Hello tennis world! I'm going to do my best to stay motivated and post a workout of the day (WOD) every day. So without further delay here is your first TennisWOD...
Warmup: Jump Rope 5 minutes - work on jump rope proficiency. Can you alternate feet, do jumping jacks, cross country ski, perform double unders (having the rope pass twice underneath before landing again)?
Strength: Back Squat 3x5 (Three sets of Five reps each) - Work up to a weight that's challenging and then keep that weight for all three sets.
WOD: Tabata Power Cleans (95/65) and Pushups - Men do 95lbs Women do 65lbs
Tabata - 20 seconds work, 10 seconds rest - rinse and repeat for 8 rounds each. Alternate the exercises so do power cleans, then rest, then pushups, rest, etc. 16 total rounds or 8 minutes.
Don't forget to watch the Australian Open Final. I hope Murray wins it in 5.
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!
3 comments:
When do the workouts start?
Back squat - 130 140 140
WOD - Scaled Power cleans to 50 lbs. Lost count of pushups
That's good work! Feel free to email if you have any further questions or comments about the program.
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