This is a seven-week weight training programme suitable for racket sport players in general. Players should aim to train twice a week with at least two days rest period in-between.
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- Dynamic Warm-up drills
- Shoulder health and hip health drills performed at front of workout
- Train twice a week with at least 2 days rest between, eg. Mon/Thursday
- Whole-body workout
- 30 – 60 second rest periods
Weeks 1 to 3
Reps | |
1) Cable Internal hip flexions 2) Low Pulley cable abductions 3) Alternating Lunges 4) Lateral Lunges 5) Chin Ups 6) Romanian Deadlifts 7) Russian Bar Twists | 3 x 10 reps 3 x 10 reps 3 x 8 reps 3 x 8 reps 5 x 3 reps 5 x 5 reps 5 x 5 reps each side |
Week 4
Training | Reps | |
Monday to Sunday | Rest Week | Do something different from the gym |
Weeks 5 to 7 | |
Reps | |
1) Low Pulley cable abductions 2) Cable internal hip flexions 3) Reverse Lunges 4) Overhead Lateral Lunges 5) Bent Over cable row (single arm) 6) Single-Leg Romanian Dead Lift 7) Russian Twists (cable) | 3 x 10 reps 3 x 10 reps 3 x 8 reps 3 x 8 reps 5 x 3 reps each side 5 x 5 reps each leg 5 x 5 reps each side |