Looking for tennis fitness plan

[federerfan19]

Hello everyone

I am 26 and about 5 11 202 lbs, and I would say I am about a 4-4.5 skill level.
I have been recently entering tournaments and have found that the first set, I am very aggressive and am able to run around the entire court at full speed no problem but once second set comes I end up get more sloppy with my plays and less aggressive because of how tired I am starting to become.

Basically was wondering if someone saw any nice fitness plans with running exercises and weights online somewhere Or someone even has one that they used, or maybe even just would be awesome and could make me one that would be amazing and a big help.
I need a plan that will tell me what I need to do everytime I go to gym.


let me know

Cheers

 

[Harry_Wild]

You just need more stamina. Maybe start with a light 10 minute jog and do it every other day, increase the time by 5 minutes each week. Work your way up to 20 minutes without stopping. If at the beginning you cannot jog for 10 minutes then do it for 5 minutes as your starting point and go from there, take a walk until you catch your breath and continue on till you actually jog for the full 5 minute session. So you jog for 2 minutes, walk, do 3 minutes and you done with 1st session. That should help you be the same conditioning as you were in the 1st set.

 

[ChaelAZ]

https://www.tennisfitness.com/ has a bunch of free resources to develop a plan. You can also looks up ITF Fitness and see what many of the tennis programs do.

 

[SystemicAnomaly]

As for stamina/endurance, you need 2+ types for tennis. You need a good aerobic base (sustained, steafldy state cardio). Cycling, distance running, jogging, etc. However, you also need to develop your ANaerobic systems. Wind sprints, interval training. HIIT is an example of rhe latter. For SOME ppl this will also provide some aerobic benefit in addition to the intended anaerobic benefit. But for many, separate aerobic training is needed.

 

[SystemicAnomaly]

Check out the replies for the following recent thread. In particular, look at posts #2,#3, #6 and some of the subsequent replies.

https://tt.tennis-warehouse.com/index.php?threads/best-weight-training-work-out-plan-for-tennis.661394/

 

[phl92]

Yow mate, I am atm just down the same path and I just found a fitness plan for college players. On the first look this seems really quite good, because explanations about perioridizing are given, however this is made for upcoming professional athletes, so maybe take it a bit slower..
they have a lot of information on it here : http://www.playerdevelopment.usta.com/Strength_Conditioning/
for the plan in .pdf follow this link: http://s3.amazonaws.com/ustaassets/...development_college_conditioning_plan_(1).pdf

 

[SystemicAnomaly]

Yow mate, I am atm just down the same path and I just found a fitness plan for college players. On the first look this seems really quite good, because explanations about perioridizing are given, however this is made for upcoming professional athletes, so maybe take it a bit slower..
they have a lot of information on it here : http://www.playerdevelopment.usta.com/Strength_Conditioning/
for the plan in .pdf follow this link: http://s3.amazonaws.com/ustaassets/...development_college_conditioning_plan_(1).pdf

The thread I linked in post #5 above includes your 1st source as well as several others. Check it out. However, had not seen previously seen the college conditioning resource.

 

[Jobert]

I'll share what had helped me the last few months. I play tennis from 2-4x per week. I'm 41, female.

Take two days per week of active recovery if you exercise daily. That is doing light cardio like exercise bike for 45 minutes where the intensity is low enough that you can carry on a conversation easily. Some people also do swimming on these days. Again, nice and easy.

I like to do shallow water running in a lap pool once a week, if possible. I vary the style of running (high knees, heels to butt, etc) and the direction (lateral running, running backwards). This is really good for my lower legs because of the resistance the water gives and that it's low/medium impact on the joints. It's good cardio. I like to do this after i play tennis for an hour. I consider it my best lower body injury prevention exercise.

And i do non-tennis HIIT twice a week for only 15 minutes. HIIT is awesome for tennis players because it resembles point play. I usually do it on the exercise bike, but I've also done it with a stair stepper. Circuit training/boot camp is also good, but you have to give yourself the 30 or so seconds of recovery between sets. Jump squats, lunges, sprints, jump rope, these are all good. https://elevenbyvenuswilliams.com/blogs/news/18570313-interval-training-for-tennis

And THEN I mix in core work and yoga at least once a week. Because my goal is injury prevention, I try to avoid things like crunches that stress the back. I had a herniated disc last summer before i got serious about fitness. I do most of my core exercises lying on the back (air pedaling feet) or on the stomach (superman) or kneeling (bird dogs).

Regular cardio stuff improves aerobic fitness, HIIT improves anaerobic. You need both in tennis.

 

[megamind]

Tennis Anatomy is a good kindle book that describes different strengthening exercises for tennis strokes. I’d recommend it

 

[phl92]

can you name a au

Tennis Anatomy is a good kindle book that describes different strengthening exercises for tennis strokes. I’d recommend it

can u name an author?

 

[megamind]

can you name a au
can u name an author?

Mark Kovacs/Paul Roetert

Tennis Anatomy: Roetert, E. Paul, Kovacs, Mark: 9780736089364: Amazon.com: Books

Tennis Anatomy [Roetert, E. Paul, Kovacs, Mark] on Amazon.com. *FREE* shipping on qualifying offers. Tennis Anatomy

www.amazon.com

 

[Big_Dangerous]

Hello everyone

I am 26 and about 5 11 202 lbs, and I would say I am about a 4-4.5 skill level.
I have been recently entering tournaments and have found that the first set, I am very aggressive and am able to run around the entire court at full speed no problem but once second set comes I end up get more sloppy with my plays and less aggressive because of how tired I am starting to become.

Basically was wondering if someone saw any nice fitness plans with running exercises and weights online somewhere Or someone even has one that they used, or maybe even just would be awesome and could make me one that would be amazing and a big help.
I need a plan that will tell me what I need to do everytime I go to gym.


let me know

Cheers

Ask The @Hitman