Resistance Training for Racquetball

Introductory Phase

This 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 condition your muscles for greater workloads in the later phases.

 

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