PERIDIZATION RESISTANCE
TRAINING PROGRAM
For Singles Tennis
Andy Jensen
Southwestern Adventist University
Athletes Name
Ryan Delagarza
Age
21
Gender
Male
Sport
Tennis
Position
(Singles)
I – Introduction
For my program design project I am helping Ryan Delagarza to become a better singles
tennis player. Tennis is a sport that requires much agility and whole body strength and
endurance, besides just the physical demands it is also a sport that requires very good
spatial awareness and superb hand eye coordination.
It took me quite a while to determine what tests would be appropriate for a tennis player
and would yield results that would help me to determine in what areas the individual can
benefit the most from training. I have picked four tests. Test 1, a skin fold test to
determine the overall fitness of the individual. Test 2, a T-test, to determine the
individual’s agility. Test 3, a partial curl up test to assess the strength of the individual’s
core. And finally test 4, an ACSM push up test to determine the upper body strength of
the individual.
II – Testing drills and Evaluation of drills
Test Results
Skinfold Test
Chest
Trial 1
Trial 2
Trial 3
Average
12
12
11
112/3
Abdomen
13
12
13
122/3
Thigh
10
10
9
92/3
Total
35
34
33
34
Using the formula (from page 288 of Essentials of Strength Training and Conditioning),
Db = 1.109380 – 0.0008267 (∑3SKF) + 0.0000016 (∑3SKF) 2 – 0.0002575 (Age), I
determined that his body density = 1.0777143
Using the formula for Percent body fat given body density (on page 289 of textbook)
%BF= (4.95/Db)-4.50, so %BF = 0.09305 ≈ 9.3%
T-Test
Ryan completed the T-Test in 10.9 seconds, the average for a college aged male tennis
player is 9.4. So some improvements in agility would be beneficial.
Partial Curl-up Test
Ryan completed 54 without falling out of rhythm. This places him in the 80th percentile
over all for men in his age group.
ACSM Push-up Test
Ryan was able to do 25 ACSM push-ups, which puts him in the “Good” category.
Test Summary
%B.F.
T-Test
Partial Curl-up Test Push-up Test
9.3%
10.9s (Good)
80th percentile
Good category
III – Goals/ Needs Analysis
Ryan could use more upper body strength, which would help him to develop more
powerful and consistent swings when playing. He could also benefit from greater agility
and an increase in core strength. Overall his test results were adequate for his skill level
but some areas could be better.
Goals of training
Sport Season
Off-season
Pre-season
In-season
Post-season
Training goal
Hypertrophy
Maximum Strength
Maintain power / Strength
Recovery / Maintenance
Training amount
High
Medium
Low
Low / Medium
Sports evaluation
Tennis requires running, jumping, quick direction changes, stooping, forehands,
backhands and overhead shots and at times diving.
All major muscles are involved, specifically shoulder, chest, core and lower limbs since
most of the power in a tennis swing is generated through the legs and the twisting power
produced in the core just prior to the swing.
Athlete’s profile
Ryan has participated in a regular resistance training program though out high school and
college, although he has never participated in program that involves periodization or that
is specifically designed for tennis.
He is familiar with machine exercises and already has a good working knowledge of
many free weight exercises and how to resistance train safely. For the above reasons I
classify Ryan’s resistance training status as advanced.
IV – Resistance Training Program
Off-season:
Goal: Hypertrophy
Duration: 12 weeks
Frequency: 4-6x per week
Load: 67-85% 1RM
Volume
Reps: 10
Sets: 5-6
Rest period: 30seconds - 11/2 minutes
Exercises, in order:
Dumbbell bench presses (can be substituted with push-ups)
Dumbbell squats
Dumbbell lunges
Back extensions on exercise ball
Single arm dumbbell rows
Partial curl-ups with twist
Dumbbell shoulder press
Bicep curls (barbell or dumbbell)
Standing calf raises (with machine)
Barbell standing row
Pre-season
Goal: Maximum Strength
Duration: 8 weeks
Frequency: 3-4x per week
Load: ≥85% 1RM
Volume
Reps: 3-6
Sets: 2-6
Rest period: 3 minutes
Exercises, in order:
Barbell squats
Barbell (dumbbell) bench presses
Lat pull downs
Barbell (dumbbell) shoulder shrugs
Single arm dumbbell rows
Weighted crunches (with machine if possible)
Barbell standing row
In-season
Goal: Maintain strength and power
Duration: 24 weeks
Frequency: 1-3x per week
Load: ≤67% 1RM
Volume
Reps: 10-12
Sets: 3
Rest period: 3 minutes
Exercises, in order:
Bench split squats
Single arm dumbbell rows
Partial curl-up with twist
Dumbbell shoulder press
Bicep curls
Back extensions on exercise ball
Standing calf raises (with machine)
Standing rows
Post-season
Goal: Recovery and Maintenance
Duration: 8 weeks
Frequency: 1-3x week
Load: ≤67% 1RM
Volume
Reps: ≥12
Sets: 2-3
Rest period: ≤30 seconds
Exercises, in order:
Push-ups on upside down Bosu ball
Squats on Bosu ball with medicine ball
Standing dumbbell press
Dumbbell lunges
Back extensions on exercise ball
Lat pull downs
Skull crushers
Barbell (dumbbell) shoulder shrugs
Bicep curls
*All exercises should be started with a 10 minute warm-up, consisting of total body exercises,
like jumping jacks, jogging for 5 minutes and high knees. Lightly stretch after the warm up,
being sure no to over stretch any muscle groups. After The resistance training session be sure to
cool down with 5-10 minutes of walking / jogging and stretch again after the cool down.
*If exercises become easy enough for the athlete that they can complete exercises without going
to depletion for two exercise sessions in a row then increase the resistance as follows: 5-10 lbs.
for upper body exercises and 10-15 lbs. for lower body exercises