis? Two years, four years, ten years? That's a lot of time, and you're probably pretty good. Now imagine spending the same amount of time dedicated to a specifically geared fitness program like TennisWOD. Find the right balance of work in the gym and time on court and you won't be disappointed with the results. But you have to be consistent.
Strength: 5x5 Back Squat
WOD: AMRAP in 8 minutes of:
5 Ring Dips
10 Sumo Deadlift High Pull @ 115lbs
Tabata: Knees to Elbow
Consistency wins tennis matches, it also makes you fitter. See 90% of the battle is just showing up and getting the work done. Think about it, how long have you been playing tennis? Two years, four years, ten years? That's a lot of time, and you're probably pretty good. Now imagine spending the same amount of time dedicated to a specifically geared fitness program like TennisWOD. Find the right balance of work in the gym and time on court and you won't be disappointed with the results. But you have to be consistent.
Tuesday, February 8, 2011
Monday, February 7, 2011
Learn to Love Cleaning
Warmup: 5 min Jump Rope
Strength: Full Squat Clean 5x3
WOD: 6 Rounds for time of...
6 Hang Power Clean @ 80% of your last Full Squat Clean set
6 Jerks @ Same weight
Tabata: Box Jumps (24in)
If the squat is the most important lift for overall athletic development the Clean is right behind. For a tennis player, the kind of work and physical adaptation the clean provides is rivaled only by its sister lift - the snatch. Cleaning a barbell is an explosive total body movement that requires power, balance, coordination, and strength (sound like qualities you want to have on court?) So youtube some videos of weightlifters at the Olympics and think about the explosiveness, grip strength, and jumping ability you'll be improving when you do it yourself!
Strength: Full Squat Clean 5x3
WOD: 6 Rounds for time of...
6 Hang Power Clean @ 80% of your last Full Squat Clean set
6 Jerks @ Same weight
Tabata: Box Jumps (24in)
If the squat is the most important lift for overall athletic development the Clean is right behind. For a tennis player, the kind of work and physical adaptation the clean provides is rivaled only by its sister lift - the snatch. Cleaning a barbell is an explosive total body movement that requires power, balance, coordination, and strength (sound like qualities you want to have on court?) So youtube some videos of weightlifters at the Olympics and think about the explosiveness, grip strength, and jumping ability you'll be improving when you do it yourself!
Sunday, February 6, 2011
The Importance of Nutrition
Rest Day
Do you know everything about the food you eat? Do you know how much food you're consuming and in what macro-nutrient ratios? Do you know what a macro-nutrient is? Take this rest day to learn a little more about what you're putting in your body to fuel your workouts and your tennis matches. I have personally experienced the benefits of implementing many of the concepts found in the paleo diet. You might be amazed at how much better you feel and perform after removing all grains (wheat, cereal, rice, flour, pasta, bread, etc) from your diet. I'll let you do the research yourself to find out why.
Do you know everything about the food you eat? Do you know how much food you're consuming and in what macro-nutrient ratios? Do you know what a macro-nutrient is? Take this rest day to learn a little more about what you're putting in your body to fuel your workouts and your tennis matches. I have personally experienced the benefits of implementing many of the concepts found in the paleo diet. You might be amazed at how much better you feel and perform after removing all grains (wheat, cereal, rice, flour, pasta, bread, etc) from your diet. I'll let you do the research yourself to find out why.
Training your Hips
Warm Up: 5min Jump Rope
WOD: 50 Pullups
50 Power Cleans @ 95/65
50 Overhead Squats @ 95/65
50 Pushups
Tabata: Jump Rope Double Unders
Every TennisWOD attempts to train the explosiveness of your hips. This is one way TennisWOD may be different from any other conditioning work you have done in the past. Slow isolated movements on machines in the gym will not make you better on court and may cause injury. Your body is designed to move as a whole. Having hips that can continue to produce powerful shots over the course of a 3 hour match will make you a formidable opponent.
WOD: 50 Pullups
50 Power Cleans @ 95/65
50 Overhead Squats @ 95/65
50 Pushups
Tabata: Jump Rope Double Unders
Every TennisWOD attempts to train the explosiveness of your hips. This is one way TennisWOD may be different from any other conditioning work you have done in the past. Slow isolated movements on machines in the gym will not make you better on court and may cause injury. Your body is designed to move as a whole. Having hips that can continue to produce powerful shots over the course of a 3 hour match will make you a formidable opponent.
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