Ultimate Guide to Weight Training for Tennis , livre ebook

Price World Publishing - Rob Price

Découvre YouScribe en t'inscrivant gratuitement

Je m'inscris

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

142 pages

English

Vous pourrez modifier la taille du texte de cet ouvrage

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

A propos
Informations
Extrait

Description

The Ultimate Guide to Weight Training for Tennis is the most comprehensive and up-to-date tennis-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round tennis-specific weight-training programs guaranteed to improve your performance and get you results. No other tennis book to date has been so well designed, so easy to use, and so committed to weight training. This book will increase your strength, agility, and endurance enabling more powerful and precise backhands, forehands, and serves. Following this program will allow tennis players of all skill levels to stay strong until the final point. Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!

Sujets

Bibliographies

Bibliography

Tennis

Informations

Publié par	Price World Publishing
Date de parution	01 septembre 2011
Nombre de lectures	0
EAN13	9781936910809
Langue	English
Poids de l'ouvrage	4 Mo

Informations légales : prix de location à la page 0,0508€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

The Ultimate Guide to WEIGHT TRAINING for TENNIS
fourth edition
Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.
Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.
Published by Price World Publishing 1300 W. Belmont Ave, Suite 20g Chicago, IL 60657
Copyright 2006 by Robert G. Price CPT. All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.
Cover design by Alexandru Dan Georgescu Interior photographs by Marc Gollub Editing by Barb Greenberg Editing and proofreading by Maryanne Haselow-Dulin Printing by RJ Communications
Second Edition, 2006 ISBN: 978-1-936910-80-9 10 9 8 7 6 5 4 3 2
Special thanks to: Dr. Marc B. Price CPT for your expert insight and helpful contributions. Zack, David, and Gail Price for your support and encouragement to make this book possible.
The Ultimate Guide to WEIGHT TRAINING for TENNIS
fourth edition
Robert G. Price CPT
CONTENTS
Part I
TENNIS-SPECIFIC TRAINING
Introduction
Off-season Program
In-season Program
Tennis Power
Protein: How Much is Enough?
Post Workout Recovery
Part II
GETTING STARTED
Warming Up
Cooling Down
Abs
Stretching
Proper Form
Proper Breathing
Part III
RECOMMENDED EXERCISES
Substituting Similar Exercises
Chest Exercises
Back (Lats) Exercises
Shoulders Exercises
Triceps Exercises
Biceps/Forearms Exercises
Legs Exercises
Part IV
THE NECESSITIES
Perfecting Your Technique
Estimating Your One-Rep Max
The Different Folks, Different Strokes Principle
Overtraining and Staleness
The Declaration of Variation
Muscle Fibers
Training Techniques
When to Increase
Safety Reminders
Record Keeping
Test Yourself
Conclusion
Part V
SUPPLEMENTAL 4-WEEK PROGRAMS
Endurance/Stamina/Fat-burning Programs
General Fitness/Power Programs
Strength Programs
Part I TENNIS Specific Training

With Weight Training, KNOWLEDGE IS THE KEY TO SUCCESS
INTRODUCTION
Tennis is a sport where your overall level of strength and fitness is crucial to performing at the best of your abilities. The sport requires strength, power, speed, quickness, agility, flexibility, balance, muscular endurance, and stamina- each of which can be enhanced through a proper tennis-specific weight-training program. This book focuses on how to develop your body in every area that is most important to tennis. It also provides you with daily programs designed for the offseason, preseason, and in-season to maximize your playing potential.
There are two requirements needed to be a good tennis player: tennis-specific skills and proper conditioning. An important note must be made clear. Weight training will not directly improve your tennis skills. However, it will make your entire body stronger and more powerful, which will give you greater racquet and foot speed. It will also decrease your vulnerability to injury and increase your muscular endurance. All of these factors will increase your tennis-playing potential. If you train properly for tennis, you will experience all of these benefits without sacrificing your technique on the court. In fact, proper weight training can enhance your technique by improving your flexibility and increasing your range of motion. This book not only contains a year-round tennis-specific training program, but also includes more than 50 additional 4-week programs so you can find exactly what you need.
Improper Training
Training improperly increases the risk of an injury occurring, and it can also set you further away from your goals. The goal of strength training for tennis is not to build stiff, bulky muscles; it is to improve your game by increasing your speed, agility, quickness, power, flexibility, muscular endurance, and balance. You want to build your muscles and improve flexibility in areas that are important to improving your performance on the court.
Major Benefits from Weight Training
Weight training for any sport provides you with two general benefits. It helps enhance your athletic performance and it helps reduce or prevent injury. Weight training also plays a major role in injury rehabilitation. Muscles that are well trained have been shown to recover faster from injuries, which will reduce chronic pain. Tennis is often an outdoor sport and players are at the mercy of Mother Nature, who can be very unpleasant in the spring. Unfortunately, cold and wet weather elevates the risk of many injuries, including sprains and pulled muscles. With stronger muscles supporting your bones, tendons, and ligaments, you will be much less injury prone in all aspects of your life.
Common Tennis Injuries
The most common injuries experienced by tennis players are in the shoulder and elbow. These injuries negatively affect your swing, which makes it necessary to take injury-reducing precautions. Always stretch before lifting and playing, and weight train properly. The programs provided in this book are designed to train these and other areas of your body, minimizing your chances of getting injured. The programs strengthen both the internal and external rotators of your rotator cuffs to help maintain an injury-free shoulder. The programs also require performing both arm-extending (triceps) exercises and arm-contracting (biceps) exercises through their entire range of motion during the same training session, thus reducing the chances of elbow injuries by increasing both the strength and flexibility in your elbow joint.
Knee injuries and hamstring pulls are also very common among tennis players. They can occur in many activities, including stopping, starting, changing directions, running, jumping, reaching, and diving. Similar to strengthening the elbow, training the muscles surrounding the knee is a good way to protect yourself from these injuries. Performing both leg-extending (thighs) and leg-contracting (hamstring) exercises on the same day through their entire range of motion both strengthens and increases the flexibility of the knee and hamstring. Your hamstrings are responsible for many tennis movements such as leaping, sprinting, and changing directions, so you must be sure to stretch them often.
Practice Makes Perfect
While weight training for tennis, it is crucial to continue practicing your skills. Your neurotransmitters will need to adapt to your newfound strength so you can convert it into power on the court. As important as strength and power are, they are not as important as technique. You need to be continuously practicing your serves, ground strokes, backhands, and volleys throughout the off-season. It is best if you play tennis on the days you are not weight training, but if you choose to do both on the same day, you should weight train first so you are full of energy and able to get the best workout possible. In order to improve your skills you must be sure to practice, practice, practice throughout the off-season.
Quickness vs. Speed The programs provided in this book are designed to enhance both your speed and your quickness, placing more emphasis on quickness. During the course of a match, quickness and acceleration are far more important than overall speed. The longest runs made during the course of a match last no more than a few seconds. Quickness and agility are extremely important in tennis. The most crucial aspect of tennis is your ability to cover the court. You need to be able to get to the ball in order to have a chance at hitting it. If you are unable to get to the ball, you will have no chance to win. In tennis you need extremely fast foot speed in order to move forward, backward, and laterally all over the court. The faster you are able to get to the ball, the more time you will have to prepare for your shot. You need to be able to get to balls hit in front of you, behind you, and on the opposite end of the court. By following the programs provided, you will increase your quickness and reduce the time it takes for you to get to the ball.
Medicine Ball Exercises:
Note to Coaches: Although the programs in this book do not include medicine ball exercises along with weight training, they should not be neglected. Medicine balls are effective strength training tools, and can be very effective in training for tennis because you can simulate many tennis-specific movements with them. With a partner, practice passing a medicine ball back and forth as hard as you can. This will increase explosion and power in both your upper and lower body. Throw the ball with chest passes, overhead passes, and hip passes. Practicing with medicine balls is applying the simulation principle, and will make swinging a racquet easier and more effortless.
VITAL BODY PARTS
Swinging a racquet and sprinting across the court may not seem complex, but they are both multifaceted processes that involve muscles and joints from all parts of the body. Performing these activities as hard as your potential allows requires perfect technique and a maximum of quickness, flexibility, and power. The most vital areas of the body for tennis are the calves, hamstrings, hips, mid-section, shoulders, and wrists. By improving aspects of one of these areas, you will improve your performance. By improving all of them, you will experience the benefits of weight training for tennis. This book has you training most of the muscles of your body, with special emphasis on the areas listed below.
CALVES
Swinging: The source of your swinging power comes from the lower body, initiating in the calves. The process of swinging begins when your toes push against the ground. The calves supply this initial push and the stronger