Weight Lifting program for Tennis

Hi all,

I created this weight training program based on this article talking
about agassi's workout:
http://www.bestlifeonline.com/cda/ar...--1973,00.html.

I would appreciate any constructive criticism regarding this two-day
split workout, thanks.

Day 1

4 - 5 sets of bench press
Dumbbell military press
Dumbbell front raises
3 sets of lat pulldowns (200 lbs)
Biceps
Triceps
cardio

Day 2

Squats
5 sets leg presses (150 lbs)
Leg extension (200 lbs)
5 sets Calf raises (400 lbs)
Crunches (45 lb plate)
cardio

On 10 Dec 2006 12:46:22 -0800, "blakesq" <blakesq@hotmail.com> wrote:

>Hi all,
>
>I created this weight training program based on this article talking
>about agassi's workout:
>http://www.bestlifeonline.com/cda/ar...--1973,00.html.
>
>I would appreciate any constructive criticism regarding this two-day
>split workout, thanks.
>
>Day 1
>
>4 - 5 sets of bench press
>Dumbbell military press
>Dumbbell front raises
>3 sets of lat pulldowns (200 lbs)
>Biceps
>Triceps
>cardio
>
>Day 2
>
>Squats
>5 sets leg presses (150 lbs)
>Leg extension (200 lbs)
>5 sets Calf raises (400 lbs)
>Crunches (45 lb plate)
>cardio

I'm sure it was great for Agassi and it might be great for others too.
It's easy to find web-based strength training and conditioning advice
for tennis. Examples:


http://www.sport-fitness-advisor.com...-training.html
http://www.pponline.co.uk/encyc/tendons.html
http://www.playerdevelopment.usta.co...181&itype=7418
http://www.highperformance.usta.stag...682&itype=7418
http://www.humankinetics.com/product...xcerpt_id=3337
http://www.netfit.co.uk/racquets-web.htm
http://www.playerdevelopment.usta.co...categoryid=616


General strength training urls:

http://www.exrx.net/
http://www.ifafitness.com/wttrain/index.html
http://www.weighttrainersunited.com/getinshape.html
http://home.comcast.net/~joandbryce/
http://sportsmedicine.about.com/od/s...ng/index_a.htm
http://www.stumptuous.com/cms/displaysection.php?sid=3
http://www.stumptuous.com/cms/displayarticle.php?aid=77
http://www.crossfit.com/cf-info/excercise.html
http://mikemahler.com/exercises_page.html
http://www.bodybuilding.com/fun/exercises.htm
http://www.trygve.com/weightsglossary.html


Your specific program should be based on your needs and that's
something that only you and your coach can figure out.

(To repeat myself again) look at what tennis typically demands from
anyone's body.


From _Go Tennis_ by Rolf Flichtbeil

"Areas that are especially vulnerable to injury for all tennis players
and which need to be strengthened, are the knees, lower back,
shoulders, elbows, and wrists. An overall body strengthening plan is
best, with special emphasis on these points..

Exercises such as sit-ups and push-ups are beneficial for core
stability and general conditioning.

Don't stick with just one sport or exercise routine. Exercises such
as jogging and skipping can help build your stamina."

*****************************
From one of my earlier posts -

"...tennis involves multidirectional lower-body movements, aggressive
trunk rotation, and large concentric and eccentric stresses to the
rotator cuff and scapular muscles. There are high levels of muscle
activity in the wrist and forearm so training these muscles is needed
to prevent elbow and wrist injury. Training the rotator cuff and
upper back muscles are highly recommended."


I suggest posting at alt.tennis and rec.sport.tennis

gedaloda@thisguy.com wrote:
....
> Training the rotator cuff and
> upper back muscles are highly recommended."

so how come agassis doesn't do these? i'd guess that the
routine described is half made up and half true. also, it sounds
like agassis is good for many reasons that have nothing to do
with that published routine. genes???

The OP would do well to look up functional training. Here's a link
to get him thinking:
http://tri-ihp.com/articles/article_...hp?ArticleID=2

Google "functional training tennis" will bring up a bunch more.
....thehick

On 10 Dec 2006 19:55:38 -0800, "thehick" <thehick@canada.com> wrote:

>
>gedaloda@thisguy.com wrote:
>...
>> Training the rotator cuff and
>> upper back muscles are highly recommended."
>
>so how come agassis doesn't do these? i'd guess that the
>routine described is half made up and half true. also, it sounds
>like agassis is good for many reasons that have nothing to do
>with that published routine. genes???
>
>The OP would do well to look up functional training. Here's a link
>to get him thinking:
>http://tri-ihp.com/articles/article_...hp?ArticleID=2
>
>Google "functional training tennis" will bring up a bunch more.
>...thehick

As you say, Aggasi's routine might be somewhat different than what is
described at
http://www.bestlifeonline.com/cda/ar...--1973,00.html
And, as you say, Agassi was great for reasons beyond his conditioning
regimen. I'm sure, however, that he believed that his conditioning
program helped him to remain relatively injury resilient and highly
competitive during his many years on tour.

Of course, Agassi's training regimen was designed for his needs and
requirements. The urls I referenced and the advice I took from two
books all contain helpful information, even if the recommendations are
not identical across the board.

A good strength and conditioning coach for tennis would almost
definitely recommend different exercises and a different training
regimen for me than for the OP or anyone else. That would be true even
if we had the same coach. However, it's also likely that good
conditioning coaches who work with tennis players of varying ability
levels would make similar basic strength and conditioning
recommendations.