Last week at the DTB performance base in Stuttgart-Stammheim I had the opportunity to not only record two Tabatas for your season preparation with our coach Mike Diehl, but also to ask Mike about the importance of strength training in tennis. So, let's go!
Tabata-style High Intensity Interval Training (HIIT) for many years . Not only because of the fact that he has been training according to this training concept for years and has experienced the successes first hand and experiences them every day.
The efficiency of Tabata training is scientifically proven by a large-scale study conducted by Professor Izumi Tabata. The scientist was able to prove that an enormous increase in performance could be achieved through the short, intensive units. And Tabata training trains the entire cardiovascular system.
For Mike as a coach, this training method is ideal, especially for all martial artists - and this includes our tennis - as you do n't need any equipment or special requirements , just the athlete. He can train highly effectively and intensively with the Tabatas - exactly what we tennis players need.
Both strength endurance and strength speed be trained perfectly
with the 20-10-20-10 method We are familiar with this change in load without long breaks from tennis rallies.
Anyone can do Tabata training at their own intensity - so it can be used and is ideal for all levels of performance.
In addition to the bodyweight exercises without any equipment, the whole-body strength exercises for our tennis players can also be "loosened up" with various small equipment. Variety is also important here. Small dumbbells, resistance bands or a Pezzi ball. This allows us to do wonderful exercises without requiring a lot of space or having to buy expensive strength equipment.
In Mike's new book "Fitter, Stronger, Slimmer" you will find great individual exercises with small equipment up to complete circuits. An absolute purchase recommendation!
Whole-body training is the be-all and end-all - holistic approach is required. And that applies to all of us, regardless of whether we train our body every day or only do something for our body once or twice a week. Always do a circuit that covers the entire body holistically.
Mike has put together tennis-specific Tabata training especially for our season preparation special:
So put on your shoes, overcome your inner weak self, no Mimimi, but ACTION!
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