Swimming OR hitting the gym OR both?

Dominik

Rookie
Need some help on one thing.

My schedule during the school year is busy but I try to make time for tennis numerous times per week. However, I often have trouble committing to extras such as gym/swimming/running/fitness.

Which of these should I prioritize? I thought of swimming because it seems to incorporate the same muscles as weightlifting in a less targeted way. Furthermore, it does not place stress on any joints in the same way as running for fitness would. Back in my lifeguarding training days I remember getting a HUGE workout with flippers on my legs and paddles tied to my hands, it was ridiculous (you could do a lap in like 5 seconds, insane stuff).

Despite this, would 2-3 hours a week of swimming be better for tennis, or would it be better to commit to the gym? I don't want to mix it up too much because I won't be able to commit if I do anything fancy.

Any feedback is appreciated! My university has a gorgeous athletic facility also used by the Toronto Argonauts so I might as well use it.
 

WildVolley

Legend
If your main concern is improving tennis performance, I'd choose the gym. You can do tennis specific and strength training exercises if you have a good weight room.

If you choose swimming, it will still give you some good non-impact cardio and some strength training for the shoulders and upper body, so it isn't worthless.
 

Tina

Banned
If your main concern is improving tennis performance, I'd choose the gym. You can do tennis specific and strength training exercises if you have a good weight room.

If you choose swimming, it will still give you some good non-impact cardio and some strength training for the shoulders and upper body, so it isn't worthless.

I heard "Swimming" is better than "Gym" for body workout?
 

maverick66

Hall of Fame
I heard "Swimming" is better than "Gym" for body workout?

depends on what your goal is.

Swimming is a great low impact cardio tool. It wont make you very strong but it will help you lose weight and also increase your stamina. It is really good for people that are older or have joint issues.

Now if your goal is to get stronger then no it is nowhere even close to better. Swimming will not correct imbalances either. With weight lifting especially in sports training you can help correct imbalances.

for a quick example tennis builds a huge imbalance to the front of your body plus to one side. With weight lifting you can build up the strength in your back and have the other side somewhat catch up to your dominant side.
 

autumn_leaf

Hall of Fame
i would go for swimming, i was planning to do this myself last semester, but i hate the smell of chlorine.

if you do decide to switch it up i would do 2 days of gym and 1 day of swimming for cardio. i find it too easy to slack off in swimming, just have a plan when you go there.
 

dennis1188

Semi-Pro
depends on what your goal is.

Swimming is a great low impact cardio tool. It wont make you very strong but it will help you lose weight and also increase your stamina. It is really good for people that are older or have joint issues.

Now if your goal is to get stronger then no it is nowhere even close to better. Swimming will not correct imbalances either. With weight lifting especially in sports training you can help correct imbalances.

for a quick example tennis builds a huge imbalance to the front of your body plus to one side. With weight lifting you can build up the strength in your back and have the other side somewhat catch up to your dominant side.


Yes, I agree w/ low impact gym wks. like 'step master' 45-60mins, abs 100 reps. free wts. w/ high reps. say 2 sets 50reps, 15lbs. each arm. Remember to finish w/ leg stretch/extension 10mins each leg. Swimming in between the gym sessions.
 
I tried multi-sport training as well and wound up getting injured. I aggravated a chronic injury. I can tell you this sucks.

Three sports is really not necessary and exposes you to a much higher risk of injury. Two might be ok. Swimming is non impact, so it's a safer risk. It's still a risk however, as it may fatigue you depending on how many days a week you exercise. If you fatigue yourself with swimming, it could set you up for injury with tennis.

Weight lifting is really tricky. It is absolutely imperative that you have proper technique. You should take a class or work with a quality trainer if you decide to go this route.

Having said that, it's unclear to me whether your game will improve much or perhaps even at all, with a weight training program. These rackets we play with today are so powerful, the leverage of long arms, a longer than average handle, plus good technique, should provide you with all the power you need for competitive tennis. In reality, very often the racket alone can generate so much power that this in combination with proper technique, should be enough to allow you to generate good pace.

I know a number of players who hit with a lot of pace, and they do not train with weights at all.

Again, I would urge caution; tennis is not easy on the joints at all, and if you are like most players here (recreational, rather than elite athlete), your ambition may overreach your actual physical limits.
 
maverick66 gives the best argument for the gym: increased strength and correcting the muscle imbalances that occur with tennis.
You can do the thrower's ten there.
You can do HIIT on stationary bikes.
You can do stairmaster etc. for low impact cardio workouts.
You've got greater variety than in the pool.
 

WildVolley

Legend
Having said that, it's unclear to me whether your game will improve much or perhaps even at all, with a weight training program. These rackets we play with today are so powerful, the leverage of long arms, a longer than average handle, plus good technique, should provide you with all the power you need for competitive tennis. In reality, very often the racket alone can generate so much power that this in combination with proper technique, should be enough to allow you to generate good pace.

To put it simply, most professional tennis players are now doing weight lifting as part of their tennis training. Very few are doing swimming.

Tennis players don't only lift to create pace, but also for injury prevention. Strengthening the muscles involved with the rotator cuff can prevent shoulder injuries. Lifting can also mitigate muscular imbalances caused by playing tennis with a dominant hand. Olympic lifting can increase quickness and speed on the court.

Andy Murray is an example of a player who greatly improved once he got more serious in the gym and on the track.
 

maverick66

Hall of Fame
Yes, I agree w/ low impact gym wks. like 'step master' 45-60mins, abs 100 reps. free wts. w/ high reps. say 2 sets 50reps, 15lbs. each arm. Remember to finish w/ leg stretch/extension 10mins each leg. Swimming in between the gym sessions.

I cant agree with anything you said here. 50 reps of anything is stupid.

To put it simply, most professional tennis players are now doing weight lifting as part of their tennis training. Very few are doing swimming.

I would bet they swim but its not their main form of cardio. If they have knee issues though I would be putting them in the pool as much as I could to try and save the knee as much as possible.
 
Excellent post.

To put it simply, most professional tennis players are now doing weight lifting as part of their tennis training. Very few are doing swimming.

Tennis players don't only lift to create pace, but also for injury prevention. Strengthening the muscles involved with the rotator cuff can prevent shoulder injuries. Lifting can also mitigate muscular imbalances caused by playing tennis with a dominant hand. Olympic lifting can increase quickness and speed on the court.

Andy Murray is an example of a player who greatly improved once he got more serious in the gym and on the track.
 

Dominik

Rookie
Looks like it's hitting the gym, in that case. I'll prioritize that, and perhaps do focused swimming sessions if I end up having more time a few weeks in between classes.

What are some good basic routines I could get into? I want to use as simple machines as possible to minimize the chance of doing it wrong.
 

tennis005

Hall of Fame
My trainer told me the best exercises are the ones that use your own body as the weight such as pushups and situps.
 

maverick66

Hall of Fame
didnt think Id ever say this but I agree with Mav on this one...100 reps for abs 50 reps for arms is a waste of time.

I dont understand why people think it will make them any stronger. Even for endurance purposes its not really helping all that much.


Why cant you do both?

You dont have to do one or the other. Swimming will compliment any program you do in the gym very nice. Also if you are doing a lot of tennis it will be a nice break for your joints.
 

Tina

Banned
I actually prefer these, but I find it's hard to target a wider range of muscles with only them.

Sounds great. Maybe you want to post some nice pictures here after your intensive workout. Can't wait for see those!!!:)
 

Kobble

Hall of Fame
Strength training over swimming. Swimming is good for taking a break and having fun. You will not get much transfer to tennis.
 

XFactorer

Hall of Fame
I've picked up swimming as a low-impact alternative to running to increase endurance and cardio.

I have no upper body strength, so I'm hoping I'll see a little increase.
 

Dominik

Rookie
Haha thanks everyone. Looks like strength training as priority, and swimming as more relaxing or as cardio. I'll see what I can do to mix it up.
 

GuyClinch

Legend
I think gym training for tennis should mainly be focused on things like box jumps, agility ladders, medicine throws, medicine ball drills combined with boxes, planks, flexiblity and of course some aerobic fitness.

Yeah tennis players are hitting the gym but I wouldn't confuse what they do with alot of what most recreational lifters do. Even the strength training should consist of basic multi-muscle movements like the olympic lifts - or the basic squats, lunges and deadlifts if you can't do the olympic lifts (they are hard).

The strength training aspect while there isn't usually the focus for most athletes. This idea that these athletes are pumping up alot and training like a bodybuilder is really misleading. I don't think that's the case at all..
 

maverick66

Hall of Fame
Yeah tennis players are hitting the gym but I wouldn't confuse what they do with alot of what most recreational lifters do. Even the strength training should consist of basic multi-muscle movements like the olympic lifts - or the basic squats, lunges and deadlifts if you can't do the olympic lifts (they are hard).

I dont like recommending oly lifts. They are a great exercise but like you said difficult to do. If done with improper form you are in trouble injury wise. This is my biggest gripe with the Crossfit people. They use oly lifts but not a single one can teach it correctly so they injure their clients.

The strength training aspect while there isn't usually the focus for most athletes. This idea that these athletes are pumping up alot and training like a bodybuilder is really misleading. I don't think that's the case at all..

A tennis player can use a hypertrophy cycle if they are undersized but outside of that their program should look nothing like a bodybuilders. If you are undersized you can mimic some of their ideas but outside of that you are wasting your time following a bodybuilder.
 
Warm up & stretch.
Do 10mins of cardio.
Do your weights routine.
Another 10mins of cardio.
Stretch again to cool down.
Then maybe jump in the pool (as long as it's heated for a relaxing swim to remove some lactic acid)...
 

GuyClinch

Legend
I dont like recommending oly lifts. They are a great exercise but like you said difficult to do. If done with improper form you are in trouble injury wise. This is my biggest gripe with the Crossfit people. They use oly lifts but not a single one can teach it correctly so they injure their clients.

I agree with what you are saying. It's just that these are exercises you should be working towards (with someone who knows what they are doing) as they would be extremely useful for a tennis player from a strength building perspective, IMHO.
 

mozzer

Hall of Fame
Sorry to bump, but i didnt wanna make a new thread as this is exactly what im looking for!
Due to working long hours and constantly being on my feet, my knees become quite sore sometimes, so im planning on taking up swimming as my main form of cardio when im not playing tennis.
I am also planning on visiting the gym to do a bit of weight training.
Woul it be more advisable to use the weights first for say, 30 mins and then swim for an hour or so, or visa versa?
 

maverick66

Hall of Fame
I would lift first.

I would rather have my muscles fresh for moving weights then fresh for swimming. Strength gains are easier to gain if the muscles are fresh. If you swim you prefatigue and that will hurt your lifting.

If possible I would try to get a little food in me and rest for 30 mins inbetween but I understand that isnt always an option.
 

monticore

Rookie
2 words , pylometrics- core

these two would help anybody in pretty much any sports where legs/balance/torso are needed.

who coundl't use extra speed/strength/stamina/power/endurance/cardio and best part no weights/equipment needed.

cory
 

maverick66

Hall of Fame
Thanks, rather a speedy reply!

How do the time frames for each sound aswel?

Swimming for an hour sounds like quite a bit. I used to swim for fitness as well and tried to keep it around 30 mins. At the pace I kept I was pretty tired by that point. I am not one for slamming my head against the wall.

For lifting it depends on what you are doing. If you do a proper 10-15 min warmup then it should be more 45 min to an hour. You can have it less depending on your level and what you are working on though. Complete beginners can do one set of every exercise and be done alot faster than someone who has been in the gym for a long time and is doing multiple sets.

2 words , pylometrics- core

Core work is great but if you a weakness anywhere I can almost guarantee and injury occurring. You can work your core all day and still have issues in your shoulder.

And plyos and new lifters is a bad idea. You dont have the basic base to benefit from them or do them safely.

Also what the hell did any of what you say have to do with swimming?
 

monticore

Rookie
yeah kinda off topic, but swimming althougha great workout doesn;t transfer to a sport like tennis. plyo/core/yoga to a certain extent will help your whole body when it come to overall durability which will make you more durable on the court.

i had never used the gym in my life(i'm 37) and last year started doing plyo/core (p90x/beach body insanity) . interval training is more geared towards sports like tennis.








Swimming for an hour sounds like quite a bit. I used to swim for fitness as well and tried to keep it around 30 mins. At the pace I kept I was pretty tired by that point. I am not one for slamming my head against the wall.

For lifting it depends on what you are doing. If you do a proper 10-15 min warmup then it should be more 45 min to an hour. You can have it less depending on your level and what you are working on though. Complete beginners can do one set of every exercise and be done alot faster than someone who has been in the gym for a long time and is doing multiple sets.



Core work is great but if you a weakness anywhere I can almost guarantee and injury occurring. You can work your core all day and still have issues in your shoulder.

And plyos and new lifters is a bad idea. You dont have the basic base to benefit from them or do them safely.

Also what the hell did any of what you say have to do with swimming?
 
In tennis, just as in any sport, specificity is key.

The fact that the pros do something may or may not be relevant. The only thing they have to worry about is maximizing their game. As such the benefit/time ratio really doesn't matter, or at least not nearly as much.

For non-pros with a limited amount of time to spend on their tennis, the benefit/time ratio is extremely important.

If you have extra time available to improve your tennis, almost all amateurs would benefit the most by spending that time playing more tennis (assuming it's spent in a productive way). That's not always practical, so the next step would be to spend it doing something with the most direct translation to tennis.

Speed and agility play a much more important role than strength in tennis. They are also pretty easy to train, and improve rapidly in people that haven't specifically worked on them.

Foot speed drills (ladder, agility patterns) and speed drills (cone, pattern drills) directly translate into tennis performance. These increase not only your speed but your fitness if the timing is done right (staying close to the work/rest cycle found in tennis play).

Muscle imbalances are not inherently bad if it's comparing a worked muscle to a non-worked one. Tennis players have stronger arms/shoulders/chests/backs on their dominant side. Balancing out the other side does not reduce the chance of injury, and will not improve performance (and may actually decrease it).

There are some specific strengthening exercises that can reduce injury. The most common tennis injury (other than TE which is 90%+ technique) is a shoulder injury of the external rotators. These can be easily strengthened using simple exercises using elastic bands. These only take a few minutes a day.

A simple core workout, not using weights at all, may also help reduce injury. The link is a bit of a stretch, but there's at least a suggestion. Again, this doesn't require a lot of time, or any equipment (though a balance ball opens a lot more options).

Static stretching at the end of the day can help prevent injuries. Again, this only takes a few minutes, even 5-10 minutes at night can make a difference. It's important to note that you should NEVER do static stretches before exercise. That has clearly been shown to not only increase the risk of injury, but also decrease performance.

Lifting weights has not been shown to be beneficial in tennis (or in almost any other sport). If you want to swing a tennis racquet faster, you are far better off practicing swinging it faster than spending time/energy lifting weights. 'Strength' is a complicated thing. The actual contractile capacity of your muscles are only a very small part of it, and that's the only part you train when lifting weights. You train it all when you do the activity your training for. If you want stronger legs so you can have a more explosive first step, you are far better off practicing an explosive first step than doing squats.

Some (and by no means all) pros do lift weights at times during the year. But that activity is the bottom of their priority list. They are doing it because they have time to do it in addition to doing all the other activities that are far more specific to tennis.

Sports training is really a lot simpler than it's made out to be. Specificity is key. The less time you have, the larger the percentage of that time should be spent doing the sport itself. As available time increases, you then want to isolate specific aspects, and train them in a manner that is as close as possible to how it occurs when playing. This allows you to more easily overload these aspects in a way that may not be possible while playing the sport. In tennis this can mean non-tennis activities (such as ladder drills) or tennis specific practice (such as cross-court drills, serve practice, etc.). There's almost always time to add some easy injury prevention (in the form of strengthening, core work, static stretching) at night.

EDIT: Forgot to add that plyometrics are a great way to improve explosive strength (much better than lifting). You do not need a lifting base before plyometrics, but you do need to start slowly. Giving yourself 2 weeks to build to maximal force efforts is usually enough for the ligaments/tendons to adapt to the increased workload. You need to be very diligent though, most people get impatient spending days or weeks doing easy hopping. Even though it feels easy and pain free, the tendons especially need time to adapt before you subject them to all out efforts.
 
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maverick66

Hall of Fame
EDIT: Forgot to add that plyometrics are a great way to improve explosive strength (much better than lifting). You do not need a lifting base before plyometrics, but you do need to start slowly. Giving yourself 2 weeks to build to maximal force efforts is usually enough for the ligaments/tendons to adapt to the increased workload. You need to be very diligent though, most people get impatient spending days or weeks doing easy hopping. Even though it feels easy and pain free, the tendons especially need time to adapt before you subject them to all out efforts.

I am gonna disagree with you here.

You have to remember that alot of people here are frankly out of shape or beginners to training. I always lean towards the side that they are not people ready for plyos. You have to have a solid base or you will not get the most out of plyometrics or be able to do it safely.

Also gentle hopping is not plyometric training. You seem like a very knowledgeable guy and understand there is a difference between plyos and hoping. This is why I like the original Soviet term of Shock training. Puts true Plyos a little bit better in perspective.
 
I am gonna disagree with you here.

You have to remember that alot of people here are frankly out of shape or beginners to training. I always lean towards the side that they are not people ready for plyos. You have to have a solid base or you will not get the most out of plyometrics or be able to do it safely.

Also gentle hopping is not plyometric training. You seem like a very knowledgeable guy and understand there is a difference between plyos and hoping. This is why I like the original Soviet term of Shock training. Puts true Plyos a little bit better in perspective.


The 'easy' hopping was in reference to slowly building into a plyometrics routine. For a vast majority of people, including probably 99.9% of the people here, the main benefit plyometrics provide is enhanced neuromuscular control. You don't have to be in good shape to achieve it. Your tendons and balance do need to be prepared though so you don't hurt yourself. The easiest way to prepare them is to practice, but at lower intensities so they have time to adapt. Gentle hoping not only allows the body time to adapt, but when combined with some balance drills, can actually result in significant improvements in untrained athletes.
 

mozzer

Hall of Fame
My main goal is to lose a bit of weight, but mainly tone up. Stamina is the main weak point of my fitness so i figured more cardio would be the best bet.
Currently studying PE and we have just talked about plyometrics, however we have not been shown any exercises. They do sound like a great form of training though. What would be the best way to start out a plyometric routine/programme?
 

monticore

Rookie
My main goal is to lose a bit of weight, but mainly tone up. Stamina is the main weak point of my fitness so i figured more cardio would be the best bet.
Currently studying PE and we have just talked about plyometrics, however we have not been shown any exercises. They do sound like a great form of training though. What would be the best way to start out a plyometric routine/programme?

you can probably find videos on youtube to give you an idea/men's health has quite a few as well . i used the p90x workouts you can probably get a friend to burn them for you to try. p90x includes more than just plyo but if you do the plyo/core(even once a week) workout and dabble your tennis practice you should see big increase in conditioning. you don;t need to do the whole program to benefit. i went from 6' 228lbs to 197lbs, a bmi of 33 down to 21 in the 3 month program as an example (37years old).

cory
 

eidolonshinobi

Professional
You have to incorporate a strength training regiment in your weekly agenda since tennis will incorporate most of your cardiovascular needs. The gym would be your best choice.
 

maverick66

Hall of Fame
You have to incorporate a strength training regiment in your weekly agenda since tennis will incorporate most of your cardiovascular needs. The gym would be your best choice.

You should wear a heart rate monitor when you play. You would be surprised at how low your heart rate actually stays when you play. Especially if you are doing points. In a sustained rally it will go up but when you are at the level where the rallies are short the cardio aspect of tennis is pretty low.
 
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