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Tennis Workout

This is a nice workout that will build solid muscle and get you in good physical condition as well. The routine is used for overall fitness, power and muscle building all in one package.

Tennis players need to strengthen the legs, arms, shoulders and forearms to prevent injuries, get stronger and more agile on the court and to hit harder, more deeper shots. As with all routines, they should be designed to combat weakness and enhance the specific muscles used most in the chosen sport. This program will help do all those things.

This routine is for anyone, at any level, who’s involved in tennis and wants to get better, stronger and faster. As always, this routine can be used by anyone – you don’t have to be a tennis player to benefit from it.

Hyperextensions
Squats
Front Squats
Bench Press
Rows
Curls
Abs

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Martial Arts Workout

Another popular sport is the multi-various Martial Arts and associated activities. While it’s okay to recognize the essence of Judo and Karate and similar esoteric fight arts, stress relaxation, mental determination and technical skills it is also a fact that in a contest with combatants equally divided with skills, then it’s the strongest competitor who will win.

Combat sports demand toughness, flexibility and power. A training workout would exercise all major muscle groups with minimal isolation stuff. As with all routines, they should be designed to combat weakness and enhance the specific muscles used most in the chosen sport.

This routine is for anyone, at any level, who’s involved in martial arts and wants to get better, stronger and faster. As always, this routine can be used by anyone – you don’t have to be a martial artist to benefit from it.

Squats
Rows
Bench Press
Pulldowns
Overhead Press
Dips

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Swimmers Workout

Swimming is a sport and a very popular activity among families. Swimming is also good for endurance building, rehabbing from injuries and as a good cardio workout.

Champion swimmers make weight training an integral part of their regimes for competitive swimming, especially interested in improving shoulder and back muscles.

As with all routines, they should be designed to combat weakness and enhance the specific muscles used most in the chosen sport. The majority of swimming strokes depend on strong lats, so the schedule must contain several variations of rowing or cable pull downs/chinning exercises.

This routine is for anyone, at any level, who’s involved in swimming and wants to get better, stronger and faster. As always, this routine can be used by anyone – you don’t have to be a professional swimmer to benefit from it.

Hyperextensions
Squats
Pullovers (immediately after squats)
Lateral Raises
Overhead Press
Pulldowns or Chins
Abs

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Soccer Workout

The national sport of Europe of course is football, unless you live here in the United States where it’s known by the name of soccer.

Soccer is a fast-growing sport here in the U.S. as well and many youths are signing up in droves to play soccer at the youth and high school level.

This routine is for anyone, at any level, who’s involved in soccer and wants to get better, stronger and faster playing the game. As always, this routine can be used by anyone – you don’t have to be a soccer player to benefit from it.

Soccer of course, requires strength and endurance/stamina, especially in the lower limbs, with the ability to cope with body contact and both short sprints and sustained effort.

The routine below will address all those needs and more.

Hyperextensions
Overhead Press
Squats
Pullovers (immediately after squats)
Calf Raises
Abs

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Overall Fitness Routine

This is a nice workout that will build solid muscle and get you in good physical condition as well. The routine is used for overall fitness, power and muscle building all in one package.

You perform the exercises in a traditional rep/set scheme or you could do them in a circuit.

Circuit training differs from the bodybuilders usual set system in that just ONE set of each exercise is performed, following immediately by the next exercise, progressing from exercise to exercise until the ‘circuit’ has been completed. After which, the whole sequence is followed through again, perhaps two to four circuits according to experience and capability.

Progress is made by adding more circuits, adding more weight or beating your previous time to preform the circuit.

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