Are high reps better for tennis?

[Trey]

I know that doing fewer reps (8-12) with heavy weight is suppose to build bulk, but it seems for tennis you want to be lean and mean. So why not do 20-25 reps of a lighter weight?

[Marius_Hancu]

Originally Posted by Trey

I know that doing fewer reps (8-12) with heavy weight is suppose to build bulk, but it seems for tennis you want to be lean and mean. So why not do 20-25 reps of a lighter weight?

Not a bad idea if you want more endurance.
Check:
http://tt.tennis-warehouse.com/showthread.php?t=33800
from which I sample:

How Much ?

The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.

For maximum results athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to an endurance training and a muscular endurance program using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength program using fewer repetitions of a heavier weight.

Load - Repetition Relationship

The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows:

* 60% - 17 reps
* 65% - 14 reps
* 70% - 12 reps
* 75% - 10 reps
* 80% - 8 reps
* 85% - 6 reps
* 90% - 5 reps
* 95% - 3 reps
* 100% - 1 rep

How Many

The number of repetitions performed to fatigue is an important consideration in designing a strength training program. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.

One set of 4-6RM performed 3 days a week is a typical strength training program. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programs to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.

Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.

Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:

* 1RM to 3RM - neuromuscular strength
* 4RM to 6RM - maximum strength by stimulating muscle hypertrophy
* 6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
* 12RM to 20RM - muscle size and endurance

Check this and the other references in my posting at:
Great Fitness Sites:
http://tt.tennis-warehouse.com/showthread.php?t=33800

I'd especially encourage to perform more complex exercises (say squats, deadlifts, cleans) as opposed to just isolation exercises on machines.

Also, more tennis-functional exercises such as those with medicinal ball and stability ball described in:
http://www.matchpoint.homestead.com/Fitness.html
also:
http://outside.away.com/magazine/0199/9901hurt.html
(which are part plyometrics). BTW, check the entire OUTSIDE series there.