Tennis training
You are also a tennis fan and you wonder how can the champions of this wonderful sport be so fit?
We have compiled the pros and cons of these athletes' training and diet, so you too can learn from the best tennis pros!
Have you been playing tennis for a long time but do you feel that you are missing that extra technique that would make you a great champion ?! In this regard it is important to follow a good workout, based on fast running, short running, abdominal exercise and a specific arm strength routine in order to develop speed and agility in movements. As you may have noticed, all tennis players are in great shape; here are some tips to treasure if you are also a fan of this sport.
1. Cardio Workout
Tennis is a sport based on resistance and therefore to stimulate the red muscle fibers it is important to carry out an aerobic training. A good workout is to practice running at various speed levels. Tennis is endurance, so it's good to practice long distance running at explosive speed at high intensity.
A HIIT (High Intensity Interval Training) workout could be the ideal combination to increase the intensity of your workouts.
You can start by setting up a circuit that includes full power running sprints for about 40 seconds (or a custom duration based on your recovery abilities), followed by a low-intensity running lap for another 40 seconds.
Then a at the fortieth second of brisk walking, start walking more slowly for another 40 seconds, and then start again to always alternate FAST-SLOW-FAST-SLOW and so on, repeating the circuit for a total of 15 minutes.
2. Lifting weights
The important thing is not to go down hard! Your goal is not to pump your arms and legs but to build strength and lean muscle mass… But what are the best exercises? Well to have a good swing you need to have strong shoulders and power in your legs. Try the following workout:
Abdomen
- Crunch
- Back Extensions
- Twist with medicine ball
- Plank frontal and lateral
Legs
- Lunges with dumbbells
- Box jump
- Squat
- Deadlifts with trap bar
Some advice?
Here are some tips that might be useful to athletes who play tennis.
1. Don't overdo the weights
If you've decided to add weight room training to your routine, you should know that it's important to be agile in tennis, so an important muscle mass could cause slower movements and that is precisely why it is advisable to keep the weights low enough during training, so that the muscle fibers are stimulated in the right way for a tennis player.
2. Avoid putting on weight
This note is very similar to the previous one: it is not necessary to load carbohydrates and increase body mass. Let's talk about nutrition, not diet. This is one way of eating that you need to follow constantly, nothing to do with 4-week fat-burning diets.
Your workout will lead to you burning a lot of excess calories, and to reach your goals you need to make sure you have enough fuel. Low body fat is a question of balancing the energy absorbed and the energy your body burns through exercise.
Sticking to the 2: 1 ratio of protein can be a good way to start. It is essential that your body absorbs the right amount of protein and carbohydrates after each workout but since your goal is not mass, it is good to prefer Whey Protein Isolate with a lower percentage of carbohydrates than normal proteins (remember that you still need a source of carbohydrates to fuel strength and optimize recovery times).
I fats and carbohydrates are not to be considered enemies but there are some of them whose consumption should be limited, including the consumption of trans fats, saturated fats and refined carbohydrates. Refined carbohydrates are empty nutrient sources that will still leave you hungry. Try using their healthy equivalents instead like the wholemeal alternative to white bread and sweet potatoes instead of french fries.
3. Make your own path
Equally important is to think about your own mental health. Having an aspiration is especially good if we have a strong and competitive soul.
The greatest champions got where they are thanks to commitment, dedication and hard work. It is important to set your own goals! Try to follow the trainings of tennis professionals and adapt them to your needs in order to always give your best on the court
