I want it all. Strength, speed, agility, endurance...

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  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    McCloud33 wrote: »
    one of the best explosive jumping activities that I've found is do jump with the hexagonal trap baryoutube.com/watch?v=_okAciJVUv4
    I do it with about 30-40% of my squat/deadlift max. I've done it with more, but I think I lose some form and can't concentrate on exploding up as high as possible. For me this is 140lbs compared to a 350ish squat and 415ish DL. A little safer than box jumps too as you're not getting as far off the floor.

    That's actually very awesome, nice post. A lot of S&C's for Rugby, Sprinting, etc., will have their athletes do loaded jump squats, but this is actually a bit safer as you don't have the load of the bar coming down on the cervical spine. Very cool.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    edited December 2015
    rileyes wrote: »
    "Sam_I_Am77 wrote:
    Are you training for a sport? If you're looking to build speed, which is also an expression of power, and agility I think some adjustments to your training can be made. How exactly are you running your plyometrics (sets, reps, length of time, etc.)?

    I play recreational tennis and want to start competing. So I need to get stronger-faster.

    Plyometrics circuit: 4x10+ of Box Jumps, Burpees, Skaters, Lateral Jumps, Single Leg Lateral Jumps, High Knees, Medicine Ball Jump-Squat-Toss
    Also when I run the bleachers I add 10 box jumps and 4 very short sprints.

    I am not trying to beat my time at the moment. I am just maintaining the conditioning. I keep a good challenging pace but time is not my focus lately as I am trying to like strength training.

    I read everywhere that compound barbell lifts are the foundation for fitness. So I'm trying to create a program that fits in with that training.

    Have you thought about hiring a professional grade tennis coach? I am sure they would be much more helpful than a bunch of random people on mfp. Like would you want to take advise from a marathon runner (me) on what's best for tennis? Especially if you are looking to be a competition level tenis player?
  • rileyes
    rileyes Posts: 1,406 Member
    @Stoshew71 --I have actually thought about that. There are a couple coaches who have commented on my game but they coach guys that would knock me out with the first serve. Those are the coaches who could offer the best training advice for the court. But I am not their TM. I know a woman who coaches Highschool tennis and she can help with my game in general. I think @Sam_I_Am77 has offered a good approach for both on and off the court training for my goals.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Stoshew71 wrote: »
    Have you thought about hiring a professional grade tennis coach? I am sure they would be much more helpful than a bunch of random people on mfp.

    Unfortunately the sport coach is not always the best person to coach strength & conditioning, hence why most college and professional athletic programs have their coaches for the sport and a strength & conditioning coach and they each handle their own discipline. That's a big reason why Exercise Science degrees and certifications that focus on S&C and Performance Enhancement are viable.

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