You pick up the latest book on tennis conditioning and low and behold, it reads like a high school text book on trigonometry. No joke, the reality is that most books and videos are put together for the highly competitive junior/collegiate athlete/or professional player. They outline wonderfully effective periodized programs that most certainly will get results...if only you didn't have a full time job and a family of 4 or 5 to be concerned about.
There is an alternative. The reality is you can still greatly improve your on-court fitness and performance by doing 2 to 3 full body workouts per week that might last you 20-30 minutes tops. Listen, to my mind this is something anyone who is serious about there game and their health can find time to do.
Here is an example:
A. Warm-Up...2-3 minutes on the treadmill or bike.
B. Full Body Circuit: Do 2-3 x, rest 60 sec between circuits
1. 8-12 Dumbbell Squat with a Shoulder Press
(Targets: Legs, Shoulders, Triceps)
2. 8-12 Dumbbell Chest Fly on Stability Ball
(Targets: Chest, Core, Shoulders)
3. 8-12 One Leg Cable Row with an Anterior Reach
(Targets: Legs, Back and Biceps)
4. 20-30 Russian Twist with Medicine Ball
(Targets: Abdominals in Rotational Plane)
5. 20-30 Mountain Climbers
6. 15-20 Supermans
(Targets: Low Back)
C.. Cool Down Stretch...5-10 minutes
*Target the hamstrings, quads, low back, shoulders
There you have it...one of gazillions of fast but effective full body tennis training sessions in the gym. I hope you get in there and give it a try.
Until next time, train with passion and play with purpose,