Pro Secrets of Cross Training:
Stage 1 - Weight Room Day
Lower Body Exercises
Page 2By Pat Etcheberry
The last article described the Aerobic Day in Stage 1 of your cross training program. On the second training day in Stage 1 you will be working with weights. (Click here for an overview of the program and to see the Warm-up, and the Stretch).
You'll start your weight training program with high repetitions using light weights. This will prepare your ligaments and tendons for the heavier work in later stages. Ligaments and tendons may gain strength more slowly than muscles.
Starting the training in this fashion will help prevent injuries that can keep you off the tennis court. Your weight training starts with larger muscle groups and then isolates the smaller muscles at the end of the workout. Remember to do the warm up and stretch before and after every training session!
You should start with just one set, especially if you haven't used weights before or haven't trained recently. For the lower body, do 15-20 repetitions of each exercise. Start without weight or the lowest weights on the machine you are using, and then find the right weight that allows you to complete a minimum of 15 repetitions on the first day. Then work up to 15-20 repetitions as you increase the weight and the number of sets over the course of the 3 weeks of Stage 1.
The emphasis should be on the form. As you experiment to find the right weights in each exercise, keep the form correct and don't strain. It is always better to do too little weight than to try to do too much.
Again, do only one set the first two weight room days to allow your body to adjust to the program. On your third weight training day you can move up to two sets, gradually building up to three sets by the end of Stage 1.
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Step Ups
You can do Step Ups with two dumbbells, or with no weight. The weight of the dumbbells again depends on your level of fitness. For some players this may mean only your own body weight. For a world class player it may be 150 pounds.
The leg on the bench does the work. Come down slowly. Exhale on the way up, inhale on the way down. 15-20 reps, building to 3 sets.
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Lunge Steps
Do the lunges with two dumbbells.
To start, do one set with a minimum of 15 repetitions. Take big step forward and lower yourself slowly. Look straight ahead. The bigger the step the better. The angle between your knee and your upper leg should be about 90 degrees. Now push back.
You can also do lunges with a bar. Again build to three sets of 15-20 reps over the 3 weeks of Stage 1.
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Leg Extensions
Start with one set and build to three sets over three weeks. Again the repetitions should be 15-20 per set. You want to make sure you get the full range of motion.
When you get all the way to the top, squeeze the quadriceps before you bring it down. You hit the the lower part of the quadriceps in that last few degrees of the extension.
If you don't have access to a leg extension machine you can use a training partner. Have him push against you to create the resistance.
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Leg Curls
A lot of people work this particular machine must too fast. It's not how fast you can go, it's how much you can control the weight.
Start with 15-20 repetitions in one set. Build to three sets during stage one.
You can also use a partner for resistance if you don't have access to a leg curl machine.
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Hip Flexor
You can do hip flexors with a machine, but since not every club has one, you can do the same without a machine as I am demonstrating here.
Use a partner and a towel to create resistance.
Follow the stage one pattern or 15-20 repetitions in one set, building to three.
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Calf Raises
You can use a bar or a machine.
Again start with one set and build to three sets of 15-20 repetitions.
You want to keep your toes, your knees in front, right about the level of your toes.
Come all the way down as far down as you can and then up.
