20 MINUTES IS ALL IT TAKES
Weight Training Can Improve Your Tennis Game
Many times I see club tennis players walk in the club front door and go straight to the tennis court. When finished with their match they walk through the lobby and back to the car. Their next visit to the club is a repeat of steps…out to the court.
Tennis is and can be great exercise. Running, basketball, and biking the same. To supplement your tennis game with musculoskeletal integrity you must spend time in the weight room. Either yours or the one provided by your tennis club. No activity totally replaces weight training. After 25 years of training athletes, US Marine Corps Recon Teams and Naval Personnel, along with moms and dads I can assure you of this fact. Recently I began training a friend who I had trained years ago. After a couple of workouts she said, “…JR I have been doing exercise classes, yoga, TRX, and more….but I am already feeling stronger with these latest workouts…I can’t believe the difference…”
When I was at the University of Tennessee for continued Medical and Science Studies one amazing fact I learned in the anatomy class has never left me. The connective tissue of power athletes is attached to the skeletal system much better than normal. Why? Power athletes are those that would have played football, track, and wrestling. It appeared in these studies that the tendons of these athletes had anchored themselves much deeper in the bone than those tendons of lay individuals. The weight training that these athletes had done placed stress on the muscles which in turn placed stress on the tendons and the attachment site at the bone. This also had a positive effect on Calcium absorption by the skeletal system.
So what does this mean for you and I? How does this translate into advice that we should follow? When the human body undergoes the challenges of weightlifting along with the recovery your connective tissues (tendons and ligaments) have a greater integrity. Thus, not only do your muscles gain strength your joints become more stable during the process.
For you to gain the benefits of weight training you do not have to spend hours lifting those weights. What if I said you only need 20 minutes 3 times per week? You can achieve a decent workout in 20 minutes by following a “regimen of alternation”. For example, you would alternate between the two exercise of a Leg Extension and DB Chest Press. You would do a set on each and repeat for 3 – 4 rotations. Within minutes you will have 6 – 8 sets completed.
Find 8 exercises and pair them up. Go through each pair as outlined above. Make sure to incorporate leg, back, chest, and shoulder muscles. If you have time target the arm muscles of the biceps and triceps. If short on time rest assured you are still working them. You can get through this workout in 20 minutes. Of course your rest comes when walking from one station to the other. Enjoy the benefits!!