The Importance of Strength Training and Speed

Strength Training Programs for Advanced and Experienced Lifters includes heavier weight, fewer repetitions, goal is to increase strength, more sets, three distinct sessions allowing for more emphasis on a specific muscle group, minimum of 72 hours rest between same muscles group work out, push out last few repetitions, increase weight if they are too easy!Introduce super sets, complete one heavy training session every three weeks, increase rest period between sets.

With frequency you should try to aim for at least three sessions per week with a minimum of two sessions.

Choice of exercises: To maintain motivation and prevent boredom change the exercises every 4-6 weeks. Refer to the article “Need New Strength Training Exercises to Add Variety to Your Programs?

The choice of exercises may be determined by the equipment available to you. If you have access a gym then they should have all of the required equipment. If not, then choose some of the body-resistance exercises or stability ball exercises.

Include a super-setting program for a 6 week period. Super-setting is where you complete a set with one muscles group and then immediately perform a set with another muscle group. For example: complete one set of dumbbell curls for the biceps and then complete one set of triceps extensions for the opposing triceps.

I strongly believe in keeping the repetition range between 6-8 as anything higher is not “overloading” the muscles. Every 2-3 weeks I want you to include one session of maximum lifting where your repetition range is between 4-6 repetitions. This will help to stimulate the muscles.

Always use a spotter and seek the assistance of a trainer to help you with technique. Remember that this is a general strength training program and change exercises every 4 – 6 weeks for variety and to stimulate muscles. Perform the general program for at least 6 months and allow for 48 to 72 hours rest between workouts. Start with a light weight and then progress to heavier weights and aim for a designated number of repetitions.

Include the following strength and power training exercises in your program for advanced players: BB and DB squats, Snatch Squat, Power Cleans, Bench Press,
Hack Squats, Leg Sled

Characteristics of Strength Training Programs
Hypertrophy involves concentric and eccentric exercises, multiple sets for each muscle group (greater than 3 sets, short rest periods (less than 2 minutes, repetition range of 6-12, include super setting (same or opposing muscle groups), use a variety of exercises per muscle group, focus on muscle being trained and start with the larger muscle groups first.

Power involves multi-joint exercises (power cleans, multiple sets (greater than 4), longer rest periods greater than two minutes (need longer rest periods before next set), repetition range less than 6 per set, very high intensity (maximal effort), choose power exercises specific to the movements used in tennis, perform power exercises early on in a session (work assisting muscle groups second), power is similar to strength but you are adding the time factor, plyo-metrics are exercises where the muscle is contracted eccentrically and then immediately concentrically. Stretch shortening cycle.

Muscular Endurance involves tennis specific exercises, fewer sets (3 or less), moderate rest periods (2-3 minutes between sets), repetition range of 12-18, lower intensity (allows for more repetitions), lighter weights used for more repetitions.

Remember that these are directed towards become a faster athlete. Strength and Power is what is needed for speed. Be aware of your own current fitness status and design a program that suits your needs based on the above principles.

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