Weight Training and Conditioning

Expert Discussion Strength Training
1

Hi,

I am a tennis player for the high school tennis team at the moment and I also swim for the high school in the fall. Last year in the summer, I gained about 10 pounds from weight lifting (my first summer weight training). Come swimming season, I had a hard time swimming the long distances put before me in practice. So this year, I decided that I would like to gain some strength, strength endurance, and speed and I do not wish to bulk up much, if at all.

Question 1: My first question on the agenda is if I should lift weights at all. Is it better to just do calisthenics?

If so, then I will follow Matt Furey’s Combat Conditioning Book which I just started to test out and I feel that is working very well so far.

If not, then should I weight lift 1 day a week and do 5 days of calisthenics and 1 day rest? Or should I weight lift 2 days a week and do 4 days of calisthenics and 1 day rest?

Question 2: If calisthenics are the dominant part of my regimen, do I need 1 day of rest a week?

So far, this is what I am planning to do:

Monday: Intense Conditioning

Hindu Push-ups
Hindu Squats
Back Bridging

More volume compared to the Light Conditioning Day

Tuesday: Light Conditioning

Back Bridging
Hindu Push-ups
Hindu Squats
V-Ups

Less volume compared to the Intense Conditioning Day

Wednesday: Intense Conditioning

Hindu Push-ups
Hindu Squats
Back Bridging

More volume compared to the Light Conditioning Day

Thursday: Rest

Friday: Light Conditioning

Back Bridging
Hindu Push-ups
Hindu Squats
Hanging Knee Raises

Less volume compared to the Intense Conditioning Day

Saturday: Weight Training

Bench Press (3x8)
Bent-Over Rows (3x8)
Squats (3x8)
Deadlifts (3x8)
Hammer Curls (3x8)
Calf Raises (3x8)

Sunday: Light Conditioning

Back Bridging
Hindu Push-ups
Hindu Squats
Hanging Knee Raises

Less volume compared to the Intense Conditioning Day

What are your thoughts?

Thanks :slight_smile:

2

Where are you right now in terms of season?

This kind of plan could work well for GPP. I’d add more ab work, chinups, cut out the curls and calf raises, add hill sprints (10-40m) on intense days and tempo runs on light days.

3

I am about 1 month into the tennis season and the season itself ends at the end of May. Do you think that I have enough bodyweight exercises, or would something along this line bring something better? (used The Underground Guide to Warrior Fitness as source)

Monday: Circuit

Pull-Ups x As many as possible
Hindu Squats x 100
Hindu Push-ups x 25
Lunges x 100 (each leg is 1 repetition)
Plank x 1 Min
Burpees x 25
Close-Grip Push-ups x 25
Jump Rope x 1 Min
Squat Jumps x 20
Supermans x 20
Chin-Ups x As many as possible
V-Ups x 30

Repeat 3 times with 1-3 min rest

Tuesday: Interval, Explosive, Upper Body

Interval:
30 seconds all out and 30 seconds moderate pace (5 min total)

Explosive:
Squat Jumps x 25
Knee Tucks x 25
Mule Kicks x 25
Knee to Standing Jump + Star Jump x 10
Stop, Drop, & Roll x 20 (10 in each direction)

Upper Body:
Hindu Push-Ups x 25
Pull-Ups x 15
Cloe-Grip Push-Ups x 35
Chin-Ups x 15
Raised Feet Push-Ups x 35
Commando Pull-Ups x 16 (8 on each side)

Wednesday: Rest

Thursday: Interval, Mind Over Matter, Lower Body

Interval:
30 seconds all out and 30 seconds moderate pace (5 min total)

Mind Over Matter:
Back Bridge
Wall Squat
Plank
Pull-Up Hold (chin over bar)
Cliff Hangers
Push-Up Hold
Chin-Up Hold (chin over bar)

Lower Body:
Heal Stompers x 50
Hindu Squats x 100
Calf Raises x 100
Lunges x 100
Semi Squat Jumps x 50

Friday: Circuit #2

Pull-Ups x As many as possible
Hindu Squats x As many as possible
Hindu Push-Ups x As many as possible
Plank x As long as possible
Lunges x 100
2 MIN REST
Burpees x 25
Plyometric Push-Ups x 25
Squat Jumps x 25
V-Ups x 30

Saturday: Weight Lifting

Bench Press (3x8)
Bent-Over Rows (3x8)
Squats (3x8)
Deadlifts (3x8)
Olympic Lift (3x8)

Sunday: Rest

In your opinion, which one do you like better?

And also, would you suggest 1 day or 2 days of weight training?

Thanks :slight_smile:

4

It looks like it could be overkill if you have to deal with daily practices, games, etc.

What is your age, training age, height/weight, squat max, bench max, and bf%? Knowing these numbers helps greatly when determining what kind of program you need at your stage of the game.

5

I am 17, I started training at age 15 (weight lifting)…I am 5’9" and 150 lbs. My squat max is about 252 and my bench is about 192. I am about 11-13% bf. As I said before varsity swimmer and tennis player.

Thanks for the help

6

BW exercises are good as they will help with your relative strength and body composition. Interval work is counterproductive for speed, you’re better off at your stage alternating hill sprints with tempo runs each day, taking one rest day per week.

As far as weight training, you could do it once a week, twice, or no times, depending on how challenging (and affording) BW exercises are for you.

Total volume of work should increase as your work capacity and body comp improve, but as always, monitor your volume to deal with practice/game schedules.

Also, check out the GPP articles at regenerationlab.com and buy CF’s Training for Speed if you haven’t already.

7

Is it ok if, instead of hill sprints, I did stair sprints? I really don’t have a hill in my neighborhood that is steep enough where I can get a good workout. What exactly are tempo runs?

And its fine to keep the bodyweight exercises in my previous post? It won’t be overkill?

I have tennis practice Mon-Thur for the team and I usually play on Friday and Saturday outside of school (approx. 2 hours each session).

I’ll read over the articles at regenerationlab.

I have another question. Would you recommend I work out before or after tennis practice?

Thanks

8

If you’re getting enough quality sprinting (95-100%) during practice then you don’t need any more during the season. Keep up with the BW exercises and weight training after practice though.

Once your season ends you could try the hills/tempo split approach.

9

We do 4 laps around 5 tennis courts. First lap is jogging, 2nd is skipping, 3rd is sprinting, and 4th is walking. I don’t think that that is enough. Do you?

Also, do you think that it will be fine if I work out in the morning before school (5:30-6)?

I feel better working out before school than after because I am quite tired after tennis practice and I don’t think that I can put my full effort into the workout. Do you think that will be fine?

Tennis practice starts at 2:30, so I will have about 8 1/2 hours of rest after the workout.

Thanks

10

That is your warm-up, correct? If you are playing practice tennis matches during practice at 100% intensity, then the sprinting that occurs during practice will count as quality running. If you feel you could do more, then definitely go with grass hill sprints/tempo on grass as this will minimize wear and tear which is already a risk factor from on-court change of direction.

If you do your BW exercises pre-practice, this will diminish the quality of your sprinting during practice somewhat, but your preference matters most.