A strength-training program designed for tennis players can help you increase power for your volleys, backhand, forehand and serve. You can also improve your positioning for shots by increasing forward acceleration and lateral speed, and develop muscular endurance to grind out the last sets of an intense match. Complete a three-phase program to develop different types of strength over the course of a season. Before starting a strength-training program, consult a physician.
Step 1
Warm up with five to 10 minutes of brisk walking before your strength-training workout to bring blood into the muscles. Stretch for five to 10 minutes to help prevent injuries and prepare your muscles for intense resistance training.
Step 2
Do dumbbell squats, barbell bench presses, single-arm dumbbell rows and standing calf raises during the first phase of your training regimen. Follow this routine two days a week for six to eight weeks. This weight-training routine focuses on building foundational strength. Perform two to three sets of each exercise for 12 to 15 repetitions. Use 40 to 50 percent of your one-repetition maximum, or 1RM, resting for 90 seconds between sets. Do external rotations and reverse wrist curls two to three days a week with light weights to strengthen your rotator cuff and forearm. Each session should last about 20 minutes. Do it on days off from your weight-training regimen.
Step 3
Perform barbell squats, lat pulldowns and bent-over rows to develop maximal strength during the second phase of your tennis strength-training regimen. Follow this routine two to three sessions a week for six weeks. Do two to three sets of each movement for four to eight repetitions. Use a weight that is 80 to 90 percent of your 1RM and rest three to four minutes between sets to allow for optimal recovery time. Do external rotations and reverse wrist curls two days a week with light weights to strengthen your rotator cuff and forearm. Each session should last about 20 minutes on days off from your weight-training regimen.
Step 4
Develop power during the third phase of your program with squat jumps, side throws and over-the-back tosses. Perform each plyometric exercise one to two days a week for four to eight weeks. This phase should end as your competitive year begins. Allow for at least one rest day between training sessions and complete each workout within 30 minutes. Do two to three sets of each exercise for eight to 10 repetitions. Rest three to four minutes between sets.
Step 5
Work on strength endurance during the third phase with pushups and squat jumps, alternating split squats and bench dips. Complete each workout one to two days ar week on a different day from your plyometric workouts. Perform this workout in circuit-training fashion by completing one exercise for a 60-second interval, taking a 30-second break and moving on to the subsequent exercises to complete the circuit. Do two to three circuits with a two-minute rest between circuits.
Things You'll Need
- Medicine ball
- Barbell
- Dumbbells
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