Heavy lifing atp12/25/2023 ![]() The first thing to remember is that ANY muscle contraction/force exertion is due to a molecule called adenosine triphosphate (ATP). I will do my best, but some “high-tech” discussion is necessary. However, knowing the basics of how we generate energy can be helpful in understanding how we fatigue and what training measures can be used to minimize it. Is it important to be able to explain the chemical breakdown of the oxidative Krebs cycle or anaerobic glycolysis if you’re a coach or an athlete in training? Not really. ![]() It can get even worse when sifting through all the biochemical processes. Open a quality exercise physiology text and it can leave you saying “huh?” when reading about aerobic, anaerobic, and immediate energy metabolism. However, energy systems function is understood by few and/or can be confusing to many. Then, when the above is developed (and particularly when the strokes have improved to the point where you can time on shots), then you can work on more a traditional goals.Human bioenergetics is an interesting topic. Pressing strength contributes to acceleration of racket through forward swing. Grip strength contributes to a looser, whippier backswing. That includes improving finger strength for gripping and pressing The latter is unusual, but what it amounts to is pressing a plate with just your fingers. Make sure you make it progressively harder by increasing reps, increasing weight and/or decreasing total time.ģ) Progressive strength training for forearms, wrist, and grip. You can basically choose a few curling and rotating movements and do 50-100 non-failure, very light reps in some short amount of time. Helps you avoid future tendonitis issues. Alessi's Meltdown and Poliquin's GBC programs also work great.Ģ) Frequent (at least three times a week) high-rep conditioning for elbow, wrist, and rotator cuff. Loads of information on this over at T-mag. Also builds strength but not at the expense of improved conditioning. Builds conditioning and lets you mantain low center of gravity longer in a match. In the latter, the lactic acid represents that you're sufficiently stressing your ATP-CP system, to force the muscle's local energetic system to adapt.Ĭlick to expand.I guess from my perspective, "first stage" weight training for tennis would basically be these things:ġ) Escalated density training (Charles Staley) focusing on legs (particularly hip flexors) and core. In the former situation, the lactic acid will stimulate collagen synthesis and improve tendon/ligament strength without causing additional tissue damage. Key thing with conditioning exercises, whether to improve tendon/ligament strength or improve anaerobic conditioning, is about getting the burn. And, if it's a persistent situation with the rotator cuff or the elbow, then you want to quit the heavy lifting for awhile and start a conditioning cycle built around very low weight, high-rep, high-burn wrist curls and rotation movements. If, however, you're sore around the joints and play regularly, stop playing/working out until the inflammation is down. ![]() If your sore in the muscle, then you can play through it unless it's hamstrings or the lower back/abdominals. Unfortunately most people don't have the experience with periodization or long-term planning, and so get into problems with their rotator cuff, elbow joints, etc.Īnd, so, it's key to listen to the body. higher frequency, higher # of reps/set) cycle, so that the tendons/ligaments catch up. You have to switch down to a lighter, conditioning-oriented (i.e. MWF split), your tendons/llgaments will fall way, way behind as you get a lot stronger.īecause of the above, even if you have flawless technique, you just can't stay on a strength cycle indefinitely. Also, if you're on a infrequent training schedule (i.e. As you get stronger, your muscle and connective tissue gets more elastic (and therefore more "flexible"), but the tendons/ligaments falls way behind the muscle. basically, the problem with tendons/ligaments isn't really the blood supply so much (though it does affect warmup), but that their elasticity is inherently much, much lower than muscle. Click to expand.Yeah, I have to agree with Ano on this.Ībout the tendons.
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