Andy Murray's Off-Season Training

0range

0range

Hall of Fame
Day 1:
- Calorific intake: 5, 800 :shock:
- Track: 400m / 200m testing
- Weights: Lower body
- Tennis: 45 minutes

Day 2:
- Calorific intake: 5, 800
- Weights: upper body
- Tennis: 2 hours
- Bikram yoga: 1.5 hrs

Day 3:
- Calorific intake: 5, 800
- Track: 12 x 200 metres (32 seconds on, 60 seconds off)
- Tennis specific movement work
- Tennis: 45 minutes

...etc.

mcup_sat_andyarm.jpg


Eating 5800 calories a day and still look this cut... life is so NOT fair.
 
Yes, I believe Murray's recent success (post RG till now) is due to his rigorous physical training (and his team of fitness expert).

Murray's not only a top player, he's probably got the best body on the tour right now.
 
You normally see Jez Green in his box at the matches. Green has him sprinting, lifting weights and doing medicine ball drills.

Murray has always been a smart player; he's just been physically and mentally weak. He's clearly physically much stronger. Now, if he were only mentally stronger he might make a run for the top.
 
0range said:
Yes, I believe Murray's recent success (post RG till now) is due to his rigorous physical training (and his team of fitness expert).

Murray's not only a top player, he's probably got the best body on the tour right now.
Click to expand...

Umm... Umm... no.
 
Didn't McEnroe say he saw Murray doing 10 pull-ups with a 45 pound weight strapped to him? That's really impressive.
 
^^^ that's right... here's a pic...!!

m3_chin.jpg


---

Here's more of Murray's fitness routine...

Day 4:
- Calorific intake: 5,800 calories
- Running: 5 miles on South Beach
- Tennis: 2 hours, University of Miami
- Gym: Lower body weights, 1.5 hrs

Day 5:
- Calorific intake: 5,800
- Fitness: None (day-off)

Day 6:
- Calorific intake: 5,800
- Track: 10 x 400 metres
- Football: 90 minutes
- Tennis: 45 minutes
- Weights: Upper body

---

On second thought, if I follow Murray's calorie intake and workout plan, I'll probably just end up injured and fat.
 
Notice how he's raised his thighs to the horizontal plane and holds his legs and the plate with his abs. This while doing the pullup with his back and arms. An entire workout in one exercise here. We can all learn from this.
 
WildVolley said:
You normally see Jez Green in his box at the matches. Green has him sprinting, lifting weights and doing medicine ball drills.

Murray has always been a smart player; he's just been physically and mentally weak. He's clearly physically much stronger. Now, if he were only mentally stronger he might make a run for the top.
Click to expand...
Being in peak physical condition gives you more confidence, which makes you mentally stronger.
 
0range said:
^^^ that's right... here's a pic...!!

m3_chin.jpg


---

Here's more of Murray's fitness routine...

Day 4:
- Calorific intake: 5,800 calories
- Running: 5 miles on South Beach
- Tennis: 2 hours, University of Miami
- Gym: Lower body weights, 1.5 hrs

Day 5:
- Calorific intake: 5,800
- Fitness: None (day-off)

Day 6:
- Calorific intake: 5,800
- Track: 10 x 400 metres
- Football: 90 minutes
- Tennis: 45 minutes
- Weights: Upper body

---

On second thought, if I follow Murray's calorie intake and workout plan, I'll probably just end up injured and fat.
Click to expand...

haha that's so true, it sounds really cool but there's no way that a normal person (even if you work out and are an athlete in good shape) could put up with this kind of punishment. much better to give him a round of applause and do something more level-specific
 
Cyclone said:
ummm... you're right, noone really runs in tennis, it doesn't really require that much stamina anyways ... :p
Click to expand...

whats the farthest youve run in a point?

how is a long jog going to help you more than intervals or sprints?

people sprint in tennis, no one should be jogging (or is it yogging? the j might be silent :) )
 
mike53 said:
Notice how he's raised his thighs to the horizontal plane and holds his legs and the plate with his abs. This while doing the pullup with his back and arms. An entire workout in one exercise here. We can all learn from this.
Click to expand...

Your speculating on that one. Most people when doing a simple pull/chin up with use momentum either by swinging or bringing their knee's up to get to the top. While it's absolutely (and most likely probable) that you are correct, it's still speculating.
 
he eats 5800 cals but he does so much exercise it burns everything off anyway...
i'm surprised he continues his 5800 cal even on his off day...

andy murray might look tougher and meaner but nadal > murray first 2/3 of the season :D
 
cncretecwbo said:
whats the farthest youve run in a point?

how is a long jog going to help you more than intervals or sprints?

people sprint in tennis, no one should be jogging (or is it yogging? the j might be silent :) )
Click to expand...

Jogging long distances improves your stamina. So that even after 3 hours, you'll have energy to keep going. Sprints are good for improving agility/speed/quickness, but if that's all you base your training on, you'll be overwhelmed within an hour or so. C'mon dude, use your head on this one.
 
cncretecwbo said:
whats the farthest youve run in a point?

how is a long jog going to help you more than intervals or sprints?

people sprint in tennis, no one should be jogging (or is it yogging? the j might be silent :) )
Click to expand...

it's not how far you run in a point, it's how far you run over the course of a match
 
What I don't understand though is how these players can go through an entire year's worth of abuse and then undergo these crazy workouts where they really push their bodies... doesn't this put them at a greater risk for injuries?
 
Cyclone said:
What I don't understand though is how these players can go through an entire year's worth of abuse and then undergo these crazy workouts where they really push their bodies... doesn't this put them at a greater risk for injuries?
Click to expand...


Rest and recovery
 
ogruskie said:
Jogging long distances improves your stamina. So that even after 3 hours, you'll have energy to keep going. Sprints are good for improving agility/speed/quickness, but if that's all you base your training on, you'll be overwhelmed within an hour or so. C'mon dude, use your head on this one.
Click to expand...

i havent run long distances (any more than say, some 400s once in a while) Ive never thought i was lacking in tennis endurance. In fact, I feel like mine endurance on a tennis court (and basketball court) is better than most.

Its about energy systems and muscles. You dont run 5 mile at a jogging pace the same way you run 10 feet at a sprint.

I am using my head, long distances are not better than sprint/INTERVALS, and intervals are probably better for tennis-specific endurance, or speed/quickness-endurance.

Cyclone said:
it's not how far you run in a point, it's how far you run over the course of a match
Click to expand...

no, you recover between points so the effect on your body will be different
 
cncretecwbo said:
i havent run long distances (any more than say, some 400s once in a while) Ive never thought i was lacking in tennis endurance. In fact, I feel like mine endurance on a tennis court (and basketball court) is better than most.

Its about energy systems and muscles. You dont run 5 mile at a jogging pace the same way you run 10 feet at a sprint.

I am using my head, long distances are not better than sprint/INTERVALS, and intervals are probably better for tennis-specific endurance, or speed/quickness-endurance.
Click to expand...

You should NEVER restrict yourself to a specific exercise because you'll be lacking in other areas. Practicing sprints and long distances will make you an overall better player. Sprints will make you quick but you won't last very long through several hard sets. Jogging long distances will improve your stamina but won't improve your agility/quickness. Practicing both = perfection.
 
ogruskie said:
You should NEVER restrict yourself to a specific exercise because you'll be lacking in other areas. Practicing sprints and long distances will make you an overall better player. Sprints will make you quick but you won't last very long through several hard sets. Jogging long distances will improve your stamina but won't improve your agility/quickness. Practicing both = perfection.
Click to expand...

Please explain how you think jogging long distances will help you when you need to sprint in the third set.

It isn't a matter of stamina in terms of simply "still going", you need to be able to keep sprinting late in a match, and for that jogging doesn't help (unless you have severe problems with your aerobic fitness, i.e. you are incredibly out of shape and shouldn't even be sprinting yet.)
 
Gmedlo said:
Please explain how you think jogging long distances will help you when you need to sprint in the third set.

It isn't a matter of stamina in terms of simply "still going", you need to be able to keep sprinting late in a match, and for that jogging doesn't help (unless you have severe problems with your aerobic fitness, i.e. you are incredibly out of shape and shouldn't even be sprinting yet.)
Click to expand...

I think I agree with you, Gmedlo. I've never been a fan of distance running. I believe the main benefits of distance running are cardio. However, if you want to improve your cardio, I would suggest using a cycle or swimming rather than doing running. Serious tennis players do enough running around on the courts. I think that for long term viability, non-impact aerobic training is superior.
 
On second thought, if I follow Murray's calorie intake and workout plan, I'll probably just end up injured and fat.[/QUOTE]

True...thats hecka funny
 
Gmedlo said:
Please explain how you think jogging long distances will help you when you need to sprint in the third set.

It isn't a matter of stamina in terms of simply "still going", you need to be able to keep sprinting late in a match, and for that jogging doesn't help (unless you have severe problems with your aerobic fitness, i.e. you are incredibly out of shape and shouldn't even be sprinting yet.)
Click to expand...

exactly, i dont see why its that hard to understand. I also mentioned INTERVALS for sprint endurance if you need it.

I mean you recover between points and games in tennis anyway.

if youre wondering, look up things like muscle type and energy systems
beckham said:
True...thats hecka funny
Click to expand...

hecka? thats the first time ive heard that one haha
 
going on long runs improves ones aerobic energy system (which is what is used to recover the anaerobic energy system). So improving vo2 max will not directly make you more agile/quick but it will mean you can perform nearer to your max for longer due to faster recovery, which happens in between points.
 
rum02 said:
going on long runs improves ones aerobic energy system (which is what is used to recover the anaerobic energy system). So improving vo2 max will not directly make you more agile/quick but it will mean you can perform nearer to your max for longer due to faster recovery, which happens in between points.
Click to expand...

can i mention interval training again? :)
 
beckham said:
It depends where you live...I bet you live on the east coast. I live in Cali, its how we talk out here, "hecka" is hecka common.
Click to expand...

no ive heard "hella" (beside the point but when i hear someone say it i feel like hitting something) but "hecka" is new to me.
 
One five mile run a week is not a lot.
Pls note that this year Serena declared that she can run for HOURS (LOL). I think this should help him in 4-5 setters.

He does 200 m sprints in 32 seconds which is like a stride (its 64 per 400 only). (I suspect he does some much faster). I am guessing his 100 should be in the low 11's, his 400 best below 55.

His 400s have a 200 rest, i trust they are slower than the 200's, so not very exhausting. But possibly great to keep him going through long points.
 
cncretecwbo said:
can i mention interval training again? :)
Click to expand...

yes interval training is more specific and should make up a higher proportion of training, but throwing in a 5 k run once a week or so can only help. It also contributes greatly to muscular endurance, which isn't gained from short sprints.
The added endurance would help performance over long periods of time (back to back 5 set matches for instances).

The off season in most sports is atleast kick started with cardio, as building a strong aerobic base is essential for most sports
 
cncretecwbo said:
i havent run long distances (any more than say, some 400s once in a while) Ive never thought i was lacking in tennis endurance. In fact, I feel like mine endurance on a tennis court (and basketball court) is better than most.

Its about energy systems and muscles. You dont run 5 mile at a jogging pace the same way you run 10 feet at a sprint.

I am using my head, long distances are not better than sprint/INTERVALS, and intervals are probably better for tennis-specific endurance, or speed/quickness-endurance.



no, you recover between points so the effect on your body will be different
Click to expand...

This may surprise you, but I was training for a marathon this summer and fall and found that I had more endurance during a tennis match than I had before when I wasn't training for a marathon.

Nobody said long distance was better than sprints, but that they complement each other. It does not hurt to run 5 miles as part of any training routine.
 
I have been an avid road cyclist and indoor cycling instructor for the past five years and have thus built a great deal of long-distance endurance stamina. I can get on the bike and go strong for hours.

I recently (late Summer) began playing tennis again after an 8 year absence. I noticed that on some long points, I was really sucking wind - primarily due to the lack of interval training. (I do a small amount of interval work on the bike, but my focus is mainly long-distance endurance.) So I am beginning to incorporate much more interval work in order to get in better tennis condition.

I agree with the posters who state that both interval and endurance work are needed. It simply makes you a better, more rounded player, IMO. For example, the other night, I found myself battling in a long three set singles match. I lost the first set badly and was sucking wind on some of the long points. Nevertheless, I had the endurance (thanks to my cycling) to wear down and outlast my oppenent to win in 3.

I think both types of training are needed. Just my $0.02.

Take care.

DH
 
GUYS:

Jogging is great for all sports, it helps your heart for a long time.
It's very important to have your heart muscle last a long time.

Also, jogging in the heat of miami, will help you big time.

That will help you in the AusOPEN.

Running that 5 miles like murray does is very very beneficial..

Doing sprints also, because you get your quickness from the sprints,
and you get your stamina from the long distance.


ITS WHAT ALL OF THE PROS DO..


LOOK AT THEM
Tennis channel-
Tommy haas runs long
nicole vaidisova does it
sharapova does it
MURRAY DOES IT
DJOKOVIC DOES IT
ALL of the top players do it

NO PAIN NO GAME PEOPLE

Quit trying to make yourself feel better by saying that jogging long distance isn't that helpful
BECAUSE IT IS.

It's good mentally also, because your mentality responds to running a lot.
HENCE: YOU INGRAIN RUNNING INTO BRAIN.

YOU RUN A LOT= IN THE MIDDLE OF A POINT, MENTALLY YOU WONT BE LIKE:
OH NO TOO MUCH RUNNING, I BETTER HIT A WINNER.


RUNNING LONG DISTANCE= MENTALLY+PHYSICALLY STRONGER
 
baseline08thrasher said:
GUYS:

Jogging is great for all sports, it helps your heart for a long time.
It's very important to have your heart muscle last a long time.
...

ITS WHAT ALL OF THE PROS DO..

...

RUNNING LONG DISTANCE= MENTALLY+PHYSICALLY STRONGER
Click to expand...

Ah, the old 'appeal to the pros' argument. I'm still not convinced.

I believe that jogging 5 miles will help with your cardio, but there are definitely other ways of training cardio rather than jogging 5 miles. I won't deny that most pros probably jog, but I don't think it is the reason why they are pros.

It is a mistake to think that pros necessarily train in an optimal fashion. First, what is optimal is debatable. Second, a lot of what athletes do is based on tradition and myth. Some of it has proven to be correct in studies, other parts have been shown to be wrong.
 
baseline08thrasher said:
GUYS:

Jogging is great for all sports,
Click to expand...

no, how will it help a ssprinter or football player? apart from a warmup?

baseline08thrasher said:
it helps your heart for a long time
It's very important to have your heart muscle last a long time.
Click to expand...

true

baseline08thrasher said:
Also, jogging in the heat of miami, will help you big time.

That will help you in the AusOPEN.
Click to expand...

so would tennis in the heat of miami

baseline08thrasher said:
Running that 5 miles like murray does is very very beneficial..

Doing sprints also, because you get your quickness from the sprints,
and you get your stamina from the long distance.
Click to expand...
you will get long distance stamina, not the ability to recover from an all out sprint.

baseline08thrasher said:
ITS WHAT ALL OF THE PROS DO..


LOOK AT THEM
Tennis channel-
Tommy haas runs long
nicole vaidisova does it
sharapova does it
MURRAY DOES IT
DJOKOVIC DOES IT
ALL of the top players do it

NO PAIN NO GAME PEOPLE
Click to expand...

same as that earlier post

baseline08thrasher said:
Quit trying to make yourself feel better by saying that jogging long distance isn't that helpful
BECAUSE IT IS.
Click to expand...

im not trying to make myself feel better, i dont think its as helful as others do, unless you want to loose some unwanted weight
baseline08thrasher said:
It's good mentally also, because your mentality responds to running a lot.
HENCE: YOU INGRAIN RUNNING INTO BRAIN.

YOU RUN A LOT= IN THE MIDDLE OF A POINT, MENTALLY YOU WONT BE LIKE:
OH NO TOO MUCH RUNNING, I BETTER HIT A WINNER.
Click to expand...

but your body will be like "oh i jog so much, let me jog to this ball and not sprint"
baseline08thrasher said:
RUNNING LONG DISTANCE= MENTALLY+PHYSICALLY STRONGER
Click to expand...

mentally: probably, physically: find me a "strong" cross-country runner
 
at the end of the day, unless anyone on this thread is #4 in the world, i say i hedge my bets with a guy who IS, especially since that's how he puts bread on the table. i would assume that he just might know a thing or two about fitness.
 
Cyclone said:
at the end of the day, unless anyone on this thread is #4 in the world, i say i hedge my bets with a guy who IS, especially since that's how he puts bread on the table. i would assume that he just might know a thing or two about fitness.
Click to expand...

Well said, well said. And even greater than he himself, his team of fitness experts. Haha.
 
Wow.. that is so impressive. Hope he does not burn out by the AO.

Though being a fan of Pete, I prefer Pete's off-season training routine..
30 minutes to 1 hr: Keep improving your serve
Relax for the rest of the day :)
 
He works all the weeks with that routine?
I mean, day 1 is only the first day of the program, or it repeats every first day of the week?
 
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