Nadal Fitness Routine?

[Lotto]

I was just wondering does anybody know what Nadal's fitness routines are and what his diet is? Seen as he is the fittest player on the tour I guess it would be wise taking a look at his routines.

Thanks.

[Slicendicer]

Nadal's fitness and endurance is amazing. Exercise bike and elliptical training are a huge part of his workouts. Stair stepping, jump rope, and plyometric leg workouts are crucial.

[Lotto]

So, how would I go about developing Nadal like fitness. I'm not saying it's possible for us mortals to develop into world class athletes but if someone was setting out to try it what would they do?

Aerobic exercises?
Anaerobic?
Upper Body?
Lower Body?
Flexibility?


Any recommendations from anyone? Anyone know any good detailed programs? It doesn't have to be Nadal's but something that COULD bring you to Nadal level fitness if you had the right genes etc.

[Slicendicer]

So, how would I go about developing Nadal like fitness. I'm not saying it's possible for us mortals to develop into world class athletes but if someone was setting out to try it what would they do?

Aerobic exercises?
Anaerobic?
Upper Body?
Lower Body?
Flexibility?


Any recommendations from anyone? Anyone know any good detailed programs? It doesn't have to be Nadal's but something that COULD bring you to Nadal level fitness if you had the right genes etc.

A difficult task at best. 2hr minimum of cardio everyday. Split it up into 2 sessions per day.

Morning--

Ride bike 10 mins
Jog 25 min's (After 10 mins, the juices should start flowing, alternate min's at sprint speed)
Jump rope 1000 rotations approx 10 min's
Elliptical for 15 min's (again alternating resistance)

Stretch.

Evening
Ride bike 25 mins (after 10 mins, alternate resistance and pace every other min)
Elliptical 20 mins (after 5 min's alternate resistance and pace every other min)
Jog 20 min's (last 5 min's= sprint full speed until failure, recover, repeat)

Stretch.

Do that M, W, F. Tues and Thurs... lift weights/plyometrics.

[nadalfan!]

A difficult task at best. 2hr minimum of cardio everyday. Split it up into 2 sessions per day.

Morning--

Ride bike 10 mins
Jog 25 min's (After 10 mins, the juices should start flowing, alternate min's at sprint speed)
Jump rope 1000 rotations approx 10 min's
Elliptical for 15 min's (again alternating resistance)

Stretch.

Evening
Ride bike 25 mins (after 10 mins, alternate resistance and pace every other min)
Elliptical 20 mins (after 5 min's alternate resistance and pace every other min)
Jog 20 min's (last 5 min's= sprint full speed until failure, recover, repeat)

Stretch.

Do that M, W, F. Tues and Thurs... lift weights/plyometrics.

What would be the weight lifting and plyometrics workout? :D

[Slicendicer]

What would be the weight lifting and plyometrics workout? :D

Design a routine based on your natural abilities. Plyometric will build explosive power. Running sprints will help. Running bleachers. Alternating different exercises to keep the muscles from going "stagnant". Come up with new routines every 2 weeks.

As for weight lifting, I prefer machines to free weights. I use thera-bands. Yoga will work the muscles for endurance, strength, and flexibility. There is endless stuff to incorporate into a workout routine. The important thing is this... get off your behind and do it.

[dman72]

Design a routine based on your natural abilities. Plyometric will build explosive power. Running sprints will help. Running bleachers. Alternating different exercises to keep the muscles from going "stagnant". Come up with new routines every 2 weeks.

As for weight lifting, I prefer machines to free weights. I use thera-bands. Yoga will work the muscles for endurance, strength, and flexibility. There is endless stuff to incorporate into a workout routine. The important thing is this... get off your behind and do it.


Yeah, if anyone on this board has that much time to work out, more power to em.

Nadal probably never had to work a day in his life..his parents own restaurants on an island in the Mediteranean, so he probably spend most of his free time playing tennis, working out, and picking up American tourists with his olive oil charms. :D


Had to throw that in there.

http://www.theonion.com/content/node/34198

[Lotto]

I have plenty of time to be honest. I'm only 16, no exams in school this year. I'm in a year called Transition Year. It's basically a year where you take out, go do work experience, find out what you want to be, in school you basically do the "fun" side of subjects and do "fun" projects and go on loads of trips. No studying, no exams, just lots of free time.

At the moment I have €1000 in my bank account after doing some work in my dad's company. So, if I need to spend I have a bit to spend.

I'm basically looking for a well desgined program though that could take you to the fitness level of Nadal or other guys at his level.........

I'm not very good with organising fitness training sessions. I'm good at planning but I just can't design a good workout program. Is there any program out on the net at the moment you would recommend or any books?

Cheers.

[dman72]

I have plenty of time to be honest. I'm only 16, no exams in school this year. I'm in a year called Transition Year. It's basically a year where you take out, go do work experience, find out what you want to be, in school you basically do the "fun" side of subjects and do "fun" projects and go on loads of trips. No studying, no exams, just lots of free time.

At the moment I have €1000 in my bank account after doing some work in my dad's company. So, if I need to spend I have a bit to spend.

I'm basically looking for a well desgined program though that could take you to the fitness level of Nadal or other guys at his level.........

I'm not very good with organising fitness training sessions. I'm good at planning but I just can't design a good workout program. Is there any program out on the net at the moment you would recommend or any books?

Cheers.

Its pretty much been spelled out above:



3 cardio days, hour in the morning, hour at night, mix it up, focus on low impact.

2 strength days, focus on explosive movements. Plyometric: plyometric push ups, box jumps..look up plyometrics on google, plenty of exercises. Weightlifting: Squats, deadlifts, military press, bench press, chin ups..compound movements.. resistance bands, then throw in about 5 sets of curls so you look good in a muscle shirt. :D

Basically, if you do the kind of volume that Nadal does..it's hard not to be in great shape.


I had read somewhere that Federer lines up multiple division one college players and plays them one after another in 100 degree heat to build his fitness. He's never looked tired to me, either.

[Lotto]

Cool, thanks, I'll look up some good exercises.

[Slicendicer]

[QUOTE=dman72;3105716]Yeah, if anyone on this board has that much time to work out, more power to em.QUOTE]

Everybody can workout 2 hours per day. You have to make time. I workout 1 hour per day. I could easily do 2, but I'm lazy.

[dman72]

[QUOTE=dman72;3105716]Yeah, if anyone on this board has that much time to work out, more power to em.QUOTE]

Everybody can workout 2 hours per day. You have to make time. I workout 1 hour per day. I could easily do 2, but I'm lazy.


They can? I've got an hour in the morning, but I have a 2 year old and a wife who don't really appreciate me ignoring them when I get home from work...it's hard enough to get out one night per week for my league match.

When I was 16 or when I was in college, I would play basketball four days a week for 2-3 hours a day, so yes, I had the time then.

[Slicendicer]

[QUOTE=Slicendicer;3105841]


They can? I've got an hour in the morning, but I have a 2 year old and a wife who don't really appreciate me ignoring them when I get home from work...it's hard enough to get out one night per week for my league match.

When I was 16 or when I was in college, I would play basketball four days a week for 2-3 hours a day, so yes, I had the time then.

Yes... they can. If it was a matter of life or death, you could workout. Instead of going to bed at 10:00, go to the gym for 45 min-1 hour... go to bed at 11:00. If your wife doesn't understand, maybe try talking to her or just telling her, "hey, I'm going to workout tonight." I'm married, my wife will support ANYTHING that is trying to improve myself. If I was wanting to go drinking wth friends, different story.

If the President of the US can exercise 1 hour per day, I think we all can too.

[Baboman]

what about diet requirements ??

[grizzly4life]

i'm sure rafa works out hard, but i doubt his routine is harder than alot of other guys.... his legendary fitness/strength/etc. is genetic, i'd think.

a few things that have helped me recently...

step up on a large box with weights in hands.

working up to significant leg press........ i think people overlook legs especially and core as well. people seem to mostly do arms, chest etc.

when you do cardio on the elyptical. go hard for 20 seconds each minute, or each two minutes. but definitely build up to the each minute.

basically go really really hard.............. some of fed, roddick workout routine is googlable. not sure about rafa...... should be some good ufc/mma stuff out there too which is pretty similar, i'd say. you need amazing cardio for that (i'm not a fan BTW.. before someone thinks i'm touting it)

[grizzly4life]

http://forum.athletes.com/showthread.php?t=3550&page=2

looks like good advice....... looks like good advice.

i remember reading about ncaa football players doing 8 800 metre runs as hard as they can.............

good luck to you if you want to go down this path but it won't be easy (sound like my mom LOL)

[Ronaldo]

Surprised no one mentions that Power 90 workout.

[nadalfan!]

Surprised no one mentions that Power 90 workout.

I have done most of this workout and I have gotten great results (I was about 127 when I started the workout and now I'm up to about 140, but I stopped doing them when I realized it was nothing without a chin up bar and all the weights that I really needed.) The main problem with these type of workouts are that they just target people who are looking to gain muscle mass or lose fat. But, we (OP and I), are looking for a tennis specific workout that would make us look like the pro's.

[Emma1994]

lol does anyone know about his diet ?

[Ronaldo]

lol does anyone know about his diet ?

Seafood diet?

[dman72]

Surprised no one mentions that Power 90 workout.


The cardio portions of that workout are not optimal for tennis. There's no RUNNING involved. I bought the DVD's used, and I can tell you that the cardio portions of power 90 will not get you in great tennis shape, ie endurance on the court. They will help your overall fitness and they will burn calories, and they will not HURT your tennis.

But, to improve your tennis fitness, play a lot of tennis, and run, both sprints and moderate distance.

[Lotto]

Maybe "Complete Conditioning for Tennis" would be a good book or dvd or whatever it is to buy?

http://www.humankinetics.com/PRODUCTS/SHOWPRODUCT.CFM?ISBN=0736069380

There's a link if ya want to take a look at it. Don't know if TW have it. I THINK they do. Not sure.

Anyone recommend this?

[Ronaldo]

Fitness drills by a master, http://www.youtube.com/watch?v=qGVb4aWlnKc

[FastFreddy]

Lots of drugs.

[Ronaldo]

Lots of drugs.

A-Roid's routine?

[FastFreddy]

Armstrong will be next, maybe they all can get a group discount.

[150mph_]

no one does drugs... or steroids in tennis
people should just stfu

[gastro54]

I have seen some sections of the book and the author looks very competent. Search

site:humankinetics.com "roetert" + "pdf" -html -htm -php -asp

in google to find the samples they have available.


Maybe "Complete Conditioning for Tennis" would be a good book or dvd or whatever it is to buy?

http://www.humankinetics.com/PRODUCTS/SHOWPRODUCT.CFM?ISBN=0736069380

There's a link if ya want to take a look at it. Don't know if TW have it. I THINK they do. Not sure.

Anyone recommend this?