<p>Game Analysis using work:rest ratio Sample charting method</p><p>Time period (in seconds) W = Work, R = Rest</p><p>1 2 3 4 5 6 7 8 9 10 >10 W R W R W R W R W R R W W R W R</p><p>------( etc.. ) ------</p><p>Total W’s 16 14 10 3 5 4 2 4 3 2 3 x1 x2 x3 x4 x5 x6 x7 x8 x9 x10 x15 16 28 30 12 25 24 14 32 27 20 45 + Add together 273 seconds total WORK = </p><p>Total R’s 2 1 5 15 10 12 6 16 18 20 26 x1 x2 x3 x4 x5 x6 x7 x8 x9 x10 x15 2 2 15 60 50 72 42 128 162 200 390 + Add together = 1123 seconds total REST</p><p>WORK : REST 273 : 1123 (approx) 1 : 4</p><p>SAMPLE FITNESS TRAINING PROGRAM FOR STATE-LEVEL 18 and UNDER TENNIS PLAYERS</p><p>ANNUAL PLAN:</p><p>Training 1. 2. 4. 5. Phase Preparation Pre- Competition Transition Competition Macrocycle 1 2 3 4 5 6 7 8 9 10 11 12 13 Length of 4 4 4 4 4 4 4 4 4 4 4 4 4 Macrocycles weeks weeks weeks week weeks weeks weeks weeks weeks weeks week weeks weeks s s Weekly Sample Program Tournament period: Mon Interval Interval Interval Game Tues Weight Weight Weight Rest Recreational activities Wed Rest Rest Rest Game Thur Interval Interval Interval (Light) Interval / Weight Fri Weight Weight Weight Rest Sat Rest Rest Light Game Game Sun Rest Rest Rest Rest Phase 1: Preparation</p><p>Overview: The main objective of this phase is to involve the maximum number of muscle groups with the goal of preparing the muscles, ligaments, tendons and joints to endure the following training phases. The intensity of the training is low, while the volume is high.</p><p>Interval Program: The program has an emphasis on running technique to make the players as efficient as possible. It includes both specific technique and speed development drills. It will involve short intense bursts, primarily taxing the ATP-PC energy system. Rest periods between bursts will allow for full recovery of phosphate stores.</p><p>Training Sessions:</p><p> Warm-up (5-10 mins low intensity aerobic exercise including game-related activity)  Flexibility - Stretching of all major muscle groups  Technique Drills - eg, high knees, rear heel kicks and fast feet.  Sprints:</p><p>Macrocycle 1 Macrocycle 2 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Sprint Length 20 21 23 14 24 26 28 17 10 m 40 sec recovery interval (RI) between sprints</p><p>15 16 17 10 18 19 21 13 20 m 30 sec RI between sprints</p><p>10 11 12 7 13 14 15 9 40 m 20 min RI between sprints</p><p> Plyometric Drills: 10 repetitions of 2 Medicine Ball Passes (3kg, small ball) 10 repetitions of 2 Drop push up (from knees) 10 repetitions of 2 Standing Russian Twist (3kg, small ball) 10 repetitions of Jump-Sprint 5m-Jump 5 repetitions of Jog 5m-Bound 10m-Sprint 10m 15 repetitions of 2 Lateral Rocking Bounce (with cones set up 0.5m apart)</p><p> Cool Down & Stretch - As for warm -up.</p><p>Session Duration: 80 min. including basic skills training</p><p>Weight Program:</p><p>The weight training program is aimed at muscular hypertrophy and general strength development with non-specific exercises. Load should be low-medium with the emphasis on technique. Rest periods will be approximately 1 minute between exercises as this should be adequate recovery for the energy systems. The nature of the strength training program will primarily stress the ATP-PC and Lactic acid systems. Exercises will require compound movements (involving more than one muscle group and joint) to involve as many muscles as possible.</p><p>Training Sessions:  Warm - Up (5-10 mins low intensity aerobic exercise)  Flexibility - Stretching of all major muscle groups  Strength Exercises:</p><p> Int./external  DB bench press  SB woodchop 2 sets rotations  DB row  SB Back extension X  Leg press  Upright row  3-way Scapula stab 12 repetitions  Traverse lunge  SB (Swiss ball) crunch</p><p>Macrocycle 1 Macrocycle 2 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Weight 14 + 5-10% + 5-10% 60% + 5-10 % + 5-10 % +5-10 % 60% of Lifted repetition of (of Wk 3 Wk7 max Wk3 weight)</p><p> Cool - Down and Stretch  Session Duration: 45 min</p><p>Phase 2: Pre-Competition</p><p>Overview: The main objective of this phase is to develop the highest level of force in the muscles, ligaments and tendons specific to the sporting demands. The training intensity is now high, while the volume is low.</p><p>Interval Program: This session aims to facilitate: (1) Maintenance of speed, via the sprint work, (2) Development of lactic acid tolerance (anaerobic capacity), through the reduction of rest periods, therefore not allowing maximal lactate removal, (3) Aerobic conditioning, via the aerobic system having to deal with the metabolic by-products of hard training during the rest periods. All players could complete an extra aerobic conditioning session based on lower intensity sprint training with shorter rests periods.</p><p>Training Sessions:  Warm - Up (5-10 mins low intensity aerobic exercise)  Flexibility - Stretching of all major muscle groups  Technique Drills – eg. high knees, backpedals, power skips, rear heal kicks  Sprints: Macrocycle 3 Macrocycle 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Sprint Type 10 11 12 8 13 14 15 9 W drill 20 sec recovery interval (RI) between sprints</p><p>10 11 11 7 12 13 14 9 H drill 20 sec RI between sprints</p><p>5 5 6 4 7 7 8 5 Suicide 30 min RI between sprints</p><p>Plyometric Drills: 6 reps of 3 Medicine Ball Passes – L/R hands overhead, 3kg small ball 6 reps of 3 Plyometric Push Ups 6 reps of 3 Forehand/backhand med ball pass – 3kg small ball 10 reps of Sprint Left 5m - Jump - Sprint Right 5m - Jump 10 reps of Jump - Sprint back - Ready - Sprint forward 6 reps of 3 Maximum Lateral Rocking Bounce (with cones set up 1m apart)</p><p>Cool Down & Stretch - As for warm-up. Session Duration: 80 min. including basic skills training</p><p>Weight Program: The weight program moves from general strength to maximal strength and emphasises specificity of movement. Number of reps decreases but load increases, as does rest - 2-3 min between sets. Speed of movement will be slow due to heavy loads being lifted. The program will predominantly stress the ATP-PC system.</p><p>Compound exercises that attempt to simulate the major gross movement patterns used in the game will be used. These include twisting and turning.</p><p>Training Sessions: Warm - Up (5-10 mins low intensity aerobic exercise) Flexibility - Stretching of all major muscle groups Strength Exercises:</p><p> O’head  SB hip plate flexion 2 sets  Int./exter  Prone 3 sets lunge 3 sets  SB.side X nal rotations shoulder ext. X  Seated X flexion 10 reps  Power clean 6 repetitions row 10 reps  Prone BB bench press  Push twist & press rotate</p><p>Macrocycle 3 Macrocycle 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Weight 6 + 5-10 % 60% of 60% of Lifted repetition + 5-10 % + 5-10 % (of Wk 3 + 5-10 % + 5-10 % Wk3 Wk7 max weight)</p><p> Cool - Down and Stretch  Session Duration: 50 min</p><p>Phase 3: Competition</p><p>Overview: This phase attempts to maintain the strength and fitness gains achieved in pre season throughout the duration of the playing season. Intensity of training will be varied according to matches played. Periodisation will be used during this phase only when main matches are not played. Adaption weeks are spaced out every 4 weeks, or the week prior to tournament matches – whichever comes first.</p><p>Interval Program: During the training sessions speed/agility, flexibility, aerobic endurance and anaerobic capacity will be maintained. Specific skill training drills should incorporate all the fitness components. These drills can be set so they follow a game specific format, such as court work, involving 5 - 20 m sprints (with/without agility components ie. changes of direction), variable rest periods (10 sec - 1 min.), and incorporate other low - medium intensity efforts, as would be experienced on game day.</p><p>Session Duration: 60 - 90 min. Duration of the session is flexible, as recovery status of players needs to be taken into account, as well as the time of the week (ie. near or far from game day). Training Sessions:  Warm - Up (5-10 mins low intensity aerobic exercise)  Flexibility - Stretching of all major muscle groups  Technique Drills – eg. high knees, backpedals, power skips, rear heal kicks  Sprints (during a typical non-tournament period):</p><p>Macrocycle</p><p>Wk 1 Wk 2 Wk 3 Wk 4 Sprint Type</p><p>5 6 7 5 “Ready Shuffle GO” 20 sec recovery interval (RI) between sprints 5 6 7 5 “Ball Drop” 20 sec RI between sprints 5 5 6 4 “Baseline Touch” 30 min RI between sprints</p><p>Plyometric Drills: 8 reps of 2 Overhead Smashes and Serves 8 reps of 2 Box Drop Push-up 8 reps of 2 Step Forehand/Backhand Medicine Ball Passes (with 3kg ball) 10 reps of Baseline jump & Sprint to Net 8 reps of 2 (per leg) Single Leg Speed Hops 8 reps of 2 Lateral Speed Bounds (1m apart, fast)</p><p> Cool Down & Stretch - As for warm-up.  Session Duration: 60 – 90 min. depending on player’s recovery status from previous game.</p><p>Weight Program: The weight training sessions will be used to maintain both strength & power. A typical in-season weight session would be similar to those used in phase 2, with the intensity of the work-out high, while the repetition range and sets performed should stay low. This is done so the body will maintain strength and power, without over-stressing the musculoskeletal system, giving skills training and actual competition highest priority.</p><p>Training Sessions:</p><p> Warm - Up (5-10 mins low intensity aerobic exercise)  Flexibility - Stretching of all major muscle groups  Technique drills – eg. power skips, fast feet, high knees (forward and back), carioca, rear heel flicks  Strength Exercises (during a typical non-tournament period):</p><p> Shoulder  SB nilateral punch  4-way step  Int./etern med. Ball 3 sets 2 sets  Alt. DB power lunge al rotations runch throw X X clean  Stabilisation  Unilatera  Russian 10 reps 10 reps  SB alt. Bench row l hip flexion twist press Back ext. with twist</p><p>Macrocycle Wk 1 Wk 2 Wk 3 Wk 4 Weight 6 60% of Lifted repetition + 5-10 % + 5-10 % Wk3 max  Cool - Down and Stretch  Session Duration: 50 min</p><p>Phase 5: Transition</p><p>Overview: The main goal of this phase is to replenish the body both physically and mentally.</p><p>Training Program: Training during this period is highly non-specific, therefore there is no emphasis on trying to improve any of the fitness components. The emphasis in this phase is to participate in alternative activities, preferably enjoyable pursuits helping to attain general fitness & health benefits. </p>