train like a tennis player
In my biased opinion, tennis is one of the best sports in the world for overall health. It’s a full-body workout that combines high-intensity intervals (which we know are awesome for long term heart health) with coordination and flexibility. And the best part about it: you only need two people to play!
Here’s a couple of my workouts that I do frequently during a training block before a big tournament.
UPPER AND LOWER BODY LIFT
Even though tennis is primarily a cardio sport, strength is still super important, but with a big emphasis on fast-twitch explosiveness.
Superset 1:
Deadlift with hex bar followed immediately by 10 squat jumps
4 sets, increasing the weight on the bar each set, reps of 12, 10, 8, 4-6. Make sure you get a good rest in between each superset.
(Tip: you want to try and almost push the floor away with your feet when you lift, keep your neck tucked or neutral, you don't want to be straining your neck looking up during the motion)
Superset 2:
Bulgarian lunges on bench followed immediately by 10 lunge jumps
4 sets, increasing the weight of the dumbbells with each set, reps of 12, 10, 8, 4-6. Make sure you get a good rest in between each superset.
Superset 3:
Neutral grip bench press with DB followed by medicine ball slams with 10-15 lbs ball
3 sets, increasing weight each set, reps 15, 12, 10, rest in between sets
Superset 4:
DB bent over rows followed by medicine ball rotational slams with 10-15 lbs ball
3 sets, increasing weight each set, reps 15, 12, 10, rest in between sets
ABS
3 sets whatever kind you like! Some of my favorites are Russian twists with a medicine ball, jackknives, and good old fashioned planks.
MOBILITY AND REHABILITATION
Like with a lot of sports, tennis has some repetitive movements which can cause issues and pain. This prehab workout is something I do to try and help avoid those problems.
Shoulder Prehab with Band
Go until 90% fatigue with exercise, usually 10-20 reps 2 sets
1. External rotation: faster out, slower in for eccentric contraction
Stand laterally to where your band is tied with the hand that's farthest from the object, keeping your elbow bent 90-degrees and tight to your rib cage. Move your hand directly across your body and towards the outside of your shoulder while keeping your elbow stationary. Try to keep your wrist straight and locked while moving your forearm only!
2. 90/90 external rotation
Stand facing where your band is tied down and bring the band should height with your elbow bent at 90 degrees. then rotate your hand up towards the ceiling while trying to keep your elbow and shoulder still.
3. Diagonal chest pull aparts
Hold the band so one hand is above your shoulder and the other is around the level of your stomach, then pull them apart diagonally.
Knee and Glute Prehab with Band Loop
1. Lateral band walk, 20 steps each side, two sets
Place the looped band around your ankles, squat down into a half squat position with your legs shoulder-width apart. Move one way laterally while making sure to always keep some tension on the band, never coming more than shoulder-width apart with your feet.
2. Diagonal back band walk, 20 steps, two sets
Similar to the lateral walk but this time you are moving backward at a slight diagonal with each step, maintaining the tension on the band.
3. Clamshells 10 on each side, two sets
Lie on your side with the loop slightly above your knees and your legs stacked at a 45-degree angle. Make sure your back is not hunched. Open the top leg to 90 degrees from your other leg, hence the clamshell name.
4. Isometric wall squat, hold 60 seconds, two sets