Cross Fit Training
- Thread starter Rob1
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Ronaldo
Bionic Poster
charliefedererer
Legend
Sports Fitness Advisor Tennis Training Section: http://www.sport-fitness-advisor.com/tennis-training.html
Note that in their program they strongly advise against jumping right to explosive plyometric exercises without first developing a strength base - otherwise you risk incurring an injury.
The Elite Approach to Tennis Strength Training http://www.sport-fitness-advisor.com/tennis-strength-training.html
Also note that they strongly advise a shoulder and forearm program to help prevent the common overuse injuries that plague tennis players.
Although several exercises are listed on their site, I think the best of these shoulder and forearm program is the Thrower's Ten Exercises: http://www.muhlenberg.edu/pdf/main/athletics/athletic_training/throwers10.pdf
Also, as you get closer to your season, consider increasing your "running". Here's what one USTA coach recommends:
"When training the players the USTA works with, we usually do some sort of "running" four to five times a week. The running session usually lasts between 20 – 40 minutes, but there is a lot of variety in the types of running we do.
You’ll note that we put running in quotation marks, because much of what we do is different from the long, slow distance running many tennis players are familiar with – there is some long distance running, but the “running” sessions also involve footwork/tennis agility work, or interval runs. The type of running depends upon the periodized strength and conditioning schedule of the player.
Generally, the long distance running and longer interval repeats (400s and 800s) are done during the preparation phase when you are getting ready for the season. Shorter, higher intensity intervals (20s, 40s, 60s, 100s, 200s, and 400s) and on-court footwork/tennis agility are the main focus during the pre-competition phase in the weeks leading up to main competition or competitions. During the competition phase of the season, on-court footwork/tennis agility is the “running” focus.
Recognizing that each player is an individual, we adjust the plan depending upon the player’s cardiovascular endurance, agility and their physical and physiological strengths and weaknesses."
- http://www.usta.com/Improve-Your-Game/Health-Fitness/Training-and-Exercise/Conditioning/
Agility Drills http://assets.usta.com/assets/1/USTA_Import/USTA/dps/doc_437_269.pdf
High Intensity Interval Training (HIIT) http://www.intervaltraining.net/hiit.html
You can do those agility drills using a HIIT-like approach, and even add in swinging before each change in direction like on spider drills and horizontal repeaters.
Good footwork improves when it is your sole focus in a drill, without also having to concentrate on tracking the ball and hitting it.
Note that in their program they strongly advise against jumping right to explosive plyometric exercises without first developing a strength base - otherwise you risk incurring an injury.
The Elite Approach to Tennis Strength Training http://www.sport-fitness-advisor.com/tennis-strength-training.html
Also note that they strongly advise a shoulder and forearm program to help prevent the common overuse injuries that plague tennis players.
Although several exercises are listed on their site, I think the best of these shoulder and forearm program is the Thrower's Ten Exercises: http://www.muhlenberg.edu/pdf/main/athletics/athletic_training/throwers10.pdf
Also, as you get closer to your season, consider increasing your "running". Here's what one USTA coach recommends:
"When training the players the USTA works with, we usually do some sort of "running" four to five times a week. The running session usually lasts between 20 – 40 minutes, but there is a lot of variety in the types of running we do.
You’ll note that we put running in quotation marks, because much of what we do is different from the long, slow distance running many tennis players are familiar with – there is some long distance running, but the “running” sessions also involve footwork/tennis agility work, or interval runs. The type of running depends upon the periodized strength and conditioning schedule of the player.
Generally, the long distance running and longer interval repeats (400s and 800s) are done during the preparation phase when you are getting ready for the season. Shorter, higher intensity intervals (20s, 40s, 60s, 100s, 200s, and 400s) and on-court footwork/tennis agility are the main focus during the pre-competition phase in the weeks leading up to main competition or competitions. During the competition phase of the season, on-court footwork/tennis agility is the “running” focus.
Recognizing that each player is an individual, we adjust the plan depending upon the player’s cardiovascular endurance, agility and their physical and physiological strengths and weaknesses."
- http://www.usta.com/Improve-Your-Game/Health-Fitness/Training-and-Exercise/Conditioning/
Agility Drills http://assets.usta.com/assets/1/USTA_Import/USTA/dps/doc_437_269.pdf
High Intensity Interval Training (HIIT) http://www.intervaltraining.net/hiit.html
You can do those agility drills using a HIIT-like approach, and even add in swinging before each change in direction like on spider drills and horizontal repeaters.
Good footwork improves when it is your sole focus in a drill, without also having to concentrate on tracking the ball and hitting it.
I'm a certified personal trainer and I absolutely love Insanity. I've done every kind of exercising and for tennis specific, I find plyometrics and interval training to be the best for me. I understand not every one will agree with me. This is what works for me. My knees feel better, I'm quicker on the court, my endurance goes way up, my foot work is way better.
The other thing that is great about Insanity is that it requires no equipment and it works your core. And the consistent stretching that is done with every routine will increase mobility and flexibility.
The great thing about it, if you can squelch the ego a bit, is to just do it at your own pace. Even if you can't do full squats or full on jumps at first, your body will eventually respond. It's a work out system that you can grow into if you know what I mean.
And of course, I'm a big believer in diet. Get plenty of Omega 3 oil. Cut down on the sugar, include extra fiber in your diet along with plenty of fruits and veggies and watch your fitness level steadily increase. Also beware of bad oils in your diet. We are inundated with crappy Omega 6 oils that actually cause inflammation in the body. Watch out for soybean oil, it's in so many processed foods.
The other thing that is great about Insanity is that it requires no equipment and it works your core. And the consistent stretching that is done with every routine will increase mobility and flexibility.
The great thing about it, if you can squelch the ego a bit, is to just do it at your own pace. Even if you can't do full squats or full on jumps at first, your body will eventually respond. It's a work out system that you can grow into if you know what I mean.
And of course, I'm a big believer in diet. Get plenty of Omega 3 oil. Cut down on the sugar, include extra fiber in your diet along with plenty of fruits and veggies and watch your fitness level steadily increase. Also beware of bad oils in your diet. We are inundated with crappy Omega 6 oils that actually cause inflammation in the body. Watch out for soybean oil, it's in so many processed foods.
Strength
Strength is arguably the most important component of fitness, and it is one of the hardest to develop. Therefore, it would be a good thing to focus on during the off season. You can start focusing more on metabolic conditioning once spring approaches.
The first thing I would do if I were you is to find someone who can run you through the FMS (functional movement screen). This will help you identify any basic movement limitations that you may have, which is important because such limitations are likely to increase your risk of injury and inhibit your performance. If you skip this step, anything you do is more likely to be counterproductive.
Once your cleared by the FMS, I would then focus primarily on strength training with a moderate amount of conditioning work for maintenance (until spring approaches).
If you choose to do CrossFit, make sure you choose a place with good coaches, and be mindful of overtraining. If you find that all they are doing is pushing you without really paying much attention to the quality of your movement, you should probably go elsewhere.
Strength is arguably the most important component of fitness, and it is one of the hardest to develop. Therefore, it would be a good thing to focus on during the off season. You can start focusing more on metabolic conditioning once spring approaches.
The first thing I would do if I were you is to find someone who can run you through the FMS (functional movement screen). This will help you identify any basic movement limitations that you may have, which is important because such limitations are likely to increase your risk of injury and inhibit your performance. If you skip this step, anything you do is more likely to be counterproductive.
Once your cleared by the FMS, I would then focus primarily on strength training with a moderate amount of conditioning work for maintenance (until spring approaches).
If you choose to do CrossFit, make sure you choose a place with good coaches, and be mindful of overtraining. If you find that all they are doing is pushing you without really paying much attention to the quality of your movement, you should probably go elsewhere.
TimeToPlaySets
Legend
The problem with Insanity is that it will destroy your knees if you do it as prescribed, 5 days a week. I would not do that more than once a week. Every person I know who has done it has mentioned knee issues.
purple-n-gold
Hall of Fame
I do Insanity 2-3 times per week, it is a great workout but 4-5 times weekly is overkill imo. I try to do some form of exercise 4-5 times most weeks.
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