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The difference is that, whereas soccer players for instance have longer periods of rest between bursts
of activity, tennis players have very little chance of recovery. Whilst he has shots to
perform to complete the current hole they don't require the maximum effort as at the
tee.TennisSimilar to team sports, a tennis player needs to repeatedly generate power in various forms
throughout the course of the game. This requires a strong anaerobic base of fitness enabling
them to recover and be able to generate power over and over again as they
move through each point.If we dissect an actual point, we can see why power is
crucial to a tennis player. However these gains are limited, and at a certain point
the introduction of working against added weight of some form is crucial if continued gains
are to be made.The force a muscle can produce will increase greatly if you are
able to move increasing amounts of resistance explosively. An inability to maintain speed on sprints
can be the difference between winning or conceding late goals which change the result in
an instant.Before you can develop power endurance, you must have power in your muscles. However,
these are sports where the size of the athlete has in the past been viewed
as 'bigger is better' hence the enthusiasm for lifting weights.Fortunately now, even coaches in sports
which have traditionally ignored weight training for fear of 'bulking up' realise that weight training
can be programmed in such a way as to cause dramatic improvements in performance without
large increases in muscle mass.It is not my intention to provide vast amounts of studies
confirming the importance of weight training in sport as many highly-detailed books already exist.I am
more interested in giving you the practical knowledge you need to train hard and effectively
whether you have a keen interest in a particular sport or just want to find
the most effective, time-efficient ways to achieve particular fitness goals.In recent times we have seen
the emergence of Rafael Nadal as the tennis World Number 1 following 4 years of
domination by Roger Federer. It does not simply require a strong shoulder! A strong shoulder
is important however, and weight training of a more prehab based structure is also crucial.Once
the serve is complete, assuming the ball comes back, a tennis player now needs to
be able to perform repetitive sprints of up to five metres, sometimes nike tn for up to
30 seconds in a long rally. If a netball player lacks the power to accelerate
their body high enough off the ground to jump and catch a ball, there is
little point wondering how to improve their performance in the final minutes of the game!
Develop strength, convert it to power, then develop the capacity to do it over and
over again.On a more basic level, if you aspire to do twenty push ups with
your bodyweight you need to be able to generate the strength to do one repetition
properly before you can build up the strength endurance to do twenty reps.GolfGolf differs to
most team sports in that whilst repetition is an element of the game, the repetitions
are spread out much more in terms of the time between them.Returning to my golfing
client, aside from the skills required for a good 'short game' around the greens, he
requires the ability to drive the ball off the tee on to the fairway as
close to the green as possible. Some of these people play sport as a serious
(or not so serious) hobby.For instance, I currently train a guy whose primary concern is
fat loss. There is no longer any doubt that effective, targeted resistance training is not
just beneficial but critical to improvements in sports performance. For this reason, if when you
are doing squats for instance, ensure you move the weight as fast as possible. Power
out of corners has been particularly noticeable according to our client.So what's happening here and
why is weight training so important?Again I don't intend to fire too much science at
you but it will aid your learning if you understand the key concepts behind weight
training in sport.Every sport has its individual requirements but I will take some of the
most popular British sports to use as examples of how weight training can improve performance
on the sports field.Football / soccer (and most team sports)Most team sports involve repeat bursts
of speed over short distances with periods of low intensity activity in between.Soccer players for
instance (bar the goalkeeper) are required to move around the field at relatively low intensity
before being called into action for usually anything between 5-20 seconds at a time. If
you were listening in physics class you'll know that...Power = Force x DistanceTimeIn other words
to maximise power over a given distance you need Tn Requin to be able maximise the force
your muscles can produce and minimise the time in takes to complete the movement.Another equation
you may recall is that....Force = Mass x AccelerationNow you might be thinking (and rightly
so) that the mass you are required to move on the sports field remains (relatively)
constant as it is your bodyweight.A lot of improvement can be gained by training with
bodyweight through the use of 'plyometrics' such as jumping, bounding and leaping to increase the
acceleration part of the equation. This requires strength in your muscles which can only be
increased noticeably by working against external resistance (weights).This is a good time to point out
that as a sportsperson you shouldn't be looking to just lift heavier and heavier weights.
If it take more than a second to take the weight through the full range
of motion of the muscle, you should reduce the weight until you can perform the
exercise quickly but under control.Before things get too confusing, lets some up what we have
discussed so far.Power endurance is the ultimate requirement of most sports, particularly team sportsPower must
be developed before we can 'endure' it or repeat it over the time span requiredPower
requires strengthBeyond certain limited gains with bodyweight, strength increases require weight trainingYou should now understand
why everything in sport comes down to strength. There is no doubt in my mind
that, aside from his raw talent, Nadal's intense training in the gym has paid a
massive part in his success. Power endurance is therefore not required in the same way
as in rugby for instance.If we can develop a powerful swing on the tee, my
player then has a large amount of recovery time before he must tee-off at the
next hole. Firstly, the power required on the serve is often the difference between a
good player and a great player with a powerful weapon in their arsenal! Contrary to
first impressions, a powerful serve comes from the ability to transfer power from the legs
through the hips and into the upper body. Whenever his matches are featured on TV,
the conversation inevitably turns to his impressive physique and seemingly infinite supply of energy on
court!Whilst talking of tennis I am reliably informed that Laura Robson, recent winner of Junior
Wimbledon in 2008, has spent the last year training with kettlebells.Closer to home, and on
a level which is probably more relevant to you, my personal training clients at BodyClocq
in Nottingham have experienced fantastic results on the sports field. This is known as power
endurance - the ability to produce power over the entire duration of the match. Clearly
different positions will have slightly different requirements.However, at a basic level, every player needs the
ability to be able to produce fast sprints repeatedly for 90 minutes. A combination of
sound nutritional practices and kettlebell training have resulted in fat loss of around 3 stones.However,
a noticeable side effect of powerful swings has been my client's delight with the dramatic
increases in the length of his golf drive off the tee. You do need to
lift heavy weights to improve strength and power but your focus should be on your
ability to recruit your muscles fast and explosively as is required on the sportsfield. As
a cyclist weighing in the region of 55-60kg he cannot afford to be adding unnecessary
weight to his frame.A combination of kettlebell swings and snatches in his training have dramatically
increased his strength and power on the bike culminating in 2nd place in the British
National Pursuit Championships and 3rd place in the European Championships. This requires a one-off, powerful
movement with significant rest time in between. At this point I have yet to do
any direct rotational power drills with him but we have worked extensively with kettlebell windmills
and get ups to improve hip mobility, hamstring flexibility and core stabilization - all key
elements on the golf course.Another client at BodyClocq who trains with my business partner recently
embarked on a structured weight training routine for the first time. Sports such as rugby,
American Football, and rowing have employed weightlifting techniques of some form for what seems like
forever. This is a great test of power endurance.Having completed a sprint to reach the
ball, hip drive and rotational power is also required to play a powerful shot.So you
can see that every single facet of the game of tennis can ultimately be broken
down to strength and power and the ability to generate power for anything from one
hour to five hours in some of the men's five set epics!Jon Le Tocq is
a strength and conditioning coach from Nottingham, UK, author of Intense Conditioning and the Fat
Loss Action Blueprint and creator of the Kettlebell Conditioning Tour.Find out more about his extremely
fast working programs at:http://www.intenseconditioningworkouts.com[http://www.worldstoughestworkouts.com].
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