Exercises

Lower Body

• Leg Press (122-23)--quads, hip extensors, calves
• Leg Extension (124)--quads
• Lunge (127)--lower body
• Calf Raise (128)--gastrocnemius, soleus

Upper Body

• Lat Pull-Down (133)
• Seated Row (133-34)
• Bent-Over Row (134)
• Biceps Curl (136)
• Triceps Extension (136)

Forearm/Wrist (good for tennis elbow)

• Wrist Flexion/Extension (137)
• Radial/Ulnar Deviation (138)
• Pronation/Supination (139)

Shoulder (strengthening)

• Sidelying External Rotation (172)
• Shoulder Extension (172)
• Prone Horizontal Abduction (173)

Trunk/Core

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Lower Body

How To

• Sets: 2-4 per exercise
• Reps: 10-15
• Repetition Maximum: select an appropriate weight for a set of exercises that will allow you to perform the desired number of repetitions without breaking proper form and which will cause you to feel significant fatigue within the muscle during the last 1-2 repetitions of the set (119).
• Rest: 20 second rest periods between sets.
• Frequency: Most general strength training programs recommend three times per week to build strength, with a day of rest between training sessions. (120)
• Method: Emphasize a slow, controlled movement when working with weight machines, free weights, or elastic tubing or bands. A slower, more controlled movement ensures that you raise and lower or push and pull the weight, working the muscle in both the shortening and lengthening phases, just like you do during tennis play (120)

Question: Daily Routine...do I hit a little of each area per workout or choose one area to work on per day?

...perform a lower-body exercise, such as the Lunge, after working a muscle group in the upper body, for example the biceps. This allows the biceps to recover without taking long periods of inactivity between exercises. (119)

Fitness

Traditional Periodized Training

• Preparation Phase
• Precompetitive Phase
• Competitive Phase
• Active Rest Phase

Develop a strength and fitness base (Preparation Phase)

• Challenge the aerobic energy system, for example, 20-40 minutes of aerobic training at 70-85% of maximum heart rate three of four times per week.
• Establish a strength base, for example, strength training using a high-repetition (10-15 reps per set for 2-3 sets), low-resistance training program. (156)

Perform a high number of repetitions of exercises using weights light enough that you can perform 3 sets of 15-20 repetitions. Exercises can include many of the traditional weight room exercises to build strength: bench press, squat, lunge, lat pull-down--but stay away from overhead lifting. (161)

Early in the periodization training cycle, do not focus on developing power...Engage in low-level plyometrics early on... (161)

Identify a period (or several periods) of 6-8 weeks that you are willing to devote to building a strength and conditioning base.

Become even more detailed, and outline exercises, sets, and repetitions for each day...some foresight should go into your planning, and you should know what you are going to do several weeks or months down the line. (164)

Maximal Heart Rate = 220-36 or 184

The body's aerobic energy system provides fuel to muscles for endurance events, activities lasting longer than several minutes. The anaerobic energy system provides energy to fuel short, high-intensity bursts of activity. Tennis play fits into both definitions. (6)