Physical Conditioning for the Task - Old Age Tennis Conditioning -

Playing tennis or operating in any strenuous physical environment is best accomplished with activity specific conditioning.  As you age, it becomes even more important.

Here is a quick list of items you might consider for Tennis.

Morning pre-breakfast workout.

My first intake of the day is coffee and whatever initial supplements I take such as fish oil, Vitamin D, and a multi.  I get no food until my first strength and flexibility workout.  It's a deal I make with myself that considers eating a reward after the effort required to get through the 30-60 minute workout.

First effort:  Inversion table

The inversion table doesn't have to be a static stretch of your spine.  While you are upside down or at whatever angle of decline you put on your spine for disc decompression, you can still do other things with your hands while upside down.   

I use an assortment of fine motor skill repetitions to use the upside down time efficiently.  If you're involved in any sport that requires hand grip strength and dexterity there are a grip devices you can use.   These include grip strength trainers, finger strength trainers, and stress balls.  Use whatever you want but use the time to accomplish something that will improve your grip strength, finger dexterity, and endurance.

Second:   Curls

Using light weights like a 10lb or 15lb kettle ball I go for reps on both arms, one at a time.  I go until my arms are done, and then move to a heavier one for fewer reps.

Third:  Pullups and Chinups

A Pull-up/Chin-up bar in a door frame allows for shoulder and upper body use.  I don't have to lift your full body weight initially or ever to get some value out of this.   I use my feet to give an assist since I have some injuries that age has told me won't ever fully recover.  That doesn't stop the ability to use half weight limited-range-of-motion pull-ups and chin-ups.  I won't hurt myself if I choose more repetitions and less weight and range of motion to get maximum benefit.

How to Avoid Injury for Weight Lifting

Dealing with Injuries as you age - Coaches, Tennis Players, Athletes

I'm fairly well beaten up with many injuries though few are tennis related but instead I carried them onto the court. The tennis injuries were from overuse rather than traumatic ones such as falls, crashes, and other unplanned violence. If you are escorted into your 50s already having a laundry list of problems it just intensifies and at least you have the mindset to cope with it though I will say that arthritis is the most mentally taxing so far. Your best bet is to find ways to manage the pain as you go along. 

 As for recovery, I've found with experience that strength training is the best answer to all of these. If my legs were out of use I'd focus on upper body strength by doing pushups, pull-ups, and curls or weight training. I'm stronger now in that area than I have been in decades out of necessity as arthritis takes away leg strength and flexibility. 

Back injuries are debilitating and the only answer I've found is endless focus on core building. It's always about consistency in doing the needed work. As an athlete, you at least have that as a long developed skill set. Those that had fewer injuries of course are more mentally bothered by later debilitating problems. It's all about expectations. If you are just happy to be alive, breathing, and in not too much pain I'd say a little injury and recovery routine is just another speed bump.

Motivation to Keep Going or Start Again (Joe Rogan) - Watch and Understand

 

Anti-fragile Tennis

 Novak is the best example of anti-fragility in tennis. He actually becomes stronger and more effective when under stress. His response to injuries proves this. Mental strength supported by faith and purpose may be the key elements in his ability to prevail over challenges.