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ser_renely 04-01-2013 01:37 PM

Tennis specific weight training and exercise programs
 
Anyone with knowledge know what most pros and colleges/academies do for training exercising/programs?

I have been trying to change my body type/shape over the past year and have been successful in some regards, but I have lost muscle/strength as I work on longer/leaner muscles.

Any workout programs would be great.

Thanks,
Ser

SpitFire 04-02-2013 08:06 AM

I was looking for something similar. Founds this on sticky. Enjoy!

JRstriker12 04-02-2013 08:22 AM

USTA has an online guide to a whole strenght and conditioning program:
http://www.usta.com/Improve-Your-Gam...ng_for_Tennis/

Also found this book "Complete conditioning for tennis" to be helpful - I found a copy in the library and you might find it online for cheap: http://books.google.com/books/about/...d=SijmZb2YvcIC

WildVolley 04-02-2013 09:25 AM

You can make your muscles leaner by losing strength, but I'm not sure how easy it is to make your muscles longer by lifting lighter weights.

My personal opinion is that tennis players should focus on training like a sprinter in the weight room, but with more focus on rotational exercises and shoulder/wrist work. The weight room isn't the place to seek endurance. Tennis relies on fast twitch muscle fibers for quick response and racket head speed.

If you want to change your body composition, diet is going to be the most important factor. The extent to which you build big muscles or have a lean look will mostly be genetic.

JRstriker12 04-02-2013 09:45 AM

Quote:

Originally Posted by WildVolley (Post 7320810)
You can make your muscles leaner by losing strength, but I'm not sure how easy it is to make your muscles longer by lifting lighter weights.

My personal opinion is that tennis players should focus on training like a sprinter in the weight room, but with more focus on rotational exercises and shoulder/wrist work. The weight room isn't the place to seek endurance. Tennis relies on fast twitch muscle fibers for quick response and racket head speed.

If you want to change your body composition, diet is going to be the most important factor. The extent to which you build big muscles or have a lean look will mostly be genetic.

IMHO - It's pretty easy to train for endurance using light eights and high repetitions. Exercises like lunges using body weight, medicine balls, or even a light weight or empty bar are a good strength training exercise for tennis that can contribute to endurance. You don't have to do that in the gym, but you can.

WildVolley 04-02-2013 10:32 AM

Quote:

Originally Posted by JRstriker12 (Post 7320874)
IMHO - It's pretty easy to train for endurance using light eights and high repetitions. Exercises like lunges using body weight, medicine balls, or even a light weight or empty bar are a good strength training exercise for tennis that can contribute to endurance. You don't have to do that in the gym, but you can.

I guess that you could do that. Lunges are a little more taxing than some other exercises. Medicine balls are normally used to train in an explosive fashion, but you could up the number or repetition if you wanted endurance.

Doing lots of repetitions with a very light weight mostly just seems a waste of time to me, but I guess some people swear by it.

I'm not a huge fan of this sort of training for tennis, as tennis is mostly a stop and go type exercise rather than a steady state slog. The endurance stuff is OK to build a base, but not what you want if you're training for performance.

charliefedererer 04-03-2013 07:20 AM

The single best site to give an overview of tennis training, the concept of periodization, and a weight training program is Sports Fitness Advisor, Tennis Training Section: http://www.sport-fitness-advisor.com...s-training.htm

This is how it starts, to give you an idea if this is what you are looking for:
"A tennis training program has to meet the demands of an all-round physically challenging, individual sport.

For a tennis player to perform at their best, they must have just the right mix of aerobic and anaerobic endurance, explosive strength and power, speed off the mark and agility. In fact, the amount of strength, speed, agility and flexibility conditioning a player is prepared to undertake has been linked to the standard they play at (1)."


Here is how the section on strength training starts:

"Periodization of Tennis Strength Training

If you haven't heard the term before, "periodization" sounds complex. But it's a very simple principle that separates strength training for sport from the countless bodybuilding and general fitness routines out there.

Periodization is simply a way to break a larger training regime into smaller chunks or periods. Each period might be a mini training program in and of itself lasting 6 weeks or more.

Each has its own objective and one period follows naturally on from the other.

Unlike many sports, tennis demands several different types of strength... in particular muscular endurance and explosive power. And before these can be developed to optimal levels, the athlete needs to first develop good foundational and maximum strength.

If you try and train for every type of strength at once you'll end up with very little of anything - except fatigue!

So the best method is to focus on one type of strength in each separate phase. That way, you can easily maintain your gains during the competitive season."
- http://www.sport-fitness-advisor.com...-training.html


You may have already done enough strength training to jump right to the "maximum tennis strength" phase, or even the "Phase 3 - Convert to Power & Strength Endurance".
Read the section and decide for yourself.


While Sports Fitness Advisor stresses integrating running and agility training drills, it doesn't have specific modules that address how to integrate, or "periodize" the running/agility with strength training.

If you you are looking for something with specific modules that does this, you may want to consider buying Power Tennis Training [Paperback]
Donald A. Chu (Author):

"Power Tennis Training combines a variety of training methods specifically designed to increase tennis players' endurance, strengthen the muscles they use most often, and enhance their speed. These methods are integrated into 3 training blocks that each feature a mix of different workouts. Each block lasts 4 weeks, providing an easy-to-follow 3-month workout cycle that can be repeated again and again.

Workouts in the first block focus on enhancing endurance and developing strength in the muscles, tendons, and ligaments. In the next two blocks, workouts are designed to help players become faster and hit the ball harder by applying strength more effectively to their tennis strokes."
- http://www.amazon.com/Power-Tennis-T...ennis+training

JRstriker12 04-03-2013 07:28 AM

Quote:

Originally Posted by charliefedererer (Post 7322454)
The single best site to give an overview of tennis training, the concept of periodization, and a weight training program is Sports Fitness Advisor, Tennis Training Section: http://www.sport-fitness-advisor.com...s-training.htm

This is how it starts, to give you an idea if this is what you are looking for:
"A tennis training program has to meet the demands of an all-round physically challenging, individual sport........

Good stuff! Thanks!


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