Weight Training     

Off Season

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The following information was taken from
Bill Wright was the men’s tennis coach at the University of Arizona for 19 years and formerly Coach at University of California, Berkeley. He was the NCAA Coach of the Year, 1980; Pac-10 Conference Coach of the Year, 1982; author of Aerobic Tennis. This work out comes from him. Athletes participate in a weight training program with 3 goals in mind:
1) increase development of upper body and offhand strength
2) Overall endurance and explosiveness
3) Cardiovascular development with overloaded circuit training and aerobic dance classes

Different strokes require strength in different areas:

All shots – strengthen the oblique or “twisting muscles” because all shots require twisting
Serving and overheads – strengthen lower back
Volleying – strengthen the forearms

OFF SEASON Workout Plan

Variations on this program can be made after consultation between coach and player and determination of the player’s muscle balance and strength level. The off-season program may vary due to weather, location and facilities.

Days per week: 3, with 1 day rest between workouts

Pre-Season: if time allows, you can follow a pre-season program for 4-6 weeks designed to focus on maximum strength gains. To do this, follow the off-season program, but increase the weights and decrease the reps. This is also the time to build up maximum cardiovascular endurance with on-court conditioning.

EXERCISES: Shown - #sets - # reps (some suggested as optional exercises)

EXERCISES SETS REPS EXERCISES SETS REPS

1-2

25 to 50 per set

2

12-10

1

25 to 50 each side

2-3

Max. 15 per set, then add weight

1-2

15 per set each side

1-2

10 per set

1-2

Max. 15 per set, then add weight

2

15-20

3

12-10-10

1-2

15 per set

1-2

12 (10)

2-3

15 to 20 per set

2-3

12-10 (10)

1-2

10 per set each leg

3

12-10-10

1-2

10 per set each leg

Last Updated on November 29, 2011

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Coach Jim Gregg elemjg@cutbankschools.net