During the past few years, endurance athletes in a number of sports
have added resistance exercises to their training programs to boost their muscle power. Scientific studies have linked resistance
training with a reduced rate of injury in athletes. It fortifies leg muscles and strengthens weak links' in athletes' bodies,
including the often-injured hamstrings and shin muscles, as well as abdominal and low-back muscles.
Resistance work also improves tendon and ligament strength and increases
bone density, which decreases the risk of injury.
Strengthening Various Muscle Groups
All parts of the body can benefit from building strength, players
should key on these specific areas:
Table 1 Basic Strength Training Exercises for Overall
Muscle Conditioning for Tennis & Golf |
Nautilus Exercise |
Muscles Addressed |
Effect on Swing |
Dumbbell Exercise |
Leg extension |
Quadriceps |
Power production |
Step-up |
Leg curl |
Hamstrings |
Power production |
Lunge |
Leg press |
Quadriceps, hamstrings, and gluteal muscles |
Power production |
Squat |
Low back |
Erector spinae |
Force transfer-lower to upper body |
Back extension (bodyweight) |
Abdominal curl |
Rectus abdominis |
Force transfer-lower to upper body |
Trunk curl (bodyweight) |
Rotary torso |
Internal obliques, External obliques |
Force transfer-lower to upper body |
Bench press |
Chest crossover |
Pectoralis major |
Swing action |
Bench press |
Super pullover |
Latissimus dorsi |
Swing action |
One-arm bent row |
Lateral raise |
Deltoids |
Swing action |
Lateral raise |
Biceps curl |
Biceps |
Club/racket control |
Standing curl |
Triceps extension |
Triceps |
Club/racket control |
Overhead triceps extension |
Super forearm flexion |
Forearm flexors |
Club/racket control |
Wrist curl |
Super forearm extension |
Forearm extensors |
Club/racket control |
Wrist extension | |
Table 2 Changes Experienced by Players Following Eight
Weeks of Training |
Factors |
Strength training only (N = 52) |
Strength training only and stretching (N = 25) |
All participants (N = 77) |
Club/racket head speed (mph) |
+2.6 |
+5.2 |
+3.4 |
Body weight (lb) |
-0.7 |
+1.0 |
-0.2 |
Percent fat |
-2.3 |
-1.7 |
-2.0 |
Fat weight (lb) |
-4.6 |
-3.0 |
-4.1 |
Lean (muscle) weight (lb) |
+3.9 |
+4.0 |
+3.9 |
Mean blood pressure (mmHg) |
-4.4 |
-4.8 |
-4.5 |
Muscle strength (lb) |
+56 |
+56 |
+56 | |
After eight weeks of strength training, the players
in these studies made significant improvements in their driving power, as indicated by faster club/racket head speeds. As
shown in table 2, the players also replaced four pounds of fat with four pounds of muscle, increased their muscle strength
by almost 60 percent, and reduced their resting blood pressure by more than 4 mmHg. Even more impressive, the players who
also strength trained and did stretching exercises experienced twice as much increase in club/racket head speed as well as
a 30 percent improvement in overall joint flexibility.
These results should be compelling for players who
want to play better, look better, feel better, and avoid injuries. It is encouraging to note that all the players who completed
the strength training program remained injury-free throughout the entire tournament season. Furthermore, most reported a higher
overall level of play, with less fatigue and more energy than they had experienced in many years. Clearly, sensible strength
training is beneficial for both the player and the game.
The basic program of strength exercise is simple,
short, and easy to complete. We recommend that players do one set each of 13 exercises, for a total of just 13 training sets
per session. Use a resistance that permits between 8 and 12 repetitions performed at a controlled speed through a full movement
range. When 12 repetitions are completed in good form, increase the weight load by 5 percent or less. The entire strength
workout should take about 25 minutes, three days a week. The latest studies have shown about 90 percent of the benefit can
be realized from only two strength training sessions per week, however, which is good news for time-pressured people and active
players.
With these facts in mind, here are your basic guidelines
for a beginning strength training program:
- Perform one exercise for each major muscle group
for overall and balanced muscle conditioning.
- Perform one set of each exercise.
- Use a resistance that lets you complete between 8
and 12 repetitions.
- Increase the resistance by 5 percent or less upon
reaching 12 good repetitions.
- Perform every repetition at a controlled speed, typically
two seconds for the lifting phase and four seconds for the lowering phase.
- Perform every repetition through a full range of
joint movement (as long as you do not experience discomfort in doing so).
- Strength-train two or three nonconsecutive days per
week.
- Keep a record of each workout to monitor your
training progress.
Generally speaking, this program should produce noticeable changes in your muscle strength and
body composition within one month. After two months of training, you should be about 50 to 60 percent stronger on your exercise
weight loads. You should also replace up to four pounds of fat with four pounds of muscle, which should help you look, feel,
and function much better than before you started training. Your fat/ muscle changes can be assessed best by body composition
tests, typically performed with skinfold calipers. You also should notice firmer muscles in your legs, arms, and upper body,
in addition to more slack in your waistband.
We recommend that your strength training program become a standard component of your lifestyle.
Even when you achieve a high level of muscle conditioning, regular strength training is necessary to maintain your physical
capacity and performance ability.