Periodization Training for Tennis
Part 11

By Dr. Paul Roetert

Upper Body Exercises

Periodization training means learning to train very specifically for tennis, and also, timing the training so a player peaks at targeted times for specific competitions. This could be Wimbledon, a USTA league season, or your club championship, the principles work at all levels.

In fact following this program is virtually guaranteed to raise your level of play without making any other changes in your strokes or game. (See part 1 and part 2.) Not to mention its great for your health.

So far in this series we have outlined includes warm-up exercises, stretching, and tennis specific strength training, including the rotator cuff program featured in the last article. (See part 10). The next two articles focus on additional upper body exercises. This will be followed by our forearm and wrist program, and then we'll move into on court movement training drills.

When we've presented the entire program, we'll tie everything together and show you how to design a customized program that uses all the elements to help you achieve your competitive goals. Stay with us-it's the chance to develop a real edge!

Weight training for tennis doesn't require building tremendous muscle mass. The goal is not to bench press 200 pounds or develop a weight lifter's physique. The goal is to get stronger and more powerful for tennis, increase your ability to hit the ball harder, and give you the endurance to do it consistently over long matches.

In general you will work with lighter weights, start with 1 set and build up to 2-3 sets with 10-15 repetitions. Your exercise movements should be smooth, controlled, and rhythmic.

Here are the first five upper body exercises. The next article follows up with five more.

Seated Row

Focus: Develops back, shoulder and arm muscles, including the rhomboids, trapezius, deltoid, and biceps.

Exercise: Start with your knees slightly flexed. Keep your upper body erect, and pull toward your chest and upper abdomen area. Slowly return to start position and repeat.

Bent Over Row

Focus: Develops back muscles: the latissimus dorsi (lats), rhomboids, trapezius, and posterior deltoid.

Exercise: Bend over a flat bench as shown, and keep your back flat by tightening the abdominals and buttocks. Raise the weight by lifting the elbow toward the ceiling, until it touches the side of your abdomen.

Push-Ups

Focus: This new take on an old stand by is great for general upper body strengthening in the shoulders and chest.

Exercise: Lower yourself slowly until your upper arm is bout parallel to the ground, then push upward until your arms are straight. Now round your back like a cat. This increases the strengthening of the muscles around your shoulder blade.

Lat Pull Down

Focus: Develops the lats and the biceps.

Exercise: Uses a lat pull down machine. Bring the bar down in front of you toward the middle of the chest. Slowly return the bar to the starting position-control the upward movement and don't let the bar "fly." Repeat.

Chest Press

Focus: Develops the chest or "pecs," the pectoralis major/minor muscles. Also develops the triceps, the serratus anterior, and anterior deltoids.

Exercise: Lie on your back on a weight bench. The arms are at 90 degrees to the torso as shown. Keep your wrists directly over the elbows, and extend your hands to the ceiling, without locking your elbows. Lower slowly, controlling the weight and repeat.