“for a strength session, go through all the lifts you’re going to do that day with 50% of the weight for 10 reps.” for wimbledon, murray built his athletic power with complex training. “after the lift (a exercise), go straight into the plyometric move (b exercise) for power without bulk.” stand under a squat rack, with a loaded barbell on your shoulders. keep your chest out, back straight and bend at the knees and hips until your quads are parallel with the floor. stand in front of a box 1m high. bend at the knees, and drive explosively, jumping and landing on the box with your feet flat. walk across the room, taking as large strides as possible, and bending so that your front knee is parallel with the floor at every step. get into a split-squat position, with your back knee almost touching the floor. pull with both hands until your chin is level with the bar, then lower, to challenge your lats and biceps. grab a medicine ball in both hands. raise it above your head then explosively throw it down to the floor. push down with your hands, until your arms are straight, then lower to the start position. pass it like a basketball to your partner, making sure you work as quickly and explosively as possible.
push off with your left leg in a controlled manner to return to the start. repeat on your right leg. bend at the knee, and explosively jump sideways, bending your knee again as you land to absorb the impact. pull the cable from above your right shoulder, across the front of your body, then return to the start. grab a medicine ball in one hand, with a partner standing on the opposite side. using your core rotation for explosive power, throw the ball as hard as you can to your partner. bend your knees and hips and grab a loaded barbell. drive your heels into the floor and straighten at the waist, so you pull the barbell up in front of you. drive up, straightening your legs to finish. “it also helps with power on the serve and with first-step acceleration,” he says. do a little light stretching after your workout, followed by 10 minutes in an ice bath at 10 degrees, if you can get to one. shot on location at crandon tennis center, miami-dade county.
2,500+ expert-created workouts; 3,500+ how-to exercise videos 8-week workout program. 2 as pre-season approaches, more regular gym work can resume. the tennis weight training “do 6 sets of 5 reps of each of the following exercises,” says (related: how do i get into tennis?) 12., tennis strength training program pdf, tennis strength training program pdf, tennis fitness tips, tennis fitness drills, core exercises for tennis players.
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