PDA

View Full Version : Physical training?


nextbigbigthing1
09-25-2011, 01:44 AM
Hello
I am a high level player with an allround solid technical game.
My one weakness is strength as i am 5 11 and only 52kgs.
Whereas ferrer and davydenko are 5 9 and 70.
So i sometimes lack strength and power etc.
What exercises etc do you suggest i do to improve my strength and power,.
thanks

USERNAME
09-25-2011, 02:24 AM
Free weights, regular weights, body weight exercises, resistance bands and med ball exercises, etc, etc, etc... There are tons of options! Do a little research and I guarantee you will find lots of routines.

Ramon
09-25-2011, 05:07 AM
If you want to gain muscle mass, you should train like a bodybuilder during the mass building phase. If you have enough time, do a 3-day split routine instead of working every muscle on the same day, so you can work each muscle as hard as you can. Do mostly heavy exercises that work more than one muscle group (squat, bench press, barbell rows, military press, chinups, dips, leg press, etc.). Warm up with light weights, but move up to heavy weights where you are struggling at 6-8 reps. Get a spotter to help you with the last 2 reps if you can.

Make sure you have a balanced diet with multivitamins. If you aren't taking a whey protein powder, then include milk and eggs in your diet so you get complete protein that has all the essential amino acids (proteins that your body doesn't produce) . Creatine is a great supplement for strength and muscle mass.

Xizel
09-25-2011, 08:59 AM
What exercises etc do you suggest i do to improve my strength and power

If you want to gain muscle mass, you should train like a bodybuilder during the mass building phase.

I do agree that there's a correlation between muscle mass and strength (as any powerlifter will preach, me included), but save the bodybuilding routine for when you actually want to build just size, because training for sports is sport-specific and while a bodybuilding routine can do you some good, it's missing the original purpose here, which is STRENGTH and POWER.

Chas Tennis
09-25-2011, 12:23 PM
Hello
I am a high level player with an allround solid technical game.
My one weakness is strength as i am 5 11 and only 52kgs.
Whereas ferrer and davydenko are 5 9 and 70.
So i sometimes lack strength and power etc.
What exercises etc do you suggest i do to improve my strength and power,.
thanks

Two excellent references on tennis conditioning including strength training, injury issues and conditioning for tennis are:

Complete Conditioning for Tennis, E. R. Roetert, T.S. Ellenbecker

From Breakpoint to Advantage, B. Pluim, M. Safran (great book sometimes at a bargain price)

There are also some very good books on periodization where strength training is followed by training that converts strength to speed, then maintaining conditioning for the sports season. Periodization might be problematic for most tennis player's schedules. I have not seem a book mostly about periodization for tennis.

Some of the stuff in these books is for higher level play than mine. As for me I have been particularly interested in conditioning strength and flexibility especially regarding posture issues related to injuries. For example, the Roetert & Ellenbecker reference discusses the conditioning necessary to avoid injury on a high performance serve.

Bas
09-25-2011, 12:27 PM
hi,

I'm from Holland but I play in a German legeau.
From my German club I've got an off season training schedule.
If you want I can post it for you.

Regards,

Bas

nextbigbigthing1
09-28-2011, 12:58 AM
hi,

I'm from Holland but I play in a German legeau.
From my German club I've got an off season training schedule.
If you want I can post it for you.

Regards,

Bas

Yes please !!!!

Schwelli
09-28-2011, 02:43 PM
hi,

I'm from Holland but I play in a German legeau.
From my German club I've got an off season training schedule.
If you want I can post it for you.

Regards,

Bas

YES PLEASE!!! :-)

btw: which german club are you playing for?

Bas
09-29-2011, 03:05 PM
Can anyone tell me how to upload a doc?

regards

Schwelli
09-30-2011, 05:08 AM
no idea. but maybe you can email me the doc? :)
my email is briefkasten@sandplatzgoetter.de

thanks in advance! ;)

Bas
09-30-2011, 06:29 AM
There's no pattent or something on this schedule, it's just a scheme that they use for several years and customized to my off season period.

Fase 1 Overall Strength 5 weeks
Fase 2 Maximum Strength 2 weeks
Fase 3 Sport Specific Strength kracht 3 weeks

Phase 1: 3-10-2011 - 06-11-2011 3x12 90 seconds rest
Dumbbell Squats or Lying Leg Presses (legs, glutes)
Dumbbell/Barbell Bench Presses or Push Ups (chest, triceps)
Back Extensions on Stability Ball (lower back)
Dumbbell Lunges (legs, glutes)
Single Arm Dumbbell Rows (upper back, biceps)
Crunches with Twist (abdominals)
Dumbbell Shoulder Presses or Machine Shoulder Presses (shoulders, triceps)
Standing Barbell Curls (biceps)
Standing Machine Calf Raises (calves)
Barbell Upright Rows (shoulders, trapezius)

Phase 2: 07-11-2011 - 20-11-2011 2-3 * 4-8 3-4 min. rest
Barbell Squats or Lying Leg Presses (legs, glutes)
Barbell/Dumbbell Bench Presses (chest, triceps)
Lat Pull Downs (upper back, biceps)
Barbell/Dumbbell Shoulder Shrugs (shoulders, triceps)
Bent Over Rows (low back, hamstrings)
Weighted Crunches (abdominals)

Phase 3: 21-11-2011 – 18-12-2011 8-10 3-4 min. rest
Squat Jumps
Side Throws
Hurdle Jumps with Sprint
Over the Back Toss
Box Drill with Rings
Slams


Next tho this I do rotator cuff excercises and forearm training. I run a 3/4 km twice a week, just for fun.

nextbigbigthing1
10-20-2011, 04:39 PM
Please Bas, thanks
please post your training schedule

Devilito
10-20-2011, 07:38 PM
ok i just gotta say it. 5'11" and 114 lbs??? is this you bro?
http://www.craigerscinemacorner.com/Images/BALE%20-%20THE%20MACHINIST.jpg

start putting food in your mouth STAT!