My younger brother (high school freshman) wants to do some upper body strength training and conditioning for tennis. He showed promise at a summer camp and wants to do well and avoid injury when he starts daily practice in the spring. He asked for my guidance, so I'm appealing to my two most reliable resources: Starting Strength, and you fellas.
There are just a few issues. He lacks the kinesthetic sense, and the flexibility, to do lifts like DL's, squats, or cleans. While the flexiblity will come with stretching, kinesthetic sense is something he'll develop through instruction and by learning lifts and other techniques properly. So, here's the plan, based on general training theory and the "2-push 2-pull" idea for upper body strength training.
2-3 times a week- Warm-up (running, elliptical machine, treadmill, good stuff)
- dynamic stretching
- 3-5 pull-ups, going for height
- 3-5 dips, going for depth
- Bench press (SS style, with blank bar set, WU sets, and work sets)
- Partial-ROM rows (partial ROM = starting with the bar higher off the ground, since he lacks the flexibility to do it from DL depth and partials still require the skill of locking out the core and benefit the muscles around the shoulders, elbows and wrists)
- cool-down and stretching
Once workout volume reaches a reasonable level (~85 lb bench and row, full ROM pull-ups and dips) this will become a split, with workout A using the BW exercises and workout B using rows/benches. As he improves flexibility and awareness, I'll introduce new exercises (overhead press, squat, deadlift, clean). Meanwhile, I'll be teaching him good things (training theory, key concepts from SS, form) with SS as a reference.
Comments, suggestion, questions... all are welcome.
