Tennis is subject to the same rules as most sports: competitive success follows players who can carry out skills acquired in training and transfer them into competition – for longer, and at a higher intensity.

Therefore, endurance, strength, and speed play an important role in tennis. Unfortunately, these abilities cannot be developed solely through playing tennis. This is where lifting weights and cardio training come into play.

Why Tennis Fitness

We do not need to be competitive, or feel the need to be better than others to enjoy the benefits of physical activity.

Often, the “win” is actually an opportunity to meet friends and have fun. It can be a way to use up excessive energy from food consumption. Training can make us feel beautiful and healthy.

To achieve all of these things, playing tennis might not be enough, and extra training off-court might be needed.

We do not need to be competitive, or feel the need to be better than others to enjoy the benefits of physical activity.

Often, the “win” is actually an opportunity to meet friends and have fun. It can be a way to use up excessive energy from food consumption. Training can make us feel beautiful and healthy.

To achieve all of these things, playing tennis might not be enough, and extra training off-court might be needed.

THREE LEVELS OF TRAINING

Considering the above, I recommend that you choose your fitness training according to your general goals in life. The next three levels of training should satisfy most of the wishes of Hong Kong tennis enthusiasts.

LEVEL 1

Program with a duration of 12 months. Includes general and tennis-specific exercises that supports performance development and improvement of health and appearance.

Who is it for?

  • You are a man or woman aged 30+ years.
  • You want to reduce your weight with a fitness regime that will allow you to move faster on court and look good in your favorite outfit.
  • You want to feel healthy and be able to move pain free.
  • You participate in local competitions or do not compete.

Prerequisites to join Level 1 training:

  • You are playing tennis 1-3 days per week.
  • You are willing to do fitness at least once a week.

LEVEL 2

Program with a duration of 12-36 months. Supports endurance, strength, maximum strength, speed, and power development to the maximum extent while considering individual mental and physical development of young people.

Who is it for?

  • You are between the age of 14 to 20 (girls 14-20, boys 15-20).
  • You regularly compete in international tournaments parallel to studying in high school or university.
  • You are considering becoming a professional tennis player.

Prerequisites to join Level 2 training:

  • You are convinced that additional training such as strength and conditioning will help you to achieve your tennis goals.
  • You have experience with training alone.
  • Your body weight is normal in terms of age and gender. Check your BMI here. P.S. Very athletic people might get a result “overweight” because of high muscle mass.
  • You are playing tennis 5-7 days per week.
  • You are willing to do strength and conditioning 3 days a week.

LEVEL 3

Program with a duration of 12+ months. Supports the development and maintenance of abilities in a tight competition schedule.

Who is it for?

  • You are a man or woman aged 20-30.
  • You regularly compete in international tournaments.
  • You are either a professional tennis player or semi-professional.

Prerequisites to join Level 3 training:

  • You are convinced that additional training such as strength and conditioning will help you achieve your tennis goals.
  • You are playing tennis 6-7 days per week.
  • You are willing to do strength and conditioning 3-6 days a week.
  • Your body weight is normal in terms of age and gender. Check your BMI here. P.S. Very athletic people might get a result “overweight” because of high muscle mass.
  • You have the experience of self-training to do exercises like front squats, deadlifts, and chin ups.
Taivo Stimmer

Strength & Conditioning Coach

  • BSc in Health and Sport Science, Tallinn University
  • Precision Nutrition Certified Nutrition Coach Level 1
  • NASM Weight Loss Specialist
  • NASM Certified Personal Trainer

Taivo started doing fitness training for preschool children when he was just 21. Taivo moved on to work with windsurfers, two of whom have now represented Estonia at three summer Olympic Games.

Taivo is training mainly tennis enthusiasts now. He is helping them to reach their full potential in Hong Kong and outside. He believes that by focusing first on students’ basic needs like physical and mental health and body composition, performance related goals are easier to achieve.

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