Pro Secrets of Cross Training: Stage 1 – Weight Room Day Lower Body Exercises

The last article described the Aerobic Day in Stage 1 of your cross training program. On the second training
day in Stage 1 you will be working with weights. (Click here for an overview of the program and to see the Warm-up, and the
Stretch).

You’ll start your weight training program with high repetitions using light weights. This will prepare your
ligaments and tendons for the heavier work in later stages. Ligaments and tendons may gain strength more slowly than muscles.

Starting the training in this fashion will help prevent injuries that can keep you off the tennis court. Your
weight training starts with larger muscle groups and then isolates the smaller muscles at the end of the workout. Remember
to do the warm up and stretch before and after every training session!

You should start with just one set, especially if you haven’t used weights before or haven’t trained recently. For the lower body, do 15-20 repetitions of each exercise. Start without weight or the lowest weights on the machine you are using, and then find the right weight that allows you to complete a minimum of 15 repetitions on the first day. Then work up to 15-20 repetitions…