Periodization Training for Tennis Part 6

Strength Training

Tennis is a rapid, dynamic sport that requires powerful, repeated muscle contractions. For this reason
our approach to tennis conditioning uses dynamic strength training. This includes the use of free weights, such as
dumbbells and barbells, medicine balls, and weight training machines. Tennis specific strength training does not involve
heavy effort to lift maximum weight. It uses light to moderate resistance levels with high repetitions designed to build
strength and muscle endurance, not bulk or size.

Some players believe that resistance training can cause stiffness and loss of flexibility, but the
program outlined here–combined with the flexibility exercises in the previous articles–will actually increase
flexibility, optimize performance, and prevent injury. The program is based on the bio-mechanical analysis of stroke
patterns. This allows us to tailor exercises specifically for tennis players. In all exercises, it is important to
emphasize slow, controlled movement. This means using the muscles in all phases of the movement, similar to the way
muscles work in actual play.

Start the program doing sets with higher repetitions, in the 10-15 range. As you move through the stages of training, increase the weight, drop the number of repetitions, and try to increase the number of sets….