In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 12, Day 3

A.

Lateral Hurdle Bound: 30 secs on/30 secs off x 2

8 Ball Pickup: 30 secs on/30 secs off x 10

B.

1. Barbell Bench Press: 8 x 3
2. Rotational Kneeling Medicine Ball Pass Wall: 20 x 3
3. Medicine Ball Slam: 20 x 3
4. One Arm Row: 8 x 3
5. Medicine Ball Curl Up: 25 x 3
6. Inverted Bosu Ball Pushup: 14 x 3
7. Standing Cable Row: 8 x 3

The post Sport Specific: Tennis – Week 12, Day 3 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 12, Day 2

A.

Bike 5 min Warm Up: 60% Max RPMs 85-90

Intervals: 30 secs on/ 30 secs off at 90% RPMs 95 – 105 x 10 x 10

B.

1. 1 Arm Dumbbell Row: 8 x 3
2. Bent Over Dumbbell Bosu Ball Row: 8 x 3
3. Swiss Ball Reverse Fly: 8 x 3
4. Swiss Ball Alternating Arm: 16 x 3
5. Swiss Ball Back Extension: 16 x 3
6. 1 Arm Reverse Fly Band: 16 x 3
7. Overhead Press Alternating Arm: 8 x 3

The post Sport Specific: Tennis – Week 12, Day 2 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 12, Day 1

A.

Treadmill: 5 mins Warm Up at 60% max

30 secs on/30 secs off: 90% Max x 6

B.

1. Alternating Arm Bench Press: 8 x 3
2. Inverted Bosu Ball Pushup: 14 x 3
3. Standing Cable Press: 8 x 3
4. Medicine Ball Chest Pass Wall: 20 x 3
5. Elevated Plank: 70 secs x 3
6. Side Plank: 45 secs x 3
7. Dumbbell Scaption: 8 x 3

The post Sport Specific: Tennis – Week 12, Day 1 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 11, Day 3

A.

Lateral Hurdle Bound 30 secs on/30 secs off x 2

8 Ball Pickup: 30 secs on/30 secs off x 8

B.

1. Barbell Bench Press: 8 x 3
2. Rotational Kneeling Medicine Ball Pass Wall: 15 x 3
3. Medicine Ball Slam: 15 x 3
4. One Arm Row: 14 x 3
5. Medicine Ball Curl Up: 20 x 3
6. Inverted Bosu Ball Pushup: 12 x 3
7. Standing Cable Row: 10 x 3

The post Sport Specific: Tennis – Week 11, Day 3 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 11, Day 2

A.

5 min Warm Up on the bike: 60% Max, RPMs 85-90

Intervals: 30 secs on/ 30 secs off at 90% RPMs 95 – 105 x 8

B.

1. 1 Arm Dumbbell Row: 10 x 3
2. Bent Over Dumbbell Bosu Ball Row: 10 x 3
3. Swiss Ball Reverse Fly: 10 x 3
4. Swiss Ball Alternating Arm: 14 x 3
5. Swiss Ball Back Extension: 14 x 3
6. 1 Arm Reverse Fly Band: 14 x 3
7. Overhead Press Alternating Arm: 10 x 3

The post Sport Specific: Tennis – Week 11, Day 2 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 11, Day 1

A.

5 min. Warm Up on Treadmill: 60% max

30 secs on/30 secs off at 90% Max x 6

B.

1. Alternating Arm Bench Press 10 x 3
2. Inverted Bosu Ball Pushup 13 x 3
3. Standing Cable Press 10 x 3
4. Medicine Ball Chest Pass Wall 15 x 3
5. Elevated Plank 65 x 3
6. Side Plank 35 x 3
7. Dumbbell Scaption 6 x 3

The post Sport Specific: Tennis – Week 11, Day 1 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 10, Day 3

A.

Lateral Hurdle Bound 30 secs on/30 secs off x 2

8 Ball Pickup

30 secs on/30 secs off x 6

B.

1. Barbell Bench Press: 10 x 3
2. Rotational Kneeling Medicine Ball Pass Wall: 12 x 3
3. Medicine Ball Slam: 12 x 3
4. One Arm Row: 12 x 3
5. Medicine Ball Curl Up: 15 x 3
6. Inverted Bosu Ball Pushup: 10 x 3
7. Standing Cable Row: 12 x 3

The post Sport Specific: Tennis – Week 10, Day 3 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 10, Day 2

A.

Bike 5 min Warm Up: 60% Max RPMs 85-90

Intervals 30 secs on/ 30 secs off at 90% RPMs 95 – 105 x 6

B.

1. 1 Arm Dumbbell Row: 12 x 3
2. Bent Over Dumbbell Bosu Ball Row: 12 x 3
3. Swiss Ball Reverse Fly: 12 x 3
4. Swiss Ball Alternating Arm: 12 x 3
5. Swiss Ball Back Extension: 12 x 3
6. 1 Arm Reverse Fly Band: 12 x 3
7. Overhead Press Alternating Arm: 12 x 3

The post Sport Specific: Tennis – Week 10, Day 2 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 10, Day 1

A.

Treadmill 5 min Warm Up: 60% max

30 secs on/30 secs off: 90% Max x 6

Incline: 8

B.

1. Alternating Arm Bench Press: 12 x 3
2. Inverted Bosu Ball Pushup: 12 x 3
3. Standing Cable Press: 12 x 3
4. Medicine Ball Chest Pass Wall: 12 x 3
5. Elevated Plank: 60 x 3
6. Side Plank 30 sec x 3
7. Dumbbell Scaption: 4 x 3

The post Sport Specific: Tennis – Week 10, Day 1 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 9, Day 3

A.

2 Mins Jump Rope

Tennis Ball Pick Up 6 balls x 6 / 45 secs rest in between each set

Lateral Hurdle Bound 30 secs on/30 secs off x 2

The post Sport Specific: Tennis – Week 9, Day 3 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 9, Day 2

A.

15 min Bike Warm Up at 60%

3 min at 80% max

Rest

3 mins at 50% Max x 3

B.

1. 1 Arm Reverse Fly Band: 20 x 2
2. Leg Press: 10 x 2
3. Elevated Split Squat: 6 x 2
4. Low to High Cable Pull: 10 x 2

The post Sport Specific: Tennis – Week 9, Day 2 appeared first on Breaking Muscle.

In order to perform at the player’s potential, they need to be light and strong. The more weight that you are carrying on the court, the more you have to work. Swinging a racket and sprinting to balls will raise your heart rate. If lactic acid builds up, the player will become slower and the tennis strokes will lose control.

Because many matches are played in the summer time, low body fat and a good respiratory system are important. Very often, players will have to play two matches in one day or a match a day for a whole week. These factors make recovery important and VO2 max needs to increase.

The most important shot in tennis is the serve and like baseball, a tennis player has to have good shoulder mobility and a strong rotator cuff. If a player can increase his upper body strength in the “pushing” and “pulling” departments, the groundstrokes can become more powerful and volleys will have more control.

Lastly, tennis puts very high stress on the joints of the body. The pounding, jumping, twisting, and bending on hard courts can take it’s toll on the player and the training needs to be designed to respect this. I love using the bike, treadmill, swiss balls, medicine balls, and dumbbells to train the player in very safe, simple, and effective manner.

Week 9, Day 1

A.

10 Min Treadmill Warm Up at 50% Max

2 Min Jump Rope

Side to Side Lateral Bound

20 secs on 10 secs off x 8

B.

1. Barbell Bench Press: 14 x 2
2. Swiss Ball Fly 14 x 2
3. Side Plank 20 secs: x 2
4. Dumbbell External Rotation: 15 x 2
5. Inverted Bosu Ball Pushup: 10 x 2

The post Sport Specific: Tennis – Week 9, Day 1 appeared first on Breaking Muscle.