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critical conditioning

Critical

critical conditioning

Conditioning

Develop a fitness and conditioning plan and you can take your game to the

©Big sTock PHoTo inc.next level.

Grip it and rip it! That was my motto when I was centrating on general skills and strength develop-competing in the world of tennis. ment. You should spend a lot of time working on Whether you play at the elite level or are a se-the techniques of the basic lifts, and emphasizing rious recreational player, one of the biggest ob-posture, range of motion and balance. stacles to improving your game and fitness level is In this phase, when you’re in the weight room, time. Once you make the decision that you want to the amount of the load lifted is not nearly as im-raise your level of play so you can compete better, portant as the technique. And keep in mind that getting fit must become a priority, and you need to the rate at which athletes progress differs and make the time and create a plan.should never be rushed. And when it comes to developing your fitness As the progression continues, the focus will and conditioning plan, it all begins with defining shift to increasing the intensity of your work. The your goals and objectives. This gives you a sense of job of the conditioning coach is to work to instill direction; it becomes your roadmap to success. a concept I like to call “controlled intensity.” I don’t Pro basketball player Julius “Dr. J” Erving once believe in stepping on the court and playing with said, “If you don’t know where you’re going, any reckless abandon. My goal is to teach my athletes road can get you there.” Many successful ideas have to trust their bodies, knowing they have reached a been sidetracked for lack of a plan. When creating point where fatigue will no longer be a factor dur-your training plan, think about your strengths and ing a match; they can now work on imposing their weaknesses. The idea is to maximize your strengths will on their opponent.and minimize your weaknesses. In the weight room, the weights get heavier A great way to streamline the process is to find while speed and agility training gets more intense. a conditioning coach who understands the de-Technique should no longer be an issue and move-mands that the game of tennis places on athletes. ment should be second nature. During this phase, Lots of people, if they are taking lessons from a one thing won’t change, and that’s the length of teaching pro, just let their pro fill both roles. I’m not the training session. The optimal length is about a big fan of that method. 70 minutes. We’ve found that in this time we can My biggest concern is that your teaching pro keep intensity fairly high while decreasing the risk may not be up on the latest training techniques. of overtraining.For instance, some pros will want their students to An improvement in performance is the best run or jog for miles, reasoning that it will help with way to measure the effectiveness of your condi-cardio. But tennis is played in spurts of energy, fol-tioning plan. If your performance plateaus, tweak lowed by a short rest interval. Training any other your conditioning protocol—do not fear making way than the way you will compete makes success adjustments that you may feel are needed. Even a little harder to come by.the best plans need to be modified from time to time. Constant monitoring, combined with solid tech-

The BUilD The FoUnDaTionfirst few weeks of your conditioning plan niques, will lead to a quality conditioning plan that

should be spent on laying the foundation, con-will give you benefits that are consistent. By graig White

critical conditioning

Graig White, the director of Performance Enhancement at Rutgers University in Camden, N.J., is a certified strength training instructor and a member of the National Strength and Conditioning Association. He has worked with sports teams from high school to college to professional. He founded Team Conditioning Systems (http://doc.xuehai.net).

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