Weight Training for Tennis: Dominate the Court

 Subscribe in a reader

Weight training for tennis is an excellent way to build muscle and give you an advantage to dominate your next match.

Weight training and building muscle for tennis is often overlooked as a way to really improve your tennis game. You can add more power to your sever, increase racket control, and develop speed and strength that allows you to get to and return a wider array of shots.

This workout was created for people who are relatively new to weight training for tennis.

This workout plan sets the stage (or court! :) ) by working on the key muscles that power and control your swing, from your legs to your forearms.

This is a circuit build muscle for tennis workout. What is a circuit workout? A circuit workout is a workout where you complete a set of exercise 1 then immediately move on to exercise 2, then 3, etc. Once you have completed all of the exercises in the list, rest for a minute or two, and repeat the list again, starting from exercise 1.

For each of the exercises listed below, use 60% of your one rep max, unless the exercise specifically recommends otherwise.

Additionally, for each exercise, take two counts to lower the weight (eccentric), pause for one count, and lift the weight for one count (concentric). You often see this written as a 2-1-1 tempo. Using a controlled contraction of the muscle on the two count followed by a one count pause helps to develop control, while a quick concentric movement on the last one count develops power.

You should perform this workout every other day, three times per week (example: Monday, Wednesday, Friday).

Build Muscle for Tennis
Exercise Sets Reps
Squats (holding Dumbbells) 3 15
Bench Press 3 15
Back Extensions ("Good Mornings") 3 15
One-Arm Bent-Over Rows 3 15
Lateral Raise 3 15
Oblique Crunch 3 20
Walking Lunges 3 20 (10 x 2 Legs)
Seated Dumbbell Bicep Curls 3 15
Overhead Triceps Extension 3 15
Wrist Rolls 3 15
Standing Russian Twists 3 20

This weight training for tennis workout will lay the foundation for a faster, more powerful tennis match!

Balance is important to improving your tennis game. Balance Exercises from our friends over at Pilates Back Joint Exercise.

For more information on tennis training visit our friends at Tennis Training Central.

Leave Weight Training for Tennis and Return to Free Workout Plan

Leave Build Muscle for Tennis and Return Home

Share this page:
Enjoy this page? Share It! Here's how...

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.