| With the modern tennis focus on power and the | | | | on the spine and joints. I also believe that training |
| physique of Nadal in particular, players are hitting | | | | in this way improves strength in a way that |
| the gym in the quest to become stronger and | | | | provides an added skill component to a players |
| hopefully more powerful on court. | | | | physical training that will reap rewards as they will |
| Increasing strength can improve the intensities at | | | | transfer directly to the court. |
| which players can perform (as well as reducing | | | | Ultimately then it is not Nadal sending out the |
| the potential for injury), but can you be too | | | | wrong message but that the message is being |
| strong? | | | | wrongly interpreted by much of the coaching, |
| In the past there have been many players who | | | | training and playing community and what is worse |
| were acknowledged as being very fit but I think | | | | is the fact that some wrong information gets |
| you would agree not looking like Nadal. But would | | | | further distorted in a kind of Chinese tennis |
| they have been more talented if they would | | | | whisper to the point where everyone is |
| have been stronger? Would they have been that | | | | completely missing the point. |
| much better if they had been training today? | | | | The point is that Nadal is a very talented player |
| There is no question that strength without skill or | | | | who obviously was born with these great tennis |
| even good skill levels with low strength will | | | | skills which he has honed over the years. The |
| produce less than optimum results, but does it | | | | physique he has and the physicality of his game |
| really matter if a player can squat 200+ kg or is | | | | only go to enhance his considerable racket skills |
| a squat of 100 kg along with great stability, | | | | without which he would not be he same player. |
| power, body control, and skill etc. a better | | | | Dont misunderstand me; the physical side of his |
| combination? | | | | game is very important just as it is to many of |
| The main problem I see is that many coaches | | | | the top tour players but to train the nervous |
| and fitness trainers are getting their players to | | | | system (by adding balance and stabilising |
| weight train using old non sports specific | | | | challenges) alongside the muscular system is a |
| bodybuilding principles focusing on building size in | | | | superior form of training from both a skill |
| isolated muscles using exercises that focus | | | | enhancement and functional basis as well as being |
| primarily on one plane of motion. Is this the fault | | | | a safer environment for the players. |
| of the players like Nadal is Nadal the cause of | | | | After all in a multi-skilled sport like tennis the |
| this confusion? | | | | objective is to improve sport performance and |
| Lets get back to that 200+ kg squat. To work | | | | reduce injury potential, not build entrants for |
| on the squat in this way means at best that the | | | | body-building competitions. So do your strength |
| player loads up the bar to the point where they | | | | work wisely, which means as a sportsperson not |
| need a spotter for safety reasons or they | | | | a bodybuilder (there is a difference), which will not |
| use a cage that is safer but because the bar is | | | | only leave you more time for, but will also |
| fixed does not allow them to work in a | | | | enhance skill development. |
| multi-planer environment which after all is how | | | | Try these single leg squat exercises: |
| the game is played. The big problem with both of | | | | Supported single leg squat - Stand on one leg |
| these scenarios is that the excessive loading that | | | | whilst holding on to a support (i.e. net post) that |
| must occur to the spine and joints on an ongoing | | | | allows you to maintain balance. Keep the weight |
| basis must impact on the risk/safety ratio over | | | | on your heel; push your hips back whilst keeping |
| time. The greater the loads we use in this way | | | | the back neutral. Squat as low as you can with |
| surely increase the chance of injury and often | | | | good posture before returning to the start |
| players in my experience get to failure | | | | position. |
| because of the physical and mental pressure of | | | | Bulgarian Split squat -. Place the back leg up on a |
| the bar on their backs rather than because of | | | | bench behind the player. Keep the knee over the |
| fatigue in the legs. | | | | foot and the weight on the heel whilst lowering |
| Whilst I completely understand the push for | | | | down to at least a parallel position and then up |
| greater loads to improve absolute strength levels, | | | | again. |
| I feel that there is a different way to improve | | | | Single leg box squat - Use a box or bench that |
| performance and reduce injuries. | | | | allows the player to touch it with their glutes |
| There is no doubt that for a player to improve | | | | (bum) without sitting down completely. Perform a |
| strength they must train at intensities high enough | | | | single leg squat (as above) with no support and as |
| to elicit a strength response (principle of overload) | | | | soon as the glutes touch the box come back up. |
| but I feel that there is a better way to increase | | | | You can use a cushion or even your racket bag |
| muscular and nervous system loading, yet | | | | on the bench if it is too hard for you to go all the |
| lessening the strain on the spine and joints. To | | | | way down. |
| achieve this I recommend the use of single leg | | | | All of the above lifts can be performed weighted, |
| exercises which not only produce great strength | | | | but because they are single leg exercise the loads |
| gains but also increased stability and balance | | | | will not be as heavy, although relatively speaking |
| without the risk of back and joint injury. | | | | will be equal to double leg weight. The main bonus |
| If we think about it the game is played | | | | is that there will be much less strain on the back. |
| predominantly on a single leg basis anyway. You | | | | Before starting any exercise program, always be |
| can still do maximal lifts just as one would with | | | | sure to first consult your physician. |
| double leg squatting, without the excessive loads | | | | |