Resistance Training

 

Resistance Training for Racquetball

 

Resistance should be an integral part of every racquetball player, whether competitive or recreational. Resistance training helps to:

When weight training, it is very important to use the proper techniques in order to gain maximal benefits and reduce unnecessary injury. In other words, quality is as important as quantity...if not more so. While free weights are recommended over machines, familiarize yourself with the exercises and how to properly adjust the machines to be used before beginning.

 

Breathing

Proper breathing is very important during resistance training. It is recommended to inhale during the lowering (eccentric contraction) phase of the movement and exhale during the last two thirds of the lifting (concentric contraction) phase. Holding your breath during the first thirds of the lift stabilizes your ribcage and shoulder girdle which may increase lifting capacity. The main point of breathing during an exercise is to NEVER hold your breath between repetitions.

 A well-designed strength-training program incorporates different phases for different parts of the season:

Introductory Phase - to orientate the beginner or senescent athlete and prepare them for the strength phase

Strength Phase -

Pre-Season (Power) Phase -

Maintenance Phase -

The Introductory phase is designed to help the beginner, and those who have been away from weight training for some time, to:

The high number of repetitions conditions your muscles for greater workloads in the later phases.

 

Introductory Phase

4 - 6 WEEK PROGRAM

Rest Periods - 2-3 minutes

Estimated Time - 80 minutes

MONDAY & FRIDAY

WEDNESDAY

 

Exercise

sets x reps

Exercise

sets x reps

 

Leg press or squat

4 x 10

Step ups

3 x 10

Lunges

3 x 8

Toe raises

4 x 12

Leg curls

4 x 10

Leg curls

3 x 10

Bench press

4 x 10

Military press

3 x 10

Triceps extension or
Triceps pushdown

3 x 10

Low pulley lateral raise or DB bent-over lateral raise

3 x 10

Wrist curls (flexion/extension)

2x15
(each way)

Seated rows

3 x 10

Hyperextensions

3 x 12

BB biceps curl

3 x 10

Twisting sit-ups

3 x 15

Hyperextensions

3 x 12

 

 

Twisting crunch

3 x 15

 

Strength Phase

 4 - 6 WEEK PROGRAM

 

Rest Periods: 3-4 minutes

Estimated Time: 90-105 minutes

MONDAY (heavy)

WEDNESDAY

FRIDAY (light)

 

Exercise

Sets x Reps

Exercise

Sets x Reps

Exercise

Sets x Reps

Squat

1 x 8 (warm-up)
4 x 5

Step ups

4 x 6

Squat

3 x 6

 

 

Side Lunges

3 x 6

Leg curls

4 x 10

Side lunges

2 x 6

 

 

Leg curls

4 x 8

Hyperextensions

3 x 12

Leg curls

3 x 10

 

 

Bench press

1 x 8 (warm-up)
4 x 5

Seated rows

3 x 6

Incline bench press

3 x 6-8

 

 

Lat Pull down

3 x 6

Low pulley lateral raises

3 x 10

Bent-over rows

3 x 6-8

 

 

Triceps pushdown

3 x 6

DB biceps curl

3 x 8

Triceps pushdown

3 x 6-8

 

 

Wrist Roller

2 sets

Wrist rollers

2 sets

Wrist roller

2 sets

 

 

Wrist pronation

& supination

2 x 12

Wrist pronation

& supination

2 x 12

Wrist pronation

& supination

2 x 12

 

 

Twisting Crunch

3 x 12

Twisting crunch

3 x 12

Twisting crunch

3 x 12

 

 

Rotator Cuff exercises

-

Rotator Cuff exercises

-

Rotator cuff exercises

-

 

 

 

Pre-Season (Power) Phase

 4 - 6 WEEK PROGRAM

Rest Periods: 2-3 minutes

Estimated Time: 60 minutes

 

MONDAY & FRIDAY

WEDNESDAY

Exercise

Sets x reps

Exercise

Sets x reps

Lunges - DB or BB (explosive)

3 x 10

Step ups

3 x 10

Leg curls

3 x 10

Leg curls

3 x 10

Cable pulls (forehand)

3 x 12-15

DB bent-over lateral raises

3 x 10

Cable pulls (backhand)

3 x 12-15

Reverse grip biceps curl (BB)

3 x 12

Wrist rollers

2 sets

Hyperextensions

3 x 15

Wrist pronation & supination

2 x 12-15

Wrist rollers

2 sets

Twisting decline board sit-ups

2 x 20

Twisting crunches

2 x 20

Rotator cuff exercises

-

Rotator cuff exercises

-

 

Maintenance Phase

4 - 6 WEEK PROGRAM

 

Rest Periods - 2-3 minutes

Estimated Time - 80 minutes

MONDAY & FRIDAY

WEDNESDAY

Exercise

Sets x reps

Exercise

Sets x reps

Leg press or squat

4 x 10

Step ups

3 x 10

Lunges

3 x 8

Toe raises

4 x 12

Leg curls

4 x 10

Leg curls

3 x 10

Bench press

4 x 10

Military press

3 x 10

Triceps extension or
Triceps pushdown

3 x 10

Low pulley lateral raise or DB bent-over lateral raise

3 x 10

Wrist curls (flexion/extension)

2 x 15
(each way)

Seated rows

3 x 10

Hyperextensions

3 x 12

BB biceps curl

3 x 10

Twisting sit-ups

3 x 15

Hyperextensions

3 x 12

 

 

Twisting crunch

3 x 15