Optimal Training Schedule for Recreational Player

[CT-Topspin]

Ok, that's good news. How is your endurance/wind?

When you get tired do you run out of breath first or do your muscles give out? What muscle gives out first?

J

I'd say my endurance is fine. When I'm fresh I can go for hours and remain pretty unphased. The problem becomes when I stack days like that on top of each other and I start to wear myself down. Even then, it's more that my legs start becoming less responsive than anything.

For example, take me at a lesson after a few days of playing long hours with a current futures player. There are points in that lesson when I get winded after drills that involve a lot of movement (crosscourt forehand, crosscourt backhand, down the line forehand, backhand volley, back to center, repeat), or I do a 100 ball drill. Following that, I took about 20 minutes to rest before playing a three setter with a slice heavy 3.5 player (involved a lot of movement) and around the third set I felt my legs beginning to give out (probably dehydrated a bit as well)

The short answer to your question is my muscles fail first and it's my legs that give out-- as conditioned as they are they definitely see a lot of work as I try to incorporate constant movement, split step and athletic stance through the course of training.

 

[FiReFTW]

Why the change of opinion?

J

I don't see any change in opinion, in my schedule plan its 12.5 hours per week of quality tennis.

And I said 5-6 times per week for 1h is more than enough for good improvements which is true, but more offers some benefits, tho after you get after the 1h mark the ability to stay focused and learn gradualy drops, so once you get past 2 hours mark I would assume its almost useless since the brain is exhausted and not capable of really storing information anymore. 2hours 5-6 times per week is 12 hours per week, which is exactly like my schedule is.

And the big takeaway here im trying to make is, that 6 times per week for 1 hour is more effective than 2 or 3 times for 3 hours, its scientificaly proven that if you practice more times for less its much more effective than if you practice here and there but for alot of hours.

Now im not saying that someone who plays 6 times per week for 4-5 hours doesn't get somewhat a tiny bit more out of his week practice than someone who plays 6 times per week for 2 hours, but I think once you reach 2 hours, the gain from 2 to 4 hours is so tiny that in my opinion its not benefitial when it comes to other factors such as recovery, burnout from too much, possible injuries from overtraining etc..

 

[CT-Topspin]

I don't see any change in opinion, in my schedule plan its 12.5 hours per week of quality tennis.

And I said 5-6 times per week for 1h is more than enough for good improvements which is true, but more offers some benefits, tho after you get after the 1h mark the ability to stay focused and learn gradualy drops, so once you get past 2 hours mark I would assume its almost useless since the brain is exhausted and not capable of really storing information anymore. 2hours 5-6 times per week is 12 hours per week, which is exactly like my schedule is.

And the big takeaway here im trying to make is, that 6 times per week for 1 hour is more effective than 2 or 3 times for 3 hours, its scientificaly proven that if you practice more times for less its much more effective than if you practice here and there but for alot of hours.

Now im not saying that someone who plays 6 times per week for 4-5 hours doesn't get somewhat a tiny bit more out of his week practice than someone who plays 6 times per week for 2 hours, but I think once you reach 2 hours, the gain from 2 to 4 hours is so tiny that in my opinion its not benefitial when it comes to other factors such as recovery, burnout from too much, possible injuries from overtraining etc..

I think the conversation circles back to an assessment of the individual. I think there's something to be said about improving levels of fitness and subsequently your ability to increase your productive volume of training. For example, a pro player is going to be able to handle a much more intensive schedule BECAUSE of their level of fitness and how the body has acclimated when pushed vs. your average recreational player.

 

[FiReFTW]

I think the conversation circles back to an assessment of the individual. I think there's something to be said about improving levels of fitness and subsequently your ability to increase your productive volume of training. For example, a pro player is going to be able to handle a much more intensive schedule BECAUSE of their level of fitness and how the body has acclimated when pushed vs. your average recreational player.

You forgot the most important aspect which is money.

Im pretty sure most people can't afford an optimal training regiment.

Lets say you train 10 hours per week with a high level coach, whats that going to cost, 2000$ per month? Probably even more

 

[J011yroger]

I'd say my endurance is fine. When I'm fresh I can go for hours and remain pretty unphased. The problem becomes when I stack days like that on top of each other and I start to wear myself down. Even then, it's more that my legs start becoming less responsive than anything.

For example, take me at a lesson after a few days of playing long hours with a current futures player. There are points in that lesson when I get winded after drills that involve a lot of movement (crosscourt forehand, crosscourt backhand, down the line forehand, backhand volley, back to center, repeat), or I do a 100 ball drill. Following that, I took about 20 minutes to rest before playing a three setter with a slice heavy 3.5 player (involved a lot of movement) and around the third set I felt my legs beginning to give out (probably dehydrated a bit as well)

The short answer to your question is my muscles fail first and it's my legs that give out-- as conditioned as they are they definitely see a lot of work as I try to incorporate constant movement, split step and athletic stance through the course of training.

Ok, I went through the same thing. I strength trained, did intervals, ran distance, and it didn't help the problem. The strength training and intervals made me stronger and faster, the distance running helped my wind but no matter what I did my legs would give out. It seemed like if I got more leg power from training I used more in playing and I ran out just as fast. So after playing a few days in a row my legs were toast.

First thing I focused on was recovery. I got on a foam rolling and stretching routine, rolled myself with the stick and used tennis balls on the bottom of my feet, made sure I ate enough protein and drank enough water.

Then this winter I focused on training balance and muscle endurance.

Category 1: The Slow Burn.

For all of these things you shouldn't feel like you are taxing your heart or lungs so if your heart beats fast or your breathing speeds up, slow it down.

I did stairs, lots and lots of stairs just walking 20-30 minutes. We have a stair machine at my gym or do bleachers at a school.

Bike, turn up the resistance so you have to work to pedal at about speed 60. Do about half an hour, sometimes for the last 10 minutes drop the resistance down and bring the speed up around 90-100.

Step ups. Get the 2' plyo box and start with 25lbs in each hand do 12 with the left leg and 12 with the right, rest a minute and repeat until you want to die. You sound pretty strong so that might be too light for you. Basically you want the weight to where after the third set of 12 on each leg you are questioning your life choices.

Lunge walking and reverse split squats. Hold a barbell over your head for super fun times.

Category 2: Balance.

Single leg Romanian deadlifts. Great for your ankles, great for your balance, great for keeping you humble.

Bulgarian split squats, because suffering is fun.

Inverted bosu ball squats, I usually just use a 12lb medicine ball for balance, no heavy weight.

Single leg squats, just do bodyweight and get as low as you can.

Category 3: Jump around.

Box jumps, and try to land quietly.

Jump squats, kettlebells are great for these.

Get a little hurdle, maybe 6 inches, I use a yoga block so I don't kill myself when I knock it over, put your feet together and jump over it forward and back 50 times and side to side 50 times. Rest and repeat.

Get a jump rope and an agility ladder, go nuts for half an hour. With the agility ladder go slow until you learn the pattern. Better than rushing and messing up.

Switch it up and mix it around to keep from getting bored and to keep your body guessing. I would do about an hour per day, every other day is ideal but twice a week is fine.

J

 

[CT-Topspin]

Ok, I went through the same thing. I strength trained, did intervals, ran distance, and it didn't help the problem. The strength training and intervals made me stronger and faster, the distance running helped my wind but no matter what I did my legs would give out. It seemed like if I got more leg power from training I used more in playing and I ran out just as fast. So after playing a few days in a row my legs were toast.

First thing I focused on was recovery. I got on a foam rolling and stretching routine, rolled myself with the stick and used tennis balls on the bottom of my feet, made sure I ate enough protein and drank enough water.

Then this winter I focused on training balance and muscle endurance.

Category 1: The Slow Burn.

For all of these things you shouldn't feel like you are taxing your heart or lungs so if your heart beats fast or your breathing speeds up, slow it down.

I did stairs, lots and lots of stairs just walking 20-30 minutes. We have a stair machine at my gym or do bleachers at a school.

Bike, turn up the resistance so you have to work to pedal at about speed 60. Do about half an hour, sometimes for the last 10 minutes drop the resistance down and bring the speed up around 90-100.

Step ups. Get the 2' plyo box and start with 25lbs in each hand do 12 with the left leg and 12 with the right, rest a minute and repeat until you want to die. You sound pretty strong so that might be too light for you. Basically you want the weight to where after the third set of 12 on each leg you are questioning your life choices.

Lunge walking and reverse split squats. Hold a barbell over your head for super fun times.

Category 2: Balance.

Single leg Romanian deadlifts. Great for your ankles, great for your balance, great for keeping you humble.

Bulgarian split squats, because suffering is fun.

Inverted bosu ball squats, I usually just use a 12lb medicine ball for balance, no heavy weight.

Single leg squats, just do bodyweight and get as low as you can.

Category 3: Jump around.

Box jumps, and try to land quietly.

Jump squats, kettlebells are great for these.

Get a little hurdle, maybe 6 inches, I use a yoga block so I don't kill myself when I knock it over, put your feet together and jump over it forward and back 50 times and side to side 50 times. Rest and repeat.

Get a jump rope and an agility ladder, go nuts for half an hour. With the agility ladder go slow until you learn the pattern. Better than rushing and messing up.

Switch it up and mix it around to keep from getting bored and to keep your body guessing. I would do about an hour per day, every other day is ideal but twice a week is fine.

J

Awesome stuff! I am going to start slowly incorporating these things into my routine as we transition from late fall to winter and court time becomes more expensive. I might experiment with twice a week with these workouts in the morning on top of match play and see how I feel.

Tonight is a rest day for me so I'm going to take the time to make sense of my routine for the next couple of weeks and post it here. I'd like to update this post regularly to give updates on what I'm doing, how I feel, and if I feel certain things are working or not so people can maybe reference it as firsthand experience and pull from it when they will.

 

[J011yroger]

Awesome stuff! I am going to start slowly incorporating these things into my routine as we transition from late fall to winter and court time becomes more expensive. I might experiment with twice a week with these workouts in the morning on top of match play and see how I feel.

Tonight is a rest day for me so I'm going to take the time to make sense of my routine for the next couple of weeks and post it here. I'd like to update this post regularly to give updates on what I'm doing, how I feel, and if I feel certain things are working or not so people can maybe reference it as firsthand experience and pull from it when they will.

What's the weather like in your country? How much of the year can you train outdoors?

J

 

[CT-Topspin]

What's the weather like in your country? How much of the year can you train outdoors?

J

Things start to get dicey once you get below 40 in late November/Early December. It picks up again late March/early April depending on how persistent snow is.

I had a brief stint where I lived out in San Diego. Loved it. I had to come back to take care of some family problems but I have a strong desire to move back. If that ever pans out I get access to much cheaper tennis and perfect weather year round if I can keep myself from being distracted by beers and women. . .

 

[J011yroger]

Things start to get dicey once you get below 40 in late November/Early December. It picks up again late March/early April depending on how persistent snow is.

I had a brief stint where I lived out in San Diego. Loved it. I had to come back to take care of some family problems but I have a strong desire to move back. If that ever pans out I get access to much cheaper tennis and perfect weather year round if I can keep myself from being distracted by beers and women. . .

I'm an idiot, I thought @FiReFTW posted that, I know what the weather is like in your country. I live like 30 miles away lol.

J

 

[J011yroger]

Things start to get dicey once you get below 40 in late November/Early December. It picks up again late March/early April depending on how persistent snow is.

I had a brief stint where I lived out in San Diego. Loved it. I had to come back to take care of some family problems but I have a strong desire to move back. If that ever pans out I get access to much cheaper tennis and perfect weather year round if I can keep myself from being distracted by beers and women. . .

We will have to arrange a meetup! Add @Pickle9 and @nytennisaddict for tennis and beers.

J

 

[CT-Topspin]

I'm an idiot, I thought @FiReFTW posted that, I know what the weather is like in your country. I live like 30 miles away lol.

J

Thought you were cracking a joke!

 

[FiReFTW]

What's the weather like in your country? How much of the year can you train outdoors?

J

Around 6 months outdoor and 6 months indoor.

Indoor sucks because the courts are CRAZY EXPENSIVE, while outdoor is extremely cheap.

 

[StringSnapper]

1. I'm about a 5.0 now, I don't think I was ever a 3.5, my situation is a little odd as I played a good amount as a kid starting around 4 and in high school but didn't have any parental support so I didn't play juniors. I blew out my shoulder at 17 and didn't play for 6 years, after college I started running distance again and working out and rehabbed my shoulder so that I could kind of play again. In the beginning of my comeback I just focused on getting my strokes back. If I could go back in time I would have added more discipline and structure to my practices and I would have competed more so that my ability to hit the ball didn't get so far ahead of my ability to win matches. I get more coaching now from higher level coaches but I always sought out the best coaches I could find.

2. It depends on you and your needs. If I don't play enough matches I lose my match toughness but if I play too many matches I lose my strokes. It's taken me a long time to find the balance and to listen to my body and accurately analyze my game. If you just practice you will suck at playing matches, if you just play matches you will get better at winning at your level but struggle to improve.

3. I'm pretty strong and fit, I do most of my off court training in the winter. I'll run some races for fun in the summer if I get conned into it. I don't run much outside of tennis to save my body but I have built up a base over the years running, skating, biking, doing intervals, distance etc. Now I build stamina by doing live and dead ball drills. 2-1s side to sides, X drills, volley lob drills, deep and short drills, etc. Basically my MO is to push myself until I break in the summer then figure out how to make whatever my weakest link was that year stronger over the winter. I've worked with ATP trainers and I've made up my own routines.

4. My goals are to compete in USTA National and ITF seniors, and win a gold ball. I've been to Nationals for 4.5 and 9.0 so I would like to go back for 5.0 and 10.0.

J

what did you do to rehab your shoulder?