It’s the tennis off-season and you want to find a workout for a busy day? Or you simply want to stay in shape during the season with as little effort as possible timewise? The answer to your problem might be a high-intensity workout, which prepares you for your match and gets your conditioning ready for any situation.
Below are a few of my favorites to go for! Check our fitness blog for more tips.
1 – You like running?
Running without a doubt is one of the most applicable forms of endurance training for tennis, but sometimes it can be monotonous to just run kilometer after kilometer. Plus, longer runs build great base endurance but struggle to replicate the strain from a tough match on-court. This is why a little interval run to build VO2 Max can help with both performance and getting different stimulus.
For a total of 3 rounds (rest as needed in between):
Run 400m / Easy 100m / Run 300m / Easy 100m / Run 200m / Easy 100m / Run 100m
Your pace should start at an ambitious 1k pace and get faster throughout each round, with the last 100m being a sprinting effort. Take as much rest as you need, but always keep walking and upright. After the workout, feel free to walk another 4-5 minutes to flush and move your muscles.
Try the Members Tennis Fitness program!
2 – The Mikko Triangle
This is a workout I hated in Crossfit and that is for a good reason, as it completely challenges you to go to your limits. It is named after Mikko Salo, who was one of the sport’s best athletes for almost a decade and known for his tough, straightforward training. You need a couple of endurance machines at your gym, but you could always substitute one with running if you need to.
For 40minutes (10 rounds) every minute on the minute:
Minute 1: Row / Minute 2: SkiErg / Minute 3: Assault Bike / Minute 4: Rest
Set a number of calories (unit on the display) that you want to reach and complete that amount of work each minute. If you are unsure how many calories to aim for, go for 10 per machine in the first try and adjust accordingly.
If you are not familiar with the respective endurance machines, google and try them and let me know how this was ?
3 – Row your boat
If you do not have access to all of these pieces of equipment, but you found a rower in your gym, I have another one for you that is as evil as simple. It will put your recovery in between games to the test and surely improve the way you feel next time, when finishing a tough exchange.
For a total of 8 rounds:
Row 500 m / Rest 1 Minute
This sounds too simple to be true, but the around 2 minute pieces of effort take an increasing toll on you as the rest seems to get shorter every time. For pace, aim to stay at the 2:00/500m mark first and try to go faster or slower depending on your level. If possible, find yourself a good Concept 2 Rower, but every other brand and model should work the same.
4 – Death by burpees
If you have ever been to a gym that offers some kind of class fitness, you probably choked on your breakfast just reading the word burpee. A burpee is basically the ugly kid of a push-up and a squat jump that will make you feel like your heart might stop beating any moment. And here is how you even take it one step further:
Every minute on the minute until you cannot complete anymore:
Min 1: 1 Burpee / Min 2: 2 Burpees / Min 3: 3 Burpees / etc.
If you want to be as efficient as possible, drop down right into the push-up, set your feet wide on your jump up without pressing from your arms and extend all the way up. Prepare for a great workout and even greater soreness the day after!
5 – Meet Karen!
And one last fun little piece for you, if you want to push it one step further – a little piece of workout called Karen. It is just one movement, repeated 150 times, with little weight but maximum intensity and explosivity. A wallball is a squat while holding a medicine ball in front of your chest, jumping up explosively and throwing that ball up a wall.
Make sure to do a proper squat with sound technique (knees out, back straight and heels on the floor), start light with your med-ball and target height and enjoy.
For Time:
150 Wallballs
