Spice Up Your In-Season Training

In order for a workout program to be effective, one of the most important components is variety. Your body is like your mind: it appreciates new information. Sometimes, we are so happy to be working out at all that we forget that in order to get results, we need variety. Most people do their cardio work at one time and their strength training at another. However, these can be combined to produce 1) a more time-efficient workout, 2) a longer cardio effect, 3) a more sport-specific training effect, and 4) more fun. The object is to do your strength training at a tempo that keeps your heart rate up, thereby increasing your overall cardio work and improving your tennis fitness with an interval effect.

Here are some program ideas to either enhance a program you may already be doing, or get you started on a new one.

BASIC CARDIO/STRENGTH TRAINING PROGRAM

1. Warm-up 3 to 5 minutes. Pick any cardio exercise for 8-12 minutes at a moderate pace.

A .Step-ups 1X20
B. Push-ups 1X8
C. Leg Press 1X10
D. Lat Pulldowns 1X10
E. Roman Chair bent leg knee-ups 1X12

Repeat A-E without breaks 1-2 times. Use a weight that feels heavy for the last few reps.

2. Pick any cardio equipment and work at a higher percentage of your Max HR for 8-12 minutes

A. Lunges
B. Bench press
C. Leg Curl
D. Rowing (Seated, Pulley or Free weight)
E. Standing Torso rotation X20

Repeat A-E without breaks one to two times

3. Pick any cardio equipment and continue at a higher percentage of your Max HR for 8-12 minutes

A. Shoulder Press 1X10
B. Calf Raises 1X10
C. Bicep Curls 1X10
D. Tricep Presses 1X10
E. Bent-knee Abdominal Curls 1X20

4. COOL DOWN

5. STRETCH

ADVANCED CARDIO/STRENGTH TRAINING PROGRAM

1. Warm-up: walk 3-5 minutes; Pick Cardio work: above average intensity for 8-12 minutes with several :20 second maximal efforts

A. Alternating Leg Bench Jumps 1X24
B. Fast up/Slow down Push-ups 1X10
C. Squats 1X10
D. Incline Press 1X10
E. Straight Leg Roman Chair Leg Lifts 1X16

Repeat A-E without breaks one to two times. Use a weight that feels heavy the last few reps.

2. Pick Cardio work: above average intensity for 8-12 minutes with several :20 second maximal efforts

A. Dynamic Lunges 1x12 each leg
B. Pull-ups 1X12
C. Squat Jumps 1X10
D. Shoulder Side Raises 1X10
E. Back Hyperextensions

Repeat A-E without breaks one to two times

3. Pick Cardio work: above average intensity for 8-12 minutes with several :20 second maximal efforts

A. Shoulder Press 1X10
B. Calf Raises 1X12
C. Bicep Curls 1X8
D. Tricep Presses 1X8
E. Bent-knee Abdominal Curls 1X20

Repeat A-E without breaks one to two times

4. OPTIONAL: Pick Cardio work: above average intensity for 8-12 minutes with several :20 second maximal efforts

5. COOL DOWN

6. STRETCH

As you can see by the examples, there are many possible variations, dependent on the equipment available, your training level, and time available.

One option that is great in the summer is to do this training outdoors. The cardio part can be walking, running, hiking, skating, jumping rope, biking, swimming, or any outdoor activity. If you're in town, go to a park and use playground equipment to do: push-ups, pull-ups, step-ups, monkey bars, rope climbs, squat jumps, tricep dips, calf raises, balance beams, etc. After a few sets, do a cardio interval then go back to the strength training. (Remember that your own body is a great weight training tool.) If there are several parks in your area, map out a course using different parks as destinations.

Points to remember: Start at your own pace and progress slowly, combine cardio training with upper body, lower body and core strength training, increase the length and/or intensity as you improve, be creative, get outside and have fun.