training routine

[Flipside]

Well I was told the best way to get started is to try and come up with a routine and have it tweaked and looked at by all of you. Sorry if it comes off completely wrong as I am still new to this

Now I am a tennis player as a main sport but play soccer as well ( defense ). So most of my movement is based around short quick bursts of speed in different directions, while tennis has that its more constantly that movement if a point lasts for a while. SO heres what I was thinking.

Every morning, 7 days a week, .5 mil run+light sprint workout+crunches(25 x 3)+pushups(25 x 3)

Monday: upper body ( chest, shoulders, and triceps )
*needs help on choosing best exercises for those* though I assume it would be bench, chest press, shoulder press, and pulldowns from what i've been reading

Wedndesday: lower body ( legs)
I don't know much bout the exercises for this except for squat, lunges, and various leg machines in the gym im at. so help there would be nice

Friday: upper body ( back and biceps)
I have no clue what to do for my back as most of what I am going to need is a biton the upper to support shoulder and some lower for the torquing that tennis involves. and bicep is bicep

Sat and sunday would be off aside from the morning stuff.

For a bit of info about me I am 19 5'7" 130lbs and I am very athletic, I am used to playing sports 6-7 days a week so I have no issue with being sore and still moving about. My goal, eventually of course, is to be between 150-160 more on the higher end without losing too much speed, or working legs enough to keep/improve the speed. I don't want to be big and bulky, rather lean for performance improvement. Once again all help is great!

 

[P-funk]

has soccer preseason already started? If so, how much practice are you doing?

 

[rex]

hi fellow tennis player....

well you plan seems good, but P or cowpimp may tell you something better. As a start i would do more compound lifts. Dont worry but isolating the tris or bis. These are simple muscles that can be indirectly worked-out ( this information is literally on website, SOMEWHERE just look around) I personally think, as a tennis player you may wish to spend slightly more efforts on your leg day, and maybe even add some power stuff, to improve your explosive movement.

I would take away press ups and crunches in the morning- instead add them to your workouts. The running seems ok to me.

But seriously there are a few performance players here for all different types of sports, so you should just look around.

 

[Flipside]

alright, that sounds good, and ya i guess legs should be more. and p-funk for soccer I am doing intermural here at school, nothing to serious, no practices that are going to be hard. tennis I am gonna being doing club ( but thats in the spring ) and I wana have some more power/fitness with me when time comes around

 

[P-funk]

I would work on a total body workout 3x's a week. defenitly.

 

[Flipside]

meaning lower/upper 3 times a week? doing every muscle?

 

[P-funk]

meaning:

total body
off
total body
off
total body
off
off

if you want to be an athlete, train like an athete. Why do you need a body part specilization routine like push/legs/pull? At the same time, a tennis player is already so anteriorly dominant, you defenitly don't need to be pressing for an entire day!

What are you going to do to increase your power output?

What about lateral work?

how is your lateral speed and agility?

what about your base levels of strength?

so many things to consider.