Tennis Lessons: Strength And Endurance Med Ball Workout #2

I hope you’ve been working on your fitness for the upcoming summer season. I’ve got another med ball workout today, 5 exercises, 20 reps, and 3 sets, NO MORE than 25 seconds rest between exercises, take less than 25 seconds and you’ll improve your recovery time.

This workout is adjustable according to your fitness level. As an example, in the workout I’m using a 12 lb. med ball, use less or more med ball weight, as needed. Instead of 20 reps, maybe 10 are sufficient and maybe 2 sets is enough? Maybe you’ll need a little more than 25 seconds rest between exercises, if so, take it, but get back to the exercise as quickly as possible to improve your recovery time and keep the intensity level high, for optimum fat burning.

This workout is a great way to shed some extra pounds you may have gained over the winter. Extra weight does not help your tennis game, it hinders your game. However, when you burn the fat and increase your weight with muscle weight you’ll improve your flexibility, agility and quickness, essential ingredients for your tennis.

Remember, these med ball workouts can raise your metabolic rate and you’ll be burning calories and fat even after you’re done, in fact, all day long, even when resting. Scientists have speculated that the increase in oxygen consumption following the high-intensity workouts naturally increases your resting metabolic rate, which, in turn, allows you to burn more calories as a direct result of your workout. Various studies done over the past several years have shown that 2.5 hours of high intensity workouts have the equivalent biochemical effect on your body as 10.5 hours of endurance-based training.

Since these methods do require strong bursts that result in heavy breathing and strain, it is essential that you don’t overdo it. You know your body best, use good judgment, be modest and don’t get hurt, I want you on the court having fun.

The 5 Med Ball Exercises:

1.) Wood Chops

2.) Standing Twists

3.) Diagonal Lifts

4.) Circles

5.) Med Ball Serving

2-5 Sets

10-20 Reps

Max 25 second rest between exercises

Once again, the key is to do your off court training consistently and see big time benefits on the court.

Let me know how you do with this workout and please post any comments or questions.

All the best and remember, enjoy your workout, you’re doing your body and your tennis game a favor,

Happy hitting,

Tom Avery

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