L'entrainement de Gil Reyes

Voici les plans d'entrainements de Gil Reyes

Andre Agassi's Workout
Since trainer Gil Reyes started working with Agassi 17 years ago, the tennis star has been nearly injury-free. Here is their secret strategy.

By: Amy Levin-Epstein

STRETCHING
Agassi stretches his back and shoulders using resistance tubing attached to a floor rack. First, he holds one tube in each hand, facing the rack with slightly bent knees. He leans forward like he's waterskiing and gradually rotates his hands inward until they touch his ribs. He holds the position for 3 seconds, pauses, and repeats it 10 times. Then, he turns around, raises the cords overhead and leans forward, holding the stretch for 3 seconds before pausing and repeating it 10 times.

CHEST
The emphasis here is to build explosive strength for his forehand, backhand, and serve. First, he bench-presses a "reach" weight, which is up to 315 pounds. Then, he finishes with four sets of seven to 10 reps using lighter weights. "You achieve perfect form only if you practice with lighter weights," say Reyes. To customize Andre's lifting exercises, Reyes recommends finding your ideal weight by aiming for seven to 10 reps. If you're straining at three reps, the weight is too heavy. If you can do more than 10 reps, the weight is too light; add more in 5-pound increments.

SHOULDERS
Serving match after match can create a stronger right shoulder that overcompensates for a weaker left one when performing exercises in which both arms are moving the weight. The solution: using dumbbells to work the shoulders separately. Agassi lifts 50-pound dumbbells from his shoulders over his head for seven to 10 reps. Then, with palms down and dumbbells on the front of his thighs, he raises them with straight arms directly in front to chest level for five to seven reps. Agassi works his lats with three sets of lat pulldowns (seven to 10 reps) with 200 pounds of weight. When he moves to triceps and biceps he uses barbells or a bicep and triceps machine, finishing three sets of seven repetitions in a super set to keep momentum.

LEGS
Because Agassi gets the necessary power for his ground strokes and serves from his legs, the workout is divided with 70 percent of the time being spent on the lower body and core and 30 percent of the workout hitting the upper body. Agassi starts with leg presses, doing five sets of seven to 10 reps with 150 pounds. For the quads he completes the same reps on the leg extension machine but with slightly heavier weight (200 pounds). He finishes with calf raises on a machine, five sets of 10 reps with 400 pounds.

CORE
Agassi does three sets of 10 squats with an 80-pound bar resting on his shoulders. "Squats are so good because they involve almost every muscle in the body," says Reyes. When he's not at home and able to use his customized pulley machine for his abs, Andre takes a 45-pound plate and holds it to his chest for five sets of 10 to 20 crunches. Reyes advises starting with a 10-pound plate, and once you can do 20 to 25 reps comfortably, adding 5 pounds at a time.

CARDIO
Agassi runs on hills outside his training facility for even more leg strength and cardio endurance. He does a 320-yard route eight to 14 times. Sometimes he goes straight up the hill or breaks it up into short sprints. Sometimes he goes backwards or sideways. If he's already played for two hours twice that day, he might skip this step.

Agassi a écrit:

Voici les plans d'entrainements de Gil Reyes

Andre Agassi's Workout
Since trainer Gil Reyes started working with Agassi 17 years ago, the tennis star has been nearly injury-free. Here is their secret strategy.

By: Amy Levin-Epstein

STRETCHING
Agassi stretches his back and shoulders using resistance tubing attached to a floor rack. First, he holds one tube in each hand, facing the rack with slightly bent knees. He leans forward like he's waterskiing and gradually rotates his hands inward until they touch his ribs. He holds the position for 3 seconds, pauses, and repeats it 10 times. Then, he turns around, raises the cords overhead and leans forward, holding the stretch for 3 seconds before pausing and repeating it 10 times.

CHEST
The emphasis here is to build explosive strength for his forehand, backhand, and serve. First, he bench-presses a "reach" weight, which is up to 315 pounds. Then, he finishes with four sets of seven to 10 reps using lighter weights. "You achieve perfect form only if you practice with lighter weights," say Reyes. To customize Andre's lifting exercises, Reyes recommends finding your ideal weight by aiming for seven to 10 reps. If you're straining at three reps, the weight is too heavy. If you can do more than 10 reps, the weight is too light; add more in 5-pound increments.

SHOULDERS
Serving match after match can create a stronger right shoulder that overcompensates for a weaker left one when performing exercises in which both arms are moving the weight. The solution: using dumbbells to work the shoulders separately. Agassi lifts 50-pound dumbbells from his shoulders over his head for seven to 10 reps. Then, with palms down and dumbbells on the front of his thighs, he raises them with straight arms directly in front to chest level for five to seven reps. Agassi works his lats with three sets of lat pulldowns (seven to 10 reps) with 200 pounds of weight. When he moves to triceps and biceps he uses barbells or a bicep and triceps machine, finishing three sets of seven repetitions in a super set to keep momentum.

LEGS
Because Agassi gets the necessary power for his ground strokes and serves from his legs, the workout is divided with 70 percent of the time being spent on the lower body and core and 30 percent of the workout hitting the upper body. Agassi starts with leg presses, doing five sets of seven to 10 reps with 150 pounds. For the quads he completes the same reps on the leg extension machine but with slightly heavier weight (200 pounds). He finishes with calf raises on a machine, five sets of 10 reps with 400 pounds.

CORE
Agassi does three sets of 10 squats with an 80-pound bar resting on his shoulders. "Squats are so good because they involve almost every muscle in the body," says Reyes. When he's not at home and able to use his customized pulley machine for his abs, Andre takes a 45-pound plate and holds it to his chest for five sets of 10 to 20 crunches. Reyes advises starting with a 10-pound plate, and once you can do 20 to 25 reps comfortably, adding 5 pounds at a time.

CARDIO
Agassi runs on hills outside his training facility for even more leg strength and cardio endurance. He does a 320-yard route eight to 14 times. Sometimes he goes straight up the hill or breaks it up into short sprints. Sometimes he goes backwards or sideways. If he's already played for two hours twice that day, he might skip this step.

Très intéressant tout ceci, je savais que dédé était assez branché haltères (comme moi avant)

157kg en développé couché deux fois son poids!

J aimerais aussi avoir la recette de fed qui avec paganini ne travaille presque pas sur haltere et qui pourtant fait avancer la balle aussi vite.