Physical training?

Discussion in 'Tennis Tips/Instruction' started by nextbigbigthing1, Sep 25, 2011.

  1. nextbigbigthing1

    nextbigbigthing1 New User

    Joined:
    Sep 10, 2011
    Messages:
    37
    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
     
    #1
  2. USERNAME

    USERNAME Professional

    Joined:
    Jun 29, 2009
    Messages:
    1,301
    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.
     
    #2
  3. Ramon

    Ramon Hall of Fame

    Joined:
    Sep 4, 2011
    Messages:
    3,575
    Location:
    Florida
    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.
     
    #3
  4. Xizel

    Xizel Professional

    Joined:
    Feb 13, 2011
    Messages:
    1,404
    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.
     
    #4
  5. Chas Tennis

    Chas Tennis Hall of Fame

    Joined:
    Feb 17, 2011
    Messages:
    4,388
    Location:
    Baltimore, MD
    References for Tennis Training

    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.
     
    Last edited: Sep 25, 2011
    #5
  6. Bas

    Bas Rookie

    Joined:
    May 2, 2011
    Messages:
    133
    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
     
    #6
  7. nextbigbigthing1

    nextbigbigthing1 New User

    Joined:
    Sep 10, 2011
    Messages:
    37
    Yes please !!!!
     
    #7
  8. Schwelli

    Schwelli New User

    Joined:
    Jun 17, 2008
    Messages:
    75
    Location:
    Germany
    YES PLEASE!!! :)

    btw: which german club are you playing for?
     
    #8
  9. Bas

    Bas Rookie

    Joined:
    May 2, 2011
    Messages:
    133
    Can anyone tell me how to upload a doc?

    regards
     
    #9
  10. Schwelli

    Schwelli New User

    Joined:
    Jun 17, 2008
    Messages:
    75
    Location:
    Germany
    #10
  11. Bas

    Bas Rookie

    Joined:
    May 2, 2011
    Messages:
    133
    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.
     
    #11
  12. nextbigbigthing1

    nextbigbigthing1 New User

    Joined:
    Sep 10, 2011
    Messages:
    37
    Please Bas, thanks
    please post your training schedule
     
    #12
  13. Devilito

    Devilito Hall of Fame

    Joined:
    Jun 10, 2009
    Messages:
    4,266
    ok i just gotta say it. 5'11" and 114 lbs??? is this you bro?
    [​IMG]

    start putting food in your mouth STAT!
     
    #13

Share This Page