How do you time going to the gym and court time?

[NMTennis]

If I go to the gym and lift a couple of times a week...I still feel some residual soreness for the couple of times I play tennis that week (generally ok if there is a day of rest inbetween). Not bad soreness like I overdid it, but the good type that tells you that you're getting stronger


Whatever gains in strength I notice from lifting that would be helfpul for my game may be mitigated by my soreness. I don't think it hurts my game initially, but by the end of second (or hell - I'd be in trouble in a third) set, my arm feels pretty weak.

I know I'm not doing heavy weight/low reps - but trying to keep it pretty light and doing 15 or so reps.

Any successful strategies out there

[topspin]

I try to workout just before going and play. I do a light workout and use it mostly as a really good warmup, usually working out every muscle group. If I'm not playing tennis that night, I'll do a full workout and do it more intense. I have no problems with soreness since I don't strain. The soreness is normal if you're not working out regularly.

Keep at it, it really does help your tennis. If I'm not working out, my tennis goes down right away.

[waterpro]

I used to lift 4 times a week and played tennis about 4 times a week as well. When I lift, I feel taxed for a few hours after the workout but after that I am fine. And when I say lift, I go all out! Did you just start lifting? How many times a week do you go? It might be that if you are just starting out and only going 1 time a week you are basically shocking your system each time. Try going 2-3 times a week instead. Also if you are really sore, try taking some Glutamine. I am an avid user of this stuff. Glutamine helps your muscles recover faster and shortens the soreness period. I had a 4 days split

Monday - chest, tris, abs
Tuesday - back
thursday - shoulders and bi's
friday - legs, abs

I always did my lifting in the mornings and played tennis tue and wed evenings, sat and sun mornings. When I lift I am usally in there for about about 1-1.5 hours so I am going strong! So you would think that I would always be sore, but nope. The more you go the faster you will recover. And like I said add some glutamin to your portfolio and that should help even more....

[vin]

After you've been lifting for a while, you won't get nearly as sore providing you are consistent. A typical person can only recover from lifting intensely 2-3 x per week. A beginner can get away with more since the weights are lighter. I lift only 2x per week, and now that I'm playing tennis 4-5 x per week, I wouldn't even think of adding another day of weights.

A lot of stretching, which you should be doing anyway for both activities, will also help reduce soreness.

I can usually practice after lifting, but I wouldn't try playing a match. However, most coaches would probably recommend working out after tennis so that the workout doesn't introduce bad habbits or injuries into your tennis from being tired.

Vin