Fitness Plan

Discussion in 'Health & Fitness' started by Setmatch45, Jul 19, 2012.

  1. Setmatch45

    Setmatch45 Rookie

    Mar 22, 2007
    Ok I have districts this weekend and I would say we are the number 1 seed for sure so who knows I could be looking at another month of tennis I don't think we would stand a good chance at sectionals.

    Regardless of how I do at districts I want to start a serious training program that will take me into next year. Improve fitness and foot speed all around improvement.

    My questions are what would you guys think my time is best spent doing? Lets say 2 to 3 hours a day 5 to 6 days per week.
  2. r2473

    r2473 G.O.A.T.

    Aug 14, 2006
    playing tennis
  3. charliefedererer

    charliefedererer Legend

    Feb 13, 2009
    r2 is right on that more tennis played at full intensity is your best short term bet until the season is over.

    Check out the following site for planning an all around program of strength, agility, speed and endurance, and follow the links through the different sections:

    From a USTA coach, advice on running:

    "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."

    Familiarize yourself with High Intensity Interval Training:
    HIIT - High Intensity Interval Training

    Agility drills at high speed done as HIIT will improve both your agility and your fitness:
    Swing your racquet every time you change direction to develop recovery skills out of a shot.

    The best single book on setting up specific tennis exercise programs is Power Tennis Training [Paperback]
    Donald A. Chu (Author)

    The following book actually has even more information, just is less set up with specific exercise blocks to cycle through:
    Tennis Training: Enhancing On-court Performance [Paperback]
    Mark Kovacs PhD (Author), W. Britt Chandler MS (Author), T. Jeff Chandler EdD (Author)

    Good luck!
  4. Setmatch45

    Setmatch45 Rookie

    Mar 22, 2007
    charliefedererer thanks for all the great information! I will put it to good use both books are on the way. I thought my tennis season was going to end this past weekend at districts but we won so 4 weeks to sectionals. Will put this info to use in preperation.

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