TENNIS FITNESS | James McGee’s Pro Tennis Fitness Workout
60 Comments


Hey everyone, it’s Jeff Salzenstein, over at JeffSanzensteinTennis.com. Welcome to today’s video.
I’m really happy to bring this video to you today. I’m actually in my driveway in my neighborhood, and did a workout, or about to do a workout, I should say, with James McGee, who is an Irish Davis Cup player. He’s 350 in the world, he’s going to make a big move this year in 2012. He’s asked me to help him out this year with his game, and we are doing an interval-training conditioning-type workout. We are doing Tabata intervals: 20 seconds on, 10 seconds off, and what this video really shows is the heart of a champion, what it takes to be great, the mentality that it takes, and also how simple it can be. You know, you don’t have to go out and hire a a trainer and pay them a gazillion dollars. You do need to know what exercises to do, and have a good form, but you can get a great workout in your home, on the driveway, on the tennis court, you don’t need gym membership, you don’t need a lot of equipment. We’re going to use a dumbbell, we’re going to use a resistance band, and that’s about it. t’s a 21-minute workout. I’m going to show you a few clips here that’s going to show James working, and I’d love for you to leave a comment below,
and just tell me what you thought of the video, if it was inspirational to you,
if it was motivational, if it inspires you to do more with your tennis,
with your life, with your training, because James has inspired me, and
I’m really looking forward to seeing all the success he has in the future. So, take a look at some of the clips from today’s workout in very chilly temperatures. It is 25 degrees here this morning in late November in Denver, Colorado. So, we’ll take a look at the video, and thanks again for your time. It is sub-zero temperatures here in late November 2011, and we’re going to work out with James McGee. This is a pro-style workout. I’ll be able to do modified versions for beginners
and weekend warriors in the future, but this is a pro-style workout that we’re- it’s going to be about 21 minutes. It’s a 21-minute circuit, following Tabata-type intervals. Tabatas are 20 seconds of work followed by 10 seconds of rest. We’re going to do three sets of exercises.
So, the first group of exercise is going to be two exercises, 20 seconds on, 10 seconds off. He’s going to do those exercises twice. Then, he’s going to go to the second exercise, again, 20 seconds on, 10 seconds off. He’ll do that twice, he’s going to do that for three rounds. Then, we’re going to move on to two new exercises.
He’s going to repeat that, he’s going to move on to two more exercises after that, and if he’s still going strong, we’re going to add a conditioning interval finisher at the end. So, we’re going to see how he go, does with this. First exercise is going to be split squat jumps, followed by band pull-aparts. And then, we’ll get into the next series of exercises
after that. So, this first group going to take about six minutes to complete. You ready to go, James?
(James): Yup. Alright, here we go. We are starting right now. ~♪ ♫ ♪ ♫~ 10 more seconds. ~♪ ♫ ♪ ♫~ Stop. So, he’s got 10 seconds. Right now, you’re going to do the lunch- no, you’re doing the squats again. He’s got 10 seconds of rest before he repeats that exercise. There’s not a lot of rest here. He’s going. ~♪ ♫ ♪ ♫~ He’s done. So now, he has 10 seconds of rest. He moves to band pull-aparts. ~♪ ♫ ♪ ♫~ Go. ~♪ ♫ ♪ ♫~ Twenty seconds of work here, 10 seconds of rest. He’s already breathing heavy after the first minute, so, I think this is going to be pretty tough. ~♪ ♫ ♪ ♫~ ~♪ ♫ ♪ ♫~ Stop. Got 10 seconds of rest here. ~♪ ♫ ♪ ♫~ Stop. Go ahead. ~♪ ♫ ♪ ♫~ Stop. Go. ~♪ ♫ ♪ ♫~ Hit that back-hand volley. Good.
Tilt those shoulders, tilt that head. ~♪ ♫ ♪ ♫~ Stop. Straight to- oh, I’m sorry. You have 10 seconds rest. Repeat that again, please. Go. ~♪ ♫ ♪ ♫~ Stop. Ten seconds rest. Renegade row, single arm. ~♪ ♫ ♪ ♫~ Stop. 10 seconds. Switch arms. Yup, switch arms. ~♪ ♫ ♪ ♫~ Go. ~♪ ♫ ♪ ♫~ 7 more seconds. ~♪ ♫ ♪ ♫~ Stop. Starting in 15 seconds, he’s been resting. A minute-10, for this rest period, spider-man push-ups, and then the next exercise is going to be a single-leg plank. Again, we’ll be providing modified versions of this, but we want to give you an idea what a pro workout is like. Go. ~♪ ♫ ♪ ♫~ Switch. That’s it. ~♪ ♫ ♪ ♫~ Stop. Go. ~♪ ♫ ♪ ♫~ Stop. So, he finished. 20 minutes. on to 21 minutes. James, can you comment on that workout? (James): No. He can’t comment on it, so, we must have done our job. He’s tired, but you know what, it’s going to pay off. He’s got a lot of rest the rest of the day. (James): Yeah, right. (James): This stuff, it just burns. Come closer, talk to the camera here. (James): Yeah, it just burns. It’s like (James): I can get the conditioning part for the lungs
is on the lunges, and so, (James): the last one there’s just more of a burn. (James): I looked at my heart rate, it was only about, (James): like 150 something, just doing those, (James): and the pressing stuff. (James): I was about 170, 180, when I was doing
the lunges, so, it’s pretty tough. (James): Pretty tough. And mentally, what’s going through your mind when you’re struggling through a set? Do you get those doubts, those feelings? (James): Yeah, you get doubts. Yeah, absolutely. Like, I can’t do anymore. (James): You just refuse it. How do you get through it? (James): You think of what, or how much you want it. (James): Think about what it’s all about,
and why you started playing, and so. What is it all about for you? (James): Just enjoying it, like, getting the most out of myself. (James): Reaching my potential, I don’t want to- (James): I don’t want to be 60 years old and
feel like I didn’t give it my best, (James): because then I’ll regret it, and I won’t go to- (James): won’t die happily, so, I want it to happen. Alright so, you just heard James talking
phenomenal work by him and it hit him on the head. I mean, he doesn’t want to have any regrets. He wants to look back and say that he gave it everything he had, and over at Jeff Salzenstein Tennis, that’s what we’re trying to do. We’re trying to help people get better, and by no means, you have to give the effort that James has to give if you’re recreational player. But, certainly, what he did today really shows what’s possible, and he is going to do great things for his tennis, and with his life, because he has that mentality to really go for.
I’m very impressed with James. Proud to be his coach, proud to help him out, and looking for great things from him.
So, hopefully you enjoyed this workout, and we’ll see you at the next video.

60 thoughts on “TENNIS FITNESS | James McGee’s Pro Tennis Fitness Workout

  1. This looks very challenging. I will give it a try (but slightly modified probably ๐Ÿ™‚ what kind of shoes does someone wear for this type of training?

  2. Jeff, fantastic i am going to give this a try thanks for the informative and motivational videos— love your work, keep it coming

    Dave

  3. I like the volley technique lunge exercise. Overall this workout would be considered a VERY easy workout if you regularly do crossfit.

  4. Like a true Paddy he puts his hands in his pockets to keep his noodles warm!! Won the Irish Open this guy, excellent player on both the domestic and itf front. Not to mention pulling Ireland through in a gruesome Davis Cup tie in Egypt. We thank you!
    Excellent wrk always liked ur vids Jeff. Good luck James

  5. If you get a tabata timer for your phone it makes it easier to run your work out….you don't have to keep looking at the watch not to mention you can work out by yourself.

  6. very helpfull thanks but the main problem in all your videos is your speaking technique is very very weak and boring.

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  9. u're right. we must kill the bad fat and belly first to get the 6 pack. And One of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly. get to know here : bit.ly/10PuS2N?=lmlof

  10. This isn't about getting ripped. It is about improving your tennis game. I wish I had stayed at tennis. I am only 17, but if I had more time I know I could've done better. Thanks mate for inspiring me again. I am going to work hard for tennis. Even if I can't reach the top, I can know that I worked to my full potential and never regret anything. Tennis is my passion. Beautiful sport. I used to play everyday. My fitness always got in the way of me. Thank you for helping me.

  11. You're right. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly.

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  12. I get what he said in the end after breaking my leg while playing tennis…I was so miserable and now I'm doing workouts and stuff to ensure I don't get injured..

  13. what about for those who havn't been physically active for 5 years and would like to do Tennis workout in gym?

    What to eat specifically?

    What will be the routine for the absolute beginner in both Gym and Tennis?

    My uncle coach commented that I know how to serve, use forehand and backhand but couldn't catch the ball plus I feel weaker and slow.

  14. Great video and very motivational. Im a club player looking to improve my fitness level so hope to see some beginners videos coming soon.

  15. hey i checked the atp site today and saw that james has moved up quite a bit in ranking since this video was posted

  16. This does not look too advanced with the exception of the side to side motions simulating a tennis position.ย  I'm sure it is a good workout. Focus on balance and foot work .Boxing exercises too like ducking under a rope from side to side will increase your torso and legs strength.ย 

  17. Just stumbled across this video and would like to appreciate the manner in which tennis training exercises have been explained. A very useful video for all level tennis players. Thanks for sharingย 

  18. I'm going to put this into my weekly routine, with some modified moves as I increase stability. Great vid, thanks for sharing!

  19. Serve myths debunked: Former Top 100 ATP Pro, Jeff Salzenstein, is exposing 3 common myths that could be crippling your serve potential. Most players make at least 1 of these 3 mistakes… Do you? https://goo.gl/JU7u1a

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