Swing it like Serena? Only the SWOD knows...

Another great Sunny Morning  here in D.C. Truly a Blessing to write to you today!
Ready to swing it like Serena? Rafael? Martina? Yes warriors I am talking about Tennis strength and conditioning on your Friday SWOD menu!

Make no mistake a big part of the reason these present and former champions are so, is due to the year-round commitment to their strength, conditioning, nutrition and lifestyle programs.

So whether you are looking to go pro or simply want to enjoy the game playing it at your best, get your program and get to work. On to the SERIOUS WORKOUT OF THE DAY!
-As usual fired up
-Coach Nate.

Tennis

The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis.

In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressively training will be.

The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game!

The "Dumbbell Oriented Tennis Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

The "Competitive Tennis Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.

No matter where you decide to initiate your program US Sports Online Strength and Conditioning will design and deliver your program for you! Click here and fill out the fitness profile form to get started! Please consult a physician before attempting any exercise or program.

Week 1 - Day 1 (Monday) of Your Tennis Program	Week Difficulty: Medium
View Printer Friendly Version Printer Friendly Version and Exercise descriptions are available in the fully registered version of the programs. Click here fill out the fitness profile form to get your custom program today

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Back Extension	11 reps, 11 reps
	3	Video Static Squat Jumps	6 reps, 4 reps
	4	Video Cable Close Grip Row (Low Pulley)	15 reps @ 75 lbs, 15 reps @ 70 lbs
	5	Video Lat Pulldown Close Grip Front	15 reps @ 65 lbs, 10 reps @ 60 lbs
	6	Video Cable One Arm Rear Lateral Raise	15 reps @ 20 lbs, 10 reps @ 15 lbs
	7	Video Cable One Arm Lateral Raise	15 reps @ 25 lbs, 10 reps @ 20 lbs
	8	Video Dumbbell Reverse Curl	15 reps @ 15 lbs, 10 reps @ 15 lbs
	9	Video Cable High Pulley Torso Twists	15 reps @ 15 lbs, 10 reps @ 15 lbs
	10	Video Cable Low Pulley Torso Twists	15 reps @ 15 lbs, 10 reps @ 15 lbs
	11	Video Dumbbell Seated External Rotation	15 reps @ 10 lbs, 10 reps @ 9 lbs
	12	Video Dumbbell Seated Forearm Extension	20 reps @ 5 lbs, 15 reps @ 5 lbs
	13	Video Dumbbell Seated Forearm Flexion	20 reps @ 10 lbs, 15 reps @ 11 lbs
	14	Seated Toe Press	20 reps @ 50 lbs, 15 reps @ 55 lbs
	15	Video Reverse Crunches	23 reps, 23 reps
	16	Video Plate Twists	15 reps @ 15 lbs, 10 reps @ 10 lbs
	17	Video Med Ball Side Throw (standing)	12 reps, 8 reps
	18	Video Bent Knee Crunches	52 reps, 52 reps

Your program awaits! Click here fill out the fitness profile form to get started today!