3 Suggestions um Tennis and Fitness Together zu the kombinier

Anyone who knows me even a little knows these are two of my favorite topics. Many people enjoy playing tennis, but also love lifting weights. Today 2 tips or things you should keep in mind if you do both.

A note before we start, it's not about tennis combined with functional athletic training, but rather tennis combined with muscle building training in the gym.

1.More pulling than pushing exercises

Every forehand and every serve “pulls” your shoulder slightly forward, which is why you should have much more volume in your pull training than in your push training in the gym. I do this by training my back and rear shoulders on different days. Caution: Vertical pulling can also push your shoulder forward, as the lat is an “internal rotator” of the shoulder. Google this if you're interested, otherwise focus more on rowing with a wide grip. If you have any specific questions or are interested in fitness coaching, send me a DM.

2.Leg training

Just because you play tennis, you shouldn't skip leg day. You have to be smart because after a media day with singles and doubles, you shouldn't do heavy leg training on Mondays. Legs are tired and full of lactate, wait a few days to have an effective workout. Then focus on unilateral exercises, for example: lunges. Strong legs help you stay injury-free and move better.

3.Recovery

The body is a system that reacts to stimuli. Every person has a different capacity to recover from these stimuli. Let's assume you have a capacity of 100 points and your normal training week costs you around 80 points. If nothing special happened, you can recover very well and make progress. But if you have exams at university, your partner has broken up and the dog is sick, then you should reduce your training volume. If you don't do that, you'll burn yourself out, it all sounds easy in theory. In practice it is extremely difficult to control the training volume correctly, but here too, practice makes perfect and you will get to know yourself and your body better over time.