Periodization Training for Tennis - Part 2 By Dr. Paul Roetert, USTA Sports Science Administrator, USTA Player Development Center, Key Biscayne, Florida In this series I offer players at any level a totally different approach to improving their tennis game, without making any changes in stroke or technique. Periodization training could raise your game 10% by improving overall tennis conditioning. Physical training in progressive stages will gradually improve all aspects of your tennis conditioning allowing you to "peak" at the right time. That means playing your very best tennis when it matters most, like those important tournaments, or during USTA League season. Learning how to plan for and train in stages is the secret that can help you raise your performance a level without any substantive changes in your game. As outlined in the first article, there are many interrelated components in tennis fitness. These include flexibility, strength, endurance, power, agility, speed, body composition, and both aerobic and anaerobic fitness. Tennis fitness is complex. The sport requires rapid brief energy bursts, constant changes in direction, and explosive power in positioning and striking the ball. But tennis also requires the strength and the stamina to continue to make these short bursts hundreds of times over the course of a long match. Exercises include aerobic conditioning, weight training, on court movement,... The tennis conditioning program we have developed combines a wide variety of exercises concentrating on each of these components, maximizing your ability to play your best, and play your best over the duration of a long match. These exercises include basic aerobic conditioning, weight training, on court movement and strength training, and flexibility training. Through periodization training they are combined in progressive sequences that generate peak performance when the player wants it most. In the USTA Player Development Program, we divide the training into the following 4 Stages: Preparation Phase Precompetitive Phase Competitive (Peaking) Phase Active Rest or Transition Phase Phase 1: Preparation In the Preparation Phase, the player’s two conditioning goals are the development of an aerobic base and a strength base. To develop the aerobic base, focus on long duration exercise such as running, biking, swimming, or using aerobic machines such as stairclimbers, treadmills, or stationary bikes. Activities can be alternated to alleviate repetition or boredom. Train 3 to 4 times a week for 20-40 minutes at about 70-85 percent of your maximum heart rate. To calculate this training range, start by subtracting your age from 220. That number is your maximum heart rate. Next, calculate the 70-85% range. For example, if you are 35 years old, subtract 35 from 220. That number is your maximum rate, or 185 beats a minute. Your training range is 70% to 85% of maximum, or about 130 to 160 beats per minute. To see if you are in your training range, measure your pulse rate by finding the artery in your neck just below the base of the jaw. Using light pressure with your index finger, count the beats for 6 seconds. Multiply that number by ten, simply by adding a zero. For example, if you count 15 beats in 6 seconds, that is 150 beats a minute. That’s your current heart rate, and you’re in your target training range! Phase 2 incorporates a series of oncourt movement drills that replicate patterns of actual play, and increase court coverage and explosivenss. Developing the strength base is the other major goal of the Preparation Phase. Previous generations of players shied away from strength training in the belief lifting weights would make players bulky and muscle bound, imparting a negative effect on foot speed and tennis strokes. At the highest levels of tennis, that thinking has been completely reversed. Today it is universally recognized that tennis specific weight training can build strength and muscle endurance and also increase explosiveness and power—without increasing bulk and size. This involves using light to moderate resistance levels and higher repetitions, compared to weight training done for body building or football. In the Preparation Phase, establishing the strength base means learning a series of resistance exercises designed to work specific muscle groups most associated with tennis movement and strokes. In the beginning, training sessions should be 2 to 3 times a week, with at least a day of rest between sessions. Do 2 to 3 sets of every exercise, using high repetitions, 10 to 15 repetitions per set. In the next article, I will go over in detail a series of tennis specific exercises we use in the USTA Player Development Program and how to do them yourself. A final note on the Preparation Phase: this is the time to make tactical and technical changes, that is, working on your stroke mechanics, developing new shots, and experimenting with a wider variety of point strategies. Phase 2: Precompetition In the second Precompetitive Phase, the goal is to maintain your aerobic base developed in preparation. Maintenance level drops the training to twice a week for 20-30 minutes, again in the 70-85% target heart beat range. Phase 2 shifts the strength training to a new level designed to develop strength. This is accomplished by decreasing the overall training volume, but increasing its intensity. Training sessions are still twice a week, but increase weight resistance and drop repeitions. Instead of 3 sets at 15 reps, do 2 to 4 sets at 8 to 10 repetitions. Phase 2 also adds new types of tennis specific training including a wide variety of creative on court exercises, such as sprints and ball and racket drills, plus plyometric exercises. Plyometrics are exercises based on the specific, explosive movement patterns in tennis, where the muscles are first stretched or lengthened, then contract in an explosive movement. A good example is running wide on a forehand. As the outside leg is planted to change directions, body weight goes out over the leg, stretching the thigh muscle to absorb momentum. Muscles contract immediately, propelling the body back toward the center of the court. Plyometrics that simulate the way muscles are used in actual play is a very effective way to improve court movement as well as stroke power. This new training is done in specific work rest intervals designed to simulate the bursts of energy and the recovery period of actual play. During Phase 2, tennis practice should focus on simulated points and practice matches in preparation for competition. An upcoming article will outline a wide variety of fun and effective on court and plyometric exercises and how to combine them in the proper work rest ratios. Phase 3: Competition or Peaking Athletes can sustain a true "peak" in performance for only about 3 weeks. So the primary focus in this phase is performance during competition. This is where the training done in the first two phases will pay huge dividends. Players usually terminate aerobic training and weight training during the Competitive Phase. At most they will do reduced maintenance level workouts, depending on the number of matches or tournaments in the "peak" period. This could include a light set or two of the most tennis specific resistance exercises at 10 to 15 repetitions. On court training, including plyometrics should be at high intensity, but again at reduced volume depending on the competitive schedule. This is the time to put all that hard work to the test, so have fun and play your best. Phase 4: Active Rest Or Transition The goal of this phase is to take some time away and recover from the physical and psychological stresses of competitive tennis. Put down your racket entirely for at least a few days. Maintain your fitness and have fun by playing other sports, such as soccer or basketball, or by doing some running. You can continue to do flexibility work. As you begin hitting balls again, work on stroke technique, and plan the next 4 Phase periodization training cycle. NEXT: I’ll outline how to do a great tennis specific warm up, and the flexibility training that is part of all stages. Then we’ll get into the specific training exercises, both in the weight room and on the court. TennisONE’s new series on periodization training is based on "Complete Conditioning for Tennis," the book and video training package, developed for the USTA by Dr. Paul Roetert and Todd Ellenbecker. Both the book and video are available in the TennisONE store, or directly from Human Kinetics (www.humankinetics.com).

Last Updated 9/1/98. To contact us, please email to: webmaster@tennisone.com TennisONE is a registered trademark of TennisONE and SportsWeb ONE; Copyright 1995. All rights reserved.