IN GYM WORKOUT PROGRAM

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The ESSENTIAL ATTRIBUTES of Physical FITNESS

  1. Cardiovascular Endurance
  2. Muscular Strength
  3. Muscular Endurance
  4. Body Composition
  5. Flexibility

The Best Athletes optomize each of these for longevity and optimal performance.

 

 

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PHYSICAL FITNESS for TENNIS PLAYERS

 
 
Physical Fitness Emotional Strength Mental Agility Spiritual Stability

Always CONSULT with your personal health professional (doctor) before engaging in any of RyoSsports strenuous and-or repetitive physical activities . . . that's just SMART.

 

An 8-Week Workout Program for CONDITIONING

WARM-UP: Each day, begin your workout with a light 5-minute warm-up in order to get your blood flowing and your body tissues ready.

Such a warm up may consist of a slow jog or low-intensity stationary jogging. (Consider doing your workout program with a professional physical trainer.)

3 Day Split (Week 1-4)

  • Use light weights at 40% of your 1RM
  • Rest less than 30 secs between sets

Monday Workout: Lower Body

Exercise Sets Repetitions
Leg Press 3 10-15
Leg Extension 3 10-15
Leg Curl 3 10-15
Hip Abduction 3 10-15
Standing Calf Raises 3 10-15

Other Leg Exercises and Workouts

Wednesday Workout: Core and Rotator Cuff (use only light weights, 2-5 pounds):

Exercise Sets Repetitions
Abdominal Crunch 3 20
Cross Over Crunch 3 20
Russian Twist 3 20
Back Extension Machine 3 10-15
Back Hyperextension 3 10-15
External Shoulder Rotation 3 10-15
Prone Horizontal Abduction 3 10-15
90-90 External Shoulder Rotation 3 10-15

Friday Workout: Upper Body

Exercise Sets Repetitions
Chest Press 3 10-15
Lat Pulldown 3 10-15
Seated Row 3 10-15
Bicep Curl 3 10-15
Tricep Extension 3 10-15
Shoulder Shrugs 3 10-15

4 Day Split (Week 5-8)

  • Use moderate to heavy weights at 70% of your 1RM
  • Rest for 1-2 minutes between sets
  • Use only light weights (2-5 pounds) for rotator cuffs
  • Use only light weights (10-20 pounds) for lateral raises

Monday Workout

Exercise Sets Repetitions
Bicep Curls 5 6-8
Tricep Extension 5 6-8
Abdominal Crunch 5 6-8
Crossover Crunch 5 6-8
Russian Twist 5 6-8

Cardiovascular

  • Jog or bike for 30 minutes

Tuesday Workout

Exercise Sets Repetitions
Leg Press 5 6-8
Leg Extension 5 6-8
Leg Curl 5 6-8
Hip Abduction 5 6-8
Standing Calif Raises 5 6-8

Plyometrics:

  • Two-Handed Side-to-Side Throw
  • Single-Arm Throw

Thursday Workout

Exercise Sets Repetitions
Chest Press 5 6-8
Lat Pulldown 5 6-8
Seated Row 5 6-8
Back Extension Machine 5 6-8
Back Hyperextensions 5 10-15
Abdominal Crunch 5 20
Crossover Crunch 5 20
Russian Twist 5 20

Cardiovascular:

  • Jog or bike for 30 minutes
  • Single-Arm Throw

Friday Workout

Exercise Sets Repetitions
Shoulder Shrugs 5 6-8
Front Raises 5 8-10
Lateral Raises 5 8-10
External Shoulder Rotation 3 10-15
Prone Horizontal Abduction 3 10-15
90-90 External Shoulder Rotation 3 10-15

Plyometrics:

  • Single arm, Alternate leg bound
  • Lateral Barrier Hop
  • Backward Skip


 

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THE ESSENTIAL ATTRIBUTES OF PHYSICAL FITNESS


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