Monday, November 17, 2008

Periodization Training Applied To Tennis Strength Training to pick up where we left off, I wanted to provide you with some of the basic parameters of each area of tennis training I mentioned: Stamina, Strength, and Power/Speed. Today I will very simply explain what each is and the sets, reps, pace, rest period, weight, volume used in each. So here we go...

Phase 1: Stamina/General Strength
The exercises in this stage of program design do not mimic any specific sport movements...Main purpose is to create anatomical adaptations necessary to build basic strength and endurance necessary to increase the volume (amount) of work

Sets: 2-3
Reps: 12-20
Pace: moderate
Rest: <30>Weight: light
Volume: high

Phase 2: Hypertrophy/Absolute Strength
This is where you are working to build up the cross-sectional area of muscle fiber to increase its potential for power. Designed to build on base strength in resistance and movement drills and increase functional capabilities.

Sets: 3-4
Reps: 8-12 and 3-5
Pace: moderate to slow
Rest: 30-90 seconds
Weight: moderate to heavy
Volume: high

Phase 3: Explosive Power/Speed
This is where your training becomes as sport-specific as possible. In this stage of training you are peaking for performance. It is designed to enhance explosive capabilities of athlete; generate force rapidly in all areas of training.

Sets: 2-3
Reps: 4-6 and for time
Pace: explosive/fast
Rest: 2-3 minutes
Weight: heavy to light
Volume: moderate

So I here you saying to yourself, "This is all great, but when do I do each, how long do I spend in each and is it always necessary to go through all 3 phases when I set up a tennis fitness program?"

I applaud you for your question and will respond to this in our next session.

To Be Continued...

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