Tennis Workout and Training Programs. Dr. Mark Kovacs is a performance physiologist, researcher, professor, author, speaker and coach with an extensive background training and researching elite athletes. To get to the next level in tennis, a middle school player, a collegiate player, an adult league player, a senior recreational player, and a professional tennis player all need to work on their overall fitness. The use of powerful strokes, the repetitive nature of the game, the various court surfaces, individual game styles, and the variety of movement and stroke patterns and stances in tennis call for a proper tennis workout program. Medicine Ball Training Programs' title='Medicine Ball Training Programs' />Players such as Serena Williams, Andy Murray, and Madison Keys have the ability to hit the ball just as hard in the first game of a match as in the final game of the third or fifth set. These professional players have committed themselves to a tennis workout plan with strength training exercises that allow effective energy transfer for one stroke and to developing muscular strength endurance so that they can perform tennis strokes at a high level for an extended period of time. Were going to review tennis workouts and training programs featured in my book and the only USTA approved conditioning resource, Complete Conditioning for Tennis, that help improve performance and prevent injury. Keep in mind that strength training is only one aspect of an overall tennis conditioning program, the others being flexibility, power, agility, and speed. When players improve each of these components, their overall game improves by leaps and bounds. Alright Lets dig into some common strength training terms, critical components of a strength training program, and examples of tennis workouts to improve muscular strength and endurance. Designing a Tennis Workout and Strength Training Program. The first step in designing a tennis workout and strength training program for any athlete is to develop a needs analysis. This analysis should include the following and before commencing any new program, always consult with your physician Chronological and training age. General health status, fitness level and body type. Strengths and weaknesses identified by you and your coaches, trainers and physicians. Current and previous injuries. Tournament and competition goals. The concept of specificity is of vital importance. Every resistance exercise program must contain exercises that address the demands inherent in the sport or activity the athlete performs. However, there are some general guidelines for developing a tennis workout plan and strength training program. Tennis Workout Sets. A set is a group of repetitions. Typically, 2 to 6 sets of an exercise are required to improve strength and muscular endurance. Circuit training is a form of body conditioning or endurance training or resistance training using highintensity aerobics. It targets strength building or muscular. The Medical Sciences Program in Bloomington is unique among the IU School of Medicine campuses in that it educates medical students seeking an MD as well as graduate. Medicine ball exercises are an important tool for developing sportspecific power. They can be used as part of a circuit training format or plyometrics program. In. Strength training can help you look good and feel even better. Get the Widget Code Here. To get the Navy Plan of the Day Widget on your page, simply copy the selected line of HTML code below highlight text and press ctrlC and. Here are four explosive medicine ball slam alternatives to build functional muscle, shed fat, and enhance abdominal strength, power, and stability. Free sports medicine papers, essays, and research papers. For tennis, usually 2 to 4 sets of an exercise are recommended. Performing multiple sets of an exercise provides greater benefits than performing a single set and the high volume of training and practice required for player development have led to the recommendation that tennis players use multiple sets of resistance training exercises. You can assume that the following exercises all require multiple sets. Tennis Workout Repetitions. The number of repetitions performed per set not only determines the amount of work done but also regulates the amount of weight lifted and therefore the intensity of the exercise. National Geographic Intern Program on this page. What is the optimal number of repetitions in a set for a tennis player Most experts recommend sets of 1. The higher number of repetitions also means the athlete will use a lighter weight. Tennis Workout Intensity. Set the intensity of an exercise determining how much weight to use by using the repetition maximum RM system, which is sometimes referred to as a 1 repetition maximum 1. RM system. In this system athletes select an appropriate weight for a set of exercises that will allow them to perform the desired number of repetitions without breaking proper form and will cause them to feel significant fatigue within the muscle during the last 1 or 2 repetitions of the set. Tennis Workout Rest Requirements. One factor closely tied to the specificity of a resistive exercise is rest. In tennis, the average point lasts less than 1. Therefore, many of the programs for a tennis player should emphasize 2. This work to rest cycle provides a stress to the muscles similar to the one used in actual tennis play and metabolically stresses the systems used to provide energy to the working muscles just like when youre playing tennis. Tennis Workout Periodization Training. The term periodization refers to the systematic process of structuring training and competition into phases to maximize an athletes chances of achieving peak performances. Periodization typically involves a training plan that includes specified periods devoted to building general fitness and muscular endurance, strength and power, high intensity training, competition, and rest. A player could structure a season in many ways in terms of the number of tournaments to play and the times at which he or she wants to peak during the year. Pay attention to the following guidelines In the preparation phase, training volume should be high and intensity should be low to moderate. In the precompetition phase, the training shifts to lower volumes but higher intensity. During the competition phase, the volume should be very low but intensity should be high. Matches count as high intensity exercise. Also, players should not be afraid to train during a tournament. Many of the exercises presented in this book can be done on the road. Google Talk Gadget. During the active rest phase, volume and intensity decrease. Here are the steps to developing your own periodized training program Start by identifying the most important tournaments on the calendar. 3555 Manual on this page. Identify a period or several periods of 6 to 8 weeks that you are willing to devote to building a strength and conditioning base. Identify a period or several periods that you will take off from tennis for an active rest phase. Develop a chart or table, and select an emphasis for each week of the year. For example, during the strength building phase, the emphasis may be on building tennis specific endurance. However, 2 weeks before the main competition, the emphasis may be on maximizing power or improving on court movement. Become even more detailed, and outline exercises, sets, and repetitions for each day. You do not have to lay out every day of the year on January 1, but some foresight should go into your planning, and you should know what you are going to do several weeks or months down the line. Strength Training Tennis Workouts. Below are tennis resistive exercises that use multiple forms of resistance that fit into nearly any players training situation regardless of the availability of weight machines or sophisticated machinery and equipment. Though all these exercises are fully explained in the book, only the ones that are not widely covered or are complex are fully detailed below. Lower Body Tennis Exercises. Research conducted on elite tennis players shows that lower body strength is the same on both the left and right sides. Therefore, lower body training for tennis players should focus on both legs to ensure balanced strength unless one leg has been injured or is underdeveloped structurally. Leg Press. Front Squat. Partial Squat. Lunge. Tennis Specific Lunge. Calf Raise. Multihip Machine. Monster Walk. Elastic Band Kick. Hamstring Curl. Romanian Deadlift.