Tennis Weight Training
weight training question help?
this is what i found but for max power my question is how many sets do i do or do i just do 5 of as heavy as i can go then stop for that day it said for size do alot of heavy but i dont want to get biger just stronger for tennis
Power
The aim is to develop fast powerful movements. This requires medium number of repetitions (6-10) with medium to heavy loading (70-80% of 1RM). Appropriate for power based events e.g. sprinting, jumping (long jump), throwing (Javelin).
Maximum strength
The aim is to enable maximum loads to be lifted. This requires low number of repetitions (1-5) with heavy loads (80-100% of 1RM). Appropriate for Power Lifting, Olympic Lifting, Shot Putt.
Size with strength
The aim is to increase muscle size. This requires medium to high number of repetitions (8-12) with medium to heavy loading (70-80%+ of 1RM). Appropriate for Bodybuilding or sports like USA football where increased size is a valuable asset.
your info is slightly out but
to keep the size gain to a minimum and strength and power up you need to be working in the 2-6 rep range 85-95% 1 rm 1-6 sets. 3-5 minute rest between sets, longer at the end of a peaking cycle.
you should also be doing light weight speed sets where the weight is at 50% 1 rm in sets of 1-3 with 30 seconds rest between sets for 10 sets, focussing on applying the same force you would on a heavy lift while maintaining perfect form. this weight can have a micro cycle applied to it within a normal training cycle. this develops your explosive speed.
by combining the two you develop not just the raw strength but also the power
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