Fitness

Pro Secrets of Cross Training:
Stage 1 - Weight Training, Upper Body

Pat Etcheberry

This article adds the upper body exercises for the weight training day in Stage 1 of our cross training program.
Click here for: an Overview of the program, the Warm Up, the Stretch, the Stage 1 Aerobic Day, and the Stage 1 Lower Body weight training. Remember to do the warm up and stretch before and after every training session!
 
For the upper body exercises in Stage 1 you will do 12-15 repetitions per set. Adjust the weight to allow you to complete 12 repetitions on the first day. Again, start with one set on the first day and build up to three sets over the 3 weeks of Stage 1.

Incline Press

Dumbbells are excellent exercise for tennis because most tennis players are much stronger on one side of the body than the other. The dumbbell forces the weaker side to develop and that creates some balance and will help your coordination and movement on court.

But the most important part of the workout should be how good your form is. If you form breaks down you're not going to get the result you should and you take the chance of developing an injury.

If you don't have an incline bench, you can do a seated press instead, sitting down in any chair. You want to lie down or sit down, that way you take the pressure off your lower back. Bring the weight to your shoulders and press straight up. This is a excellent exercise to strengthen shoulders.


 
 

Dumbell Flys

Again do 12-15 repetitions. Start with one set and gradually build to three.

Follow the example in the animation and keep the form correct. Remember to go slowly  and control the weight.


 
Cable Crossovers

Cable exercises are especially good for tennis. They provide a range of motion that simulates the actual execution of strokes.

Start with a weight that allows you to do 12 reps. Build to three sets of 15 repetitions over stage one.

A lot of players have problems putting the ball away because they lack the strength in the shoulder. These are excellent exercises to help develop that.


 

Lateral Shoulder Raises

The shoulders are among the most important muscles for tennis. Top tennis players never have large chests or pectoral muscles but strength in the deltoids is critical.

There are three areas of the deltoid to work. First the side, second the front, third from this bend position. This position is especially important if you don't have access to the cable crossover machines.

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Pat Etcheberry is one of the premier trainers in professional tennis. A former Olympic athlete, his clients have included dozens of highly ranked pro players, Andre Agassi, Jim Courier, Pete Sampras, Jennifer Capriati, and
Justine Henin-hardenne.

Etcheberry Sports Performance is based at Saddlebrook Resort outside of Wesley Chapple, Florida. For information regarding training programs, call
(813) 973-1111.