Should I run any faster or longer in the Gym for tennis?

[drnantu]

I have been playing tennis 3-4 times/week plus working out in the Gym twice/week for over a year.

In the Gym, I lift and run. My running routine is: 3*1600 (7min-7min30s each with 3 min slow walk in between)or 4*1200 (5min each with 3 min slow walk in between). I have not try harder to increase the speed further.

My question is: should I run any faster or longer for tennis?

I am not a runner, just want to keep in good physical condition to play tennis. I can play single matches 2-3 hours straight and not felling tired.

 

[Deleted member 23235]

I have been playing tennis 3-4 times/week plus working out in the Gym twice/week for over a year.

In the Gym, I lift and run. My running routine is: 3*1600 (7min-7min30s each with 3 min slow walk in between)or 4*1200 (5min each with 3 min slow walk in between). I have not try harder to increase the speed further.

My question is: should I run any faster or longer for tennis?

I am not a runner, just want to keep in good physical condition to play tennis. I can play single matches 2-3 hours straight and not felling tired.

I'm at about that fitness level as well... (eg. did 4x1600@~6:51 and in another workout, did 4x1200@~4:45)... if you follow the philosophy i'm following, i'd shoot to run more intervals (including 100, 200, 400's) with the ultimate goal to be able to run a single ~5-5:30min/mile... i think faster than that, there is diminishing return (eg. you probably play 3sets/3hrs max)

"I can play single matches 2-3 hours straight and not felling tired."
this is relative... it depends on the type/quality of the match, and quality of your opp (eg. how much are you really running in those 2-3 hrs? are you sprinting more or hovering around the middle for long rallies (eg. I've seen 3.5 players play 2+ hr match moon balling each other to the middle of the court), serve and volleying (eg. more explosive), etc...)

my $0.02.

 

[cadfael_tex]

I would think both would be a good recipe. Fast work for court quickness and LSD work for long matches for building endurance.

 

[Xenakis]

I would think both would be a good recipe. Fast work for court quickness and LSD work for long matches for building endurance.

I'm not sure about the LSD for long matches, it might take your mind off the fatigue but things could get a little bit odd. :lol:

 

[larry10s]

^^^^^ good one

 

[dbusiness]

I would think both would be a good recipe.

+1
You should do sprints once a week to work on quickness and decrease your reaction time for drop shots or lobs.

As others have said you need to work on endurance on the other day but keep building up to a goal that allows you to play 3, 4, or 5 sets of competitive tennis and still have gas in the tank.

 

[crosscourt]

What I find works quite well is to get on the treadmill and warm up to your normal running level. Then run for 5 mins. Then increase the speed by 1 level for 30 secs and then another level for 30 seconds until you have increased five times. Then go back to one level above your normal running level. Run steadily again and after an interval repeat the exercise by running five sets of 30 seconds at five higher levels. Then go back to one level above the previous steady running level for a further five minutes. You can keep repeating this.

The change is good for you. You don't get into an easy rhythm and you prcatice running faster off a running base.

cc

 

[LuckyR]

I'm at about that fitness level as well... (eg. did 4x1600@~6:51 and in another workout, did 4x1200@~4:45)... if you follow the philosophy i'm following, i'd shoot to run more intervals (including 100, 200, 400's) with the ultimate goal to be able to run a single ~5-5:30min/mile... i think faster than that, there is diminishing return (eg. you probably play 3sets/3hrs max)

"I can play single matches 2-3 hours straight and not felling tired."
this is relative... it depends on the type/quality of the match, and quality of your opp (eg. how much are you really running in those 2-3 hrs? are you sprinting more or hovering around the middle for long rallies (eg. I've seen 3.5 players play 2+ hr match moon balling each other to the middle of the court), serve and volleying (eg. more explosive), etc...)

my $0.02.

I agree with the idea but I would shorten the interval to 10 - 40 yrds (mostly 10's) since you are never going to run 100 yards or anywhere close to it at a time on the court.

 

[tricky]

I'm not sure about the LSD for long matches,

Without LSD, how else are you going to see the ball break the space-time continuum of your stringbed?

 

[cadfael_tex]

You guys do know I was talking about Long Slow Distance and not the drug right?

 

[Moz]

You guys do know I was talking about Long Slow Distance and not the drug right?

Arthur Lydiard must be turning in his grave!

 

[Xenakis]

Without LSD, how else are you going to see the ball break the space-time continuum of your stringbed?

Exactly!, lol.

 

[charliefedererer]

Every Wednesday after my league match, I do 20 50 yard dashes on a soft playing field. My legs are already warmed up from tennis, and it does not take long to do the sprints. Then I lift.
I think the sprints help for acceleration speed on court.

 

[Dgpsx7]

I would do sprints. I think the more explosive you are the better it is for tennis. If you are in shape endurance will usually follow.

 

[drnantu]

Thanks every one. Spint is a good idea, perhaps after the tennis practice in a track field. The treadmill in the gym max out at 16km/hour.

Another question: Is running in slope equal to running in higher speed? Say running at 8% slope (incline) at 12km/hour is the same as running flat at 16km/hour?

 

[AAAA]

Why are you running 1200m or 1600m? Jim Courier used to do a couple of 400m sprints during a training session. Tennis is a start-stop, start-stop type of game. The interval training you do should I believe mirror the duration and intensity of the sport you play.

 

[drnantu]

The treadmill in the gym max out at 10miles/hour. This means if I want to do sprints, I have to do it in the track field and not in the gym. Track field is difficult to find for someone who live in the center of the city.
I do 3*1600 or 4*1200 to build up endurance for longer tennis play. i.e. 3 hour competitive match.

 

[Ken Honecker]

Heck you don't need a track. Pick a time when the sidwalks aren't packed and sprint down the block. Or just run some stairs which is a time honored method of killing ones legs.

 

[Moz]

The treadmill in the gym max out at 10miles/hour. This means if I want to do sprints, I have to do it in the track field and not in the gym. Track field is difficult to find for someone who live in the center of the city.
I do 3*1600 or 4*1200 to build up endurance for longer tennis play. i.e. 3 hour competitive match.

Not really an endurance workout as such - more of a VO2 max workout which will improve your oxygen efficiency, but not really endurance.

 

[WildVolley]

Not really an endurance workout as such - more of a VO2 max workout which will improve your oxygen efficiency, but not really endurance.

For a sprinter, that's definitely an endurance workout. These things are relative.

For increasing your aerobic capacity (VO2 max) your workout seems fine, but it is suboptimal if you are training your legs for movement in tennis. Jumping rope would be better for tennis movement than running miles. As would short sprints, shuttle runs, etc. Basically drills which require you to change directions quickly and rapidly accelerate and stop.

 

[Moz]

For a sprinter, that's definitely an endurance workout. These things are relative.

If the poster is classifying himself as a sprinter and wants to develop his endurance as a sprinter this is a terrible workout by which to do it. He's better off doing 20 * 200 with 200m jog recovery in 60-90 seconds.

If he is referring to the background endurance required to last 3 hours in a match of which the OP was talking he would need a long run of some sort at an easy pace.