14/05/27 12:12:09.19 M17bG+zy
Maximal strength training should not be started until a
foundational tennis weight training program has been completed.
Follow the program below for 2-3 sessions per week over 6 weeks.
This should coincide with the latter stages of your off-season,
again when you are not playing any competitive tennis.
You should also warm up with 10 minutes of light aerobic
exercise before a tennis weight training session and cool down
with 10 minutes of light exercise and some stretching exercises.
Sets: 2-3
Repetitions: 4-8
Load: 80-90% 1 repetition maximum
Rest Interval: 3-4 minutes
Barbell Squats or Lying Leg Presses (legs, glutes)
Barbell/Dumbbell Bench Presses (chest, triceps)
Lat Pull Downs (upper back, biceps)
Barbell/Dumbbell Shoulder Shrugs (shoulders, triceps)
Bent Over Rows (low back, hamstrings)
Weighted Crunches (abdominals)
You should also continue with the rotator cuff and forearm program 2 days a week.