workout planning advice

tenniser

Hi,
I have chronic headache and depression and try to get back into life with more exercising.
I did about 10 years of weightlifting and bodyweight exercises and am former fitocrat, so generally workout planning is nothing complete new for me.
In my youth I played a lot of tennis and restarted tennis 8 years ago (instead of weightlifting) and played some local tournaments and was in the club team.
Because of work both weightlifting and tennis was not possible.

However, everything went down the last years and actually I'm barely able to leave the house and have zero cardio. During treatment in a clinic I also got introduced to yoga.

So actually I have a lot of time and like to put weightlifting, yoga and tennis together in a weekly workout schedule, which fits to my age of 47.

Has anybody some advice for workout distribution, intensity and yoga workouts for tennis players? At home I have dumbells, a barbell, gymnastic rings and a pull up bar. I'm not overweight and still have some muscle mass around.

Thanks!

tenniser

I setup a weekly schedule, you can review it here:
https://docs.google.com/spreadsheets/d/1n-36il7puk-K6AC0NVvBn1lTlAMX46peM16suOvywMw/edit?usp=sharing

Any options are welcome.

westrich20940

I think your Google doc looks like a good plan -- I'm not sure how great everyone's individual opinion on it will be - surely some people will think you should change the whole thing and some will think it's perfect.

I would like to say - good for you for getting up and trying to push through. I want to also suggest, trying to incorporate being outside for some of that you have listed. Even for the weight stuff. Your yoga and run could easily be done outside - *Particularly if it is sunny outside.

The greater physical activity paired with the fresh air/sun --- should also contribute to helping with your depressive symptoms a bit. =D