Fitness programs as you get older

[rosenstar]

Played junior tennis and then dabbled in college. Looking at all my workouts from that 15 year period, everything is HIIT or Core work. Fast forward to my early-mid-30's, and I can't train like that anymore. After 2 hours of doubles (4.5/5.0 these days) I'm too sore to workout for the next 2 or so days.

I'm still pretty active (walk a couple miles/day with the dogs or doing errands, play tennis 2-5x/month, lift 3x/week) and have had no major injuries. Thinking about my Fitness goals, I want to get strong enough to play tennis more often, and ideally be less sore after playing. I'm thinking that this comes down to 'bulletproofing' (aka really focusing on strengthen) my hips and shoulders, and then playing more tennis.

Any good workout programs for someone in this phase of their tennis 'career'?

UPDATE:
I started doing the Inner Circle Workouts by Jordan Syatt. Nothing particularly special about them, but I'm seeing a much quicker recovery time and much less hip and shoulder pain. In hindsight, I think I was doing a bad job of structuring my workouts, not hitting nearly enough muscle groups in my back/shoulders (I was basically just doing a bunch of pull ups) and hamstrings (doing sooo many more deadlifts). I think the next step is to play more frequently for shorter periods of time (not every hit has to be 1.5+ hrs, try to hit for 45-60min more frequently).

 

[Jst21121]

I did crossfit- and I'm making my own crossfit gym. I can literally hop into the garage and get a great workout in 45 min. I'm not doing any of those crazy lifts that you see online youtube fails- but rather- keep it simple with decent work out of the day. In 45 min you can get a great workout with a rower/skier/bike/boxjumps/kettleball/and some bar lifts.

I still dabble in triathlon- biking/running/swimming but with two young toddlers- its hard to find time to dedicate 3 hours of biking on a sunday, 2 hours of running etc...so I switched to crossfit as I feel like the workout is at your own pace- can be slow or fast and in addition, it translates well to tennis.

 

[Bambooman]

Early to mid thirties is YOUNG. You're just out of shape.

There's nothing special about this phase that requires you to do more than putting in the work. Run more, bike more and then add in the higher intensity stuff.

 

[rosenstar]

Early to mid thirties is YOUNG. You're just out of shape.

I'm not out of shape - I'm running 6:30 minute miles and doing pullups with a 45 lb plate hanging from my waste. I can do a 4' box jump. My resting heart rate is in the low 50's. I don't have my 6-pack anymore (#dadlife), but I'm not out of shape.

That said, I'm not quite in 'tennis shape' any more either. I can't play 2 hours of competitive (4.5/5.0) doubles without being incredibly sore for 2+ days (mostly hips and shoulders). That means that if I play tennis twice in a week, I'm spending 4 days/week recovering (or doing light work), and I'm lucky to get one day in a week where I can actually get stronger. As a result, I'm playing less tennis and focusing more on strength. My goal is to be playing more tennis.

5 or so years ago, I would've just upped the intensity of my workouts (more plyo work, more burpees, more sled pushes, more jumping rope/ladder drills/battle ropes between sets), and taken less rest days, but these days, that stuff just makes me more sore (and not the good kind of sore).

I'm looking for something more sustainable, lower impact, that will improve strength and mobility, thereby (hopefully) reducing soreness.

In 45 min you can get a great workout with a rower/skier/bike/boxjumps/kettleball/and some bar lifts.

This is what I'm doing a lot of now - no power lifting (eg; cleans) but deadlifts, Kettlebell work, pull ups, bar dips, biking, etc. Again, looking for something more sustainable that focuses on both strength and mobility.

 

[tjanev]

consider mountain biking if you have some good trails in your area. good leg, arm and core work out and cardio

 

[Bambooman]

I'm not out of shape - I'm running 6:30 minute miles and doing pullups with a 45 lb plate hanging from my waste. I can do a 4' box jump. My resting heart rate is in the low 50's. I don't have my 6-pack anymore (#dadlife), but I'm not out of shape.

That said, I'm not quite in 'tennis shape' any more either. I can't play 2 hours of competitive (4.5/5.0) doubles without being incredibly sore for 2+ days (mostly hips and shoulders). That means that if I play tennis twice in a week, I'm spending 4 days/week recovering (or doing light work), and I'm lucky to get one day in a week where I can actually get stronger. As a result, I'm playing less tennis and focusing more on strength. My goal is to be playing more tennis.

5 or so years ago, I would've just upped the intensity of my workouts (more plyo work, more burpees, more sled pushes, more jumping rope/ladder drills/battle ropes between sets), and taken less rest days, but these days, that stuff just makes me more sore (and not the good kind of sore).

I'm looking for something more sustainable, lower impact, that will improve strength and mobility, thereby (hopefully) reducing soreness.

This is what I'm doing a lot of now - no power lifting (eg; cleans) but deadlifts, Kettlebell work, pull ups, bar dips, biking, etc. Again, looking for something more sustainable that focuses on both strength and mobility.

If you're not out of shape you wouldn't be asking this question. How many 6:30 miles are you running? You made no mention of that before.

Walking a couple of miles a day and doing errands is worth almost zero when it comes to any sort of functional fitness.

 

[FrankyRelax]

Creatine

 

[Bambooman]

Creatine

lol

 

[Funbun]

It just sounds like you laid out the puzzle pieces and didn't put them together; you're clearly strong but just lack the tennis specific stamina of high-volume spurts of explosive movements.

Is this what you wanted someone to say? Why not practice more tennis?

 

[rosenstar]

It just sounds like you laid out the puzzle pieces and didn't put them together; you're clearly strong but just lack the tennis specific stamina of high-volume spurts of explosive movements.

Is this what you wanted someone to say? Why not practice more tennis?

That's fair - To clarify I'm looking for ways to decrease recovery time so I can play tennis more often and still avoid injury.

10 years ago I could hit 3x per week and lift 3x per week no problem. Now, I can lift 3x per week and do cardio on my off days, but if I play tennis (instead of running/biking) I feel like I'm on the IR for 2 days and need a massage. In the past, I could just train harder/play more, but that doesn't seem to work any more - My hip RoM gets ****ed, my right shoulder gets beat, and I'm exhausted. With a few days, everything typically returns to proper form (if not, I go to my chiropractor and get fixed). The goal is to strengthen those joints/muscles, decrease recovery time, and play more tennis (instead of doing cardio).

 

[Jst21121]

I'm not out of shape - I'm running 6:30 minute miles and doing pullups with a 45 lb plate hanging from my waste. I can do a 4' box jump. My resting heart rate is in the low 50's. I don't have my 6-pack anymore (#dadlife), but I'm not out of shape.

That said, I'm not quite in 'tennis shape' any more either. I can't play 2 hours of competitive (4.5/5.0) doubles without being incredibly sore for 2+ days (mostly hips and shoulders). That means that if I play tennis twice in a week, I'm spending 4 days/week recovering (or doing light work), and I'm lucky to get one day in a week where I can actually get stronger. As a result, I'm playing less tennis and focusing more on strength. My goal is to be playing more tennis.

5 or so years ago, I would've just upped the intensity of my workouts (more plyo work, more burpees, more sled pushes, more jumping rope/ladder drills/battle ropes between sets), and taken less rest days, but these days, that stuff just makes me more sore (and not the good kind of sore).

I'm looking for something more sustainable, lower impact, that will improve strength and mobility, thereby (hopefully) reducing soreness.

This is what I'm doing a lot of now - no power lifting (eg; cleans) but deadlifts, Kettlebell work, pull ups, bar dips, biking, etc. Again, looking for something more sustainable that focuses on both strength and mobility.

To be honest it sounds like you are in great shape. Maybe add some endurance to the list.

Tennis is overall hard on the body. Jumping running sprinting leaping high speed velocity change. Even at the best shape of my life (Ironman triathlete) I found a hard singles match to be “hurting” more the day after.

I could bike 70 miles and then run 10 and be “ok” the next day but tennis is a whole nother level of exercise.

I guess this is why 30 is considered “old” for tennis because to do tennis at a high level it’s just to taxing on the body. Why do you think a lot of pros retire at 30 and the young guys tend to dominate. Cuz it’s hard on the body.

Maybe you just gotta accept that your are just older… and it is what it is. But for the most part it sounds like you are in great shape and prob better then 99% of club players out there.

 

[Bambooman]

Starting to sound like a cry for TRT tbh.

 

[socallefty]

Play tennis daily to strengthen the lower body muscles needed to play tennis - that’s what I do (I’m 54) and that’s what college/pro players do. Then do some exercises to strengthen your dominant shoulder and in general the non-dominant upper body to prevent injuries due to body imbalance. It can just be exercises using resistance bands or light weights and flexibility drills. If your hip hurts, I wonder if you should see a doctor to know if there is an injury as that is not a body part that uninjured tennis players usually complain about.

Pros with a man’s body (past early twenties age) workout with heavy weights mainly during the offseason, but do play tennis 4 hours a day every day except on match days.

Playing every day might seem daunting, but actually I feel less sore after tennis playing daily than when I take breaks of a few days due to weather or travel. If your body hurts a lot after tennis, it is often a sign to replace your strings and shoes. If arm/elbow/shoulder hurts and you are playing with poly, it is likely past 10-15 hours for the stringjob and the poly is dead. If your knees, calves, Achilles, feet hurt, consider playing with a new pair of shoes and see if the pain goes away - if so, it means it is time to throw away (or give to charity) your old pair. Nowadays, the sole of shoes lasts a long time, but the support wears out in 30-70 hours (higher for heavier shoes) and your lower body will ache after that.

 

[dkmura]

I'm 68, so take my advice with a grain of salt. As I've played from my 20.s into my 60's, there's a LOT of things that continue to change. Hips, knees, shoulders- where to start? Perhaps it's time to examine how you play- do you need more specific warmup and cooldown exercises for tennis? To be honest, I never used to even feel my hips or hamstrings when I was in my 30's. Now, they yell at me if I don't keep up my regimen to get ready for the hard and dynamic movements of competitive tennis. Certainly, changing my outlook on tennis and the expectations I have for my performance has helped, but HIT is something I've put on the backburner. It usually results in more downtime than it's worth as I got older.

 

[WildVolley]

For the shoulders, I suggest looking into the throwers 10 exercises and working them into your routine. Also, I advocate dead hanging from a bar as part of a shoulder stretch (you're getting some of this benefit anyway because you do pullups). Make sure to always warm up your shoulders before going big with the serve.

For hips, I was doing the monster walk and then trying to make sure that I'm working on any imbalances caused by the lopsided nature of being a tennis player.

 

[Funbun]

That's fair - To clarify I'm looking for ways to decrease recovery time so I can play tennis more often and still avoid injury.

10 years ago I could hit 3x per week and lift 3x per week no problem. Now, I can lift 3x per week and do cardio on my off days, but if I play tennis (instead of running/biking) I feel like I'm on the IR for 2 days and need a massage. In the past, I could just train harder/play more, but that doesn't seem to work any more - My hip RoM gets ****ed, my right shoulder gets beat, and I'm exhausted. With a few days, everything typically returns to proper form (if not, I go to my chiropractor and get fixed). The goal is to strengthen those joints/muscles, decrease recovery time, and play more tennis (instead of doing cardio).

Do you think you're eating enough to keep up with that level of activity? Hypertrophic lifting and tennis put together sounds really taxing.

I agree more or less with the three posters above me, but I assume you already incorporate some of these warmups/cooldowns/stretches (stretching in particular) into your routines, or it may be worth re-evaluating.

I similarly have decreased hip ROM and shoulder aches here and there, but I exclusively play tennis now, dropped lifting because no time and I just love tennis haha. I specifically agree with @socallefty on just playing every day to make your body get used to it (in addition to frequent restrings because of heavy hitting) and @WildVolley on throwers 10/dead hangs *especially* if you have high volume serve practice.

 

[Jst21121]

Do you think you're eating enough to keep up with that level of activity? Hypertrophic lifting and tennis put together sounds really taxing.

I agree more or less with the three posters above me, but I assume you already incorporate some of these warmups/cooldowns/stretches (stretching in particular) into your routines, or it may be worth re-evaluating.

I similarly have decreased hip ROM and shoulder aches here and there, but I exclusively play tennis now, dropped lifting because no time and I just love tennis haha. I specifically agree with @socallefty on just playing every day to make your body get used to it (in addition to frequent restrings because of heavy hitting) and @WildVolley on throwers 10/dead hangs *especially* if you have high volume serve practice.

Yep there is a thing about overtraining. Playing 3x a week heavy sets plus lifting heavy… not a good recipe. Burnout and you actually lose gains. Constant tired etc

 

[S&V-not_dead_yet]

I'm 57 and I do HIIT and some plyo with a daily core routine. I'm big on pre- and post-match stretching and elastic bands. I play 3x/week [league tends to be doubles; non-league tends to be singles]. As long as I don't play too many consecutive days [2 is my preferred limit], I'm fine. YMMV.

For example:

 

[socallefty]

I'm 57 and I do HIIT and some plyo with a daily core routine. I'm big on pre- and post-match stretching and elastic bands. I play 3x/week [league tends to be doubles; non-league tends to be singles]. As long as I don't play too many consecutive days [2 is my preferred limit], I'm fine. YMMV.

All that to play tennis 2 days in a row. My mileage does vary as I played 164 times during 131 days in a row in 2020 when there was no travel. I’ve also played 46 days, 42 days and 36 days in a row in other years before these playing streaks were ended by travel. All this is on hard courts too with a mix of 65% singles and 35% doubles. Playing tennis daily is the best way to stay fit for tennis!

 

[rosenstar]

Yep there is a thing about overtraining. Playing 3x a week heavy sets plus lifting heavy… not a good recipe. Burnout and you actually lose gains. Constant tired etc

Yea - this is my challenge. Last couple years, I've felt like I'm struggling to find a balance between avoiding overtraining (which, in hindsight, I think I did the majority of youth and college career), but still training enough to avoid discomfort/injury. Fortunately, other than a freak accident roll of the ankle, I've been largely injury free. But as I said above, I want to play more tennis, and cut down on recovery time.

I'm thinking it's time to start some some sort of Power Yoga... might be a good way to get way stronger without the impact on the joints?

Tennis is overall hard on the body. Jumping running sprinting leaping high speed velocity change. Even at the best shape of my life (Ironman triathlete) I found a hard singles match to be “hurting” more the day after.

I could bike 70 miles and then run 10 and be “ok” the next day but tennis is a whole nother level of exercise.

This is where I'm at now. I've never done a triathalon, but a 50 mile bike ride isn't that difficult to me (granted, I'm not racing or pushing myself much more than completion at that distance). I'll be tired, but still able to work out the next day.

Do you think you're eating enough to keep up with that level of activity? Hypertrophic lifting and tennis put together sounds really taxing.

I do - I'm 175, eating 2150 cals/day typically. If you look at a 'chart' like this one, my much physic is closer to the 15% than the 20%.

If your body hurts a lot after tennis, it is often a sign to replace your strings and shoes... ...Nowadays, the sole of shoes lasts a long time, but the support wears out in 30-70 hours (higher for heavier shoes) and your lower body will ache after that.

This is a good point. I haven't replaced my shoes in a while (because the soles are intact). Might be time to order a new pair, or even go somewhere to get fitted. Thanks.

To everyone else who shared mobility work, I appreciate it - I'm going through suggestions now. I think I do a good job of warm up/cool down at the gym, but definitely haven't been as diligent when I go to play tennis. I will keep this mind.

 

[bobleenov1963]

While fitness is important, a healthy diet is just as important or even more important than fitness.

Avoid alcohol, sugar, soda, and junk and processed foods at all costs. Only eat whole foods with a lot of vegetables and fruits.

On that note, it seems like people in the US are getting colon cancer at a much younger age, and a large part of it is due to bad diet habit: https://www.npr.org/sections/health...7875/colon-cancer-signs-screening-young-adult

One person in the office got colon cancer at the age of 34, another one at 35 and a third one at 38. All three consume a lot of processed food because it is much convenient than having to cook food.

 

[S&V-not_dead_yet]

All that to play tennis 2 days in a row. My mileage does vary as I played 164 times during 131 days in a row in 2020 when there was no travel. I’ve also played 46 days, 42 days and 36 days in a row in other years before these playing streaks were ended by travel. All this is on hard courts too with a mix of 65% singles and 35% doubles. Playing tennis daily is the best way to stay fit for tennis!

It's a fine return for the investment for me and my body. I think if I played as much as you did, I'd constantly be injured.

 

[socallefty]

It's a fine return for the investment for me and my body. I think if I played as much as you did, I'd constantly be injured.

If you try it, you might be pleasantly surprised. Playing tennis is great training of all the muscles to play tennis.

 

[S&V-not_dead_yet]

If you try it, you might be pleasantly surprised. Playing tennis is great training of all the muscles to play tennis.

I might be unpleasantly surprised also.

I know my body after many years of both tennis and volleyball. I'll let others test out your hypothesis.

 

[fuzz nation]

Yea - this is my challenge. Last couple years, I've felt like I'm struggling to find a balance between avoiding overtraining (which, in hindsight, I think I did the majority of youth and college career), but still training enough to avoid discomfort/injury. Fortunately, other than a freak accident roll of the ankle, I've been largely injury free. But as I said above, I want to play more tennis, and cut down on recovery time.

I'm thinking it's time to start some some sort of Power Yoga... might be a good way to get way stronger without the impact on the joints?


This is where I'm at now. I've never done a triathalon, but a 50 mile bike ride isn't that difficult to me (granted, I'm not racing or pushing myself much more than completion at that distance). I'll be tired, but still able to work out the next day.

I do - I'm 175, eating 2150 cals/day typically. If you look at a 'chart' like this one, my much physic is closer to the 15% than the 20%.

This is a good point. I haven't replaced my shoes in a while (because the soles are intact). Might be time to order a new pair, or even go somewhere to get fitted. Thanks.

To everyone else who shared mobility work, I appreciate it - I'm going through suggestions now. I think I do a good job of warm up/cool down at the gym, but definitely haven't been as diligent when I go to play tennis. I will keep this mind.

Several years ago I took yoga classes twice a week through most of a winter. This has been maybe the one best addition to my fitness activities that I've ever sampled. A pal of mine had her own studio and she talked me into trying a class. I didn't expect much, but after a few weeks, I found that I had substantially better balance and movement on the courts. Better balance and movement also translated into reduced stress and strain on pretty much everything.

As I aged further away from my warrior years, I eventually started remembering to do some deliberate stretching right after I finished on the courts - before I even get in my car for only a 15-20 min. drive home. This is one more habit that has made a noticeable difference with minimizing my aches and strains, improving my recovery, yaddah-yaddah...

Good to hear that you're riding a bicycle (I think?). I'm now 57 and riding two or maybe three times a week has been my fountain of youth with tennis. It doesn't take the place of running around on the courts, but it keeps my legs happy with no extra pounding and gives me much better endurance so that I can keep pace with most of the high school kids I coach.

One of the things I need to add to my off-court stuff is the "Thrower's Ten" to keep my rotator cuffs in good shape. Maybe also worth a look.

I played high level college rubgy and went through basic US Navy dive school in my day. That was when I could work out twice a day, throw bigger weights around in the gym, and survive on only a few hours of sleep in a pinch. I don't do anything like that anymore. My training and "lifting" is much more geared toward higher reps with moderate weights. That helps to keep me in shape without wearing me down and also keeps me less injury prone. I also do some footwork stuff at the courts - there just doesn't seem to be a substitute for that and I don't want to take up soccer again.

 

[dannyslicer]

Played junior tennis and then dabbled in college. Looking at all my workouts from that 15 year period, everything is HIIT or Core work. Fast forward to my early-mid-30's, and I can't train like that anymore. After 2 hours of doubles (4.5/5.0 these days) I'm too sore to workout for the next 2 or so days.

I'm still pretty active (walk a couple miles/day with the dogs or doing errands, play tennis 2-5x/month, lift 3x/week) and have had no major injuries. Thinking about my Fitness goals, I want to get strong enough to play tennis more often, and ideally be less sore after playing. I'm thinking that this comes down to 'bulletproofing' (aka really focusing on strengthen) my hips and shoulders, and then playing more tennis.

Any good workout programs for someone in this phase of their tennis 'career'?

How much HIIT are you doing?
I know guys twice your age who do HIIT workouts.

You play tennis once a week, so you're in terrible tennis shape.
Play 4-5x a week and you will recover fine from tennis.
I know guys twice your age who play singles tennis 5x a week.

 

[nyc]

As we age, warmup before tennis and rigorous stretching and possibly icing/ice baths after tennis become more and more important to cut down recovery time.

Pay attention to particular problem zones like hip abductors, shoulders and calves/hamstrings.

 

[mcs1970]

Distance swimming 2 to 3 times a week. Gentle on the joints and lot of other benefits.

 

[mcs1970]

If you try it, you might be pleasantly surprised. Playing tennis is great training of all the muscles to play tennis.

How does this address muscle imbalance and tightness? How does it address building muscle to offset osteoporosis? How about folks who have trouble with their knees as they get older?

If you want to be in a specific sport shape you have to play more of that sport. I totally agree. However tennis by itself is not a good way to take care of your body as you get older.

I agree with S&V that I personally would be setting up myself for a serious injury if I overdid tennis now. This from someone who at one point in his life could play 7 days of racquetball as my only exercise for the day.

 

[vokazu]

Distance swimming 2 to 3 times a week. Gentle on the joints and lot of other benefits.

I like swimming too. My favorite is butterfly stroke.

 

[dannyslicer]

How does this address muscle imbalance and tightness? How does it address building muscle to offset osteoporosis? How about folks who have trouble with their knees as they get older?

If you want to be in a specific sport shape you have to play more of that sport. I totally agree. However tennis by itself is not a good way to take care of your body as you get older.

I agree with S&V that I personally would be setting up myself for a serious injury if I overdid tennis now. This from someone who at one point in his life could play 7 days of racquetball as my only exercise for the day.

The more tennis you play, the more your body adapts to daily tennis demands. However, daily tennis also increases the risk of injury. There is an intersting paradox.
How often do you play tennis?

 

[mcs1970]

How often do you play tennis?

Now max 3 times a week 1 to 1.5 hrs. Mostly 2. Would like singles but my most of my friends circle has now moved to doubles.

It’s not a paradox. High level players put a lot of work off the court doing stretching, muscle building, ice, ..etc. That reduces the chances of injuries when they put time on the court for sports specific endurance or skills.

 

[tennis3]

Played junior tennis and then dabbled in college. Looking at all my workouts from that 15 year period, everything is HIIT or Core work. Fast forward to my early-mid-30's, and I can't train like that anymore. After 2 hours of doubles (4.5/5.0 these days) I'm too sore to workout for the next 2 or so days.

I'm still pretty active (walk a couple miles/day with the dogs or doing errands, play tennis 2-5x/month, lift 3x/week) and have had no major injuries. Thinking about my Fitness goals, I want to get strong enough to play tennis more often, and ideally be less sore after playing. I'm thinking that this comes down to 'bulletproofing' (aka really focusing on strengthen) my hips and shoulders, and then playing more tennis.

Any good workout programs for someone in this phase of their tennis 'career'?

Have you tried herding unicorns? It should give you everything you’re looking for with plenty of time and energy for pro level tennis 5+ days a week

 

[movdqa]

Now max 3 times a week 1 to 1.5 hrs. Mostly 2. Would like singles but my most of my friends circle has now moved to doubles.

It’s not a paradox. High level players put a lot of work off the court doing stretching, muscle building, ice, ..etc. That reduces the chances of injuries when they put time on the court for sports specific endurance or skills.

Just checked my stats for last week: 202 minutes of tennis out of 760 minutes working out in total.

The other stuff was running, walking, spinning, yoga, and weights.