Weight training for tennis players.


Weight training for tennis players.

Build strength and strength for tennis.

Tennis requires strength and strength, and it may take you five or three straight wins. Combining strength, strength and endurance can be tricky.

For professional sports that use weight in training, these are the most recent movements, and in order to get the best results, training is broken down into seasonal periods. Each stage has a different goal, and each stage is established at the previous stage.

This is called staging.

For example, unlike soccer or baseball, you can play tennis indoors or outdoors all the year round. Even so, if your tennis season is closely followed by the closing or closing of the season, then this is a weight training program that you need to build up and take a break.

How the program works

The early season

The players are preparing for the season and will start building after a break. The focus is on building functional strength and some muscle volume (hypertrophy).

Later in the season before

The players are working hard until the season begins. The focus is on building maximum power.

In the season

The game or regular casual tennis is going on and you expect to be in the rush hour. Emphasize the maintenance of strength and strength.

Rest season

It’s time to relax, but if you want to stay fit for the next season, you need to stay active.

Emphasis is on rest and recovery with light activity maintenance – cross training, light sports work. Taking breaks from severe strength training is often helpful. As the season approaches, more regular fitness work can be restored.

Tennis weight training program.

Big, powerful players are becoming their hallmark in the past.

Players like del potro and djokovic bring new strength and power to tennis.

This is a four-stage plan for a tennis player. The first stage focuses on building the basic strength and muscle, and the second phase is in force delivery. This should suit most players. If you play all year round, once you’ve established the basics, you can continue to use the power plan. If you rest for more than six weeks, start again. Aerobic and endurance regulation will need to be added to this weight plan.

Considering the proposal presented here is a comprehensive solution. The best solutions are always tailored to your current needs, fitness, goals, and access to resources and coaching.

If you are the new weight training, refresh with beginner resources principles and practices.

Always warm up and calm down before and after training. At the beginning of the season, it’s usually a good idea to do physical exercise.

Stage 1 – pre-season.

Strength and muscle stage.

At this stage, you build strength and muscle. The key is to increase the amount of weight in order to train the nervous system to move more with the muscle fibers.

Building muscle mass does not necessarily mean strength, although in this basic stage, some muscle building will help you develop your strength.

Strength will be the foundation of the next stage, which is the development of power. Power is the ability to move the heaviest load in the shortest time. Power is essentially the product of strength and speed. For tennis, this could mean better serve, more depth on those difficult home runs, or a quick return.

Of the year

Time: mid-season duration: 6-8 weeks.

Number of days per week: 2-3 times, at least one day, preferably twice, interval.

: 8-10

2 to 4 groups:

Interval between groups: 1-2 minutes.

Stage 1 exercise

The barbell squats, dumbbell squats or sled squats.

Romanian hard pull

Dumbbell stooping

Dumbbell tricep extension or machine push down.

Cable wooden chop

Lat’s wide grip pulls in front.

Reverse austerity

Matters needing attention

Adjust your weight so that you can double the tax in the last few times, but don’t let you “fail” completely.

Although the upper body is where the tennis is performed, the posterior chain of the buttocks, hips, thighs and abdomen is equally important. Squat down and hard body to enhance strength and strength in this area.

Do not work on the upper body workout, such as dumbbell press, woodchops and LAT, and also maintain a good state. Keep the forearm in the vertical plane and the upper arm at the bottom of the movement should not be too parallel. In training, it is important to protect the vulnerable shoulder joints, and the shoulders are subjected to a number of specific “fitness” tasks – in this case, on the court.

If you can only take a day off, you can’t resume the meeting, please reschedule the plan twice a week instead of three times. Strength training can be physical and mental.

After these meetings, you may feel sore. Muscle soreness or delayed muscle soreness (DOMS) is normal; Joint pain is not. Be sure to monitor your arms and shoulders for this stage of reaction. When you feel any pain in your joints or don’t quit at the right time.

Stage 2 – the end of the season to the end of the season.

Convert into strength

At this stage, you will build on the strength of the first stage of development, and training will improve your ability to move quickly. Strength is the combination of strength and speed. Strength training requires you to lift weights with high speed and explosive intent. You need to rest between repetition and setup so that each action can be done as quickly as possible. The number of groups can be less than the first stage. When you are tired, there is no such training.

Season of the year

: duration before and after the season: duration.

Number of days per week: 2 times.

: 8 to 10 times

2 to 4 groups:

Repeat: 10 to 15 seconds.

Rest between groups: at least 1 minute or until recovery.

Stage 2 exercise

The barbell or dumbbells hang clean.

Cable push-pull

An arm cable lifts each arm.

Cable wooden chop

Medicine ball press

Drug stand and partner distortion (6×15 repeat quick, suite recovery) or alone.

Matters needing attention

In strength training, it is important that each repetition is relatively restored so that the speed of the movement can be maximized. The weight should not be too heavy, the rest of the time is enough.

At the same time, you need to push or pull reasonable burdens to develop power against reasonable resistance.

With the twist of the medicine ball, make one set at most, then rest fully and then the next one. If you don’t have a partner, use a lighter ball and hold the ball in your hand while wriggling.

Stage 3 – in season.

Maintain strength and strength.

Alternate phases 1 (strength and muscle) and stage 2 (strength) are meeting twice a week. Skip weight training every five weeks to help recover.

Matters needing attention

Try not to do strength training on the same day you practice – or at least separate in the morning and afternoon.

Take a full week off from strength training, every six minutes. Light gym work is ok.

Use your judgment. If time is limited, don’t sacrifice court technical skills training to lose weight.

off season

If you have a break, it’s time to take a break. You need this time for emotional and physical renewal. For weeks, forget weight training and do other things. Staying healthy and active through cross-training or other activities is still a good idea.

Give yourself enough time to do it again next year.


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