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  1. #1
    davidfrommemphis is offline Junior Member
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    Nov 2008
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    Default tennis and kettlebell training

    i am new here and am wondering if there are tennis players on the forum and what benefits they have gotten from kettlebell training. i am looking to lose some weight, and get faster mostly. i am curious what workouts you are focusing on.

  2. #2
    cfair is offline Senior Member
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    Default ask tylerhasslehoff, www.seattlerkc.com N/M

    ask tylerhasslehoff, www.seattlerkc.com N/M

  3. #3
    Pavel Tsatsouline Guest

    Default Re: tennis and kettlebell training

    Com. davidfrommemphis, welcome to the Party! Yes, Com. Tyler is the man to ask.

  4. #4
    tylerhasselhoff is offline Senior Member
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    Nov 2008
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    Default Kettlebells for Tennis

    David,
    Kettlebells are the perfect training implement. They train for both explosiveness and endurance, which are both required in tennis. I have found many benefits, including better endurance, more powerful movement, and effortless power in my shots. A few unexpected benefits were improved grip strength which has helped my volleys tremendously and also and increased leaping ability which has paid off with some tough overheads. However, the biggest benefit has probably been the explosiveness that I now get in my first step.
    My workouts are quite varied, but I generally do a lot of circuits of snatches and clean and jerk (or clean and press). A great one for tennis is the bottoms-up press and the bottoms up clean and press. These drills really develop a strong grip. Weighted pullups with a kettlebell hanging from my feet or from a belt are great. Windmills and bent presses are just plain awesome for tennis. They work the sides of the body particularly well, which has really helped my serve and backhand. Generally, I do my windmills and bent presses first, and then move onto ballistic work.
    Kettlebell workouts are infinitely flexible. Quite often I add sprints to my kettlebell workouts. One example of this is when I take two kettlebells and place them 30 yards apart. I will do 5-10 snatches each arm and then sprint to the other kettlebell, usually the heavier of the two bells, and do 5-10 two arm swings, deck squats or front squats. Then I rest until my breathing normalizes and then repeat. This is an absolutely brutal workout. Another option is to run through an agility ladder and have a different KB drill on each side. As I side, infinite possibilities. I really think that sprints are the way to go, forget jogging. You never jog in tennis, so why train by jogging?
    Anyways, you should definitely check out kettlebells and also Super Joints. Tennis is tough on the body, Super Joints keeps everything running smoothly.
    I hope this helps, let me know if you have any more questions. Oh, I'm just curious what kind of tennis you play. Do you compete?

    Tyler
    Seattle KB Club

  5. #5
    davidfrommemphis is offline Junior Member
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    Nov 2008
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    Default Re: Kettlebells for Tennis

    i appreciate the info. i usually play singles about twice a week and doubles twice a week at the 4.5 level. i am 36 now and used to teach full time as a uspta pro but then quit tennis altogether for almost 5 years and got really out of shape and gained a lot of weight. went from 6'3" 220# to 314# and and now at 280#. i played tennis in college at 200#. i lift 3 days a week and that helps my movement and endurance somewhat but i need more cardio work and i see people talking about doing very high reps with the kb's on snatches and i want to give that a try.

    i like the idea of doing sprints and i try doing them but i tend to get some lower leg issues when i do so i cant do a lot of them. i dont get the same pains from playing tennis that i get from working on sprints. i am hoping the kb's can help me get the explosive speed i need to improve. i read the article about the soviets showing that kb's improved the 100 meter times better than just practicing the 100 meter.

    another question - would you recommend buying 2 kb's of different weights or buying the same weight for a pair? it seems most of the excercises are done with one kb at a time.

  6. #6
    tylerhasselhoff is offline Senior Member
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    Default Re: Kettlebells for Tennis

    David,
    At your weight sprints might be a bit tough. You might just try relaxed sprints, where instead of pushing for top speed and max energy, just trying to go for a good rhythm and an efficient gait. Usually about 75% energy is good.
    As for the kettlebells, I have one 1 pood, one 1.5, and one 2 pood. I have done drills with 2 KB's and they are great, but I like the unilateral work more. Although I do plan on completing my set someday. Right now, I do my bilateral work with barbells instead. I would recommend buying a 1 pood to start off with. If you can afford to buy more of them, by all means do so, but having a 1 pood is great for learning the proper form. Also, it is easier to go for high reps which will facillitate weight loss.
    Although, intensity is probably more important than total reps if you are going for weight loss. A brief intense workout every day is much better than a long, low intensity workout.
    I'm currently playing in college and for this summer, I'm teaching at a local club.

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