The athlete
is well trained and of an advanced ability, currently free of injury with three
years’ experience of a structured resistance training programme. Because of
this, the training status allowance would be around 3-4+ training sessions per
week with the skill level and stress of training being high (Baechle and Earle,
2008).
During a
traditional off-season, an athlete’s sports training would be low and
resistance training would be high (Baechle and Earle, 2008). The resistance
training goal is initially hypertrophy with muscular endurance and drifts
towards increasing strength and power towards the end of the off season.
Sport season guideline
In
tennis, there are 4 phases; Active rest phase, preparation phase,
pre-competition phase and competition phase. The active rest phase follows
immediately after competition and involves the athlete not playing any tennis
but completing light exercise to stay active. The main goal for the preparation
stage is to develop a base level of fitness and strength (Roetert & Ellenbecker, 2007). The
next stage is the pre-competition which focus’ on power training and tennis specific technical
training (Roetert &
Ellenbecker, 2007). As the
athlete is at the beginning of the off season, it is important that the
intensity of training is high with the main focus being on resistance training.
Training frequency chosen
As the
athlete is of an advanced ability, the intensity of training would be high,
initially focussing on challenging aerobic energy system by focussing on muscular
endurance and strength training that improves agility, footwork speed and
stamina. Towards the end of the off season, training volume would decrease and
exercise intensity would increase, emphasising on strength particularly core
stability.
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|||||||||
Morning
|
Technical Coaching
|
Flexibility, UB Core,
UB Assistance and Prehabilitation
|
Flexibility, LB Core, UB Core, UB Assistance
|
Rest
|
Technical Coaching
|
Flexibility, LB Core, LB Assistance and Core-stability
|
Rest
|
||||||||
Afternoon
|
Flexibility, LB Core,
LB Assistance, Prehabilitation
|
Flexibility, Prehabilitation and
Core-stability
|
Flexibility, LB Assistance, UB Assistance and Prehabilitation
|
Rest
|
Flexibility, LB Core, LB Assistance and Core-stability
|
Flexibility, UB Core, UB Assistance and Prehabilitation
|
Rest
|
||||||||
Evening
|
Flexibility, Core-stability,
Prehabilitation and LB Assistance
|
Rest
|
Core-stability
|
Rest
|
Flexibility, LB Core, UB Core, UB Assistance and Prehabilitation
|
LB Assistance, Core-stability and Prehabilitation
|
Rest
|
||||||||
Key
|
|||||||||||||||
Light
|
|||||||||||||||
Moderate
|
|||||||||||||||
Heavy
|
|||||||||||||||
Very Heavy
|
|||||||||||||||
LB
|
Lower Body
|
||||||||||||||
UB
|
Upper Body
|
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