Monday, October 8, 2007


Tennis is one of the most physically challenging individual sports played in the world, a tennis player, to perform at their best you must find the right mix of training aerobic, anaerobic endurance, strength, explosive power, speed and agility. On a clay court an average point probably won’t last longer than 10 seconds. Between points you get some luxury of about 25 seconds rest at most and 90 seconds if it’s a changeover. This should tell you something about the physical nature of the game.

Unlike the marathon runner who maintains a steady speed for over 2 or more hours, tennis players must sprint, lunge, stretch and change direction over a very small period of time.

If you are training to meet the physical demand of your game, you should plane you training strategically. Take a look at how to train to get all those right combinations in your training program.

Foundation phase: The objective of this first 6 to 8 weeks is to build a base on which you build more intense, more tennis specific training later. In all competitive sports even tennis places uneven stress on your body like on swings with one arm causes injuries due to over use. By developing a solid base on resistance training injuries like tennis elbows and damage on rotator cuff muscle caused by over use can be minimized. A typical foundation level fitness training program parameters are as follows.

Foundation phase: 6 to 8 weeks
Number of sessions: 2 sessions per week circuit training
Number of exercises: 9 to 10 includes full body
Resistance: 45% of 1RM
Repetition: 12 to 15
Rest between exercises: 30 seconds
Rest between circuits: 2 to 3 minutes
Speed of lifts: Controlled smooth movement

Tennis strength training phase: This is the part for intense training. Players who can leg press 180KG for 1 repetition has a greater maximal strength than a player who can press 130KG. You get the idea the more strength you have the more weight you can push in one repetition. Why is strength so important to tennis players? On its own it isn’t. But power which is a major factor in the game is a product of speed and strength. The more maximal strength you have the greater potential to generate more power. A typical strength training parameters are as follows:

Strength phase: 6 weeks
Number of sessions: 2 to 3 sessions per week
Number of exercises: 6 to 8 split routines preferred
Resistance: 80% of 1RM
Repetition: 4 to 6
Rest between exercises : 3 to 4 minutes
Number of sets: 2 to 3
Speed of lifts: Controlled smooth movement

Obviously it is almost impossible to design a one size fit all program when prescribing these kind of sports specific training programs. It is recommended to use the above parameters with compound exercises like squats, dead lifts, lunges, bench press, standing shoulder press etc.

Give it a go if you want to show your opponent how good you are.


angagandu said...

tennis? few people play the game in maldives ... why not something about volleyball or basketball????



well i think this info can help the few who enjoys tennis, and hopefully will put up something for basketballers and volleyballers in the future.

Thank you