Tennis fitness gym plan for winter

FiReFTW

FiReFTW

Legend
Decided to really take my fitness seriously and now throughout the winter (6 months) will go visit gym 3 times per week.

The gym has all sort of equipment from weights to machines to a training room where you have those big balls, obsticles, trx, bands etc..

Anyway im not a beginner to gym, i have extensive experience in the past with it.
But never did specific tennis training, I simply went then to build some muscle and maybe lean out at times.

Training specifically for tennis is a bit different I would assume, more explosive focus, different types of movements, exercises, reps, sets etc..

Would appreciate some advice from experienced players regarding it.

So I get some better understanding of really good specific tennis gym trainings I could do.

I assume squats and deadlifts are surely a great one for leg and body strength, maybe more explosive movements tho with lower weights and more reps?

Anyway would appreciate some guidance.

@mad dog1 i saw you give some rep weight advice in one thread to someone once
 
More important than strength is really endurance and speed.

The ideal plan would be some lifting (No matter what but also hit your legs), some distance running and some agility/sprint training. For power some med ball throwing would be great if possible.
 
dominikk1985 said:
More important than strength is really endurance and speed.

The ideal plan would be some lifting (No matter what but also hit your legs), some distance running and some agility/sprint training. For power some med ball throwing would be great if possible.
Click to expand...

What kind of agility, speed drills do u recommend?

For endurance was thinking some hiit since its comparable to tennis, high and low and high and low intensity.
 
I actually would do aerobic training instead of hiit. Tennis already gives you hiit and while tennis isn't aerobic there is a strong relationship between aerobic endurance and recovery from anaerobic training.

There was a huge boom in interval training in science 10-15 years ago and it is true that hiit makes you fitter but it is a short lived low ceiling effect because you essentially just train tolerance of lactic acid.

Don't get me wrong, hiit is great to peak but you really shouldn't do it without a good aerobic base.

In the last 10 years aerobic training has really been emphasized more again in sports science and anaerobic athletes like 400m runners now do a lot of aerobic work too.

So I would really do a regular aerobic training and combine with with like cone agility drills like this

Those drills also will give you some hiit effect but make you rest enough to not get slow
 
You don’t want more reps if your goal is to build speed/power. You would do more sets with less rest so like 5-10 sets of 1-3 reps with 70-80% of your max 45-90 sec rest. You could super set with jumps so like 3x80% deadlifts rest 45 sec 3 seated box jumps rest 90 sec repeat 5 more times.
 
Plyometrics - jumping exercises are great for tennis. There’s lots of stuff on YouTube to look at. Also, some split step, hopping, footwork agility exercises are of great benefit. High intensity interval training-burst training is great. Tennis playing alone won’t get you there, even though it is intervalic.
Medicine ball drills, anything that make you simulate the coiling and uncoiling of a unit turn is also really good.
Strength training by itself doesn’t pay huge benefits for tennis. I’ve been there, done that... [emoji4]. But - some strength training is a must.
There are plenty of tennis specific routines out there. Good luck - have fun!



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just to give you an idea of a balance between strength and plyo/explosive together.

main lifts (bench, squaat, deadlifts) dont go for 1rm, instead go for slightly heavier work and higher reps

also build in some exercises/time for stretching and working on strengthening the shoulders as they are overused alot and people dont train them for flexibility?
 
dominikk1985 said:
I actually would do aerobic training instead of hiit. Tennis already gives you hiit and while tennis isn't aerobic there is a strong relationship between aerobic endurance and recovery from anaerobic training.

There was a huge boom in interval training in science 10-15 years ago and it is true that hiit makes you fitter but it is a short lived low ceiling effect because you essentially just train tolerance of lactic acid.

Don't get me wrong, hiit is great to peak but you really shouldn't do it without a good aerobic base.

In the last 10 years aerobic training has really been emphasized more again in sports science and anaerobic athletes like 400m runners now do a lot of aerobic work too.

So I would really do a regular aerobic training and combine with with like cone agility drills like this

Those drills also will give you some hiit effect but make you rest enough to not get slow
Click to expand...

Thank the hecking gods. Finally I didn't have to say this.

J
 
dominikk1985 said:
I actually would do aerobic training instead of hiit. Tennis already gives you hiit and while tennis isn't aerobic there is a strong relationship between aerobic endurance and recovery from anaerobic training.

There was a huge boom in interval training in science 10-15 years ago and it is true that hiit makes you fitter but it is a short lived low ceiling effect because you essentially just train tolerance of lactic acid.

Don't get me wrong, hiit is great to peak but you really shouldn't do it without a good aerobic base.

In the last 10 years aerobic training has really been emphasized more again in sports science and anaerobic athletes like 400m runners now do a lot of aerobic work too.

So I would really do a regular aerobic training and combine with with like cone agility drills like this

Those drills also will give you some hiit effect but make you rest enough to not get slow
Click to expand...

Thanks - Fair enough. I’m into hiit training because I’ve just started it [emoji4]. I do lots of aerobic exercise and have found that not being winded on the court pays big dividends.


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dominikk1985 said:
I actually would do aerobic training instead of hiit. Tennis already gives you hiit and while tennis isn't aerobic there is a strong relationship between aerobic endurance and recovery from anaerobic training.

There was a huge boom in interval training in science 10-15 years ago and it is true that hiit makes you fitter but it is a short lived low ceiling effect because you essentially just train tolerance of lactic acid.

Don't get me wrong, hiit is great to peak but you really shouldn't do it without a good aerobic base.

In the last 10 years aerobic training has really been emphasized more again in sports science and anaerobic athletes like 400m runners now do a lot of aerobic work too.

So I would really do a regular aerobic training and combine with with like cone agility drills like this

Those drills also will give you some hiit effect but make you rest enough to not get slow
Click to expand...
but anaerobic training, does also train the aerobic system.... that's one of the reasons HIIT has been marketed so much (ie. more excercise/cals burned, in half the time)... so not just training of tolerance of lactic acid.
main reason to do aerobic base... is more about going slower to to strengthen the ligaments and tendons, to be able to prepare them for the rigors of anaerobic exericse (ie. you should be able to run 5 miles for 5d straight, at a decent pace (7-8 min pace?), before trying to do 10x 400m as fast as you can (eg. sub 90s)).
 
Nostradamus said:
this looks kind of hard. I have ab muscle pull. I need something easier
Click to expand...
if you have ANY tear, the only exercise you should be doing is REST.
then when you feel you're recovered... start slow...
ie. planks for time, build up to like 3m ... then evenetually the equiv of "plank intervals" (squeeze as hard as you can for time).
 
nytennisaddict said:
but anaerobic training, does also train the aerobic system.... that's one of the reasons HIIT has been marketed so much (ie. more excercise/cals burned, in half the time)... so not just training of tolerance of lactic acid.
main reason to do aerobic base... is more about going slower to to strengthen the ligaments and tendons, to be able to prepare them for the rigors of anaerobic exericse (ie. you should be able to run 5 miles for 5d straight, at a decent pace (7-8 min pace?), before trying to do 10x 400m as fast as you can (eg. sub 90s)).
Click to expand...

It's funny, I do leg day virtually every day, but my upper body definitely needs more strength. :(
 
nytennisaddict said:
but anaerobic training, does also train the aerobic system.... that's one of the reasons HIIT has been marketed so much (ie. more excercise/cals burned, in half the time)... so not just training of tolerance of lactic acid.
main reason to do aerobic base... is more about going slower to to strengthen the ligaments and tendons, to be able to prepare them for the rigors of anaerobic exericse (ie. you should be able to run 5 miles for 5d straight, at a decent pace (7-8 min pace?), before trying to do 10x 400m as fast as you can (eg. sub 90s)).
Click to expand...

It does have some effect. It is just that pro athletes went away from hiit in favour of aerobic training which has been proven to be more efficient long term. Hiit delivered strong results in studies but mostly with novice athletes.
 
dominikk1985 said:
It does have some effect. It is just that pro athletes went away from hiit in favour of aerobic training which has been proven to be more efficient long term. Hiit delivered strong results in studies but mostly with novice athletes.
Click to expand...
got any links that discuss pro athletes going away from Hiit?
 
The 400m is basically the king of aerobic athletes and they use more aerobic training now. Google Clyde hart 400m training. There are even studies suggesting that too much anaerobic work can destroy the aerobic system.

Basically intervals aren't bad but give the body enough rest.

Btw intervals have been used a lot in distance running in the 50s and 60s (zatopek) but now they do more steady state work (but intensive ones just below the anaerobic threshold).
 
alot of books articles put 400m sprints in the anaerobic category... or at the very least, in the middle.
historically, "aerobic" are long steady state runs...
 
nytennisaddict said:
if you have ANY tear, the only exercise you should be doing is REST.
then when you feel you're recovered... start slow...
ie. planks for time, build up to like 3m ... then evenetually the equiv of "plank intervals" (squeeze as hard as you can for time).
Click to expand...


I don't think I have a tear cause it is already feeling better after 4 days. I have been putting on K-tape, it is surprisingly helpful. I think it was more of severe ab muscle strain. anyway after I am all better, I am doing this CORE workout daily for tennis player recommended on this video by ATP tour trainer at IMG academy. What do you think about these workout routines ?? is it more than good enough to build Strong CORE for us amateur players ??

 
I used to go to the gym 3-4 times a week for an 1- 1.5. It’s only until I discovered P90X years ago that I realized I was wasting my time. Since then I’ve dedicated my workouts to be more efficient. HIIT is certainly the way to go! Most are multi-bodypart workouts and the amount of time you save is tremendous. I’d rather do 30 minute HIIT workout then spend 1 to 1.5 hours in a gym. Sandbag workouts are also good for achieving great results in a short amount of time.
 
^^^Above CORE workout doesn't seem like much because they don't use 100 lbs weights but I was told by a trainer that it is better than working with weights for CORE build up purposes.
 
Marius_Hancu said:
Do you have a THX there?
I love this one at 5:30 there:)

Or,
https://www.youtube.com/channel/UCMg-LKhuSEbW107mO0vgkLw/videos

Or,
Search Youtube for
"bodyweight women"
e.g.
44 Best Bodyweight Exercises Ever for Women - Leigh Lowery
Click to expand...
These intense workout for the CORE isn't really geared towards Tennis players. Sure they are intense but they will likely cause injury than help you build strong core for Tennis. People often think they have to do the most intense training to get the best strength but not for tennis. for strict tennis CORE build up, it is less intense workout that is better. You don't want a body that look like Cage fighters, you want a body that look more like Novak Djokovic or roger Federer-- Lean skinny muscles and strong in the joints, while maintaining great flexibility.
 
Nostradamus said:
I don't think I have a tear cause it is already feeling better after 4 days. I have been putting on K-tape, it is surprisingly helpful. I think it was more of severe ab muscle strain. anyway after I am all better, I am doing this CORE workout daily for tennis player recommended on this video by ATP tour trainer at IMG academy. What do you think about these workout routines ?? is it more than good enough to build Strong CORE for us amateur players ??

Click to expand...

pretty good beginner core exercises


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Nostradamus said:
These intense workout for the CORE isn't really geared towards Tennis players. Sure they are intense but they will likely cause injury than help you build strong core for Tennis. People often think they have to do the most intense training to get the best strength but not for tennis. for strict tennis CORE build up, it is less intense workout that is better. You don't want a body that look like Cage fighters, you want a body that look more like Novak Djokovic or roger Federer-- Lean skinny muscles and strong in the joints, while maintaining great flexibility.
Click to expand...

Give me a break.
You're full of pre-conceived ideas.

Do I look like a cage fighter?:))
Just do a set. They do many more reps and many more exercises to get there.

Just try a search at Youtube for
TRX tennis
and you will find posts such as
TRX TENNIS EXERCISES SÁNCHEZ-CASAL
TRX / tennis specific exercises with TRX (see that lady at 3:20)
 
Last edited:
Nostradamus said:
These intense workout for the CORE isn't really geared towards Tennis players. Sure they are intense but they will likely cause injury than help you build strong core for Tennis. People often think they have to do the most intense training to get the best strength but not for tennis. for strict tennis CORE build up, it is less intense workout that is better. You don't want a body that look like Cage fighters, you want a body that look more like Novak Djokovic or roger Federer-- Lean skinny muscles and strong in the joints, while maintaining great flexibility.
Click to expand...
lol, those are like beginner exercises for any *athlete*. you're seriously mistaken if good tennis players (ie. ATHLETES) can't/don't do those types of exercises.

the ones you posted here: https://tt.tennis-warehouse.com/ind...ness-gym-plan-for-winter.627148/post-12811025 are beginner exercises for couch potatoes (or for folks recovering from a muscle tear).
 
nytennisaddict said:
lol, those are like beginner exercises for any *athlete*. you're seriously mistaken if good tennis players (ie. ATHLETES) can't/don't do those types of exercises.

the ones you posted here: https://tt.tennis-warehouse.com/ind...ness-gym-plan-for-winter.627148/post-12811025 are beginner exercises for couch potatoes (or for folks recovering from a muscle tear).
Click to expand...
I just bought a Yoga exercise mat from amazon......to do some of these CORE workouts... watch out, I am dangerous now.......
 
nytennisaddict said:
lol, those are like beginner exercises for any *athlete*. you're seriously mistaken if good tennis players (ie. ATHLETES) can't/don't do those types of exercises.

the ones you posted here: https://tt.tennis-warehouse.com/ind...ness-gym-plan-for-winter.627148/post-12811025 are beginner exercises for couch potatoes (or for folks recovering from a muscle tear).
Click to expand...
Russ works with Moh, Makarova, and Osiguewe as top players in ATP and WTA. And they are doing those you call beginner CORE workouts to maintain their strength. So how is that easy ? if top players are doing it to maintain their CORE ?
 
Nostradamus said:
Russ works with Moh, Makarova, and Osiguewe as top players in ATP and WTA. And they are doing those you call beginner CORE workouts to maintain their strength. So how is that easy ? if top players are doing it to maintain their CORE ?
Click to expand...

they probably use it as warmup exercise... i’m not saying they aren’t important. I am refuting your comment about the other exercises as being too intense (see below)

but if you’re looking for a typical plan for tennis,... check this out:

and he’s like a teenager in this vid, and ripped to shreds,... and doing mma.


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Last edited by a moderator:
nytennisaddict said:
they probably use it as warmup exercise... i’m not saying they aren’t important. I am refuting your comment about the other exercises as being too intense (see below)

but if you’re looking for a typical plan for tennis,... check this out:

and he’s like a teenager in this vid, and ripped to shreds,... and doing mma.


Sent from my iPhone using Tapatalk
Click to expand...
that's not good for your CORE muscles. It will probably cause your ligaments in the hips to tear off. and you will need hip replacement surgery
 
Nostradamus said:
that's not good for your CORE muscles. It will probably cause your ligaments in the hips to tear off. and you will need hip replacement surgery
Click to expand...

lol, ok. keep on doing planks then. good luck.


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No gym for me! In the winter I need to figure how to have enough rest to play tennis efficiently [emoji16]

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Marius_Hancu said:
Give me a break.
You're full of pre-conceived ideas.

Do I look like a cage fighter?:))
Just do a set. They do many more reps and many more exercises to get there.

Just try a search at Youtube for
TRX tennis
and you will find posts such as
TRX TENNIS EXERCISES SÁNCHEZ-CASAL
TRX / tennis specific exercises with TRX (see that lady at 3:20)
Click to expand...

Also see Sharapova's with med ball:
which are core and more, of course.
 
Last edited:
Those exercises are pretty meaningless if you do not have a good diet and rest.

Go with either Djoker diet plan or Tom Brady TB12. both are GOAT and you can't go wrong with either one.
 
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