Off-Season Tennis Weight Training Program Frequency: 3 days per week Comment : Tennis ...
General Preparation for Tennis - Part 1. For many, this time of year means sledding, santa, ugly sweater parties and most notably, some time off from work. But for pro tennis players, the opposite is true - December means off-season training time. Some players are gearing up for the year’s first major, the Aus Open, while other less ranked players are prepping for the Future and Challenger circuits - which are also gaining steam come the first week of January.
All Tennis training programs follow a progressive 8 week Training Schedule, with 2 – 4 x 1.5 hour training sessions per week – note that each training session includes a combination of court/field and gym exercises. Our 8 Week Tennis training programs can be used year round for Tennis Off Season, Tennis Pre Season and Tennis In Season training.
Interval Training. Tennis is naturally a game filled with bursts of high intensity followed by rest. Players can incorporate interval run training during off-season workouts to build up endurance, or, if you’re not much of a runner, use an elliptical to perform an interval program because it’s friendlier on your joints. Train Wisely
There are no hard and fast rules to breaking a training program up into periods or phases. The determining factor is when YOUR tournaments occur and when your season starts and ends. Here are the 4 phases for this tennis strength training program example: Off-Season – 6-8 weeks; Early Pre-Season – 6 weeks; Late Pre-Season – 6 weeks
After the collegiate tennis season comes to an end, tennis players begin a periodized strength and power program that includes the following: a 2-week active rest period is instituted immediately after the season. An active rest period assists in the players' mental and physical rejuvenation and recovery ( 13 ).
Click on the picture or link to see first part of the tennis specific periodization plan. The first part of the periodization includes tennis testing, competition planning and scheduling, training phase, technique, strategy, tactical, tennis specific, training on types of surfaces such as hard and clay courts and much more.
Other, more general modes of training, known as cross-training can be used to allow active ...