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Periodization in Tennis

Tennis Strength Training

The term -periodization in tennis - may sound alien to you but, it has been around in strength training for sport since 1972, thanks to a Russian researcher named Mateyev. This simple training method revolutionized athletic training and separates strength training for sport from the endless gym and fitness programs around.

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This technique involves dividing training periods of up to a year (the macroycle) into smaller periods (mesocycles) which are divided further into microcycles.

Each period or cycle might be a mini training program in and of itself lasting 6 weeks or more.

This approach is intended to avoid overtraining and result in a peak in performance at tournament time.

Each has its own goal and one cycle follows sequentially on from the other.

Like in many other sports, tennis demands many different types of strength... in particular muscular endurance/resistence and explosive execution power. A foundation is needed to achieve loftier goals.

Many inexperienced athletes try to train for every type of strength at once and end up with very little results - except overtraining and tiredness!

So the best technique is to focus on each type of strength in each separate cycle. That way, you can easily progress add on to your gains and maintain them during the competition cycle.

There is no magic bullet or any special rules on how to design a training program and split it into periods or cycles.

The determining factor is YOUR tournament schedule and when your season begins and ends.

Here are the 7 phases for this tennis strength training program example:

Off-Season - 2-4 weeks (Endurance)
Early Pre-Season - 6-8 weeks (Resistance/Power)
Late Pre-Season - 4 weeks (Resistance/Speed)
In-Season Spring/Summer - 3-4 months (Split into 2-3 weeks competition 1 week active rest)
In-Season 2-4 weeks (Resistence/Speed)
In-Season Fall-Winter - Indoors - 2-3 months (Split into 2-3 weeks competition 1 week active rest)
Off-Season - 2-4 weeks (Active Regeneration)

Each cycle will be covered in detail with actual exercises, descriptions and routines on a separate article... but if you are in a hurry and wish to go ahead and start, I suggest you visit this website we are associated with:

The WorkOUT Pass which has developed a range of high-performance tennis workouts and training plans. There are various levels such as youth, high school, college and pro-level... all with complete day-by-day workouts...

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