Serena Williams is a living legend. The world has witnessed her dominate the world of tennis, and overcome every challenge.
She proved herself by winning 10 Wimbledons and 23 major singles titles, the most ever by any man or woman in the open era by an American tennis player. She also held the World no. 1 title in Women’s tennis for 319 weeks.
Accompanied by her powerful serves and forceful ground strokes, Serena leaves her opponent in awe of her talent. Despite playing an aggressive game style, she also has masterful defending capabilities and the stamina to counter punch till she finds a window to make a score. Many consider her the greatest player in the history of world tennis. She is also the highest-earning female athlete of all time.
We know Williams for being an exceptional athlete, for her movement, speed, agility and court coverage. It is difficult to be one of the fastest tennis players and Williams has to be mindful of the workout routine she does in order to maintain muscle and her stamina for long drawn matches.
Serena Williams‘ workout routine perfectly combines exercises that strengthen the upper and the lower body, increasing one’s stamina and athletic abilities. This article is a compilation of her training program that helps her to stay at the top of her game even at 40. Read along and find out what it takes to be the best female athlete of all time.
What Will I Learn?
Serena Williams’ Workout Principles
Like many of us, she is not a big fan of training inside the gym despite that Serena is a well-built athlete and admits following a strenuous workout regime to maintain a healthy body and be free from injury during the tennis season.
There are three parts to her training program – weights to strengthen her body, working on her speed and swimming to strengthen her lungs.
Stretching is an important part of her workout routine. Serena makes sure that she stretches for a good 10 minutes before moving on to other exercises.
Followed by 10 minutes of cardio to get the blood flowing. She constantly changes her cardio routine as she doesn’t enjoy doing the same form of cardio all the time. Her focus is to speed up the metabolic rate of her body and to eliminate fat.
Her training involves training for speed and not for distance, as she doesn’t have to go very far on the tennis court. Sprinting in a random direction with a change in speed and momentum is an ideal training to develop agility.
She trains her legs with simple exercises to strengthen the muscles around her knee to keep them in great shape, which is a key to having outstanding balance while playing tennis. Known for her big booty and toned abs, Serena has one of the best-ripped body in the industry. Her exceptional physical appearance is an outcome of her workout split.
Serena Williams’ Workout Schedule
Serena follows a 3-day workout schedule that is specially designed to improve her flexibility, endurance and muscle functionality. All her workout starts with 10 minutes of stretching and then 10 minutes of cardio workout like Zumba, running, cycling and swimming which gets the blood flowing into her body.
Given below is the workout split she follows:
- Arm Workout
- Booty Workout
- Core and leg workout
Serena Williams’ Workout Routine
Serena is a pro tennis player and the focus of her workouts is on functionality, increasing her flexibility and endurance. Her workouts are short and aimed at maintaining her in great physical shape for tennis and not for modelling or body-building.
Given below, here is the complete guide of Serena Williams’ workout:
Serena Williams Workout Plan
Sets x reps
DAY 1: Arm Workout
Fitness Ball transfer
Rolling Knee Tucks
Resistance band hip extensions
DAY 2: Booty Workout
Barbell pause squat
Barbell front squat
Barbell Box Squat
DAY 3: Core and Leg workout
Leg crunch horizontal followed by vertical
Dumbell walking lunges
Work on the mechanics of your workout
Randomly working out with no specific goal in mind is not useful.
Serena’s training involves training for speed, not for distance. According to her coach Patrick Mouratoglou, the sport is all about speed and changing direction because a player has to do both all the time.
He would have Serena run side to side and then randomly determine which way to run. They are not in the same interval and she doesn’t know when it’s going to happen.
Change your routine
Following the same workout every day for weeks is boring. “For me, it’s so important to mix it up,” says Serena
Serena ran, biked and did the elliptical but they didn’t seem to work as they were boring. She then started dancing, 10 minutes of running and swimming.
It worked, and she kept on winning.
Have a killer playlist
Serena’s has a power playlist which includes “Eye of the Tiger” by Survivor, “Maneater” by Daryl Hall and John Oates, and “Stronger (What Doesn’t Kill You)” By Kelly Clarkson.
Music helps improve the quality of workouts. It distracts from pain and fatigue and elevated mood and increases endurance.
Be grateful for what your body can do.
Serena admitted that after a health crisis, she learnt the importance of appreciating her body.
“I realized that I’m really fortunate to be alive and to be playing, and that it’s not the end of the world if I don’t win,” she said
We shouldn’t overdo anything and give our body time and rest to heal.
It is a specially designed workout program for athletes. It is sustainable and focuses on strengthening the body, increasing flexibility and functionality. One should remember that Serena is a tennis player, not a bodybuilder or someone training to flaunt their body on the big screen.
Her workout program is simple and efficient and designed to improve her game. Even if you do not play any specific sport, you can follow this program and see a change in your strength, stamina and overall physical capabilities.
Remember to do this exercise with proper form, not overdo it and take a proper rest after each workout split. Try for yourself the results will surely follow.