Questions from a Client

Good Morning! Sunday morning here in Amelia Island and I am busy cranking out emails and writing up training programs.

Below are a few questions a 16 year old from Ontario, Canada, sent to me late last night. I thought that I would share this email you because it may have some useful information.

Ciao,

Pauly P

Thanks for staying persistent with the questions. They are great questions and you are smart for asking them.

Here are the answers to your questions. I will answer them in CAPS

1. Before I start playing tennis, what stretches/warm-up should I do?

TODAY YOU HAVE 2 WORKOUTS . ONE WILL BE FOR YOUR PRE MATCH ROUTINE. PRINT IT OUT AND LEARN IT. IT HAS SOME TENNIS SPECIFIC MOVEMENT PATTERNS AND STRETCHES YOU CAN DO BEFORE EACH MATCH.

2. After I’m done, what cool-down should I do?

2 OPTIONS:
1. I LIKE TO HAVE MY PLAYERS GET ON THE BIKE FOR 20 MINS AT A VERY EASY RESISTANCE AND LOW HEART RATE. KEEP THE LEGS GOING AT 70 RPMS AND HEART RATE AT AROUND 115. THIS WILL BUILD YOUR ENDURANCE AND GET THE LACTIC ACID OUT OF YOUR LEGS.

2. WALK UP HILL ON A TREADMILL AT SPEED 2.3 INCLINE 4.0 AGAIN, THIS WILL BUILD THE ENDURANCE AND GET LACTIC ACID OUT OF YOUR LEGS. GREAT FOR THE MIND TOO!

3. Any brand of a protein shake you recommend?

IF YOU GO TO THE MAIN PAGE OF PEGASUS, WHERE YOU LOG IN AT, YOU WILL SEE AN ICON FOR PUREAN HEALTH PRODUCTS. THERE IS A MASTER AMINO COMPLEX THAT IS AWESOME ON THERE. IT COMES IN A PILL FORM AND IT IS ALL ORGANIC, WHICH I THINK IS IMPORTANT.

IF YOU WERE TO EAT 2, 6 0Z CHICKEN BREASTS IN THE MORNING, AND 2 IN THE AFTERNOON, THAT WOULD GIVE YOU 160 GRAMS OF PROTEIN. STEAK WILL HAVE 42 GRAMS OF PROTEIN PER 6 OUNCE FILLET, BUT YOU NEED TO KEEP MIXING UP THE CHICKEN AND STEAK.

4. Any drink on the court you recommend?

I HAVE ALWAYS USED A PRODUCT CALLED CYTOMAX. IT COMES IN ALL DIFFERENT FLAVORS AND TASTES GREAT. IF YOU HAVE TO DRINK SOMETHING LIKE GATORADE. REALIZE THIS, IT NEEDS TO BE 75 PERCENT WATER, 25 PERCENT GATORADE. THE ONLY BENEFIT FROM GATORADE IS TASTE. THE GOOD TASTE WILL “INSPIRE” YOU TO DRINK MORE, BUT THAT IS ABOUT IT. IT HOLDS NO NUTRITIONAL OR SPORTS PERFORMANCE VALUE WHATSOEVER.