Discussion in 'Health & Fitness' started by raiden031, Jul 17, 2008.
Do they just play sets for long periods of time or do they run long distance or what?
Pro workouts is a big topic. Someone like Nalbandian hits the beaches, booze and babes. Rafa is probably hitting the weights and cycling.
You should tailor your training to the time of year and the training cycle you are in. It's not simply a cookie cutter approach, which is why the pros hire a trainer.
If you are a weekend warrior and are short on endurance, I'd suggest the following:
1. Lose fat, i.e. get your diet right;
2. Start a 10-12 week training cycle of distance runs or distance cycling. If you are fairly fit, do some 2-5 mile runs 3 days per week, and about week 4 start with some interval work, such as 4 x 200 meter sprints with a one minute rest in between. Continue the intervals after the base building period and raise them to twice per week. Recent research indicates that hard intervals raise your VO2max, and your endurance. It's a somewhat paradoxical effect.
3. Lift weights.
4. Get plenty of rest.
I'm more specifically wondering what a pro player would do to gain endurance for a grand slam event where it could go into 5 sets.
Cycling, running(not a fan), aerobics, skipping rope, martial arts, cross training(other sports), weight training, pylometrics, martial arts...
I do long distance running (8-12 km 2 times a week) and light weight lifting 2 times a week.
I tend to focus my weight lifting on the legs. Good leg explosiveness and endurance is the key to a good tennis player in terms of conditioning.
they wont do alot of log distance runing. what they do is alot of sprints and movement drills. there training is based around alot of explosive movements and quick changes of direction. if you look up athletes performance in arizona there website i believe can give you a small glimpse of what a pro tennis player does but im not 100% sure on that. but basically what they do is train 4-8 hours a day and they can last the 5 setters.
I'm not anywhere close to a pro, but my routine this summer consists of distance running in the morning and at night and lifting every day. In a week or two as it gets closer to the semester, I'll begin interval sprint training along with the morning runs and lower weight/higher rep lifting.
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