Warmup: 5 min jump rope
Strength: Deadlift 5x3
WOD: AMRAP in 8 minutes of:
1 Muscle Up
2 Power Clean @ 155/135lbs
3 Handstand Pushups
4 Strict Pullups
Tabata: Double Unders
Tomorrow: Rest Day
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!
Friday, March 25, 2011
Thursday, March 24, 2011
Wednesday, March 23, 2011
Predictions for the Sony Ericsson Open in Miami
Warmup: 5min Jump Rope
Strength: Front Squat 5x5
WOD: 5 Rounds for Time of:
4 Clean & Jerks (w/ Full Squat) @ 135/105 lbs
12 Box Jumps @ 24/20"
Tabata: Handstand Pushups
Djokovic has really come out of the gates this year. But did you notice the tape on his knee during the final? If his lower body were stronger and his glutes, hamstrings, and quads were more developed he might not have the possible knee issue. We'll see how long his body will hold up, he may have a great 2011, but hit a wall early in 2012. Are your knees bothering you? Make sure you are going through a full range of motion on your squats in order to activate both sides of your leg.
Strength: Front Squat 5x5
WOD: 5 Rounds for Time of:
4 Clean & Jerks (w/ Full Squat) @ 135/105 lbs
12 Box Jumps @ 24/20"
Tabata: Handstand Pushups
Djokovic has really come out of the gates this year. But did you notice the tape on his knee during the final? If his lower body were stronger and his glutes, hamstrings, and quads were more developed he might not have the possible knee issue. We'll see how long his body will hold up, he may have a great 2011, but hit a wall early in 2012. Are your knees bothering you? Make sure you are going through a full range of motion on your squats in order to activate both sides of your leg.
Tuesday, March 22, 2011
Monday, March 21, 2011
Sunday, March 20, 2011
Clarifying Yesterday
Warmup: 5 min Jump Rope
Strength: Power Clean 5x3
WOD: AMRAP in 7 minutes of:
3 Power Snatch @ 95/75 lbs
5 Sumo Deadlift High Pull @ 95/75 lbs
7 Deadlift @ 95/75 lbs
Tabata: Pushup
I didn't mean for yesterday's post to come off as arrogant as it may have sounded. However, the only reasonably functional exercise mentioned in the article were 'squats while holding dumbells at your side'. The others included things like lying on a big ab ball and pulling a dumbell over your head to your chest, holding a dumbell overhead while lifting one foot off the ground, and jumping around a hexagon to each point and back to center.
Do that as opposed to nothing will marginally improve your game, but investing the same amount of time doing TennisWOD instead would exponentially increase your results. You don't need to jump around in a hexagon in an effort to improve your agility. You don't really even need to waste time with specific on court agility movements. What you need to do is get strong. Stronger muscles produce more force, faster. Therefore if you increase your strength you will increase your speed on court. You will also protect against injuries because there will literally be more muscular structure around vital joints, ligaments, and tendons.
Strength: Power Clean 5x3
WOD: AMRAP in 7 minutes of:
3 Power Snatch @ 95/75 lbs
5 Sumo Deadlift High Pull @ 95/75 lbs
7 Deadlift @ 95/75 lbs
Tabata: Pushup
I didn't mean for yesterday's post to come off as arrogant as it may have sounded. However, the only reasonably functional exercise mentioned in the article were 'squats while holding dumbells at your side'. The others included things like lying on a big ab ball and pulling a dumbell over your head to your chest, holding a dumbell overhead while lifting one foot off the ground, and jumping around a hexagon to each point and back to center.
Do that as opposed to nothing will marginally improve your game, but investing the same amount of time doing TennisWOD instead would exponentially increase your results. You don't need to jump around in a hexagon in an effort to improve your agility. You don't really even need to waste time with specific on court agility movements. What you need to do is get strong. Stronger muscles produce more force, faster. Therefore if you increase your strength you will increase your speed on court. You will also protect against injuries because there will literally be more muscular structure around vital joints, ligaments, and tendons.
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