Rest Day
This may sound repetitive, but instead of doing absolutely nothing on your rest days, you should at least take the time to stretch out really well. Dig into your problem areas. Tight hamstrings? Sore IT band? Burnt out shoulder? Use your rest days to address your issues so they don't turn into bigger problems.
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 26, 2011
Friday, February 25, 2011
Heavy Workouts Build Mental Toughness
Warmup: 5 min Jump Rope
Strength: 5x3 Power Snatch
WOD: 4 Rounds for Time of:
2 Deadlift at @ 275/225 lbs
4 Strict Pullups
6 Kettlebell Swing 36/24 kg
8 Handstand Pushups
Tabata: Air Squat
This should be a challenging workout. If it's not, well congratulations because you're probably a fit tennis player! Heavy workouts (done safely) will train you to push aside physical discomfort, focus on the task at hand, and perform the necessary movement with full range of motion. I'll write more on this tomorrow, but it is highly discouraged to "cherry pick" workouts. In other words, try your best to complete each workout in order because that is the way they are specifically programmed. If you intentionally skip some workouts, you'll be missing out on specific goals planned for during that week.
Strength: 5x3 Power Snatch
WOD: 4 Rounds for Time of:
2 Deadlift at @ 275/225 lbs
4 Strict Pullups
6 Kettlebell Swing 36/24 kg
8 Handstand Pushups
Tabata: Air Squat
This should be a challenging workout. If it's not, well congratulations because you're probably a fit tennis player! Heavy workouts (done safely) will train you to push aside physical discomfort, focus on the task at hand, and perform the necessary movement with full range of motion. I'll write more on this tomorrow, but it is highly discouraged to "cherry pick" workouts. In other words, try your best to complete each workout in order because that is the way they are specifically programmed. If you intentionally skip some workouts, you'll be missing out on specific goals planned for during that week.
Thursday, February 24, 2011
It's Worth Investing in Shoes
Warmup: 5 min Jump Rope
Strength: Power Clean 5x3
WOD: 3 Rounds for Time of:
30 Wall Ball @ 20/14 lbs
20 Box Jump @ 24"
10 Ring Dips
Tabata: Burpees
As tennis players we understand the importance of shoes. It's not even safe to play competitive tennis in non-tennis shoes because they do not provide enough lateral stability. Training in the gym is no different. If you're serious about your fitness training then invest in your shoes. Most workouts you could do in your tennis shoes, however when lifting heavy weights during things like deadlifts, back squats, cleans, etc you will want an actual weightlifting shoe. Weightlifting shoes have a non-compressible sole creating stability so that all of your power is transferred into the ground allowing you to lift more weight safer.
Strength: Power Clean 5x3
WOD: 3 Rounds for Time of:
30 Wall Ball @ 20/14 lbs
20 Box Jump @ 24"
10 Ring Dips
Tabata: Burpees
As tennis players we understand the importance of shoes. It's not even safe to play competitive tennis in non-tennis shoes because they do not provide enough lateral stability. Training in the gym is no different. If you're serious about your fitness training then invest in your shoes. Most workouts you could do in your tennis shoes, however when lifting heavy weights during things like deadlifts, back squats, cleans, etc you will want an actual weightlifting shoe. Weightlifting shoes have a non-compressible sole creating stability so that all of your power is transferred into the ground allowing you to lift more weight safer.
Wednesday, February 23, 2011
Power Snatch - Power Tennis
Warmup: Jump Rope 5 minutes
Strength - Power Snatch 5x3
WOD: 50-40-30-20-10 Reps of:
Double Unders
Air Squats
Tabata: Pullups
The power snatch is another great total body exercise. For tennis players the snatch will work on explosive strength, shoulder strength/stability, a mid-line stabilization (ie: core strength).
Strength - Power Snatch 5x3
WOD: 50-40-30-20-10 Reps of:
Double Unders
Air Squats
Tabata: Pullups
The power snatch is another great total body exercise. For tennis players the snatch will work on explosive strength, shoulder strength/stability, a mid-line stabilization (ie: core strength).
Tuesday, February 22, 2011
Monday, February 21, 2011
Overhead Squats - A Full Body Test
Warmup: Jump Rope 5 min (Do you have double unders yet?)
Strength: Hang Power Clean 5x3
WOD: 4 Rounds for Time of:
6 Reps of Overhead Squat @ yesterday's Snatch Balance PR
9 Ring Dip
12 Box Jump @ 24"
Tabata: Pushups
The Overhead Squat is a great test of total body fitness. It is also the true litmus test of your squat technique. If anything is incorrect in your squat technique you will fail on your overhead squats. So keep your knees out, your butt back, and your shoulders engaged and have fun!
Strength: Hang Power Clean 5x3
WOD: 4 Rounds for Time of:
6 Reps of Overhead Squat @ yesterday's Snatch Balance PR
9 Ring Dip
12 Box Jump @ 24"
Tabata: Pushups
The Overhead Squat is a great test of total body fitness. It is also the true litmus test of your squat technique. If anything is incorrect in your squat technique you will fail on your overhead squats. So keep your knees out, your butt back, and your shoulders engaged and have fun!
Sunday, February 20, 2011
Warmup: 5 min Jump Rope
Strength: Snatch Balance 5x3 (If you don't know what this is 'youtube' it)
WOD: AMRAP in 10min of:
10 Hang Power Clean @ 95/65 lbs
10 Push Press @ 95/65 lbs
10 Back Squat @ 95/65 lbs
This WOD is done the fastest if you are able to not drop the bar once it's picked up. Go straight from the cleans to the press to the back squats, rinse and repeat.
Tabata: Wall Ball
This week's strength work is being devoted to Olympic lift progressions. The Olympic lifts are more beneficial than almost any other lift for your tennis development because they increase your fitness in so many different areas. The most important thing they development is explosiveness. The Olympic lifts are supposed to be (controlled) violence, there is no other way to successfully perform them. Likewise, your serve will not be effective unless it is a controlled violent action repeated almost identically every single time. If you don't focus each time you lift you increase your chance to get injured, much less miss the lift. Training to concentrate before each lift should translate easily to focusing before each serve. You may not get injured if you hit a lazy serve, but you probably won't win your match either.
Strength: Snatch Balance 5x3 (If you don't know what this is 'youtube' it)
WOD: AMRAP in 10min of:
10 Hang Power Clean @ 95/65 lbs
10 Push Press @ 95/65 lbs
10 Back Squat @ 95/65 lbs
This WOD is done the fastest if you are able to not drop the bar once it's picked up. Go straight from the cleans to the press to the back squats, rinse and repeat.
Tabata: Wall Ball
This week's strength work is being devoted to Olympic lift progressions. The Olympic lifts are more beneficial than almost any other lift for your tennis development because they increase your fitness in so many different areas. The most important thing they development is explosiveness. The Olympic lifts are supposed to be (controlled) violence, there is no other way to successfully perform them. Likewise, your serve will not be effective unless it is a controlled violent action repeated almost identically every single time. If you don't focus each time you lift you increase your chance to get injured, much less miss the lift. Training to concentrate before each lift should translate easily to focusing before each serve. You may not get injured if you hit a lazy serve, but you probably won't win your match either.
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