Periodization Training for Tennis Part 12

Upper Body Exercises

Periodization training can raise your game an entire level without any changes in your strokes! In
this series we are outlining the same sophisticated cross training program followed by elite American players. (To
understand all the components and how they work together, see part 1 and part 2 in this series.) The last article
(part 11) presented the first half of our tennis specific upper body exercises. Here are the second five.

Remember that weight training for tennis doesn’t mean trying to build tremendous muscle mass. The
goal is to get stronger and more powerful for tennis, increase your ability to hit the ball harder, and develop the
endurance to do it consistently over long matches.

For these exercises start with light weights and 1 set of about 10-15 repetitions. Build up to 2-3
sets and increase the weights gradually. Your exercise movements should be smooth, controlled, and rhythmic.

Biceps Curl

Focus: Works the 3 main biceps muscles, the bicep brachi, brachialis, and brachioradialis.

Exercise: Stand with your feet shoulder width. Keep your elbow at your side and raise the weight upward toward your shoulder. Slowly return. Stand straight up and down from the waist, and be…