Strength training and tennis at the same time?

Discussion in 'Health & Fitness' started by limitup, Feb 20, 2013.

  1. limitup

    limitup Professional

    Oct 28, 2005
    End of the rainbow
    In order to hopefully take my game to the next level, and also avoid injuries, I've decided I need to start a serious weight training routine.

    I know WHAT to do, I'm just not sure WHEN to do it. I started up a few weeks ago and it seems like I'm constantly sore. It's kinda hard to play a serious match when my legs are already super sore from doing squats the day before ...

    I play 3-5 times a week with no set schedule, and I play year round. I've read about things like periodization, but I don't have a well-defined season/offseason.

    Can anyone shed some light on the best way to do this?

    I'm a 39 year old male and I have a pretty good base of fitness I'm starting with. I just don't recover like I did when I was 22.

    Should I just keep doing what I'm doing and expect the DOMS to go away at some point or ??
    Last edited: Feb 20, 2013
  2. Chas Tennis

    Chas Tennis Legend

    Feb 17, 2011
    Baltimore, MD
    Not very conclusive information -

    I had found that if I went to the gym in the afternoon and played tennis in the eve I tended lose more often. I thought that there was a correlation. ?

    A tennis instructor said: 'You can go to the gym after tennis but you can't play tennis after going to the gym'.

    I once found some research on the subject with very limited testing. This experiment was more for a one day effect than as part of a continuing training program. What was the effect of a gym workout on an athletic performance later in the day for various times between the two. Athletes went to the gym and then played their sport later in the day. The time between going to the gym and the athletic event was varied. For a few hours separation performance was lessened but for several hours, say, 10 hours, there was not much loss in performance. Take this with a grain of salt as I'm just recalling something that I read without the reference.

    I am playing tennis plus platform tennis 4-5 times a week and, sorry to say, my gym work has slacked off to an occasional trip. I had done 2-3 days gym and 3-5 tennis per week for several years.

    Some considerations:
    If it rains and cancels tennis, go to the gym.
    On occasion, gym in the morning tennis later in the eve?
    Avoid gym in the afternoon and tennis in the eve.
    Go to the gym after doubles tennis - but this might be too much stress overall...?

    Some form of periodization is probably the best the way to optimally train but nobody wants to stop tennis for weeks......

    Hope that you get some informative answers.

    BTW - DOMS often is worse for the higher range of reps, a range that I don't think is optimal for building muscle. Research the issue of reducing your rep range.

    A guy at the gym showed me how to do triceps press downs and told me to do 3 sets of 20 reps each at a heavier weight. It was a new exercise and I did them about as heavy as I could. Over the next 3 days my arms got sorer and sorer from DOMS. At day 3 I could not lift my hands to my face!
    Last edited: Feb 21, 2013
  3. ferociousforehand

    ferociousforehand New User

    Feb 12, 2013
    Chas is right. Whenever i did upper body work outs with weights and played tennis i was stiff and muscle bound. My serve suffered tremendously. And on lower body days my legs would be so stiff i had hard time bending them therefore making my rallies not consistent. Therefore i dont lift weights and then play tenis same day anymore. I dont also play tennis and work out later because i tried that too. Because then my weight lifting suffer big time.

    With my work/life schedule right now this is my schedule:

    Monday: off
    Tuesday: Upper Body (chest/back/shoulders/arms/core)
    Wed: Lower Body (quads/hamstrings/calves/core)
    Thur:play 1 hr singles
    Friday: off
    Sat:2 hrs singles
    Sun:2 hrs singles
  4. charliefedererer

    charliefedererer Legend

    Feb 13, 2009
    While it is likely your body will acclimate to the weight lifting and your DOMS will lessen, your body may be telling you that decreasing your weight and/or reps/sets may be the thing to do right now.

    "Slow but steady wins the race."

    It may take you longer to achieve the strength gains you seek, but it would be better to back off some and go slower than to have your present enthusiasm fade and give up lifting entirely.

    The most important "weight work" is the easiest - that needed to prevent injury.
    The thrower's ten is pretty easy to keep going during play:
  5. charliefedererer

    charliefedererer Legend

    Feb 13, 2009
    Great second post!
  6. ferociousforehand

    ferociousforehand New User

    Feb 12, 2013
    Charliefederer!! I am pretty much repeating what you mentioned many times in these forums. Trying to save you a key stroke or two.:)
  7. dbusiness

    dbusiness Rookie

    May 20, 2009
    If you are going to workout and play tennis the next day when your
    around 40 there is a lot more work involved.

    After your workout you'll need some protein. Then later on intake
    some potassium, magnesium, and zinc. Next you will need a quality
    percussion massager like the "Thumper Sport Percussive Massager"
    You may need to massage the sore muscles multiple times to increase
    the blood flow and recovery to the muscles.

    Lastly you'll need to stretch multiple times and get a good nights sleep.

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