Do you think you have ESP


Circuit Training for Tennis

Get fit to play, don?t play to get fit is a
very well known saying and you should allExample No Equipment Circuit Training Session
know that doing some fitness work along side
your lessons and practise sessions willSkipping  ?  cardiovascular  &  coordination
improve your performance as well as making
you  less  prone  to  injury.Press ups - chest, shoulders, arms (esp
triceps  -  serve)  and  core
Well, if you are looking for the perfect way
to train all the components of fitness youSquats ? quads, glutes, hamstrings, calves
need to improve your game in the sameand  core/lower  back
session, then you need look no further than
circuit  training.Crunch  ?  abdominals  esp  rectus  abdominis
Circuit training is an exercise format thatStar Jumps ? leg power, flexibility &
normally utilises between 6 and 10 exercisesendurance
that are completed one after another (the
circuit!!) for a specified number ofBench  Dips  ?  triceps,  chest and shoulders
repetitions or time period before moving onto
the next exercise. The completion of oneLunges  ?  hamstrings,  glutes  and  quads
exercise and the beginning of the next are
separated by brief timed rest intervals andBack  extension  ?  lower  back
each circuit by a longer rest period. The
total number of circuits performed during aShuttle runs (sprinting/running continuously
training session may vary from two to sixbetween predetermined points) ? speed
depending on your training level (beginner,endurance
intermediate, or advanced), your period of
training  and  your  training  objective.Duration ? start with the following (lower
level): 20 seconds work on each exercise with
To plan a Session you will need to thinka 30 second recovery between each exercise -
about the possible exercises that can be3 sets with a 3 minute recovery between each
performed with the equipment and space youcircuit
have available. In order to ensure that no
two consecutive exercises stress the sameComplete the circuit training session twice a
muscle  group  set up the circuit as follows:week with at least 48 hours between each
session. I suggest you base your training on
Total-body, Upper-body, Lower-body, Corea four week cycle of an easy week, medium
Trunk  etc.week,  hard  week  and  test/recovery  week.
It is important to warm up and perform someThe work load can be varied by changing the
dynamic stretching exercises and to repeatnumber of exercises, duration, sets or
this  as  a  cool  down  after  the  session.repetitions.



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