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Old 04-03-2013, 07:20 AM   #7
charliefedererer's Avatar
Join Date: Feb 2009
Posts: 5,639

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:

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."

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."
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