Training Frequency
The athlete’s primary goal is to increase total body strength, therefore the training programme design aims to include numerous sessions over a weekly period equalling 5 complete days of training. Research has shown that in order to improve strength, the athlete needs to be training roughly 4 – 6 days per week (Campos et al., 2002). However, explosive acceleration and deceleration power of the lower body is integral to tennis. Ratamess et al., (2009) suggested in a review of progression models of resistance training that in order to train for power effectively, training frequency needs to vary between 4 – 5 days per week for the advanced athlete. Keeping this in consideration, the programme design aims to try and implement both strength and power training approaches to provide the athlete with the key components of successful movement in tennis.
The athlete’s primary goal is to increase total body strength, therefore the training programme design aims to include numerous sessions over a weekly period equalling 5 complete days of training. Research has shown that in order to improve strength, the athlete needs to be training roughly 4 – 6 days per week (Campos et al., 2002). However, explosive acceleration and deceleration power of the lower body is integral to tennis. Ratamess et al., (2009) suggested in a review of progression models of resistance training that in order to train for power effectively, training frequency needs to vary between 4 – 5 days per week for the advanced athlete. Keeping this in consideration, the programme design aims to try and implement both strength and power training approaches to provide the athlete with the key components of successful movement in tennis.
Exercise Selection
The programme incorporated the swiss
ball into the exercise programme when possible as instability is proven to
increase activation of the trunk and increase core endurance (Behm et al.,
2006), Exercises that are performed on an unstable surface increased the
activation of the lower abdominal muscles and therefore facilitated greater
adaptations. (Behm et al., 2005; Escamilla et al., 2010).
The core exercises were selected
specifically in order to increase the athlete’s maximum strength and power,
aiming to make the athlete more explosive from the athletic position. We opted
to prescribe a stable level of volume and intensity for the chosen strength
exercises (Berger, 1962) as in theory this will increase strength through both
the neural and hypertrophic mechanisms (Baker et al., 1994).
The static stretches used were all held for 10 seconds which was shown to be sufficient to improve range of motion (Borms et al., 1987); however conversely, its key to be aware that excessive flexibility training may cause negative benefits such as reduced power output (Kovacs, 2006).
The static stretches used were all held for 10 seconds which was shown to be sufficient to improve range of motion (Borms et al., 1987); however conversely, its key to be aware that excessive flexibility training may cause negative benefits such as reduced power output (Kovacs, 2006).
Exercise Order
ACSM’s position stand point regarding progression models of training (Ratamess et al., 2009) explains that for advanced athletes, training should be arranged so that large muscle groups are exercised before small muscle groups and multi-joint exercises are performed before more specific single-joint exercises. It can be noted from the programme that this recommendation is adhered to in order to facilitate the best possible adaptations, in the shortest amount of time. Spreuwenberg et al., (2006) concluded that greater performance in squats can be facilitated by scheduling a power exercise prior to the squat. Using this conclusion, in some sessions the hanging power clean is prescribed prior to the back squat, to elicit better performance and greater gains. Furthermore, Schoenfeld et al., (2011) concluded that core stability exercises were better to prescribe later in the day as to avoid fatiguing the core, which would have a detrimental effect on performance in other exercises.
ACSM’s position stand point regarding progression models of training (Ratamess et al., 2009) explains that for advanced athletes, training should be arranged so that large muscle groups are exercised before small muscle groups and multi-joint exercises are performed before more specific single-joint exercises. It can be noted from the programme that this recommendation is adhered to in order to facilitate the best possible adaptations, in the shortest amount of time. Spreuwenberg et al., (2006) concluded that greater performance in squats can be facilitated by scheduling a power exercise prior to the squat. Using this conclusion, in some sessions the hanging power clean is prescribed prior to the back squat, to elicit better performance and greater gains. Furthermore, Schoenfeld et al., (2011) concluded that core stability exercises were better to prescribe later in the day as to avoid fatiguing the core, which would have a detrimental effect on performance in other exercises.
Training Load and Reps
In
order to train and improve the athlete’s strength, Ratamess et al., (2009)
recommended that the athlete is prescribed 8-12 reps of loads equalling 80-100%
of 1 RM. This guideline is used in the programme designed in order to increase
the athlete’s basic strength as this was considered a goal identified by the screening
process and coach. However, tennis requires strength to be implemented at high
velocities (power). Therefore, other recommendations made by Ratamess et al.,
(2009) with regards to power were considered. To train power, it was suggested
that heavy loads (85-90% 1RM) be prescribed in order to training strength, and
then decrease the load to light or moderate (upper body = 30-60% 1RM, lower
body = 0-60% 1RM). However, a key point to note is that when the load is
decreased, the rate at which the exercise is performed must be increased, thus
allowing for power adaptations. This consideration was taken into account and
will be implemented into the athletes training programme. When considering core
stability during off season, it is recommended by Willardson et al., (2007)
that exercises are use a lower load and longer duration, to elicit greater
gains in muscle endurance.
Volume
Volume is the entire weight lifted in
a training session (sets x reps x weight) (Beachle & Earle, 2008),
therefore a training session which incorporates several core exercises where
heavy loads are used e.g. back squat and bench press might not necessarily be
greater in volume than a session including several assistance exercises.
Despite the lower weight, more reps would be completed. This procedure is
repeated for each exercise in a training session, and then totalled to give the
volume of the training session. This will be monitored using a spreadsheet
format to recorded exercises completed against exercises prescribed (see Monitoring
Tab).
Rest and Unloading Week.
Rest is an integral part of training,
as suitable rest allows for physical adaptations to occur (Bompa, 1999). Rest
can be defined in different terms; rest can be between sets, and exercises or
rest days. The exercise programme prescribes rest of 3 minutes between sets for
core exercises, especially when the load and sets are high. This is recommended
by Ratamess et al., (2009). Assistance exercises (triceps push down) and those
of lesser intensity, was prescribed rest periods of 1-2 minutes (Ratamess et
al. 2009). This varied according to the intensity of the exercise prescribed.
As previously stated, the training
frequency for this programme was prescribed using recommendations taken from
Campos et al., (2002) would suggested a training frequency of 4–5 days per
week. Therefore, rest was prescribed as 2-3 days in total per week. This was
scheduled as 2 whole rest days, and 2 rest breaks in the day (i.e. afternoon
period). The programme aimed to prescribe the correct amount of rest whilst
considering the type of training (power and strength training) and taking
athlete training status, goals for the particular point in the season and the
athlete’s individual goals.