Pushing off strength

[Sim882]

I am a competition tennis player and I have been on the 5v5 for a while now, and have that regular squatting has increased improved my push off power during long rallies (i.e., the initial acceleration from side to side).

However, in very long rallies, I still notice a burning feeling in my legs (which has improved). I was wondering whether I could add any other leg exercises to the 5v5 once per week, and what would you suggest?

I haven't been doing squats for too long, so am only doing 5 reps of 105kg (I weigh 70kg) at the moment, although I'm optimistic this will continue to improve.

Should I consider adding once per week (on the third workout, where I have 2 days off from weights) either of:
- jump weighted squats
- lunges (either forward or sideways)
- or some other hamstring & arse exercise (and if so, what are good ones apart from hamstring curls).

Thanks

 

[petpre61]

during long rallie your legs burn b/c of raising levels of lactat acid. have you ever tried a tabata protocol?

20sec jump and reach (as many as possible) - 10sec rest - repeat for a total of 4 min (8 sets)

additionally you could add some low intensity cardio on your off days.

 

[skullcrushin22]

Take four grams of sodium phospate a day for three days prior to your match.

 

[Sim882]

during long rallie your legs burn b/c of raising levels of lactat acid. have you ever tried a tabata protocol?

20sec jump and reach (as many as possible) - 10sec rest - repeat for a total of 4 min (8 sets)

additionally you could add some low intensity cardio on your off days.

Ok, i would prefer the more natural approach first. If I do this jump routine, do I do it on my weights day or on the rest days.

I was thinking of adding in my final weights workout of the week. I should also add that twice a week (on non-workout days), I do 30 mins of HIT sprints (30 seconds of sprinting then 1.5 rests), in both a forward direction from the front and back of the tennis courts, and a side to side direction across 1/2 the width of tennis court, both continuously repeated for 30 seconds. I find the muscle burning is greater in the side to side (where I try to finish the motion in a low lunge), whereas the lungs burning is greater in the forward motion (where I'm running at a faster speed for a longer distance)

 

[war_machine31]

you could try doing power cleans.if you have not done them,make sure you get the form down pat before you up the weight.

 

[StuWard]

I agree on the power cleans. You say you want push off strength but what you really need is power. Romanian deadlifts will work yout hamstrings and glutes but the power cleans will make you explosive.

 

[AEKDB]

I second power cleans and add power snatches. I would also recomend jump squats starting in the bottom position. To do these, rest the bar on the spot bars, crawl under the bar, and explode through the squat into a jump. FYI, jump squats from the bottom position are hard , start light. You will also need to build strong hamstrings.

 

[Sim882]

Thanks for advice - i will do power cleans and jump squats.

Should I do the jump squats instead of the normal squats on one day of the 5 x5 programme, or should I add the jump squats to the normal squats, which sounds very taxing.

 

[war_machine31]

Thanks for advice - i will do power cleans and jump squats.

Should I do the jump squats instead of the normal squats on one day of the 5 x5 programme, or should I add the jump squats to the normal squats, which sounds very taxing.

i would do the jump squats after the normal squats.also i would do high reps of the jumps like 3x20-25reps with low weight.that just me though.have you try box squats?there great for power too.

 

[Sim882]

i would do the jump squats after the normal squats.also i would do high reps of the jumps like 3x20-25reps with low weight.that just me though.have you try box squats?there great for power too.

I had tried the box squat without knowing its real name, but I think the box used was too high to be useful so I ditched the concept (I just used a spare bench. Also, after googling box squat then I realised that my technique probably wasn't right, as I focussed more on the ascending as opposed to descending part). will have to look for lower box in gym.

So what should I do - one workout including both box squats & jump squats with my normal squats, or include box squats on one day, jump on another, both additional to regular squats. Also, do you perform jump squats with dumbells or barbels (I was thinking that with high reps, I would start on 20-30% of my normal squat weight???)

Thanks

 

[war_machine31]

I had tried the box squat without knowing its real name, but I think the box used was too high to be useful so I ditched the concept (I just used a spare bench. Also, after googling box squat then I realised that my technique probably wasn't right, as I focussed more on the ascending as opposed to descending part). will have to look for lower box in gym.

So what should I do - one workout including both box squats & jump squats with my normal squats, or include box squats on one day, jump on another, both additional to regular squats. Also, do you perform jump squats with dumbells or barbels (I was thinking that with high reps, I would start on 20-30% of my normal squat weight???)

Thanks

its ok to do box squats and not go all the way parallel.the point is to do more weight than you normally do parallel squating.come down slow and controlled,then have sit for a sec.lean back alittle and keep your heals planted,then explode up.i even go up on my toes,so i'm doing a squat and calf rasie in one movement.as for the workout you could do box,parallel,front squats on different days useing low to medium reps with high weight.jump squats and jump lunges can be done after squats or leg routine useing high rep low weight.also don't forget to deadlift.i prefer to use a barbell for jumps.

 

[StuWard]

Box squats are an aid in developing your squating technique. It's mainly useful for competitive powerlifters. I'm not saying it's not useful for you but you should be looking at lifts based on weightlifting, not powerlifting. Nevermind the names of these sports, but weightlifting will generate power more while powerlifting is more strength. Obviously there is a great deal of crossover effect but if you want to focus on power you need weightlifting techniques. Already mentioned are cleans, snatches and jump squats. Here are some more: http://www.exrx.net/Lists/PowerExercises.html

I find it best to do power exercises early in the workout and strength exercises after. Power exercises require you to be fresh as the technique needs to be right on and power disapates faster than strength.

The normal rule of thumb for jump sqauts is that the total system weight (body + barbell) should be about 40% of 1RM. Therefore if you are not squatting well more than bodyweight, just do bodyweight squat jumps and don't worry about extra resistance. For example, an empty 45# bar would be suitable for a 200# person capable of squatting 400#.

 

[AEKDB]

Depends on the type of jump squats. Starting from the bottom position as I recomended, use the maximum weight you can lift in this manner. The lift will be slow but explode through the jump at the end. 3x3 should be enough of these.

For normal jump squats I prefer higher reps as war_machine recomended.

 

[Sim882]

Depends on the type of jump squats. Starting from the bottom position as I recomended, use the maximum weight you can lift in this manner. The lift will be slow but explode through the jump at the end. 3x3 should be enough of these.

For normal jump squats I prefer higher reps as war_machine recomended.

I did the jump squats as you suggestion from the bottom position and enjoyed them so will continue doing them. How often should I do them on 5v5? Once per week or all 3 days?

 

[Sim882]

Box squats are an aid in developing your squating technique. It's mainly useful for competitive powerlifters. I'm not saying it's not useful for you but you should be looking at lifts based on weightlifting, not powerlifting. Nevermind the names of these sports, but weightlifting will generate power more while powerlifting is more strength. Obviously there is a great deal of crossover effect but if you want to focus on power you need weightlifting techniques. Already mentioned are cleans, snatches and jump squats. Here are some more: http://www.exrx.net/Lists/PowerExercises.html

I find it best to do power exercises early in the workout and strength exercises after. Power exercises require you to be fresh as the technique needs to be right on and power disapates faster than strength.

The normal rule of thumb for jump sqauts is that the total system weight (body + barbell) should be about 40% of 1RM. Therefore if you are not squatting well more than bodyweight, just do bodyweight squat jumps and don't worry about extra resistance. For example, an empty 45# bar would be suitable for a 200# person capable of squatting 400#.

Thanks for link - I had a look at a variety of the power exercises. Wondered if you or anyone else tried the power straight? How hard are these. I can do both dips and chins (weighted) with about 30-35% of my bodyweight. I'm assuming these would be doable then?

 

[war_machine31]

Thanks for link - I had a look at a variety of the power exercises. Wondered if you or anyone else tried the power straight? How hard are these. I can do both dips and chins (weighted) with about 30-35% of my bodyweight. I'm assuming these would be doable then?

i found it to be a challange.i can do 25 pull-ups and alot of dips(body weight).there fun to do though.

 

[StuWard]

Crossfit calls them muscle ups although they usually do them with rings. They are considered so hard that they have an honour roll for people who can do them. http://www.crossfit.com/cf-info/trophy.html

 

[Sim882]

Crossfit calls them muscle ups although they usually do them with rings. They are considered so hard that they have an honour roll for people who can do them. http://www.crossfit.com/cf-info/trophy.html

I gave them a go today at the gym, and didn't get one out. I'm hoping it was just post tennis match fatigue from the day before, and I can get one out on tuesday. God it would look cool in the gym, although my other goal of a one arm chin up (i.e., proper one arm, not one arm of the bar and the other on your arm) is many years away.

 

[StuWard]

Check out this site. He has some suggestions on technique. http://www.beastskills.com/index.htm

 

[AEKDB]

I did the jump squats as you suggestion from the bottom position and enjoyed them so will continue doing them. How often should I do them on 5v5? Once per week or all 3 days?

I would recommend keeping the reps and sets low but increasing the weight for this lift. You want to go as heavy as you can on these and be sure the entire weight is supported by the squat racks between each lift (similar to deads). Failure to unload the weight defeats the purpose of the lift. These are very demanding and I would only recommend doing them once a week.