Body Shock 2010
In any sport, when you reach a certain level of competition, the physical demands of the game take a toll on your body. That’s when you must also strength train for injury prevention, increasing muscle strength, and improving stamina.
My thought of hitting through the pain ended up with a physical trainer telling me I had to take a whole month off. That meant no activity that would agitate my shoulder. No tennis, no playtesting, no new products. So what did I do for the whole month of December while the others playtested new 2010 products? I playtested my appetite!
Since my hour break didn’t consist of tennis anymore, I gladly took part of real lunch outings. Not playing tennis surely made the days longer, but experiencing a lunch away from my computer was a different joy. Nonetheless, a month passed by and I knew I was out of shape. It was finally time to give my body a shock and hit the gym!
As most of our followers know, I’ve been known to say that almost every racquet I’ve playtested has been difficult for me to swing because of the weight. The word has been that even a feather would be too heavy for me. Well, it’s been three weeks in the gym; three times a week, averaging about two hour workouts. Let me tell you, the shock value my body endured the first week was a 10! Everything hurt to the point where people were asking if I needed help putting my jacket on, standing up, sitting down, and trying not to laugh for the sake of saving my abs the pain.
My workouts continue with my friends who push me to get into shape and I’m loving it! Sure the first two weeks was a drag, but now that I have surpassed the unbearable muscle shock phase, I can feel my body, especially my shoulder, getting stronger. My energy level throughout the day has increased and I just feel healthier! In parallel to the workouts I’ve been playing tennis three times a week. Props to the Volkl V1 Classic as I’ve made it my official racquet! I’m still cautious about serving, but the pain I grew so accustomed to in my shoulder has dwindled to the point where I’ve entered a tournament coming up in two weeks! I’m taking a crack at Open Singles and Mixed Open Doubles hoping if I take it easy with the serving, I can make it through my matches!
Below is the current workout plan. Some of the exercises are subject to change (lower weights, more reps, different exercises, etc.) to keep it interesting, but still target the same muscles. What’s your workout plan or are you planning on strengthening your game outside the court? If you have any work out suggestions that would be fun to try out let me know!
Peace Sign,
Kana
Monday (legs)
15 minutes cardio (elliptical)
- 4 min @ level 4 – forward
- 3 min @ level 5 – backward
- 3 min @ level 6 – forward
- 3 min @ level 6 – backward
- 1 min @ level 7 – forward
- 1 min @ level 7 – backward
– 3 sets of 10 –
Leg press and calves
@ 90-100 lbs
Leg Curls
@ 40 lbs w/2 legs – 20 lbs w/1 leg
Hamstring Curls
@ 10 lbs w/2 legs
Front Lunges or Side Lunges
@ 10 lbs for front, 5 lbs for side
Wall Chair * Subject to substitution *
- Both legs @ 60 sec
- Right @ 15 sec
- Left @ 15 sec
– 3 sets –
Straight Leg Reverse Crunch on Bench
- 10
Planks
- Straight @ 60 sec
- Sides @ 30 sec each
Ball crunches
- 30 total – 10 for front, side, side
– Finish –
10 minutes cardio (elliptical) @ level 6
Tuesday (chest & back)
15 minutes cardio (elliptical)
- 4 min @ level 4 – forward
- 3 min @ level 5 – backward
- 3 min @ level 6 – forward
- 3 min @ level 6 – backward
- 1 min @ level 7 – forward
- 1 min @ level 7 – backward
– 3 sets of 10 –
Flat Barbell Bench Press
@ 12.5 lbs
Incline Barbell Bench Press
@ 12.5 lbs
Decline Barbell Bench Press
@ 10 lbs
Elevated Push Up (Wide Stance)
- Until failure
Cable Cross-Over
@ 20 lbs
@ 10 lbs (upward)
Lat Pulldown
@ 50 lbs
Seated Cable Rows
@ 40 lbs
Dumbbell Bent-over Row
@ 15 lbs
Back Raises
@7.5 lbs
– 3 sets –
Planks
- Straight @ 60 sec
- Sides @ 30 sec each
Ball crunches
- 30 total – 10 for front, side, side
– Finish –
10 minutes cardio (elliptical) @ level 6
Thursday (arms)
Superset and Regular interchange every other week
*Bicep and Tricep exercises subject to substitutions
15 minutes cardio (elliptical)
- 4 min @ level 4 – forward
- 3 min @ level 5 – backward
- 3 min @ level 6 – forward
- 3 min @ level 6 – backward
- 1 min @ level 7 – forward
- 1 min @ level 7 – backward
Warm-up bicep curls with 5 lbs – 10 each side
– Super Sets — 3 sets of 10 of 1 & 2 – repeat 4 times –
1. Cable Curls
- 30 lbs, 20 lbs, 10 lbs
2. Tricep Push Downs
- 30 lbs, 20 lbs, 10 lbs
– Regular –
Incline Dumbbell Bicep Curls
@ 7.5 lbs
Lying Tricep Curls
@ 7.5 lbs
Preacher curl
@ 30 lbs
@ 10 lbs for reverse grip
Tricep Cable Extensions
@ 20 lbs
Front Raises and Side Raises
@ 5 lbs
Bicep Curl to Shoulder Press
@ 5 lbs
– 3 sets –
Planks
- Straight @ 60 sec
- Sides @ 30 sec each
Ball crunches
- 30 total – 10 for front, side, side
– Finish –
10 minutes cardio (elliptical) @ level 6
It seems to me like you are tiring yourself out with too much cardio work before doing your strength exercises. Yes, you need to do a “dynamic warmup” before lifting, but how about reversing the ratio of cardio workout to 10 minutes before lifting, and then 15 minutes after lifting?
Charlie, it really depends on what you’re going for when working out. In this article they say it’s overall more beneficial to do cardio before weights. http://weighttraining.about.com/od/t…_weights_2.htm The comparison of doing it before rather than after was that your legs are fresh for a better cardio in which a “higher aerobic fitness” can be reached. When you’re spent after lifting “heavy legs and arms…are not conducive to a good cardio session.” It seems the after-cardio consensus is for those who want to build more muscle, while before helps burn more fat, in which I’m trying to achieve. My goal is to trim down while toning up.
Last night we actually dropped weights to do reps of 20 rather than maxing out at 10. The plan I listed was the basic training regiment, but is subject to change so we’re always shocking the muscles and cardio in different ways.
Kana,
What made you choose the Classic V1 over the Powerbridge version of that stick?
Kana, it is important for you to enjoy the fun of tennis when you are young. Yet I still suggest you to be away from tennis step by step. The human body is irreversible. The more you use it, the more pain you will have when you are older. Sorry, this is only personal opinion. I used to play soccer a lot until I had to retire because of an ACL injury. I sometimes wish that I should not be that good to play those competitive games because if I was a bad player then I am probably enjoying playing soccer nowadays. Life is a trade-off, isn’t it? Be kind to your body and never get injured. ALl best wishes.
that volkl is still pretty light
try the c10…
didnt u use to use the wilson 6.1?
Simon – I know what you mean about not being so competitive that maybe the body would last longer. But I’d rather be able to say I played at this level, but had to retire due to injuries, than say I can play, but I’m not that good. That’s just the competitive drive I was born with. I’ve grown accustomed to the different feelings of pain; knowing when I can play and when I should lay off. What I did back in the day made me into the player and person today, except I wish I had taken more given opportunities to become a better player. Injuries come at any level and any time, but you never know if you didn’t get injured in one thing, around the corner there could’ve been another. As the saying goes, “No pain no gain!” =)
Mark & Ceph – I actually haven’t hit with the PB version. It’s overall a little lighter than the Classic, but I picked up the Classic because it had awesome reviews for being “arm-friendly.” I used to use the 6.1, weighed in at 12.8, but the level and training I was at then is completely different now. Since I’m not as fit.. everything feels heavy to swing if it’s over 11.5 haha. I love the feeling of 12+ racquets, but I wouldn’t have the energy to use it in a match.