Circuit Training For Tennis
For tennis, circuit training is a great way to include all components of fitness needed to improve in one session. By learning to schedule a session, you will be able to maximize the time available to accommodate your tennis game and training.
Get fit to play, not play to get fit and a well known saying that everyone should know to do some gym work with their lessons and practice sessions will improve your performance and making it less vulnerable to injury.
Well, if you are looking for the best way to train all fitness components you need to improve your game in the same session, then you need look no further than circuit training.
Circuit training is a form of exercise, which is normally used between six ten completed the exercises one after the other (district), a certain number of repetitions or the time before moving on to the next. Completion of an exercise and the beginning of the next separated by brief intervals of rest time, and each district has a longer rest period. Total number of circuits performed during exercise can vary from two to six, depending on the level of training (beginner, intermediate or advanced), a period of education and training of the target.
To schedule a session you think the possible exercises that can be performed with the equipment and space you have. To ensure that no two consecutive exercises stress the same muscle group created the track as follows:
The whole body, upper body, lower body, core / trunk, etc.
It is important to warm up and do some dynamic stretching and repeating this as a cooling after the session.
Example No Equipment Circuit Training Session
Jump - cardiovascular and coordination
Press UPS - chest, shoulders, arms (triceps ESP - service) and the core
Squats - quads, glutes, hamstrings, calves and core / lower back
Crunch - abdominal rectus abdominis esp
Star jumps - leg strength, flexibility and endurance
Bank Dips - triceps, chest and shoulders
Slots - hamstrings, glutes and quadriceps
Back extension - lower back
Shuttle runs (sprinting / running continuously between the pre-credits) - the speed endurance
Duration - start with the following (lower level): 20 seconds work on each exercise for 30 seconds of rest between each exercise - 3 sets with 3 minutes rest between each circuit
Complete the circuit training session twice a week with at least 48 hours between each session. I suggest that the basis of their training in a cycle of four weeks to an easy week, the average week, hard week and week test / recovery.
The workload can be varied by changing the number of exercises, duration, sets or repetitions.
Pictures/SnapShot :
Get fit to play, not play to get fit and a well known saying that everyone should know to do some gym work with their lessons and practice sessions will improve your performance and making it less vulnerable to injury.
Well, if you are looking for the best way to train all fitness components you need to improve your game in the same session, then you need look no further than circuit training.
Circuit training is a form of exercise, which is normally used between six ten completed the exercises one after the other (district), a certain number of repetitions or the time before moving on to the next. Completion of an exercise and the beginning of the next separated by brief intervals of rest time, and each district has a longer rest period. Total number of circuits performed during exercise can vary from two to six, depending on the level of training (beginner, intermediate or advanced), a period of education and training of the target.
To schedule a session you think the possible exercises that can be performed with the equipment and space you have. To ensure that no two consecutive exercises stress the same muscle group created the track as follows:
The whole body, upper body, lower body, core / trunk, etc.
It is important to warm up and do some dynamic stretching and repeating this as a cooling after the session.
Example No Equipment Circuit Training Session
Jump - cardiovascular and coordination
Press UPS - chest, shoulders, arms (triceps ESP - service) and the core
Squats - quads, glutes, hamstrings, calves and core / lower back
Crunch - abdominal rectus abdominis esp
Star jumps - leg strength, flexibility and endurance
Bank Dips - triceps, chest and shoulders
Slots - hamstrings, glutes and quadriceps
Back extension - lower back
Shuttle runs (sprinting / running continuously between the pre-credits) - the speed endurance
Duration - start with the following (lower level): 20 seconds work on each exercise for 30 seconds of rest between each exercise - 3 sets with 3 minutes rest between each circuit
Complete the circuit training session twice a week with at least 48 hours between each session. I suggest that the basis of their training in a cycle of four weeks to an easy week, the average week, hard week and week test / recovery.
The workload can be varied by changing the number of exercises, duration, sets or repetitions.
Pictures/SnapShot :
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