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TENNIS FITNESS | James McGee’s Pro Tennis Fitness Workout

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.

David Frank



  1. The Duke of Earl Posted on December 4, 2011 at 1:42 am

    altitude training with high intensity interval AND frigid cold. Gotta love the motivation

  2. Nikki Martin Posted on December 4, 2011 at 1:58 am

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

  3. Macdubh Posted on December 6, 2011 at 1:07 am

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


  4. jedzenio Posted on December 10, 2011 at 2:22 am

    love the spider man push ups

  5. Fabio Molle Posted on December 10, 2011 at 10:34 pm

    Great work Jimbo!

  6. Crunch Time Coaching Posted on January 22, 2012 at 12:27 am

    great video

  7. Tennis Angel Posted on February 15, 2012 at 5:13 pm

    Wow, I tried it and I am feeling it now as I am typing! Good work as always, Jeff.

  8. Khaled El-Ghazaly Posted on March 18, 2012 at 3:14 am

    how much i should rest after this work out?

  9. Eric Kent Posted on March 18, 2012 at 8:21 pm

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

  10. underdogjo Posted on March 20, 2012 at 3:27 am

    Thanks again. This is useful.

  11. coolguy21989 Posted on April 4, 2012 at 6:57 am

    How often should you do this?

  12. marcusfeloni Posted on June 30, 2012 at 9:45 pm

    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

  13. Tristan Yelin Posted on July 10, 2012 at 4:18 pm

    quite good but a bit gay wiv lunges 😉

  14. William Tribe Posted on October 1, 2012 at 8:26 am

    Great vid,good exercises and work ethic.

  15. Christopher Stanford Posted on October 31, 2012 at 5:25 am

    i do all of this. but the rest period was awsome. get use to match situasion

  16. G.H.Tennis Posted on December 31, 2012 at 3:03 pm

    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.

  17. Ashkan Darbani Posted on January 5, 2013 at 7:45 pm

    That Was really helpful, I was looking for something like that. Thanks Jeff.

  18. Yunus Ç. Posted on January 24, 2013 at 6:45 pm

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

  19. rupeshkan Posted on January 25, 2013 at 1:43 am

    Have you heard about Fat Blast Furnace? (do a google search for it) It is a quick and easy way for you to melt fat fast.

  20. Michael Cortez Posted on January 28, 2013 at 7:24 am

    I just canceled my gym membership in hopes to find a workout like this! Good work!

  21. Julia Shaulov Posted on February 10, 2013 at 5:09 pm

    Do u do this everyday?

  22. Francois Hutter Posted on March 16, 2013 at 11:52 am

    Probably great but could you do the introduction a bit shorter : ) ?

  23. Francois Hutter Posted on March 16, 2013 at 11:52 am

    he's freezing!

  24. Francois Hutter Posted on March 16, 2013 at 11:59 am

    great video and exercices thank you very much – too much talking in my view make it shorter : )

  25. Dsirju Dhakal Posted on March 22, 2013 at 1:09 pm

    Have you tried "Elite Muscle Formula?" (Go Google it) It is a quick and easy way for you to get ripped fast.

  26. xShatterpoint Posted on March 23, 2013 at 2:27 am

    Should we do this consistently everyday

  27. Ronnie James Osbourne Posted on April 9, 2013 at 4:41 am

    My Left Ear Really Enjoyed This…..

  28. Hsi S Posted on April 21, 2013 at 5:40 pm

    good one , reaaly appreciate

  29. edubhs1 Posted on April 24, 2013 at 2:53 am

    Veryyy GOODDDDD 😀

  30. SongKarn Kan Posted on May 12, 2013 at 12:31 pm

    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

  31. greg fowler Posted on June 2, 2013 at 7:27 pm

    very basic, not a great workout for elite athletes, jeff needs to get personal training cpt

  32. Ashwin Naidu Posted on June 26, 2013 at 8:11 am

    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.

  33. arma1303 Posted on August 27, 2013 at 11:23 pm

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

    btw!but ye do you know about the 7 odd foods that kill belly fat if you don't know about them you must see this.

    you can see it here bit.ly/19Kbagx?=nmobj

  34. TangoSnyper Posted on September 26, 2013 at 2:42 pm

    This workout is soooo easy.. Is there anything harder? And I did this without any rest in between

  35. Naqi Haider Posted on September 30, 2013 at 3:47 am

    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..

  36. Mara Santo Domingo Posted on November 1, 2013 at 2:03 am

    what portion of the tennis mechanics are the pull apart and rows for?

  37. Dan Grantham Posted on November 9, 2013 at 8:59 am

    solid video thanks

  38. KarThiKeya Sharma Posted on February 11, 2014 at 8:58 am

    Supeb.. Thankyou.. 🙂

  39. sanddune stepper Posted on March 18, 2014 at 4:13 pm

    jeff. give me a call matt 7149954500

  40. LIQUID SNAKE Posted on May 3, 2014 at 7:37 am

    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.

  41. Terry Kane Posted on May 26, 2014 at 4:02 am

    9:09 ,bad video editing .

  42. Sue Graham Posted on June 17, 2014 at 10:05 pm

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

  43. Aki79 Posted on June 21, 2014 at 7:13 pm

    Halfway through this I almost had a heart attack.  lol.  

  44. Anon Truth Posted on September 23, 2014 at 2:49 pm

    I had to do this twice to start feeling it, but this is awesome! works out the right body parts. thank you.

  45. Mara Santo Domingo Posted on November 8, 2014 at 7:16 pm

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

  46. Chris Korns Posted on February 1, 2015 at 7:51 pm

    This does not look too advanced with the exception of the side to side motions simulating a tennis position.  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. 

  47. Tennis Fitness Training Posted on February 21, 2015 at 5:30 am

    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 sharing 

  48. Bad Iguana Vids Posted on July 3, 2015 at 11:48 am

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

  49. djhut44 Posted on October 6, 2015 at 3:16 am

    Love that your in colorado

  50. Cristina Cutler Posted on November 7, 2015 at 12:09 am

    yes! this will really help! thanks

  51. Ammar Alshaikh Posted on December 15, 2015 at 6:43 pm

    i really get benefit

  52. Federico Vazquez Posted on June 7, 2016 at 1:12 pm

    Where can a but a rubber band like that?

  53. Smashgame Athletics Posted on November 13, 2016 at 11:39 am

    I knew there were other people out there who would know exactly what I am talking about! Your channel is dope!

  54. Tennis Conditioning Posted on December 29, 2016 at 7:02 am

    Great video – thank you for sharing!

  55. Gabriel Costa Posted on February 18, 2017 at 5:39 am

    he is ranked 219 in the world. good job

  56. RYTIS MEDIA Posted on December 24, 2017 at 9:07 pm

    What's up,
    Breathtaking film!
    Have a great day :o)

  57. Tennis Evolution - Online Tennis Lessons Posted on September 7, 2018 at 4:59 pm

    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

  58. Tader Posted on November 2, 2018 at 11:30 am

    Actually died at the spider-man push up part

    Edit: fix autocorrect