Yesterday’s Match:
Time: almost 3 hours
Surface: clay
Score: 1/6 6/1 6/3
Though match. I played badly in the first set,not used to the surface. Serve (stroke that I have been working on the most) worked pretty well.I kept my technique well together all the way through.
I was killing her with my nasty forehand angle (->to her backhand). I’m left handed which is a great advantage. I was enjoying it.
After match supplements:
3g creatine(it’s worth its weight in GOLD
Lots of H2O
Chicken w/veggies (I’m on the AD)
Forgot to take BCAA’s
I’ve been taking salt tablets during the match which helps hugely with the quantity of water I drink. Before I was getting stomach aches and bloating up like a balloon.Discovered it recently.
Today’s tennis practice:
Time: 4 hours
We worked a lot on the serve. Did some cross courts and volley at the end. I was low on juice (glycogen in my muscles or something) so we kept it short.
B1: Back Squat 20kg
B2: Dumbbell Row 16kg
C1: King Deadlift BW
C2: Push-up BW
D1: Swiss Ball Weighted Twists 5kg
D2: Plank hold as long as possible (3x1’)
3x10 controlled eccentric (lowering), pause, Perform the concetric (lifting) as fast as possible. Rest 60s
Notes: I went pretty fast. Before I knew the whole thing was over. I’ve never done the Jump Shrugs so I went easy on them. In my gym there are no squat racks - enough said. 20kg felt easy but I just can’t put more weight on my back. If anybody has any suggestions how to do it. Please!
I slightly pulled my left hamstring on the KD. (it was my first time doing these as well).
After that I did some shoulder traction work and that was it.
Post- WO supps:
3g Creatine…I hope that will deal with my hamstring together with ice.
Notes: I was running at 80% effort. The 300m is nearly full out sprint. I was running cross country so I had to be careful where to put my feet which added to the difficulty a bit. It was fun I felt like dying at the end and it took me at least 20min to get together.
Afternoon practice:
Time: 2h
Serves. Great improvement today. I’m proud of myself.
Evening Conditioning:
Time: 25’
Bike: Warm-up 4’@ A 128
8x20s(10sRest) A 154
easy 5’@ A 146
8x20s(10sRest) A 151
Cool down 7’15’’ @ A 127
Fasted early morning light jog. I took some BCAA’s and took off.
Tennis Practice:
Time: 3h
Warm-up, some serves and 2 baskets.
I’m thinking of dieting (need to lean out a bit). I’m probably going to go for the AD. The only problem is that it effects my performance and I don’t want that. I get foggy minded, weak, tired and sleepy all the time. Is there anything I can do to avoid these “side effects”? Can I somehow easy into the AD and get the same results?
I know the AD works miracles I’ve tried it before for short period of time with GREAT success.
[quote]Lindow wrote:
oh man you are doing some intense conditioning, what is your current goals? getting stronger? faster ? or increasing endurance?[/quote]
thanks. My current goal is getting SMARTER while playing matches. Not punch myself out but play the ball. he he
I could always do with being faster, stronger and more endurance.
Also I need to lean out really bad that helps a lot with everything else.
That was real fun.
I thought I didn’t do enough so I did some sprints:
Time 5’22’’
4x jump of a bench sprint forward (4m)
4x jump of a bench sprint forward (4m) change direction to the right (5m)
4x jump of a bench sprint forward (4m) change direction to the left (5m)
Friday’s Tennis Practice Match:
Time: 1 hour
We played one set. Finished 6:5. I was practicing taking the ball on the rise. Similar to how Andre Agassi used to play. I did very well.I was pleased.
B1: Romanian Deadlift 40,40,50,50Kg
B2: Military Press 20,20,25,25KG
C1: Lunge 40,40,40,40Kg
C2: Chins-pull down w/40,35,35,35Kg
4x5 Rest 90s
D1: Plank hold 1’, Reverse Sit up 15x, Twists 20x, Wood Chops 20x
D2: Superman 1’, Back Alternating Leg Raises
D1&D2: Perform back to back, non-stop (Rest 45s)
[quote]JuicyLucy wrote:
Lindow wrote:
oh man you are doing some intense conditioning, what is your current goals? getting stronger? faster ? or increasing endurance?
thanks. My current goal is getting SMARTER while playing matches. Not punch myself out but play the ball. he he
I could always do with being faster, stronger and more endurance.
Also I need to lean out really bad that helps a lot with everything else.
What do you do Lindow? What are your goals?
[/quote]
For the moment my goal is to get my snatch to something respectable and then to be able to enter junior nationals and place top 3, and also to increase my sprinting speed for american football so I can play for the national team, hopefully.
Well, the first thing that jumps out at me from the pics are your well developed quads next to your non-existant hamstrings. Do more hip/hamstring dominant work: Good mornings, stiff/legged romanian deadlifts, one legged hypers. Do 2 of this kind of exercises for every 1 knee dominant movement you have in your proram.
And I’m not sure if the explosive work will help you much at your current srength level. As Kelly Baggett says, get the horsepower before you get cute. If I were you’re trainer I’d focusing on bringing your deadlift numbers up (since you didn’t have access to have a squat rack+it’s an excellent exercise to bring up your lagging posterior chain).
The back looks good, you got great lat development. I also notice that it looks like you’re almost in a shrugged position when you’re “relaxing” in the 4th pic. I’d guess that you’re super tight in the shoulder and upper trap region. Maybe some dynamic stretching before each tennis session to elevate this?
I’ll just ignore the calf pics.
Btw, I love the fact that you’re taking your conditioning seriously.
