Ultimate Guide to Weight Training for Tennis, Fourth Edition
The Ultimate Guide to Weight Training for Tennis is a must have for any competitive tennis player looking to accelerate his or her skills. Complete with year-round workout programs designed specifically for tennis, there is no longer a reason to follow a general fitness routine. By doing exercises that target tennis specific muscles, you will be exercising more efficiently as well as optimizing your performance on the court. The programs can be followed by both men & women 14 years of age...
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The Ultimate Guide to Weight Training for Tennis is the most comprehensive and up-to-date tennis-specific training guide in the world today. It contains descriptions and photographs of over 80 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round tennis-specific weight-training programs guaranteed to improve your performance and get you results. No other tennis book to date has been so well designed, so easy to use, and so committed to weight training. This book will increase your strength, agility, and endurance enabling more powerful and precise backhands, forehands, and serves. Following this program will allow tennis players of all skill levels to stay strong until the final shot. Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
\ \ Part I\ Tennis Specific Program\ \ \ \ \ Introduction\ 1\ \ \ \ Off-season Program\ 7\ \ \ \ Preseason Program\ 13\ \ \ \ In-season Program\ 15\ \ \ Part II\ Getting Started\ 17\ \ \ \ Warming Up\ 17\ \ \ \ Cooling Down\ 18\ \ \ \ Abs\ 19\ \ \ \ Stretching\ 25\ \ \ \ Proper Form\ 29\ \ \ \ Proper Breathing\ 30\ \ \ Part III\ Recommended Exercises\ 31\ \ \ \ Substituting Similar Exercises\ 31\ \ \ \ Chest Exercises\ 32\ \ \ \ Back (Lats) Exercises\ 36\ \ \ \ Shoulders Exercises\ 40\ \ \ \ Triceps Exercises\ 45\ \ \ \ Biceps/Forearms Exercises\ 49\ \ \ \ Legs Exercises\ 53\ \ \ Part IV\ The Necessities\ 59\ \ \ \ Perfecting Your Technique\ 59\ \ \ \ Estimating Your One-Rep Max\ 60\ \ \ \ The Different Folks, Different Strokes Principle\ 64\ \ \ \ Overtraining and Staleness\ 64\ \ \ \ The Declaration of Variation\ 66\ \ \ \ Muscle Fibers\ 67\ \ \ \ Training Techniques\ 69\ \ \ \ When to Increase\ 71\ \ \ \ Choosing the Right Program\ 72\ \ \ \ Personal Preference\ 73\ \ \ \ Program Levels\ 74\ \ \ \ Safety Reminders\ 77\ \ \ \ Record Keeping\ 78\ \ \ \ Test Yourself\ 82\ \ \ \ Conclusion\ 82\ \ \ Part V\ The Programs\ 83\ \ \ \ Endurance/Stamina/Fat-burning Programs\ 84\ \ \ \ General Fitness/Power Programs\ 97\ \ \ \ Strength Programs\ 109\ \
\ Matthew WI play NCAA D III Tennis in Tennessee. I recently bought your Tennis book and have been following very closely. So far the book has done wonders for me. Not only have I increased my speed on the court and "amped" up my serve, but I am now able to "last longer" on the court. I feel like this book has given me the strength to play 3 plus hours of tennis each day at the highest performance level.\ \ \ \ \ Satish DI have been enjoying my workout program for the last few months and it has really made a difference to my fitness and stamina. My performance in tournament tennis has also improved as a result. I feel you have given me the tools to continue this method of training.\ \ \ Van AI've been using your tennis book for the past month or so, and I must say, this book has remarkably improved my performance on the court. Fatigue has disappeared and the power and agility I now have while playing the game is incredible. My one-handed backhand that was once a weakness, has become a blazing weapon. Ground strokes are more powerful than ever and my serve just kills. I maintain the same amount of intensity at all times, start to finish thanks to the endurance training in this book.\ \ \ \ \ Satish DI have been enjoying my workout program for the last few months and it has really made a difference to my fitness and stamina. My performance in tournament tennis has also improved as a result. I feel you have given me the tools to continue this method of training.\ \ \ \ \ Matthew WI play NCAA D III Tennis in Tennessee. I recently bought your Tennis book and have been following very closely. So far the book has done wonders for me. Not only have I increased my speed on the court and "amped" up my serve, but I am now able to "last longer" on the court. I feel like this book has given me the strength to play 3 plus hours of tennis each day at the highest performance level.\ \ \ \ \ Van AI've been using your tennis book for the past month or so, and I must say, this book has remarkably improved my performance on the court. Fatigue has disappeared and the power and agility I now have while playing the game is incredible. My one-handed backhand that was once a weakness, has become a blazing weapon. Ground strokes are more powerful than ever and my serve just kills. I maintain the same amount of intensity at all times, start to finish thanks to the endurance training in this book.\ \
