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Thursday, May 22, 2014

Get to the Gym, Play Better Tennis!

It's no shame to admit that you would enjoy the game much more if you were in better condition. No worries! Get to work with our customized training program that will have your primed and ready for the court!

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.

Select a Program

3 Day Competitive Program
View a Sample Workout of this Program Below
3 Day Dumbbell Program
3 Day Health Club Program

Week 1 - Day 2 (Thursday) of Tennis ProgramWeek Difficulty:Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Straight Arm Back Extension and Squeeze
20 reps,20 reps 
Lying Cross Body Floor Extension
14 reps,14 reps 
Theraband Rotators (all positions)
12 reps,8 reps,
8 reps  
15 reps @ 340 lbs,15 reps @ 340 lbs 
Dumbbell One Leg Squat
15 reps @ 55 lbs,10 reps @ 50 lbs 
Dumbbell Walking Lunge Twists
15 reps @ 55 lbs,10 reps @ 50 lbs 
Machine Leg Extensions
15 reps @ 190 lbs,10 reps @ 170 lbs 
Machine Leg Curl
15 reps @ 155 lbs,

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:

Fully customized workouts, listing: exercises, sets, reps and weights.
Exercise videos and descriptions demonstrating proper technique for every exercise.
A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to:

US Sports Strength and Conditioning

 Just fill out the brief contact form if you would like to get started.

Contact Me:
Nathan Lewis CSCS
US Sports Strength and Conditioning

US Sports Strength and Conditioning

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