Training for Tennis

[BoomBoomBecker]

Does anyone out there have any knowledge of training specifically for tennis?

I do light to medium weight training consisting primarily of cleans, light squats, and deadlifts as well as body weight exercises.
My focus is on muscle speed, fitness, and balance; so i also do medicine ball work and tai chi/shadowboxing in addition to running and stretching.

I do not go to the gym. I have about 180lbs total free weight at my home, and i dont really feel the need to lift any heavier.
Any ideas on some other simple weight traing ideas? How about speed or aerobic training?

Thanks Guys.
BoomBoom

 

[BOOEY]

If your main concern is tennis, then a basic weight training program is probably best (nothing too complicated). Basic exercises: presses, curls, squat, lunges, extensions. I would shoot for 10-12 rep range - for some exercises go higher. Also, make sure to stretch A LOT.

 

[gymtime]

The only thing I could add here is to show your shoulders a little more attention, specifically front delts and rotators. That'll improve your strokes and your serve.

I'd also spend some more time on forearms, for obvious reasons.

As for legs, I'd say get them strong but not real big. No real heavy stuff.

 

[mekannik]

From what I can relate to: oly lift. Develop your core to explode more - cleans, snatches. From the hang for the most part - to mimick the serve motion/range of body motion.

Forget direct chest work.

Are you a baseliner? Serve 'n' volley? All around?

Cardio vascular is always a concern. Foot work drills, plyometrics.

Avoid a "bodybuilding" regimen as the excessive workload (i.e. rep scheme) will be more a degradation factor to your joints. Lighter - 60% of 1RM - oly lifts for multiples might be more appropriate. Along with combos - power clean/push press/back squat/rear push press - repeat.

 

[BoomBoomBecker]

thanks so much guys.

mekannik,
great advice, much appreciated. those light combos are right up my alley. rocked an experimental session yesterday, and i loved the intensity and aerobic nature of the lift.
you mentioned avoiding an excessive rep scheme as consideration for my joints, but in that i use fairly light weight, i see no way to avoid (and i actually love) repping out high.
also, avoiding direct chest work to maintain flexibilty or what?
oh, and i am primarily a serve and volley player, so the explosiveness you mention is vitally important, as is stamina.
what more for the core? as i wrote, i work with a medicine ball, but could use some new tricks...

thanks again
k coming your way brother.

boomboom

 

[mekannik]

Throw in (a lot) of rotator cuff work: shoulder horn, db or pulley adduction/abduction, cuban presses.

The point of an excessive bodybuilding regimen is twofold. First, high reps on single joint exercises (especially around the shoulders and elbows) can exaggerate wear and tear. Secondly, "bodybuliding" workouts do not work the body as an unit - just individual parts. Tennis, like any other sport, requires total body fluidity and coordination. Hence my preference for olympic lifts, core work, and combos.

All 5 complexes:
http://www.t-nation.com/readTopic.do?id=460336

The "bear" complex:
http://www.t-nation.com/findArticle.do?article=274bear2

Core conditioning:
http://www.t-nation.com/readTopic.do?id=459798

Cuban press (little past 1/2 way down):
http://www.t-nation.com/readTopic.do?id=459258




Oh - and the complexes will give you a cardiovascular workout that will definately aid on court mobility.

 

[BoomBoomBecker]

awesome stuff

thanks bro

 

[b fold the truth]

I worked with the women't Tennis team at Murray State University for a while. We had them doing light stuff in the gym only...for several reasons.

1) Most of them were very tiny and thin women.
2) The coach only gave us about 6 weeks out of the year to get them on the weights.
3) The risk of injury wasn't worth the benefit of possible performance increase.

What we did do was A LOT of med ball drills, foot drills, plyos, etc... We also had them doing some light squats, overhead presses, deadlifts, as well as just the generals.

What I did find is that it really helped them do work on their core, upper back strength, lower back strength, and hamstrings about the most.
Full ROM sit-ups
face pulls
supp t bar rows
reverse hypers
good mornings

I'd also have them do lots of things as a team outside. I'd pair them up into 2's and have them gather together as a team. They would run 1 lap completely around the football stadium and then run directly to the football field. From there...I set up stations. Each team had to carry/move a series of objects from one side of the field to the other...crossways. It was 40 yards I think across. Sleds, weights, barrells, etc... Just working on them pushing their body farther than they thought that they could go...even when they wanted to quit. Functional strength is KEY for athletic performance.

B True