Resistance Training
Leg Workout for Advanced Athletes

Leg Workout for Advanced Athletes

The leg workout for advanced athletes consists of 5 compound free-weight exercises to improve kinetic chain efficiency and glycolytic energy pathways. Since the leg workout for advanced athletes consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve kinetic chain efficiency, body control and coordination. Because we want to challenge the nervous...
How to Perform a Cable Bicep Curl

How to Perform a Cable Bicep Curl

The Cable Bicep Curl is a resistance training exercise for the upper-body, which focuses on developing strength targeting the anterior arm musculature (biceps). Cable Bicep Curl Description Take on athletic stance, extend the arm and hold the bar handle in one hand; palm facing forward. Push chest out and maintain hips in neutral position. Pull...
How to Perform an Upright Cable Row

How to Perform an Upright Cable Row

The Cable Upright Row is a resistance training exercise for beginners to improve strength of the back and shoulder musculature. Upright Cable Row Description Take on athletic stance, relax the arms and hold the bar in both hands. Push chest out and maintain hips in neutral position. Pull the bar upwards close the body up...
How to Perform Cable Shoulder Extensions

How to Perform Cable Shoulder Extensions

The Cable Shoulder Extensions is a resistance training exercise for beginners to improve strength of the back and shoulder musculature. Cable Shoulder Extensions Description Take on athletic stance and hold the bar in both hands. Flex the hips until arms are next to your ears. Extend the shoulders and pull the bar towards your knees/shins...
How to Perform a Horizontal Pull Up

How to Perform a Horizontal Pull Up

The Horizontal Pull Up is a closed circuit calisthenic exercise for the upper-body. The horizontal pull up focuses on developing strength of the back (rhomboids, latissimus dorsi, trapezius), shoulders (deltoids) and bicep musculature. Most tennis players, especially girls, cannot perform regular pull ups because they have weak cores and don’t have enough upper body strength....
How to Perform a DB Military Press

How to Perform a DB Military Press

The DB Military Press is an open circuit resistance training exercise for athletes to strengthen the upper-body. The DB Military Press is an open circuit resistance exercise to strengthen the shoulder- (deltoids) and triceps musculature. In addition the DB Military Press develops stabilizers acting on the scapulae, such as trapezius, levator scapulae and serratus anterior....
9 Helpful Exercises to Correct Imbalances and Strengthen Your Upper-Body

9 Helpful Exercises to Correct Imbalances and Strengthen Your Upper-Body

We are introducing you to a workout that can be used to correct imbalances, for example at the shoulder, and strengthen the upper-body musculature. The workout is beneficial for athletes who have upper-cross syndrome (shoulders are pointing forward), are suffering from recurring injuries or want to enhance power output during stroke production. Presented exercises include:...
How to Perform a DB Incline Bench Press

How to Perform a DB Incline Bench Press

The DB Incline Bench Press is an open circuit resistance training exercise for athletes to strengthen the upper-body. The DB Incline Bench Press is an open circuit resistance exercise for the upper-body to develop strength and stabilizers targeting the chest (pectoralis major), shoulder (deltoids) and triceps musculature. In the incline position deltoids action is elevated...
11 Useful Exercises to Correct Strength Imbalances

11 Useful Exercises to Correct Strength Imbalances

Strength imbalances will negatively impact your power during shots and can lead to injuries. Make corrections now and take a look at the workout we provided for you. Many tennis players have upper body strength imbalances, especially at the shoulder joint, due to varying force demands of the upper extremities during stroke production. You want...