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Monday, September 30, 2013

US Sports Strength and Conditioning-Today's Free Sample Program Tennis Conditioning


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 aggressivly 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.

a Program

3 Day Competitive Program 3 Day Dumbbell Program
3 Day Health Club Program
Nathan Lewis CSCS
Current Client
3 Day Tennis CompetitiveProgram - Gym
Program Start Date
October 1, 2013

Week 1 - Day 1 (Tuesday) of Your Program Week Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
Select Exercise Name Set and Rep Combinations
Warmup and Stretch
8 minutes 
Back Extension
9 reps, 9 reps 
Power Clean Deadlift
5 reps @ 165 lbs, 4 reps @ 195 lbs,
6 reps @ 230 lbs   
Static Squat Jumps
6 reps, 4 reps 
Cable Close Grip Row (Low Pulley)
15 reps @ 130 lbs, 12 reps @ 130 lbs 
Dumbbell One Arm Row (elbow close)
15 reps @ 60 lbs, 10 reps @ 55 lbs 
Cable One Arm Rear Lateral Raise
15 reps @ 30 lbs, 10 reps @ 25 lbs 
Cable One Arm Lateral Raise
15 reps @ 40 lbs, 10 reps @ 35 lbs 
Dumbbell Reverse Curl
15 reps @ 25 lbs, 10 reps @ 20 lbs 
Click Here To Get Your Complete 12 Week Program: Only $9.99 per month or  Save 20% at $99 per year!

Very Important! The sample programs are just one day examples of 12 week programs. These are very specific examples for very specific clients. They are provided only as an example of the application of this service. Please do not try any of these sample programs as the weights, reps, and sets shown could present a danger if not applied properly. Please consult a physician before engaging in any fitness program.

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