Andy Murray, the two-time Wimbledon champion (2013, 2016) is one of the hardest working athletes on the ATP tour. In 2013, Murray defeated Novak Djovokic in three straight sets (6-4, 7-5, 6-4) and became the first British man since Fred Perry to win the Wimbledon men’s singles title. Murray’s hard work paid off and here’s what helped him get to the top.
Complex Training
For Wimbledon, Murray built his athletic power with complex training. Murray’s fitness trainer, Jez Green, explains:
“Do 6 sets of 5 reps of each of the following exercises. After the lift (A exercise), go straight into the plyometric move (B exercise) for power without bulk.”
A1: Back squat
B1: 1m box jump
A2: Walking lunge
B2: Cycle split jump
A3: Weighted Pull-up
B3: 5kg medicine ball throw-down
A4: Weighted Dip
B4: 5kg medicine ball chest-pass
A5: Lateral side lunge
B5: Max distance lateral hop
A6: Cable wood chop
B6: 5kg medicine ball throw
Finish this workout with Olympic Lift/Triple extension power and a 5-10 minutes session to warm-down/stretch.
Cardio Workout
Murray’s cardio workout can be done on the non-weight training days. To warm up, run a mile at an easy pace, then perform a mixture of straight-line lunges, side-lunges, and reverse lunges. (10 on each leg).
Follow with 4x400m easy-paced runs. “This prepares your muscles to fire explosively,” says Jez Green.
400m session
“This improves lactic acid removal, so you can run faster, for longer,” says Green. Mark out 400m, and set a stopwatch with an alarm to repeat intervals of 85 seconds. Aim to run 400m before the beep.
Rest for 85 seconds. Repeat 10 times.
Warm down by running another slow mile around the grass by the track and then do some light static stretching. Stretch again, more rigorously, two hours later when your muscles are relaxed.
Reference:
Andy Murray’s strength workout. (2013, May 9). Men’s Health. Retrieved from http://www.menshealth.co.uk/building-muscle/get-big/andy-murrays-strength-session
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