Pro Secrets of Cross Training:
Stage 5: Competition
By Pat Etcheberry
Stage 5: Competition
What training if any should you continue to do during the competitive phase? This depends on how long the competitive phase lasts and how tough your matches are.
Unwind Definitely you will want to do some light jogging or bike riding after your matches. Jogging a half mile or a mile or doing five to ten minutes on the bike after a match helps you to unwind physically and mentally. |
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It will actually help you recover physically by improving your circulation and getting the lactic acid out of your muscles. |
Light Workouts If you had an unexpectedly easy match you may do a light workout either the same day or the next day if you have a day between matches. Go back to about 50% intensity. Do a series of three on court movement drills. Or jog an easy mile and do two 100 yard strides at 65% intensity. On the bike do a 10 minute warm up and then four cycles of 30 seconds at 100 rpm's followed by 30 seconds at 80 rpm's. Finish with three to five minutes of stretching. |
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Go back to 50% intensity in the on court drills in Stage 5. |
Mini Cycles If you have a series of competitions either two to three tournaments in a row or a high school or a USTA league season you should train in mini cycles. Immediately after the first competition rest for one to two days up to a week depending on how soon the next competition is. Now go back to the training levels of Stage 4, the pre competition phase. In mini cycles, you workout two to four days a week, again alternating between the aerobic and on court day and the strength training day. |
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In mini-cycles alternate between the aerobic and on court day and the strength training day you developed in Stage 4. |
It is difficult or impossible to improve your condition during the competitive phase but it is easy to maintain it by following the Stage 4 program. You can follow these mini cycles, alternating between rest and Stage 4 training until the end of your competitive cycle.
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Pat Etcheberry is one of the premier trainers in professional tennis. A former Olympic athlete, his clients have included dozens of highly ranked pro players, Andre Agassi, Jim Courier, Pete Sampras, Jennifer Capriati, and Etcheberry Sports Performance is based at Saddlebrook Resort outside of Wesley Chapple, Florida. For information regarding training programs, call (813) 973-1111. |
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Pro Secrets of Cross TrainingIn Pro Secrets of Mental Toughness, Pat Etcheberry trains you to develop the same conditional skills used by the world's top professional players. Overcome choking, play your best tennis under pressure, become the player you really want to be! Click here for more info |
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