Aim for an absolute minimum of 5 minutes total (10 minutes preferred)– to the point of developing a “light sweat.”. Muscle soreness or delayed onset muscle soreness (DOMS) is normal—joint pain is not. Gym Workout. Each phase has different objectives and each successive phase builds on the previous one. 3 – Push off the front leg to return to start position. Bicep and pectoral work-outs will help the forehand and serve. Remember that power is the combination of strength and speed. • Complete all reps on one side before switching to the other side. 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Maintenance of strength and power i… Tennis players should try to balance their workouts with sessions concentrating on muscular endurance, strength, flexibility and cardio. Essentially, power is a product of strength and speed. 1 – Stand upright facing to one side, holding a handle in both hands at hip level with your arms straight. Here is Serena Williams’ arms routine: (As many reps as possible in 5-4 minutes) 1. Here are a few things to keep in mind as you're playing during the season. 1 – Stand upright holding dumbbells at your sides, with your arms straight. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Periodization: Current Review and Suggested Implementation for Athletic Rehabilitation. If you’d like to channel their work ethic or prepare for your own competition, try this workout. Although the upper body is where the action is expressed in tennis, the "posterior chain" of the hips, gluteals (butt) and upper legs and the abdominals is of equal importance. The squats and deadlifts build strength and power in this region. 2015;10(6):734-747. Time of year: Mid ​​Pre-SeasonDuration: 6-8 weeksDays per week: 2-3, with at least one day, preferably two, between sessionsReps: 8-10Sets: 2-4Rest in between sets: 1-2 minutes. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Emphasis is on building functional strength and some muscle bulk (hypertrophy). Anytime Fitness is committed to facilitating the accessibility and usability of content and features on its website, including this blog. You need to rest adequately between repetitions and sets so that each movement is done as fast as possible. 2013;14:204. doi:10.1186/1471-2474-14-204, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. • Stand on your toes on the edge of a step, with dumbbells at your sides. Here are a few things to remember as you start your program. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. We spend time in the gym getting our players stronger but our focus is on functional movements, especially those specific to tennis… … Research has shown that taking a break from serious strength training is often helpful. As pre-season approaches, more regular gym work can resume. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. If you're new to weight training, brush up on principles and practices with the beginner resources. It should be no surprise that lots of training got them to that level. Emphasis is on building maximum power. Power training requires that you lift weights at high velocity and with explosive intent. The weights should not be too heavy and the rest periods sufficient. This is the official health and fitness blog of Anytime Fitness—the world's largest co-ed fitness franchise. Monitor your arm and shoulder reactions during this phase and back off when any joint pain or discomfort is felt. High intensity interval training and circuit training geared to tennis are … Members and their guests can also order a light snack from our poolside menu. Players like Del Potro and Djokovic bring new levels of strength and power to tennis. Free weights will allow you to stretch your range of motion even farther than machines allow, pushing your body to face real-life scenarios like extending a racket and bashing that ball back!