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-   -   Tennis body weight, balancing with vanity! (http://tt.tennis-warehouse.com/showthread.php?t=465438)

millardus 06-03-2013 05:07 AM

Tennis body weight, balancing with vanity!
 
So, I've always worked out, and traditionally done quite heavy weights. But right now, it's all doubles tennis and I haven't been in the gym since March!

I'm quite broad shouldered and deep chested, but I'm also just too heavy for good level singles tennis and my belly needs attention. I need to shape up and lose weight for both vanity AND tennis agility!

I'm 1.79 meters, and currently weigh-in at 190lbs. Body fat is about 22%. This is not ideal for tennis OR the beach hahahaha.

The traditional, lean tennis build doesn't really appeal to me because it's not generally a lot of lean muscle. an awful lot of the 5.5 players in my area are very slender, very little obvious *vanity* muscle tone to speak of. Now, I'm not a 5.5, I'm currently around high 4.0 these past few months.

So I want a balance of exercise to suit tennis and generally poncing around during summer. I understand that tennis players do very little on the chest too, and yet I like the idea of a toned chest with lean muscle...... oh vanity why do you loom so superficially in front of me!
  1. What exercise plans can accommodate all of this I ask you...... what?
  2. And, what are your fighting tennis weights out there as well as your build?!?

dominikk1985 06-03-2013 05:48 AM

for tennis usually lighter means better unless you have no muscles at all. the pros are usually like 6"2 and around 175-180 pounds. do some lifting but get the BF down. at your height most pros weigh like 170 pounds

charliefedererer 06-03-2013 07:11 PM

Quote:

Originally Posted by millardus (Post 7468527)
So, I've always worked out, and traditionally done quite heavy weights. But right now, it's all doubles tennis and I haven't been in the gym since March!

I'm quite broad shouldered and deep chested, but I'm also just too heavy for good level singles tennis and my belly needs attention. I need to shape up and lose weight for both vanity AND tennis agility!

I'm 1.79 meters, and currently weigh-in at 190lbs. Body fat is about 22%. This is not ideal for tennis OR the beach hahahaha.

The traditional, lean tennis build doesn't really appeal to me because it's not generally a lot of lean muscle. an awful lot of the 5.5 players in my area are very slender, very little obvious *vanity* muscle tone to speak of. Now, I'm not a 5.5, I'm currently around high 4.0 these past few months.

So I want a balance of exercise to suit tennis and generally poncing around during summer. I understand that tennis players do very little on the chest too, and yet I like the idea of a toned chest with lean muscle...... oh vanity why do you loom so superficially in front of me!
  1. What exercise plans can accommodate all of this I ask you...... what?
  2. And, what are your fighting tennis weights out there as well as your build?!?

First off, its great you want to be in better shape.


You should realize it is a lot more efficient to EAT LESS and NO JUNK FOOD or HIGH CALORIE DRINKS, than it is to exercise weight off.
(It takes two hours of continuous running to run off a Big Mac and medium coke.)


Double is great fun. You can work on your volley, serve and volley and poaches.
Doubles however involves very little exercise.


Many tennis players would rather hit one on one hitting sessions rather than do extra running if given their choice.



If you are playing a lot of singles or running it is hard to keep to a big lifting program in the gym.
But you may be able to get one or two sessions a week concentrating on the basics like squats, deadlifts, bench press and lat pulldowns to stay in better shape.
Most find there is some period of the year - often winter months - when they can hit the gym harder.

Aedan 06-03-2013 07:34 PM

So I want a stability of exercise to match golf and generally poncing around during summer season, i understand that golf games do very little on stomach area too, and yet I like the idea of a beautifully shaped chest area with muscular....

GuyClinch 06-05-2013 07:51 AM

Play tennis and do 2x full body (weight lifting) routines a week. I say full body because if you aren't working out alot - this is a more successful regimen.

Also avoid taking 3 months off in the future. Don't want to sound too trite but steady progress is important in weight lifting.

jwalls 06-06-2013 05:39 AM

I am 189 cm and I weight 237 lbs. I am big boy like yourself. I played college hockey and lacrosse and I also played some semi-pro lacrosse indoor. I know where you're coming from. I started playing tennis as a kid but only really learned anything of value the past year and a half. Now I am fanatical and play at a 3.0 or 3.5 level.

I found that between working on serves, clinics, ladder matches, etc.. I try to do long rallies with my marathon friends. Usually 2-3 hours of just light hitting to burn fat. I don't get to the gym nearly as often now. Say 3 times if I'm lucky!!. When I do I just lift moderate/heavy weights with my calves and legs. I focus core and posture. Upperbody...all body weight. Pull ups, push ups, trx and bands. I don't need and upper bulk if anything the opposite. It has been working well for me but not the ego... going froma 375lb to 180 pound hurts...BUT my joints all hurt a lot less.

The belly is the last to go.

Tsonga is 188cm and plays at 215-220 FYI although now I think he's around 210 for the French Open.

Aedan 06-07-2013 07:44 PM

Quote:

Originally Posted by Aedan (Post 7470742)
So I want a stability of exercise to match golf and generally poncing around during summer season, i understand that golf games do very little on stomach area too, and yet I like the idea of a beautifully shaped chest area with muscular....

Naperville gyms

millardus 06-09-2013 12:37 PM

Jwalls, that is some exceptional work you've done there! Keep going, inspirational. As for the tennis, like anything good, it takes time. I have found that I don't consciously observe my own improvements for over half of the year, and then at one or other stage between 6 and 12 months I suddenly stop and realize that I HAVE improved. Different for other people I am sure, but for me I notice these things SLOWLY!

Back to the weight loss bit now, I'm after some advice from other people who are currently dieting or have already finished. How do you balance your exercising.....

In my case, whereas I am overweight for tennis, I am actually very fit in *numbers* terms (49-54 resting pulse, 110/70 blood pressure), so I can genuinely play sport every day and not generally get injured, fatigued or *too* exhausted....the problem is, I DO tend to do too much sport during the week, which perhaps is why I haven't been to the gym in months now.

I get bored if I am not exercising, and for me, that is a problem because I have ALWAYS been a grazer. When I am on my bum, I snack!

My normal approach when attacking my weight is to play tennis and gym 6 days of the week, so it would generally be Gym on Monday, Wed and Fri, then tennis on Tues, Thurs and Sat...with Sunday off. Gym would normally be 50 mins of weights with small breaks in-between sets, then 20-30 mins on treadmill at 9mph pace. Tennis is generally 2 hrs singles on a Sat, and then 2hrs quite high standard dubs on a Tues and Thurs.

BUT, this feels like too much. I am pretty sure I can still do it, but is this wise? And if it IS too much, what do any of you OTHER grazers do to avoid the snacking when you have 3-4 hrs to kill on a work night? If it is purely a matter of motivating myself to be strong-willed, then fair enough....I need to just DO IT.

Any thoughts and tips out there?

Chopin 06-09-2013 06:47 PM

Does the bench press have any purpose for tennis (or any real purpose at all outside of vanity)? It seems like it just puts stress on the shoulders and I've noticed no tennis players have big pectoral muscles.

GuyClinch 06-09-2013 09:32 PM

Quote:

Does the bench press have any purpose for tennis (or any real purpose at all outside of vanity)? It seems like it just puts stress on the shoulders and I've noticed no tennis players have big pectoral muscles.
There is truth in that - Nadal is pretty scrawny shirtless. I don't think it hurts though to do say dumbell presses (neutral grip) instead of bench press though. Or even better resisted pushups..

S&V Specialist 06-09-2013 10:55 PM

A strong core and strong legs are the most important physical elements to a tennis player IMHO.

GuyClinch 06-09-2013 11:28 PM

^^^No doubt. But I wouldn't neglect entire body areas. Sprinters for example have fairly strong upper bodies as well. A tennis player will use his whole body..though I don't think there is a ton of stress on the chest.

DownTheLine 06-10-2013 06:59 PM

Well, I think you obviously need a good build and keep a lower weight. I saw somewhere a couple years back that a guy that was playing challengers had about a 7% body fat and his doctor told him that was a little too low for long matches. As you can guess Novak is noticeably under that mark and he has no problem in 5 sets.

I myself was just tested about 3 weeks ago and I came in at 3.2% off of a pinch test (yes many of you wont believe it but no big deal). This was after a long time of focusing on my diet and working out and biking a bunch. I have not noticed any signs of fatigue in long three set matches and have noticed that I am moving better than the most part of my opponents during longer matches. It's all about finding your best weight and sticking to that. Only you know

Chopin 06-11-2013 09:44 PM

Quote:

Originally Posted by GuyClinch (Post 7495550)
There is truth in that - Nadal is pretty scrawny shirtless. I don't think it hurts though to do say dumbell presses (neutral grip) instead of bench press though. Or even better resisted pushups..

I did observe that Nadal's back and shoulder blades are ripped with lots of small muscles.

jwalls 06-19-2013 05:06 AM

Late Reply
 
Sorry for the late reply,

Personally with life, work, kids, etc... I try and get to the gym when I am not playing aggressively, by that I mean playing a weekend tournament or two. Or playing for 2.5 hours plus HARD in a day. I usually get to the gym rainy days and more in the winter because its dark and snowy here and indoor fees are costly (I do play indoor 2-3 time a week during the winter usually divided between lessons and rally/games) + vacation (Vegas/Los Angeles) :). I used to play tons of sports as well. I think its better than being stuck in a gym. You just have to play harder to lose more. Tennis has actually completely reshaped my body and because the weather is nice I haven't been to the gym in a week. But I just play harder and sweat more once I get out. I also stretch as much as possible.

I would love to get to the gym that much but it isn't reasonable.

Mix and match moderately heavy workout with workout meant to promote blood circulation through the muscle group. Anti-injury workouts and stretching. Yoga would be best but who has the money for everything.

mikeler 06-19-2013 09:41 AM

Quote:

Originally Posted by charliefedererer (Post 7470683)
First off, its great you want to be in better shape.


You should realize it is a lot more efficient to EAT LESS and NO JUNK FOOD or HIGH CALORIE DRINKS, than it is to exercise weight off.
(It takes two hours of continuous running to run off a Big Mac and medium coke.)


Double is great fun. You can work on your volley, serve and volley and poaches.
Doubles however involves very little exercise.


Many tennis players would rather hit one on one hitting sessions rather than do extra running if given their choice.



If you are playing a lot of singles or running it is hard to keep to a big lifting program in the gym.
But you may be able to get one or two sessions a week concentrating on the basics like squats, deadlifts, bench press and lat pulldowns to stay in better shape.
Most find there is some period of the year - often winter months - when they can hit the gym harder.

I have seen some surprising stats in the past about how many calories doubles will burn. It was more than I expected.

Thud and blunder 06-19-2013 12:48 PM

Country club doubles?

mikeler 06-20-2013 04:27 AM

Quote:

Originally Posted by Thud and blunder (Post 7517726)
Country club doubles?

It really depends on the level of play if that is what you are getting at.

luishcorreia 06-25-2013 06:13 PM

Agassi, verdasco, tsonga.. Even federer have defined pecs.

dman72 06-26-2013 05:56 AM

Quote:

Originally Posted by luishcorreia (Post 7535104)
Agassi, verdasco, tsonga.. Even federer have defined pecs.

Defined...Perry Farrell from Janes Addiction had defined pecs too, taking heroin as your breakfast burns off a lot of body fat.

Bench press is not beneficial to tennis..if it was, tennis players would have 44 inch chests. As it stands most are scrawnier in the chest than the average 3 day a week gym guy here on LI.

I just googled most of the top players, no shirt pics. There is very little if any bench pressing going on by these guys, in most cases none from what I see. It has no use in tennis..you don't need to push anybody off of you.

The only 2 I've seen that might be doing (or were doing) a heavy chest workout were Agassi in his later years (and I remember hearing he was max benching around 300 lbs), and maybe Verdasco currently.


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