What do you do in the winter?

Discussion in 'Tennis Tips/Instruction' started by splitbouncehit, Dec 17, 2011.

  1. splitbouncehit

    splitbouncehit New User

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    Hey guys, I'm looking for ideas of how to improve during the winter. (I'm too cheap/poor to pay for lots of indoor court time.) For everyone who lives up North, what do you do when it starts snowing?

    So far I'm thinking:
    1. Footwork patterns (watched some footwork videos lately and realized I have a lot of work to do in this area)
    2. Strength training
    3. Cardio/interval training
    4. Agility/plyometrics
    5. Volleying against a wall? (the snow isn't a factor this way, lol)
     
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  2. Xizel

    Xizel Professional

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    Lifting and cardio. Beef up for the girls AND my serve.
     
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  3. 6-2/6-4/6-0

    6-2/6-4/6-0 Semi-Pro

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    Strength training, and plyometrics are definite. I also try to swim and work on my flexibility (yoga or stretching) a good bit as well. After the new year I'll start putting in time on a stationery bicycle trainer and on the road running to bump up the endurance and lean down.

    When I'm getting antsy to 'play some tennis' I'll throw on a match from YouTube and mimic the returner swinging a racket with cardboard taped over the face to get the timing and some stroke mechanics going. This actually helps me start a lot faster once the weather warms up and I can spend time on the courts again. (I do it in the basement so that no one has to watch me looking like a goofball).
     
    Last edited: Dec 17, 2011
    #3
  4. brc7

    brc7 New User

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    also watch lots of videos on youtube.. Maybe videos of matches or online tennis tips etc. Webtennis and lockandrolltennis are my favourite channels :)
     
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  5. splitbouncehit

    splitbouncehit New User

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    Hey, that's not a bad idea. I was thinking of buying one of the games in the Topspin series and maybe playing serious shadow tennis with it.
     
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  6. r2473

    r2473 Legend

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    Run. Build a firm "cardio" fitness foundation.

    Intervals are fine (I guess), but how long do you do those for? 20 minutes? Half hour? Well, how long is your average match (especially the tough ones that better fitness could make the difference)? 2-3 hours probably.

    It's beyond me how most everyone thinks "intervals" when it come to tennis instead of thinking of the kind of fitness that will help them compete in a typical length match.

    Why not do the best of both worlds? Fartlek runs.
     
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  7. dr325i

    dr325i Legend

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    Play as much as I did during the Summer...just indoors.
    Then, go to FL for the Christmas vacation and play even more ;)
     
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  8. Xizel

    Xizel Professional

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    It's beyond me how you think tennis is low-impact cardio (the only one that can be) done continuously for hours with little rest. Tennis is short bursts of energy expenditure followed by short periods of rest. Tennis needs both an aerobic and anaerobic system, but to say that interval training is less tennis-related than long cardio is plausible for its ignorance.
     
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  9. mikeler

    mikeler G.O.A.T.

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    Play year round tennis here.
     
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  10. fuzz nation

    fuzz nation Legend

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    Watch LOTS of Australian Open coverage!!!
     
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  11. r2473

    r2473 Legend

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    What training would you suggest? Be specific. If you say "interval training" I want to know specifically what you mean. How long? How fast? How often? Etc.

    When I say "long sustained runs", I'm suggesting runs near 1-hour in duration at a fairly intense (lets say 165 bpm) continous pace. I would suggest doing this 4-5 times a week.

    Incorporated in this workout, I would suggest "fartlek" running (when the trainee has advanced and is ready).

    So, what does "interval running" mean?
     
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  12. Xizel

    Xizel Professional

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    I don't have much in mind, but I'm thinking of a sprint/jog cycle (20-30 minutes) done biweekly to be careful of overtraining. But that's besides the point I want to make with this post. I'm not sure if you saw what you wrote, but a run "near 1-hour" at "165 bpm" at "continuous pace" might as well as be a top tier UFC fighter's fitness level. 165 bpm is 80% of my max heart rate and that's darn close to my bpm during a powerlifting set. Not fairly intense, pretty damn intense, for nearly an hour 4-5 times a week. Ouch.
     
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  13. sabala

    sabala Semi-Pro

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    Guess your not hardcore, eh?

    [​IMG]
     
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  14. SStrikerR

    SStrikerR Hall of Fame

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    Unless you aren't a fit person to begin with, that won't help you on the court at all. You aren't running at a continuous pace for a long period of time, you're stopping and starting. If you want to be fast moving on the court, you want to acclimate your body to that. You might as well be running cross-country with that routine.
     
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  15. tennytive

    tennytive Semi-Pro

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    I hit the wall, work out with machines and weights, swim, and play basketball… 21 not full court.
     
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  16. Kam2010

    Kam2010 Rookie

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    play tennis in your head
     
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  17. r2473

    r2473 Legend

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    Sounds good. Have to say it's amusing that one person says my suggested workout is too intense for all but the very top athlete and the other person says that it is worthless for all but the person that is completely unfit to begin with. Maybe someone else will later suggest that it is only for geriatric marathoners or something????

    You might want to ask yourself why part of boxing training is running (often in the morning before the ring and general gym work). Boxing is lots of short bursts of intense activity followed by rests. Why not just to 20 minutes of "interval training" and call it good?

    Why did Lendl and Courier (just two famous examples) run?

    Anyway, you'll have to choose for yourself what "fit" means and tailor your workouts to meet your goals. The 4-5 days of hour long runs (usually incorporating fartlek runs) at ~165 bpm is a sample of something I do. I also do interval training 3-4 days per week and 2 pretty intense resistance workouts on top of that in addition to just playing tennis a few times per week. It really isn't that much or that intense, but all that combined keeps me "fit" as far as I'm concerned (not counting the tennis it is about 8 hours total per week, not exactly "overtraining" by most definitions).........and I'm nearly 40. I don't tire much at all these days playing tennis for 2-3 hours. I credit that to my hour long runs at "pace".

    Anyway, it works for me so I thought I'd share it. If it seems "ignorant" than I can proudly say that I happily live in such a state of ignorance as part of my lifestyle. Maybe one day I'll wake up and realize I'm overtraining (everybody's favorite thing to talk about, especially those of us that don't even train for 10 hours in a week lol).
     
    Last edited: Dec 18, 2011
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  18. sphinx780

    sphinx780 Professional

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    Screw the running, this will keep your heart racing in the winter:

    [​IMG]
     
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  19. Fuji

    Fuji Legend

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    My off season is pretty much the same every year! This year I jacked it up!

    I've been doing a bike class (spin intervals) where I do 22 Miles in an hour. I do this 3 times a week. I also run 10 miles every other day, mixing in sprints every 3 minutes for 45secs to 1 minute.

    It's a great cardio work out. I'm also doing some weight lifting with leg press (400lbs 4 sets of 10), bench press (140lbs 3 sets of 10) , squats (40lbs per hand 3 sets of 5 ), and lots of bicep curls (60lbs, 3 sets of 25 reps.) It's a solid way to keep in shape during the winter. :)

    -Fuji
     
    Last edited: Dec 18, 2011
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  20. adamX012

    adamX012 Rookie

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    You are a very hardworking person. Is that your court?
     
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  21. tlm

    tlm Legend

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    I play tennis at least 5 days a week indoors.
     
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  22. rufusbgood

    rufusbgood Semi-Pro

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    I'm also in the Northeast and unless it's windy or the courts are covered with snow we continue to play outdoors. I used to have a hitting partner who would drag me out with temps in the single digits, but he stopped playing. If I can't get someone to join me, I actually enjoy wall hitting. I play indoors if I can get a good rate or if someone needs a sub. I once tried to shovel a court at a state park and was chased away by the park supervisor. He said my shovel was going to ruin the court surface (he was probably right). I've also been chased away by security patrols when I tried to practice against a wall in an underground garage.
     
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  23. Larrysümmers

    Larrysümmers Hall of Fame

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    i like to induce a deep zone of thought, and turn on the tennis channel. even thoough they seem to show the same things over and over, you always see something new; also, the commentators usually discuss tactics and whatnot.

    i wish i could still be playing, just nowhere around here so its a nice rest period
     
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  24. maggmaster

    maggmaster Hall of Fame

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    I play all winter, same as summer pretty much.
     
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  25. thug the bunny

    thug the bunny Professional

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    If I can't play I hit the weights. But if it gets up to at least 40 and there's no snow, I'm playin!
     
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  26. NLBwell

    NLBwell Legend

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    All 5 in the original post are great. For tennis, the strength training should not be for bulk. Plyo is more applicable for tennis.
     
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  27. Tennis Truth

    Tennis Truth Rookie

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    Wow, an hour running at 165bpm. There are a lot of ways to calculate a person's max bpm, but for a 40 year old, that is generally considered 90% or higher. To sustain that for an hour has got to be extremely tough.

    Also wow at 60lbs bicep curls at 25 reps per set, three sets. If you are doing 25 rep sets, you must max out at over 100lbs. I can't imagine grabbing two 50lb dumbells and doing curls.

    I know some fit people in real life, but I know NO ONE who trains like the above two examples. Just saying...
     
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  28. Chas Tennis

    Chas Tennis Hall of Fame

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    50% Platform Tennis & 50% Indoor Blocktime Tennis

    I play indoor blocktime tennis and outdoor platform tennis. I understand that the name 'platform tennis' came from the fact that the court is constructed on an elevated court, about 4 feet off the ground. When it snows on the court you can raise boards at the edges and shovel & sweep off the snow. I believe that platform tennis started in New England.

    Fun game and easier to learn than tennis. We play in a lot of rough weather, 25° f. & windy, cold drizzle, if we drive to a travel match and it starts to rain we usually play. We do not play on ice or snow. The court surface has a serious particle content and resembles the coarsest sand paper.

    About a dozen tennis clubs in our area have between 2-5 platform tennis courts and we have travel leagues. I believe that the other clubs, like our club, include the platform tennis free as part of the tennis membership. Unlike indoor blocktime there are no court fees.

    http://www.paddlepro.com/tips/index.shtml
     
    Last edited: Dec 19, 2011
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  29. Fuji

    Fuji Legend

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    Hey there! No problems at all, I've been working out a while, so it's pretty natural for me to do a bit of heavier weights. For me to max out, I'm not even 100% sure on what I can do. The gym I go to goes up to about 80lbs for dumbbells which I'm curling with. I have done a few of those, but it's a bit much to do more then around 8-10 reps per set.

    It's not too bad if you build up to it. It took me around 6 months to get the point where I can do it comfortably now. I started out with only 15lbs, then each week I did it to the point where I could do reps of 40 with a set of weight, then add 5lbs from there. I got to 45-50lbs when I was doing reps of 30, then from there I added up to 55 and I was doing reps of 30 again. Now I'm up to 60 doing reps of 25. My little goal is to get up to 70-80 but doing around 10-15 reps. I'm not a huge muscle man, and I'm not interested in gaining a lot of bulk. I put on muscle way too easily so I can lose some speed. (It's already started to happen a bit. I'm 6'0 and 188lbs. :oops: )

    I assume this is all related to me, if not sorry! :)

    -Fuji
     
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  30. thug the bunny

    thug the bunny Professional

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    Dude, how can you do 3 sets of 25 60lb curls and not be huge? Is that 60lb per arm? I used to do 3 sets of 14 40lb curls and I got pretty bulked back in the day..
     
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  31. arche3

    arche3 Banned

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    indoors 4 days a week.
    I play 2 day a week teaching my 10 year old. and 1 singles and 1 doubles match per week in a winter league.
     
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  32. NLBwell

    NLBwell Legend

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    When I was working out seriously I got to 3 sets of 15 of 45lb curls and my arms still looked like sticks. It's just how you are made.
     
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  33. splitbouncehit

    splitbouncehit New User

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    #33
  34. CDestroyer

    CDestroyer Professional

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    You said you were a female. I get it. You want to be a female but are a dude.
     
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  35. Fuji

    Fuji Legend

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    Yup 60 per arm! :)

    My arms aren't that big, they just don't have any extra tissue, they are solid that's for sure! It's all in proportion to my body, I'm not that big of a guy, I'm pretty slim so I'm not even sure if I could get "huge" if I wanted to.

    -Fuji
     
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  36. Fuji

    Fuji Legend

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    Oh yes! That's exactly it! I'm glad you finally caught on! :lol:

    -Fuji
     
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  37. Now, THAT'S hardcore!! What's next? Leaf blower to dry up the court?
     
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