View Single Post
Old 01-29-2013, 10:42 PM   #16
charliefedererer's Avatar
Join Date: Feb 2009
Posts: 5,639

Originally Posted by Nutella View Post
found these workouts, any feedback on them?
How long have you been exercising?

Do you seriously want others to jump into this regimen if they have not been working out?

Do you want others to just start in with a power/plyo day?

Do you think it wise to throw out "workouts for the day", or would it be better to have an overall plan of periodization like the following?

"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.

Phase 1 - Foundational Tennis Strength Training
The objective of this 6 week phase is to build a solid base on which you build more intense, more tennis-specific fitness later.

Like all competitive sports, tennis places uneven demands on the body. You swing with one arm and one side of the body. Certain muscle groups are overworked while others are neglected.

Infamous over-use injuries like tennis elbow and damage to the rotator cuff muscles are less likely to occur in a balanced physique.

So our goal during this first phase is to prepare the ligaments, tendons and connective tissue for more strenuous activity to follow.

Phase 2 - Maximum Tennis Strength Training

Now that you have a solid and well-rounded base of strength, you can move on to more intense sessions.

The objective of this 6 week phase is to build high levels of maximum strength.

Phase 3 - Convert to Power & Strength Endurance

Before you undertake a plyometric program, it's important you have an excellent base of strength. Do NOT jump straight to this phase of the tennis strength training plan."

Do you think posting "workouts for the day" is better than having an integrated program to also include the periodization of strength training along with HIIT and agility drills like in the following book: Power Tennis Training by Donald Chu

"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."
charliefedererer is offline   Reply With Quote