My tennis specific fitness plan, tips/comments?

[klue]

Hello,

This is my first post here, although I've been browsing the forums for a couple of weeks now.

Anyway, I really enjoy playing tennis, but don't get to do it all that often (1x1.5hr training per week, maybe some weekend play, and tournaments when possible), but I do take it very seriously and want to perform as best as I can the little time that I do play. I do have more time for fitness, so I made my own tennis specific training, but I'm worried that it is a bit much and I might overextend myself, but at the same time I don't want to cut anything out (I actually want to add stuff!).

So here is basically how I split up my program. I have 3 parts (A, B, and C), and each training day I do one thing of each part.

A1 - Agility training (Several different drills involving sprints in different directions)
A2 - Cardio training (choice out of rowing, spinning, jogging, etc.)

B1 - Chest/Bicep workout
B2 - Back/Tricep workout
B3 - Leg workout
B4 - Shoulder workout

C1 - Core + Forearm exercises (light weights)
C2 - Rotator cuff exercises (light weights)


So at the moment I'm training 4x a week, doing each strength training workout once a week, and each part of A and C twice a week. But I have several problems, that hopefully you guys can help me address:

1. With this program I started prioritizing parts A and C above B..and find that I'm not performing very well on part B. I find myself doing it just to stay in shape, but find the exercises not very tennis specific. I'm thinking about changing these parts to more dynamic exercises, that I can do with only my body weight, but I'm still searching for more exercises to have a variety.

2. For my agility training I have a list of 17 drills, of which I do 9. Each drill takes about 20-30secs, with about 30 sec rest between drills. And I perform each drill 2-3 times..Is this too much? Think it is better to do, for example, 4 drills but more repititions?

3. I recently discovered that the jogging machines at my gym have interval training, in which you can specify two speeds and juggle between them, and I now want to add this to my program..But if I do it instead of cardio, I think I'll really push my legs a bit to far (4x a week of leg intensive stuff!)..

4. What about jumping rope? Do you recommend it for tennis players?

5. And finally, If possible I want to add some flexibility and balance exercises, but don't know any easy (quick) exercises that I can add to my already very full, intense schedule.

Anyway, thats about it. Thank you for taking your time to read this, and any suggestions are welcome.

Regards,

Chris

 

[Punisha]

yoga is great for balance flexibility issues...

i have come to realize more and more in most sports it comes down alot more on your legs and their conditioning that biceps etc as you have to get somewhere before you can use them ...

Um im no genius at tihs but im pretty sure its easier to exercise the bicep and back together but dont hold me to this... wait for ano etc to comment...

seems fair enough, just keep in mind the big chest and arms isnt everything

 

[Japanese Maple]

Klue, what level of tennis player are you, and how old are you? Also, what are your goals as a tennis player? Why would you want to spend all this time doing this tennis specific workout when you only play tennis 1-2/week?

 

[klue]

Japanese Maple,

I'm 23 years old, and I play in the Netherlands, so I don't have a USTA rating. I think my equivalent would be 4.0-4.5 from what I understand of the USTA system..
The only reason I don't play as often as I would like is because I'm a busy student, and the tennis courts where I play are quite far..while the gym is around the corner.
My only goals are those of self accomplishment; I know I won't be any star, but I know that I have it in me to improve. What impedes me ofcourse is the amount of time that I'm on the court, and in that little time I feel my physical condition limits my abilities as well. So that is why I want to improve my tennis in the gym.
Regardless of the fact however, I'm going to spend a lot of the time in the gym anyway, whether it is for tennis or not. Therefore, I prefer to focus all my sport endeavours on 1 goal, rather than doing a counterproductive training.

 

[klue]

I also forgot to mention that I've been going to the gym consistently for over a year now, so do have some experience.

 

[Japanese Maple]

without knowing your height and weight and if your happy with your current weight , body composition, and strength its tough to recommend
the best workout schedule for you. I like to do cardio interval training 4-5/wk on a stationary bike, lift weights 3-4/wk either doing upper/2wk and lower 2/wk or alternating upper and lower 3/wk so one week upper is done twice and lower just once than reverse the next week. I also do speed/plyometrics 2-3/wk along with rope jumping for about 30-45 minutes per workout. Core should be done 3/wk. and stretching every day. Most importantly have fun but don't make your schedule too demanding or you will eventually will tire and quit. More isn't always better, rest is just as important as working out hard!