Every Friday we will share some key fitness insights from the top players past and present.
This week, be like Andre and dominate play. Andre Agassi was an amazing athlete and talented tennis player. He has won 8 grand slam titles and is best known for transforming himself from a young and cocky athlete into an extremely fit elder statesman of tennis that dominated his opponents. In a Men's Health article dated from 2010, Agassi revealed his workout that allowed him to be so dominant at his peak. You may not dominate like Andre but follow these tips and your fitness will improve.
1. Agassi was a big believer in strength training- Agassi's workout was broken down into body parts. Agassi would train his legs, chest, shoulders & core. The article isn't clear how often, and on which days Agassi would train. We can assume Agassi trained each body part 2-3x a week. Agassi would perform 4 sets of 7-10 reps for each body part. Agassi's goal was "explosive strength for his forehand, backhand and serve"
Tip: Depending on your goals emphasize full body strength workouts 2-3x a week. Shoot for 4 sets of 7-10 reps. Agassi's article didn't mention any pulling movements. We will assume a pull movement and add it to the workout.
Agassi's workout would be more or less as follows:
Bench Press 4 sets of 7-10 reps
Squats 4 sets of 7-10 reps
Pull Ups/or Row 4 sets of 7-10 reps
Shoulder Press 4 sets of 7-10 reps
Crunches 10-20 reps with a 10-45lb plate on chest
2. Agassi ran hills- Agassi would often run the hills outside of his training facility. There was a 320-yard route. Agassi would run it 8-14 times. Depending on his training goals Andre would either run straight uphill or break up the route with short sprints. On occasion, Agassi would run some of his sprints backward or sideways.
Tip: Uphill and downhill running is always great for conditioning and variety. If you have never tried running hills you will be in for a rude awakening. Running hills is one of the toughest things that you could do particularly if your body isn't used to it. Andre's workout may seem simplistic but that is probably why it is so effective. By focusing on strength, explosiveness, and intense hill running, Agassi was able to develop a fitness level and a game style that helped him to dominate his opponents.
Don't waste time. Try some of these tips and you too can dominate play like Andre.
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