| Strength training is required to help develop a "base" | | | | repetition range. It is important to perform these fewer |
| from which an athlete can build upon and become | | | | repetitions with exercises that you have been doing |
| faster. Strength is required before power training and it | | | | for a while. This is a gradual progression. These heavy |
| helps to lay the foundation for overall body conditioning. | | | | days will really help to overload and stimulate the |
| I have found that strength is the single most dominant | | | | muscles. |
| factor in predicting and also improving speed. It is not | | | | Sets - During your initial general strength training |
| the only factor but it is definitely the main one that can | | | | program I want you to perform 3 sets. The goal should |
| bring about the most significant results. | | | | be to push out 10-12 repetitions in each of these three |
| If you have not performed a regular strength training | | | | sets. Remember that the main goal of a general |
| program before then you need to participate in a | | | | strength training program is to prepare the body for |
| general total body program as this will lay the | | | | the more strenuous activities placed upon it in the |
| foundation for a more advanced speed program. This | | | | power and advanced training programs. If you have |
| article assumes that you have already been involved in | | | | already been involved in a strength training program |
| a strength training program and are ready to expand | | | | then you need to move on to a more intensive |
| into the specifics of training for blazing speed. | | | | strength training program of 3 to 5 sets per exercise |
| There are various types of strength which will help you | | | | (include super sets into your programs) |
| to understand how to specifically train for your sport | | | | Rest periods - During your general conditioning phase |
| of tennis. | | | | you will want to only rest for 1-2 minutes between |
| Strength-endurance refers to the athlete being able to | | | | sets. |
| exert strength over and over many times. If an athlete | | | | When you have moved on to the more intensive |
| lacks the ability to continually exert this strength then | | | | program you will need to increase your rest periods to |
| they will become slower in reacting to a certain | | | | at least two to three minutes (due to using heavier |
| situation. The best way to work on strength endurance | | | | weights and performing fewer repetitions). Anything |
| is by performing circuit training. | | | | less when maxing out will not allow you to fully |
| Maximum strength refers to being able to exert the | | | | recover in order to perform the next set for maximal |
| maximum force possible in a single contraction or | | | | gains. This increased rest period will allow the muscles |
| movement. It is this type of strength that plays a | | | | to sufficiently replenish their ATP and creatine |
| significant role in developing that "explosive" component | | | | phosphate stores which will allow you to get better |
| of speed. An athlete can work on this maximum | | | | results on your next set. |
| strength by conducting a strength training program. | | | | Many power athletes will require rest periods of |
| Elastic strength is a third type which refers to the | | | | greater than 3-5 minutes. This is more specific but I am |
| athlete having the ability to overcome a significant | | | | sure that you will have time restraints with your |
| force or resistance with a fast contraction. How does | | | | sessions. |
| this relate to speed? Well, think about how soccer has | | | | Strength Training Program for Novice Lifters includes |
| become more physical or football with the known | | | | using a lighter weight, more repetitions, goal of |
| amount of sheer strength required to push away from | | | | becoming accustomed to strength training, fewer sets, |
| a defender. This can help the athlete to become faster | | | | divide into two sessions (upper body and lower body), |
| in their response to a situation and get a jump on their | | | | conduct each session twice per week = 4 total |
| opponent. This contributes to an athlete being fast and | | | | sessions |
| responsive to a certain situation. An athlete can work | | | | Strength Training Program for Advanced and |
| on developing elastic strength by working with | | | | Experienced Lifters includes heavier weight, fewer |
| medicine ball, performing various weight training | | | | repetitions, goal is to increase strength, more sets, |
| exercises and a series of plyometric exercises. | | | | three distinct sessions allowing for more emphasis on |
| Precautions for strength training include conducting a | | | | a specific muscle group, minimum of 72 hours rest |
| complete "needs analysis" for each individual, avoiding | | | | between same muscles group work out, push out last |
| excessive loads on the body, avoiding over training | | | | few repetitions, increase weight if they are too |
| (leads to overuse injuries)and avoiding training errors | | | | easy!Introduce super sets, complete one heavy training |
| and using poor technique. Be sure to follow all | | | | session every three weeks, increase rest period |
| guidelines and train with a partner if possible (for | | | | between sets. |
| motivation and for spotting) | | | | With frequency you should try to aim for at least three |
| Principles of Training include the following: Frequency is | | | | sessions per week with a minimum of two sessions. |
| how often you workout, intensity is how hard you | | | | Choice of exercises: To maintain motivation and |
| work out or the effort you put into your work. This is | | | | prevent boredom change the exercises every 4-6 |
| expressed as a percentage of 1RM (maximum | | | | weeks. Refer to the article "Need New Strength |
| repetition). Time is how long you work out for(e.g. 45 | | | | Training Exercises to Add Variety to Your Programs? |
| minutes).Progression refers to a gradual increase in | | | | The choice of exercises may be determined by the |
| repetitions, sets, or resistance that allows for | | | | equipment available to you. If you have access a gym |
| adaptational changes. Specificity is about training the | | | | then they should have all of the required equipment. If |
| body part or system specific to those used in your | | | | not, then choose some of the body-resistance |
| sport. | | | | exercises or stability ball exercises. |
| If you have access to a gym facility then you can | | | | Include a super-setting program for a 6 week period. |
| develop a strength training program utilizing the | | | | Super-setting is where you complete a set with one |
| equipment available.For those coaches or athletes who | | | | muscles group and then immediately perform a set |
| do not have access to a gym, you can design a | | | | with another muscle group. For example: complete one |
| program using a combination of the exercises included | | | | set of dumbbell curls for the biceps and then complete |
| using an athlete's own body weight for resistance. | | | | one set of triceps extensions for the opposing triceps. |
| Make sure that you include a variety of exercises that | | | | I strongly believe in keeping the repetition range |
| cover the lower body, the core and the upper body. | | | | between 6-8 as anything higher is not "overloading" the |
| Neglecting one area can create imbalances that will | | | | muscles. Every 2-3 weeks I want you to include one |
| likely lead to injury. | | | | session of maximum lifting where your repetition range |
| How Do We Get Stronger? We get stronger by | | | | is between 4-6 repetitions. This will help to stimulate the |
| continually overloading the muscle and forcing it to | | | | muscles. |
| grow stronger in order to cope with this increased | | | | Always use a spotter and seek the assistance of a |
| load. When you hear coaches talking about a | | | | trainer to help you with technique. Remember that this |
| "maintenance phase" during their competitive season | | | | is a general strength training program and change |
| then they are often referring to maintaining the load | | | | exercises every 4 - 6 weeks for variety and to |
| placed upon the muscles. Whereas as during the | | | | stimulate muscles. Perform the general program for at |
| pre-season the athletes were constantly striving to | | | | least 6 months and allow for 48 to 72 hours rest |
| increase the loads placed on the muscles. | | | | between workouts. Start with a light weight and then |
| There are several methods when it comes to basic | | | | progress to heavier weights and aim for a designated |
| strength training. These include free weights such as | | | | number of repetitions. |
| barbells and dumbbells which are common in gyms | | | | Include the following strength and power training |
| and homes, using fixed machines such as universal | | | | exercises in your program for advanced players: BB |
| machines, using your own body weight for resistance | | | | and DB squats, Snatch Squat, Power Cleans, Bench |
| such as performing push-ups and squats, partner | | | | Press, |
| assisted exercises where your partner is the | | | | Hack Squats, Leg Sled. |
| resistance, various forms of circuit training which | | | | Characteristics of Strength Training Programs |
| involves performing a series of pre-defined exercises | | | | Hypertrophy involves concentric and eccentric |
| in rapid succession. | | | | exercises, multiple sets for each muscle group (greater |
| These are methods used for general strength training | | | | than 3 sets, short rest periods (less than 2 minutes, |
| especially when the athlete lacks the appropriate | | | | repetition range of 6-12, include super setting (same or |
| resources. Our strength training exercises are more | | | | opposing muscle groups), use a variety of exercises |
| specific and cover a variety of methods but all aim to | | | | per muscle group, focus on muscle being trained and |
| train specifically for the demands of tennis. | | | | start with the larger muscle groups first |
| Many tennis players have to travel and this is where | | | | Power involves multi-joint exercises (power cleans, |
| having the option to perform exercises using your own | | | | multiple sets (greater than 4), longer rest periods |
| body weight can come in handy if this is your only | | | | greater than two minutes (need longer rest periods |
| option for strength training. | | | | before next set), repetition range less than 6 per set, |
| Repetitions - When conducting your initial strength | | | | very high intensity (maximal effort), choose power |
| training program for overall body conditioning and | | | | exercises specific to the movements used in tennis, |
| preparation for more advanced exercises I want you | | | | perform power exercises early on in a session (work |
| to work in the 10-12 repetition range. This allows you to | | | | assisting muscle groups second), power is similar to |
| develop muscle size and endurance but most of all it | | | | strength but you are adding the time factor, |
| doesn't place too much stress on your body which | | | | plyo-metrics are exercises where the muscle is |
| would likely lead to injury. You should be pushing out | | | | contracted eccentrically and then immediately |
| that last repetition, if not then increase the weight. | | | | concentrically. Stretch shortening cycle. |
| Once you have completed at least six months of a | | | | Muscular Endurance involves tennis specific exercises, |
| general weight training program then you can move | | | | fewer sets (3 or less), moderate rest periods (2-3 |
| onto the specifics that will really help you to become | | | | minutes between sets), repetition range of 12-18, lower |
| faster. | | | | intensity (allows for more repetitions), lighter weights |
| To achieve maximal results and adaptations you will | | | | used for more repetitions, |
| want to train in the repetition range of 6-8 repetitions. | | | | Remember that these are directed towards become |
| This will help to achieve maximum strength and muscle | | | | a faster athlete. Strength and Power is what is |
| growth. Every two to three weeks I want you to | | | | needed for speed. Be aware of your own current |
| include a heavy day in your training which will consist | | | | fitness status and design a program that suits your |
| of performing the same exercises but now in the 4-6 | | | | needs based on the above principles. |