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off season tennis workout program" for you
Off-Season Tennis Weight Training Program Frequency: 3 days per week Comment : Tennis ...
Phase 2 Exercises: Barbell or dumbbell hang clean Cable push pull One arm cable raises each arm Cable wood chop Medicine ball push press Medicine ball standing twist with partner (6x15 repetitions fast, recover between sets) or alone
Phase 1 – Foundational Strength. Perform the following tennis weight training routine 2 days a week for 6-8 weeks. It focuses on the major muscle groups and aims to strengthen the whole body. It should be performed during the off-season when you have a break from playing tennis entirely.
Here are the parameters for phase 2 of the tennis strength training routine: Duration: 6 weeks; No. sessions: 2-3x week; No. exercises: 6-8; Resistance: 80-90% 1 rep max; Repetitions: 4-8; No. sets: 3-4; Speed of movements: Smooth/controlled; Click here for the routine and exercises for this phase of the tennis weight training program
Push off with the left foot as it contacts the ground. During push-off, bring the right leg forward by flexing the thigh to a position parallel with the ground and knee at 90-degrees. During this flight phase of the drill, reach forward with the left arm. Land on the right leg and immediately repeat the sequence on the opposite side upon landing.
Rafael Nadal’s Workout Plan. When it comes to training, Rafael Nadal reportedly sticks to a tried-and-true fitness regimen. That means getting busy with the weights during the off-season and then focusing on tennis-related exercises once the regular season starts up.