Pro Secrets of Cross Training:
Stage 1 - Aerobic Conditioning

By Pat Etcheberry

In the first article we presented a warmup program designed especially for tennis. Now we are ready to move into Stage 1 of the actual training program. Training like the pros means learning to train in stages.

Stage 1 is Basic Conditioning. In this article we will outline the Stage 1 aerobic training day. The next article will add the Stage 1 strength training day. Stage 1 is the first of 6 Stages that will take you all the way through a competitive cycle, designed to help you peak for competition.

6 Stages of Cross Training

Start your aerobic day with a mile jog and a two minute recovery.

In Stage 1, our Basic Conditioning program prepares you to train more intensively in the stages that follow. This progressive training produces the best results, is the most efficient, and is designed to prevent injury.

Start your aerobic day with a mile jog and a two minute recovery.

The duration of Stage 1 should be 3 weeks, working out a minimum of twice a week for half hour to one hour per session.

In this basic conditioning phase you will work one day a week on aerobic conditioning and one day a week in the weight room. More advanced players can also add an additional one or two days per week to each half of the training.

1 stride at 50%, the next 5 at 65% of whatever is full speed for you.

Here is the outline for the Stage 1 Aerobic Training Day:

Start with the warm up and stretch you learned in the first two articles.

Now begin work on your aerobic condition with a jog of about a mile. Depending on your age and condition, it should take you somewhere between eight to ten minutes. Follow the jog with two minutes of recovery.

Now do a cycle of six 200 strides.

Do the first 200 yard stride at about 50% effort, so that it's nice and relaxed. You should look and feel relaxed and smooth when you run. You should relax your shoulders and also, relax the muscles in your face. Time yourself, but again stay at about 50% and don't push.

Now rest twice the length of your average time. This is
a work rest ratio of about one to two. The work rest
ratio will vary as you get to different stages in the training.

Hold the stretches longer after the workout to gain flexibility.

After the first 200 yard stride, you should do the remaining five at about 65% intensity.

This means about sixty five percent of whatever is full speed for you. At 65% intensity, world class players do them in about 32 seconds for men and in about 34-35 seconds for women.

If you are 40 or older you should do them no faster than 36-50 seconds. For the average recreational player a good time to aim for is about 38-46 seconds for men and 40-48 seconds for women.

Again, you should time yourself and rest twice your average time between every stride.

After the strides do a cool down, about a quarter mile slow jog, followed by a three to five minute stretch using the stretches you learned in the first article.

Particularly if you haven't trained for a long period, it is important to begin slowly. In this phase of the training the goal is not to go all out. Hold the stretches for about 20-30 seconds. This will help you gain flexibility. You are preparing your body for the more intense work to come.

Warm up and then cycle between 120rpm and 80rpm.

Alternate Aerobic Training

If you don't have access to a track or an area large enough to do the strides, you can do the same aerobic workout on a treadmill or stationary bike. On the treadmill simple simulate the intensity, distances and time durations described above.

On the bike, start with a ten minute warm up at 80-100 rpm's. Select your level of difficulty based on your current level of fitness, somewhere between level one and level six.

Follow this with a cycle of one minute at 120 rpm's. Then one minute at 80 rpm's. Repeat this cycle six times. Build up to as many as ten cycles over the course of stage one.

Now do a two to three minute cool down at 60 rpm's. Follow this with three to five minutes of stretching. Again, by stretching after you are thoroughly warm you'll make real gains in your flexibility.

For variety, you can also alternate between the strides, the treadmill, and/or the bike.

In 30-35 minutes you've performed an excellent aerobic workout. Training with the right structure and work rest cycles allows you to make rapid progress in a small amount of time. By training in intervals of work and recovery you are also simulating the actual expenditure of energy in tennis.