Is there any power training I can do off-court, any specific exercises? Any weight exercises? I want to get stronger and hit harder heavier balls.
I'm sure I also drive many crazy with the long posts. But my worry for this poster, like many others, is that a quick, direct reply can get them doing something that can make matters worse, not better.Charlie....just wanted to say how much I enjoy your posts. You always have solid information to share with others. Good stuff.
Check with your physio first, but it may be appropriate to start doing very low weight dumbell bench presses as a way to add in some upper extremity strength. You'll have to consult with your physio when it would be appropriate to be starting planks and pushups that not only strengthen the upper extremities, but the connections of the upper extremities to the core (through the shoulder girdle/scapular muscles), and the the core itself. It does sound like you are still a ways away from overhead strength training with lat and triceps pull downs.Charlie- your posts are great, and I am wondering to what extent I could incorporate pre-tennis upper body training with the rotator cuff rehab stage I am at now? My physio has me doing resistance band work but nothing overhead yet. Is that incompatible with gym activites aimed at increasing upper body strength? I have a feeling the answer is yes...
You probably realize this already, but the time spent in any of the phases of strength training need to be altered for your individual needs.Love you charliefederer. I never knew you trained in stages, for power first then endurance. I thought that doing weights would improve both. Thanks for helping correct my flaws bro =D.
It doesn't take much strength to hit the ball very hard. I've seen 95lb 14 year old girls tear the cover off of the ball. It takes timing, coordination and practice.Is there any power training I can do off-court, any specific exercises? Any weight exercises? I want to get stronger and hit harder heavier balls.
What I like about Sports Fitness Advisor - Tennis Training session is that it gives a lot of information about why tennis players need to train for speed, changes in direction, strength and injury prevention through specific training.Charliefedererer always provides great insights on the subject, but I have to say that I do not like the sportsfitnessadvisor site when it comes to exercise selection. I just don't understand how the exercise they chose is tennis specific not to mention the fact that they suggest so many exercises.
Do we really need bicep curls or tricep extensions if we are doing chinups (well, the site suggests lat pulldowns) and pushups? Sure, doing curls and extensions with a band on off-days would be great to increase blood flow but do you need to do them in your primary weight training session using increasing loads? Also, do you really need to do over the shoulder presses when everybody is complaining of shoulder pain? And isn't it true that many trainers view barbell upright row as one of the worst exercises when it comes to causing shoulder impingement?
So the exercise selection of the site leads me to believe that they really haven't thought about the tennis player in real terms. Rather, they simply said, tennis player uses the shoulder so let's put in an exercise for the shoulder. The tennis player also hops around a lot, so let's put in some calf exercises, etc.
Posture Guy gave you the basics in his response.Pre-season, in-season, post-season and etc makes sense for people with a tennis season.
What about weekend hacks like me who play only weekends all year?
Thanks for your detailed response. What you say makes perfect sense. I guess what bugs me about the site is the discrepancy between the details with which they explain the needs of a tennis player as well as periodization and the lack of details regarding why they recommend the exercises that they do. Also, I think periodization issue is very complicated and not really necessary for a beginner who can't do chin-ups, for example. As long as they are exercising on a regular basis, the improvements should be there even if they are doing something simple like walking lunges and pushups.What I like about Sports Fitness Advisor - Tennis Training session is that it gives a lot of information about why tennis players need to train for speed, changes in direction, strength and injury prevention through specific training.
I see a lot of posts that go like this - "Give me a workout" or "Give me a workout for explosive power". There is no way to give all the reasoning for different types of workouts in one post. Sports Fitness Advisor overall gives reasonable information to start working out for tennis - and not just strength training.
I like that it at least can start a dialogue - for instance your pointing out that upright rows are not a good exercise for tennis players because of impingement issues.
At least they don't recommend a barbell press - the dumbell press is less likely to impinge.
Many asking for a beginning workout can't do chinups or pullups - hence the inclusion of the Lat pull downs.
Although I didn't include it in this thread, in all "recommend me a workout" threads I mention that Sports Fitness Advisor is a good place to begin. But all that want to more seriously want to increase strength work would to well to get Mark Rippetoes's Starting Strength book and video - with a warning against doing a barbell press. And that a tennis player should also be doing more HIIT, agility training and the Thrower's Ten Exercise program to help prevent shoulder, forearm and wrist injuries.
I think if you look back at the recent "Give me a workout" threads this is all in there. There is probably only so much you can put in one post.
Edit: Your question did cause me to (for the first time ever) send an e-mail to Phil at Sports Fitness Advisor and pose your question about including the upright barbell rows and shoulder presses to him.
I'd love to see some recommendations on functional strength training and core work.yeah, I think that's a valid criticism of that site.
At some point when I can get around to it, I'm going to put together a few basic routines up on our website and then I'll post links to them here. Bear in mind, nothing takes the place of finding a good, qualified instructor who designs a protocol specifically for you, then teaches you how to do it correctly. But I figured I'd put up a few basic things focusing on issues like general postural and functional balance, functional strength training, and our version of core work.
I agree that if you think out the program properly, it doesn't take a huge number of exercises to work the entire body in a very effective way.