Endurance and power.
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22nd Feb '05, 9:04am
Hello there, I am a tennis player and currently reviewing my fitness programme. I try to split my programme over a 11 week period starting with Endurance work then moving towards power based activities as I get closer to competition.
Where I am slightly confused, is that there is conflecting information regarding number of sets and reps for power or Endurance. When training endurance, I perform high No. of reps and high No. of sets but a low weight, e.g Bicept curl - 20 reps, 3 sets on 2-3 kg wieght. At the other Extreme when training for power I may increace the weight to 5-6 kg and do 6-8 reps but still 3 sets.
I obviously have progressions between endurance and power, but I am not sure that when doing the power exercises, I should drop the No. of sets down as well i.e 1 or 2 sets?
Any advice or tips would be aprechiated.
Thanks, Joey
Endurance and power.
22nd Feb '05, 10:54am
I would probably change the programme around starting with power then moving on to power endurance not strength endurance. You want to be able to repeatedly hit theball at the same intensity in each rally. So progressing from power (3-8 reps) to power endurance with a slightly lighter weight either with slightly more reps or more sets with less recovery between sets. This is simplified but is a good general plan.
dont forget max strength phase as strength is a large component in power development. Looking at 11-12 week block, can do 3-4 week max strength (3-8 repd, above 80% 1RM), 4 weeks power (3-8 reps, explosive), followed by 4 weeks of powere endurance.
Endurance and power.
22nd Feb '05, 3:13pm
Thanks Alex, sounds very interesting. Pardon my ignorance, but can you explain the technical terms (3-8 repd, above 80% 1RM) and give an example of a maximum strength exercise?
So you think it's best to scrap strength endurance and replace it with Max strength, then a Power endurance phase at the end?
Thanks a lot,
Joey.
Endurance and power.
22nd Feb '05, 3:26pm
Following the western model of periodisation, you need to have max strength period prior to training. If you look into specifics,some athletes will require a hypertrophy phase prior to max strength but since you have 11 weeks, no time too get benefits without compromising the rest of your training.
Dont forget the power phase after max strength and then power endurance. 1RM = 1 repitition max on a single exercise. So for squat if you can lift 100kg once, then 1RM = 100kg. Therefore 80% of 1RM = 80 kg, 60% = 60kg and so on. So working at 80% 1RM would require you to lift 80kg for 3-5 reps or however many you can do. This method requires a lot of testing. At early levels of strength training, you can be mroe subjective.
Any exericse can be a max strength exercise if performed at the correct intensity. But fundamentals maybe squat, proper lunges (not walking), pressing and pullinh. Then you can add supplementary lifts depending on you needs.
More power based exercises could be push press, jump squat , split jerk or even single arm split jerk. These are more specific towards your sport although technically more difficult to learn. Get help and advice to complete these activities if unsure.
Endurance and power.
22nd Feb '05, 8:11pm
Hi alex, regarding No. of sets would you stick to performing only 1 set in throughout the max strength phase and power phase, then possible moving to 2 sets in the power endurance phase with a lower weight?
Thanks, Joey.
Endurance and power.
23rd Feb '05, 8:54am
Depending on what your foundation exercises are and how many times you train a week will determine how many sets. 1 set is not going to produce enough stimulus to increase max strength. But if you are training 2-3 x week, then you can have more exercises spread out throughout the week which will allow you to increase amounts of sets. Some athletes I work with will complete as many as 8 sets for a single exercise. I would work around 3-5 sets (time alllowing). For power, much the same. Would work around 3-5 sets depending on fatigue and skill. If you are very slow in the last few reps of a set, then you will be no longer developing power bt more strength. Either stop the exercise of readjust the weight, or examine rest between sets. I also find completing a drop down set after the heaviest set/last set helps the athlete fell powerful e.g. last set of the clean = 3 x 90kg, drop down set = 3-5 x 75kg
Endurance and power.
24th Feb '05, 7:20am
Hi Alex, will the max strength phase contradict my cv endurance phase which is also at the beginning of my programme? Also do you have any good examples of power exercises for Tennis?
Thanks, Joey
Endurance and power.
24th Feb '05, 9:02am
There will be a trade off between max strength and aerobic endurance to a point. Depending on what conditioning you are completing wil ldetermine the effect of the trade off. You will need a good aerobic base but need to be developing speed endurance after. Train each element seperately on different days making sure that the energy systems being stressed are trained with enough time between to recover. If you are training them on the same day, research is showing that performing explosive/strength work in am and more aerobiv based in pm with ample time to recover.
The exercises Idescribed in an earlier post gave a few examples of explosive exercises. using medicine balls or D-balls can help to replicate certain movements. Look at the key skills of the sport - lunging, above head shots (seve etc), rotational backhand and forehand. Cables/cords can also help with these movements.