Sports Specific Training

Tennis requires strength, power, and endurance. Can combining tennis weight training into a player's fitness regimen that is broken up into phases achieve optimal results?

Tennis Weight Training

In professional sports that utilize weight lifting, the training is often broken up into seasonal phases. (Daniel S Lorenz, Michael P Reiman, John C Walker. 2010) Each phase consists of specific objectives that contribute to and build upon the previous phase. This is known as periodization. Tennis is played year-round indoors and outdoors. This is an example of a tennis weight training program to build up strength.

Pre-Season

• In the early pre-season, players prepare to rebuild their strength after a break.
• The emphasis is on building functional strength and some muscle.

Late Pre-Season

• In late pre-season, players workout to get ready for the start of the season.
• Here, the emphasis is on building maximum power.

In Season

• In season, regular practice, play, and competition get underway and players are in top condition.
• In this phase, strength and power maintenance is the focus.

Season Break 

• This is when players need to relax for a while.
• However, players need to keep active if they want to maintain some level of fitness.
• The emphasis is on rest and recovery with the maintenance of light activity, like cross-training and light gym workouts.
• Research has shown that taking a break from serious strength training does help the body recover and rebuild. (Daniel Lorenz, Scot Morrison. 2015)

1. This is a three-phase all-around program.
2. The first phase concentrates on building basic strength and muscle
3. The second phase on power delivery.
4. Players who play year-round can continue with the power program once they build the basics.
5. Players who take a break for longer than six weeks should start again with the strength program.

Pre-Season - Phase One

Strength and Muscle

• The focus is on lifting heavy weights, but not going full force to begin training the nervous system to work with the muscle fibers.
• Some muscle building or hypertrophy/building muscle size will happen during strength development.
• Strength is the foundation for the power development phase.

Exercises:

1. Duration: 6-8 weeks
2. Workout Days: 2-3, with at least one day, however, two are recommended between sessions.
3. Reps: 8-10
4. Sets: 2-4
5. Rest between sets: 1-2 minutes

• Barbell squat, dumbbell squat, or sled hack squat
• Romanian deadlift
• Dumbbell bent-over row
• Dumbbell triceps extension or machine pushdown
• Cable wood chop
• Lat pulldown to the front with a wide grip
• Reverse crunch

Things to Remember

Use the Proper Weight

• Adjust the weight so that the last reps are heavy but don't cause a complete failure.

Balance the Lower Half

• The posterior chain of the hips, the gluteals/buttocks, the upper legs, and the abdominals are of equal importance and require equal attention. (Eline Md De Ridder, et al., 2013)
• Squats and deadlifts build strength and power in this region.

Follow Proper Form

• For upper body exercises like the dumbbell press, lat pulldown, and wood chops the proper form needs to be followed.
• Keep the forearms in a vertical plane with the upper arms.
• Do not extend excessively at the bottom of the movement.
• Remember to protect the vulnerable shoulder joint.

Listen to The Body

• Strength training is physically and mentally challenging.
• Individuals who are not able to recover from a session with only one rest day are recommended to move the program to two sessions per week.
• Muscle soreness or delayed onset muscle soreness - DOMS - is normal, however, joint pain is not.
• Monitor arm and shoulder reactions during this phase.
• Stop if any joint pain or discomfort is felt.

Late Pre-Season - In-Season - Phase Two

Power

Power is the ability to move the heaviest loads in the shortest time and is the combination of strength and speed. In this phase, the player builds on the strength developed in phase one with tennis weight training that will increase the ability to move a load at high velocity.

• Power training requires lifting weights at high velocity and with explosiveness.
• The body needs to rest adequately between repetitions and sets so that each movement is done as fast as possible.
• The number of sets can be less than phase one because there is no point in training at this level when the body is fatigued.

Exercises

1. Duration: Ongoing
2. Days per week: 2
3. Reps: 8 to 10
4. Sets: 2-4
5. Rest between repetitions: 10 to 15 seconds​
6. Rest between sets: at least 1 minute or until recovered

• Barbell or dumbbell hang clean
• Cable push-pull
• Cable wood chop
• One arm cable raises
• Medicine ball push press
• Medicine ball standing twist with a partner or alone - 6x15 repetitions fast and recover between sets.

Reminders When Preparing For the Season

Recovery Time

• In power training, it's important that the body has relatively recovered for each repetition and set so that the individual can maximize the movement.
• The weights should not be as heavy and the rest periods sufficient.

Push When Possible

• Rest is important, at the same time, the player needs to push through reasonably heavy loads to develop power against significant resistance.
• When doing medicine ball twists, do a full set at maximum, then sufficiently rest before the next one.
• If doing the medicine ball exercises alone, use a lighter ball and keep the ball in your hands while twisting.

In Season - Phase Three

When the season begins training does not stop in order to help maintain strength and power.

Strength and Power Maintenance

• Alternate phase one and phase two for a total of two sessions each week.
• Every fifth week, skip weight training to achieve optimal recovery.

Key Points

Things to keep in mind during the season.

Avoid Overscheduling

• Avoid strength training on the same day when practicing on the court.
• If the weight training has to be both on the same day, try to separate the workouts into morning and afternoon sessions.

Plan Time

• Rest completely from strength training one week out of every six.
• Light gym work is fine.
• During the season, use intuition when it comes to working out at the gym.
• Individuals with limited time, stick to court skills training instead of tennis weight training.

Off Season

If there is an off-season, this is the time for emotional and physical decompression and full-body recovery.

• For several weeks, forget about weight training and do other things.
• Stay fit and active with cross-training or other physical activities but keep it light to prevent injuries.

It is recommended to consult a coach, trainer, sports chiropractor, and/or physical therapist to develop a program specific to an individual's needs, fitness goals, and access to resources.

Spine Injuries In Sports

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Lorenz, D. S., Reiman, M. P., & Walker, J. C. (2010). Periodization: current review and suggested implementation for athletic rehabilitation. Sports health, 2(6), 509–518. https://doi.org/10.1177/1941738110375910

Lorenz, D., & Morrison, S. (2015). CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. International journal of sports physical therapy, 10(6), 734–747.

De Ridder, E. M., Van Oosterwijck, J. O., Vleeming, A., Vanderstraeten, G. G., & Danneels, L. A. (2013). Posterior muscle chain activity during various extension exercises: an observational study. BMC musculoskeletal disorders, 14, 204. https://doi.org/10.1186/1471-2474-14-204

Tennis is a sport that can be enjoyed by individuals of all ages and provides optimal physical activity and cardiovascular exercise. Although it can be leisurely, it does require being light on the feet with quick, starting, stopping, turning, and twisting movements for those new to playing tennis. If back pain is present, playing can be difficult. One study showed almost 40% of tennis players missed one or more tournaments because of low back pain/problems. A 2016 study found that tennis players with low back pain have difficulty moving their muscles with ease.

Know and Understand the Risks

Playing tennis has its risks when it comes to back pain. What can bring on or worsen back pain are the repetitive motions, like swinging, serving, volleying, and the uneven force placed on the body. This force is the power and momentum that is used for certain swings like serving and forehands. What happens is it does not evenly distribute through the body, increasing the potential to cause strains and sprains. For example, the serving motion repeatedly puts a hyperextension force through the spine. The result is overuse injuries.

Preparation

No one wants to injure their back for those new to tennis and those who have been playing for years. This is where off-court conditioning comes in and preventive measures. This includes:

• Work on endurance and stamina
• Strengthen the core muscles without aggravating the back
• Ease into playing 
• Don't play for too long when starting or multiple days in a row
• Gradually increase the frequency and intensity
• Focus on the fundamental skills rather than trying to blast the ball like the pros.
• Trying to smash the ball too soon can result in a rotator cuff injury.

Stay Aware of Your Body

Playing tennis can cause an individual to become distracted; however, it’s crucial to be mindful of the body and what's going on.

• Pay attention to the heat.
• Humidity
• Proper rest between games
• Hydration to prevent muscle cramping
• Stretching before and after playing
• Warming up and cooling down
• Take a break and stretch out if pain symptoms present.
• Never play through the pain that could result in worsening or creating new injuries.
• Pay attention to proper form.
• Apply modifications to prevent and avoid worsened back pain. This could be serving more simply or hitting around a stroke that generates pain symptoms.

Cooling Down

After a match, rehydrate the body and cool down. This could be a little walking around the court, if possible getting in a pool or water splash park, and let the musculoskeletal system recover. Do some spinal exercises afterward, like yoga poses. Applying anti-inflammatory creams or gels can help keep the muscles loose and promote circulation. Anti-inflammatory foods can help with pain and inflammation. 

Spinal Conditions

There are individuals with spinal conditions that should not play tennis. These include:

• Acute disc herniation
• Active bone injury/s - fractures and stress fractures
• Spinal instability - spondylolisthesis
• Post-spine surgery
• A spinal condition involving nerves and/or the spinal cord

Consult a doctor before adding tennis to a physical regimen.  Tennis is an aerobic activity that has several benefits. It keeps the body physically active for mental and physical wellness. The hormones released can help mitigate musculoskeletal pain and negative emotions like depression and anxiety that can come from experiencing back pain.

Body Composition

Magnesium

Magnesium supports a healthy immune system. It helps maintain:

• Healthy bone structure
• Muscle function
• Insulin levels
• Facilitates the body with energy
• Acts as a calcium blocker
• Reduces cramping
• Aids muscle relaxation after exercise/physical activity

Magnesium is essential in several biochemical reactions; a slight deficiency can increase cardiovascular disease risk. Deficiency can also lead to an increased risk of insulin resistance. Magnesium-rich foods are also high fiber foods. Dietary fiber helps with:

• Digestion
• Helps control weight
• Reduces cholesterol
• Stabilizes blood sugar

Recommended sources of Magnesium include:

• Green vegetables - spinach, swiss chard, and turnip greens
• Nuts - almonds and cashews
• Seeds
• Legumes
• Cocoa

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Clinics in Sports Medicine. (April 1988) “Low back pain in the competitive tennis player.” https://europepmc.org/article/med/2968850

Journal of Science and Medicine in Sport. (April 2016) “Trunk muscle activation, fatigue and low back pain in tennis players” https://www.sciencedirect.com/science/article/abs/pii/S1440244015000845

Jahnen-Dechent, Wilhelm, and Markus Ketteler. “Magnesium basics.” Clinical kidney journal vol. 5,Suppl 1 (2012): i3-i14. doi:10.1093/ndtplus/sfr163

Katz, David L et al. “Cocoa and chocolate in human health and disease.” Antioxidants & redox signaling vol. 15,10 (2011): 2779-811. doi:10.1089/ars.2010.3697

Wang, Jinsong, et al. “Dietary magnesium intake improves insulin resistance among non-diabetic individuals with metabolic syndrome participating in a dietary trial.” Nutrients vol. 5,10 3910-9. 27 Sep. 2013, doi:10.3390/nu5103910

Table tennis is a sport that individuals of all ages and abilities can play. The small scale and reduced movement make it more accessible. It has become more physical, with professional players making fitness an important part of their training. However, at all levels, it offers moderate-intensity activity, which is good for the heart, mind, and body. Recreational table tennis has been found to increase concentration, stimulate brain function, help develop tactical thinking skills and hand-eye coordination, and provide aerobic exercise and social interaction.

Table Tennis

The setup and rules are similar to tennis and can be played solo or in doubles. The skills needed to develop are learning to hit and control the ball consistently. Table tennis can be complex, with various shots, spins, and styles, but the foundational skills required include:

Proper Footwork

• Although the body does not move that far, footwork is essential with the quick movements that are made in a short period.
• Basic footwork techniques include fast dynamic movement, balance, and weight distribution.

Serving

• Basic serving is necessary to get the point going.
• There are many types of service in table tennis, but the major ones are the forehand and backhand serve.

Forehand and Backhand Strokes

• Different stroke styles can be used, but forehand and backhand strokes are the most common.
• Learning how the body activates and responds to the swing, the point of contact and the follow-through of each stroke is essential to get the most out of each stroke.

Speed and Agility

• Table tennis is a fast-twitch muscle sport that utilizes quick bursts of energy and explosive strength.
• Coaches and players use a combination of hybrid, high-intensity, and functional training to condition the body.
• High-intensity interval training incorporates explosive movements, like squat jumps, to activate the muscles and the anaerobic threshold.

Hand-eye coordination

• Playing improves hand-eye coordination skills and stimulates mental alertness and concentration.
• This is great for sharpening overall reflexes.

Health Benefits

Table tennis offers several health benefits that include:

• It is a social sport that provides a fun way to spend time with family and friends.
• The overall risk for injury is low.
• Easy on the muscles and joints.
• Increases energy.
• Improves balance.
• Improves reflexes.
• Burns calories.
• Keeps the brain sharp.
• Relieves stress.

Table Tennis

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Biernat, Elżbieta, et al. "Eye on the Ball: Table Tennis as a Pro-Health Form of Leisure-Time Physical Activity." International journal of environmental research and public health vol. 15,4 738. 12 Apr. 2018, doi:10.3390/ijerph15040738

Picabea, Jon Mikel, et al. "Physical Fitness Profiling of National Category Table Tennis Players: Implication for Health and Performance." International journal of environmental research and public health vol. 18,17 9362. 4 Sep. 2021, doi:10.3390/ijerph18179362

Pilis, Karol, et al. "Body composition and nutrition of female athletes." Roczniki Panstwowego Zakladu Higieny vol. 70,3 (2019): 243-251. doi:10.32394/rpzh.2019.0074

Zagatto, Alessandro Moura, et al. "Energetic demand and physical conditioning of table tennis players. A study review." Journal of sports sciences vol. 36,7 (2018): 724-731. doi:10.1080/02640414.2017.1335957

Zhu, Ke, and Lina Xu. "Analysis on the Influence of Table Tennis Elective Course on College Students' Health." Journal of healthcare engineering vol. 2022 8392683. 17 Jan. 2022, doi:10.1155/2022/8392683