training plan to become an intermediate level.

[82player]

Hello! I'm 27 years old and play tennis in Korea.
In the past, I did powerlifting and rock climbing for two years each.
I started learning tennis two years ago.
I want to reach an intermediate level.

I usually exercis like this:
Day 1 - Weight training and Cardio workout (low intensity)
Day 2 - Rest
Day 3 - Tennis Lesson and footwork training.
Day 4 - Weight training and Serve practice.
Day 5 - Rest
Day 6 - Singles match.
Day 7 - Stroke&Volley practice with partner.

Am I doing too much weight training? Is it enough to weight train just once a week?
I'd like to get your advice.
Although my English isn't perfect, thank you for reading.

 

[The Aceserver]

That schedule is pretty intense. If you can do all of that more power to you, but tennis specific training deals more with stability (lateral movement) and flexibility. I would say once a week is enough for the weight training you’re indicating. Good luck in reaching your goal.

 

[Rosstour]

Too much weight training and not enough tennis imo

 

[jimmy8]

Play tennis at least 3 times a week. The more hours the better, do at least 2 hours per day. Only serve practice is extra. Do serve practice, but don't count only serve practice as a day of tennis.

 

[BlueB]

At amateur level and at your age, the weights and cardio exercises are not important at all. Cardio will come from enough tennis.
Take a lesson once a week, so fundamentals keep on developing.
Play a friendly match whenever you have a chance. You can do extended warm up, as the stroke practice.
Practice serve whenever you have a chance for 30 minutes. It's easiest and cheapest of all practice routines, but it would give you the most edge in the matches.

 

[10sbeast888]

something recs don't do enough is off-court tennis-specific training.

I often tell my guys: When you're doing those mind-numbing conference calls, grab a racket in your hand and do the windshield wiping action. If you're in the office without a racket, just use your phone.

if you train your hand you get to intermediate quickly.

 

[Znak]

Hello! I'm 27 years old and play tennis in Korea.
In the past, I did powerlifting and rock climbing for two years each.
I started learning tennis two years ago.
I want to reach an intermediate level.

I usually exercis like this:
Day 1 - Weight training and Cardio workout (low intensity)
Day 2 - Rest
Day 3 - Tennis Lesson and footwork training.
Day 4 - Weight training and Serve practice.
Day 5 - Rest
Day 6 - Singles match.
Day 7 - Stroke&Volley practice with partner.

Am I doing too much weight training? Is it enough to weight train just once a week?
I'd like to get your advice.
Although my English isn't perfect, thank you for reading.

I'm on a similar plan, doing 2x weights, 1x plyos and tempo runs, and 2x tennis. To each their own, but the depending on what you're doing in the weight room, it's very beneficial for on court. Look up mattspoint_tennis on Instagram, lots of good info over there.

 

[johnmccabe]

You probably need zero weight training to pass beginner's phase. If you watch UTR 5+ 11-12 year olds, none of them got even average adults physical power. There are way too much to learn before weight training brings a lot of benefits to your tennis game.

 

[esgee48]

Too much weight training to add muscle is a waste of time. You want to maintain muscle tone or add mass to very specific muscle groups. Most males and many females use too light a racquet. I think many could benefit from using 11.5-11.8 oz racquets. Use the time to do specific drills or do short matches. 2-3 hours per day is more than enough. Having rest days is optional.

 

[82player]

Thank you for everyone's advice!!

 

[ChaelAZ]

I don't think it's too much weight training, but what weight training are you doing is important? To me, going from powerlifting you will want to shift to functional tennis exercises, as well as more high rep/low weight for conditioning and stamina. YouTube has dozens of videos showing how college and pros structure workouts, and what they do. Would be good to look around if you haven't already.

Cheers.

 

[nyta2]

Hello! I'm 27 years old and play tennis in Korea.
In the past, I did powerlifting and rock climbing for two years each.
I started learning tennis two years ago.
I want to reach an intermediate level.

I usually exercis like this:
Day 1 - Weight training and Cardio workout (low intensity)
Day 2 - Rest
Day 3 - Tennis Lesson and footwork training.
Day 4 - Weight training and Serve practice.
Day 5 - Rest
Day 6 - Singles match.
Day 7 - Stroke&Volley practice with partner.

Am I doing too much weight training? Is it enough to weight train just once a week?
I'd like to get your advice.
Although my English isn't perfect, thank you for reading.

if i were in my 20's again, going from ntrp0 -> ntrp4.0+, asap...
i'd just play
* 6-7d/w
* 2-3h/d (AM and PM sessions to allow recovery)
* (not always high intensity)
focus more on rest (8h sleep) & recovery (ice baths, flexibility) & clean diet (cooking!) & prehab (dynamic movements/balance, etc... IMO weight training tends to strengthen a very narrow band, when you need to be strong when unbalanced)
then once i got to say utr6+ i'd start adding more strength
goal would be to groove proper technique, then enh with strength only after it's been grooved.