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

A simple tennis workout plan to supplement on-court training - Herschel Walker Workout

 Read and Learn - Herschel Walker

If a student loses a match and wants to take a tournament off, what to do.

Each person develops a method for coping successfully with loss and challenges. One weekend tournament off won't change the long view outcome for her or anyone, or it shouldn't. I'd use it as a training opportunity and would be hesitant to push someone who may already know what works for her.

Lendl on Training

 Back in the 1980's Lendl was at his peak of fitness and domination in Tennis.  

Here is an interview where he discusses the value of fitness training and 

How the Best Players Adjust the Best

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.

Peterson on What Beckons you Forward

 

Tennis skills are Perishable

 Most skills have a shelf-life. There is probably a ratio of time versus skill loss for most things just like physiological decline after physical training stops that can be graphed. For tennis, I'd put it at 5-10% per week down to 60%, and then it declines at a slower rate. Just a guess. Somebody has probably done a study.

If you find a study I'd love to see it.

Building Muscle - How long does it take

 It takes time and much more than most people are willing to wait for results.

 How long Does it Take

My Perspective:

The main rules are to be patient and consistent and focus on an area at least at first.

I learned this by gaining more core strength but not actually attaining it through the standard approach.   I was doing curls with my back braced against a wall and sitting on the floor.   This exercise was to strengthen my arms to prevent injury.   As I progressed on this I began to notice that not only were my arm muscles getting larger and stronger but that my stomach muscles had started showing signs of definition that I hadn't seen in decades.   I kept at it and added other items like a medicine ball to work the same magic.   

 Diet

 My own experience with this suggests that the weight lifters and body builders really know the answers when it comes to adding muscle.   I started taking protein supplements in conjunction with weight training and began to see a rapid visual improvement in my tone and muscle size in my arms  and upper body which is where I had focused my effort. 

All of these things are just my own experience so not being an expert on this subject I suggest that you do your own research.   All I've done iis to tell you where you might begin your research.  

 This post is for informational purposes only and does not constitute advice on how to train for strength or muscle enhancement.   Do you own research please.

Strength Training For Life and Function

This is a good article on longevity benefits that you can derive from strength training. 


No matter what you do for your exercise it helps to have more strength.  You'll notice that you perform better and that you reduce your injury risk.  Even your balance and agility seem to improve. 
Tennis strokes can benefit from the upper body, core, and leg strength.   Work on all of these to raise your performance.

Pushups: Why, How to do more pushups, benchmarks

 Why - because you don't need equipment and it is a simple but great way to increase your shoulder, chest, and core strength.

How to do More

Benchmarks - I know an 80-year-old man who does twenty pushups per day in addition to planks, situps, and squats.   He is stronger than most men in their 60's.

Start where you have to start even if it's half pushups from your knees and get to where you can do one or more real pushups.  Then work on increasing the number daily until you can do thirty or even twenty and do multiple sets of twenty.  Once you reach twenty you can always finish it with ten more half pushups.