conditioning and rest questions

[TonLars]

Just wanted to get some advice and peoples take on this

Ive been playing hard for the last month, usually between 2-4 hours a day. I also throw in a weight routine about 5 times per week, and I had been doing simply conditioning with sprints, jump rope, stationary bike about 5 times a week when I was injured/coming back and before I started playing alot now. Today, and other days, I just really have such a lack of energy. Im running on empty sometimes and I am really out of gas. Im sure this is because I am playing so hard so much, and perhaps I need a certain amount of rest, but Im not sure how much?

Consider that Im trying to be in absolute great fitness for a high level tennis player. How much should I be playing, how long, and how much rest do I need so Im not experiencing these major depletiong of energy days? Or, is it just simply that If I would continue to keep working hard like this over time, even trying to keep going as hard as possible when Im feeling fatigued, that I will get into great shape more effectively doing so and eventually I wont be getting tired? Or is it more so that if Im getting needed rest, and then come back after the rest time to start training again, that I will have gained in my conditioning and then I wont be getting as tired the next set of playing and working out days even with the same intensity and duration? I think Im eating and drinking the right stuff to recover, but Id take recommendations on that as well. Thanks for the help.

 

[Ano]

Hi, Tonlars, I highly recommend a book called COMPLETE CONDITIONING FOR TENNIS by Paul Roetert and Todd Ellenbecker.

The book explains about periodization training.

Periodization is a long term training plan that systematically controls and changes the volume, intensity, frequency and duration of training and competition. Its purpose is to optimize performance at specific times and prevent overtraining, chronic fatigue and burnout.

From your post, I think you did too many weight training & conditioning session/week.

Other book that is highly recommended is PERIODIZATION TRAINING FOR SPORTS by Tudor Bompa Phd.

The book is a simple yet informative look at how North American periodization can be used for training in sport. Bompa outlines all five phases (anatomical adaptation, hypertrophy, maximum strength, power, power endurance/muscular endurance) in an easy to read format. Example programs are listed for a wide range of sports including baseball, football, tennis, and swimming

You can buy COMPLETE CONDITIONING FOR TENNIS from TW.

Good luck.

 

[TonLars]

Thanks Ano, Ill definitely have to consider checking out those books sometime. In the mean time, anyone thats reading this care to offer what they would reccommend?

Right now im thinking I will just have to take 1-2 days during a week and hit for just a short time with less running, or even not at all and maybe just do a short weight workout on those rest days. Today what I did was just a real light and short hitting session with the short weight workout, and so im hoping tommorow I will feel more energy to play and run hard while I hit, which as I said has been usually between 2-4 hours per day within 1 or 2 sessions. Hoping I can do this for at least 3 days before I start feeling depleted again, where I will take another lighter day to rest and recover. Does this sound reasonable?

Also again about the food and drink, Ive thought about the fact that perhaps I really need to eat alot more since Im burning and using so much energy. I think Im consuming the right stuff, but maybe not nearly enough. Id definitelty like to read ideas on what and how much to be eating and drinking for someone who is playing and working out on a regular and intense basis. Thanks

 

[Ano]

Give me a sample of your diet in detail. If I have time, I will give my comment. If I don't, perhaps other posters like fearless1 will.

Btw, did you lose weight on your current diet? If you didn't lose weight that means you eat enough in terms of calories.

Do you experience any of these symptoms of overtraining:
- chronic fatique
- little or no training motivation
- problems sleeping
- elevated heart rate upon waking in the morning
- increased susceptibility to colds and infection
- increased anxiety
- decreased sex drive
- increased frequency of training injuries
- little or no increase in exercise performance ?

If the answer is yes, i recommend you to take a complete rest for up to a week.

 

[TonLars]

I havent actually weighed myself recently, but anytime ive had it done in the last oh say 5 years I have been approximately the same weight, which is more or less 175lbs, at 6'1" with 7-8% body fat as measured last year. Ill give you the general diet of things I eat and drink lately and usually for a day:

Breakfast: Power Bar, or 1 blueberry bagel plain, or pancakes with chocolate chips, or ocassionally 3-4 bacon strips with 2 eggs, with either a glass of water or chocolate milk

Lunch: Quiznos regular Chicken Carbonara sub on wheat bread, or 1 can of beefaroni with a peanut butter sandwich on wheat, or teriyaki chicken/steak with white rice and some veggies like broccoli and carrots, usually with either water, gatorade, or occasionally like 12-16 oz of mountain dew soda

Dinner: Same options as above, along with other options such as about 4 pieces of pepperoni pizza, or a meal at a restauraunt like perkins for example which could be pot roast with fries and bread, or maybe chicken strips with barbeque sauce, again with the same choices for a beverage. Occasionally I will get something different at another restauraunt like a steak and potatoe dinner, or a home cooked meal like lasagna, sphagetti, mac and cheese.

Before/After/during tennis and workouts which total 2-4 hours per day: Go through several gatorade bottles, water, and chocolate milk throughout the day. Id say in a week I drink nearly 16-18 gatorade bottles, a gallon jug of water in my apartment outside of other glasses and fountain water opportunities, and a half gallon of chocolate milk. Other snacks include icecream, pretzels, power bars, ocassionally cookies.

I cant imagine taking an entire week off; theres just no way I can do that and be prepared for the tournaments coming this summer. I have been playing hard daily like I said, just that as the 3rd or 4th consecutive hard tennis session comes around after a couple days, Im feeling a loss of energy and cant go "full out" anymore. Also in the summer when im playing tournaments almost every weekend and hitting literally every day otherwise, I guess I perhaps am experiencing chronic fatigue as the summer goes, and I sometimes run out of gas in the later rounds of tournaments or against other top players when the temperatures are in the 85-110 degree range. But the thing is, Im stronger, faster, more muscular... whatever than almost everyone I play and playing all the time, so I am troubled by how I am feeling the fatigue and letting the summer heat get to me so much. I sweat an exceptional amount, and perhaps that with the loss of fluid and electrolytes is a major contribution to my fatigue, and maybe I should be drinking alot more or something, or am I just genetically at a disadvantage because of my sweating?

So Im just interested in how many hours and days of hard tennis and conditioning I should be putting in to get into elite shape, and still have enough energy to perform? And feel free to crituque my diet as well. Thanks again everyone!

 

[Ano]

Tonlars, give me your email address or email me at ryano_tandayu@victoriabank.co.id

I will send you articles about "the athlete diet" and "advance sport nutrition drink" both written by John Berardi Phd. The Athlete diet article will explain you how to improve your diet.

And of course, if you are interested in how many hours and days of hard tennis and conditioning you should put in to get into elite shape, TOTAL CONDITIONING FOR TENNIS will answer all you need to know.

I'm waiting for your email now. It's fryday morning (8.35 AM) in my place now. I never visit this forum on weekend. So if you send your email on weekend, I will reply you on Monday.

 

[Ano]

Okay, I have received and replied your email. Good luck.

 

[Lane]

Your diet seems wrong, Breakfast is a must, but dont overdo it, as for in between Breakfast and lunch you should have HEALTHY snacks such as carrots, grapes, banana, apple, anything a little sweet so your lunch won't feel like its too little, do the same for dinner. Thats all i have to offer you about your diet, also drink water, drink more water than gatorade.

 

[TonLars]

Yeah, right now I can see the biggest and easiest change I can make is to start eating a bigger and better breakfast. Makes sense so I can sustain myself throughout the day.

 

[J011yroger]

Do you eat during matches/training sessions? Eating something light 1/2 hour before, and something small (I eat the nut power bars) every hour or so helps. In the summer when I am playing 20+ hours a week I drink 1/2 gatoraide and 1/2 water. Sometimes I buy the poweder and mix up my own 1/2 strength.

Sometimes if I go three weeks/a month without some time off, I really really drag. Almost like I hope for rain so I don't practice.

I dunno about you but it is really really important for me to listen to my body. I am young and stupid so when something hurts, I keep playing and it bites me in the ass.

The bottoms of both of my wrists (The pinky side) are very succeptable to damage, and when they get hurt it sticks around for weeks, and most importantly my shoulder.

I am no expert, so I am kind of just hanging in here too as I probably follow about the same training schedule.

One other thing. Have you had bloodwork done to see what you were deficient in? I have, and it makes a huge difference. When I take the right vitamins, (Especially the B Complex) my alarm clock goes off and I spring out of bed, where normally I drag.

I know its tough, but are you getting enough sleep? When I play hard I need 9-10 hours a day, otherwise I am worthless, my consistency and focus suck, and I have trouble seeing the spin of the ball.

J

 

[Nike Man]

Ano, is that article about athlete's diet specific to tennis players or all athletes? If all athletes, can you please post the link or send it to me through email :calsut11@hotmail.co.uk. Thanks......

 

[Goldy]

Let's cut to the chase - the more work you do does not mean you will get better, have you not heard of OVERTRAINING.

I am suprised to hear you are doing weights five times a week i would need to see your schedule to see how that is possible.

What you need to realise is that the body needs time off to recover and get stronger, if you are continually stressing it , it will break down.

You are obviously a god player but you need to get the balance right to progress.

I have worked with a few players in US colleges who all complained about the training info they received.

I work with several world ranked players and we certainly would not consider that workload and expect improvements where you need it most - ON THE COURT!

Get hold of me at www.powertennistraining.com for more info and lets talk

 

[TonLars]

Yes I have heard of over training. I have also heard of working very hard. That is where the problem becomes, as I want to do everything I can, but I have been doing too much, not only now but been doing it this way for years and years.

The weight routine I am actually doing now is not very intense, as in the past Ive done plenty of hard weight training. At this point now I am just doing general conditioning for the upper body by doing workouts with a 25 lb weight, doing several exercises working the main groups with high reps, along with pushups and crunches.

That is why the question is how long, how much- concerning intense on court hitting and match play? Right now I will have to wait to get the book Ano recommended unless someone has a suggestion. As I posted above, I think I just need to realize that I can overtrain, and take 1 or 2 days in the week and have a lighter hitting sessiono. For tournaments this summer, I think I will probably go hard leading up until the 1-2 days before the first round, where I will probably just go hit and serve 25-35 minutes for the whole day.

As far as eating, I need to force myself to get up earlier and eat a bigger and better breakfast. This is going to be tough in some ways, but I think its the first big change I can make. Otherwise, the foods and drinks I am eating overall are carbs and proteins, with very little junk. I think I also just need to get a little more fruit and vegetables into my diet.

Thanks for the advice to the last couple people who posted here. I will check out the website you listed. As far as getting bloodwork, if all else fails I will have to consider that haha, but Im thinking that trying to incluide more rest, a breakfast and sticking to good diet, and getting enough sleep- I should notice some imporvement in my energy.

 

[J011yroger]

Yea, the sleep is so key to get your body to put itself back together again. You just can't train that hard on 6 hours sleep, you feel fine, but your consistency is junk, and you can't see the spin on the ball as well, so your shot anticipation takes a hit too. (At least mine does.)

J

 

[Ano]

Ano, is that article about athlete's diet specific to tennis players or all athletes? If all athletes, can you please post the link or send it to me through email :calsut11@hotmail.co.uk. Thanks......

The articles are for athletes in general. I've sent the articles. Good luck.