Tennis is renowned for its blend of elegance and intensity, demanding exceptional physical and mental endurance from its players. Among the elite, Canadian tennis star Milos Raonic stands out, showcasing the rigorous training essential for success in this sport. His fitness coach, Marino Basic, highlights that tennis involves short bursts of high-intensity activity, with points lasting mere seconds, yet matches can stretch over several hours.
Raonic underscores the critical balance between exertion and recovery to avoid injuries. Basic has crafted a detailed workout plan to boost Raonic’s strength, power, and endurance while maintaining his lean physique, ensuring agility and competitiveness on the court.
Strength Training
To enhance Raonic’s strength without adding bulk, Basic employs low-rep, high-intensity exercises with sufficient rest between sets. Key exercises include:
- Turkish Get Up: 1 set of 5 reps per arm with a 23-kg kettlebell. Beginners can start with 10 to 15 kg.
- Goblet Squat: 5 sets of 5 reps using a 45-kg dumbbell, or 15 to 20 kg for those new to the exercise.
- Lateral Squat (Rack Position): 5 sets of 5 reps per leg with a 25-kg kettlebell, or 16 kg for novices.
Power Development
Power exercises are vital for maintaining peak performance throughout a match. Basic suggests the following:
- Barbell High Pull (With Snatch Grip): 5 sets of 5 reps with 45 kg, or around 30 kg for beginners.
- Squat Jump with Dumbbells: 5 sets of 5 reps using 23 kg, or 14 kg for less experienced athletes.
- Kettlebell Swing: 10 sets of 5 reps with 27 kg, starting at 15 to 23 kg for newcomers.
- Medicine Ball Throws: 9 to 12 sets of 5 reps for forehand, backhand, and overhead throws, using a ball that’s 10% of body weight.
Endurance Building
Endurance is crucial for maintaining energy during prolonged matches. Raonic incorporates the Versa Climber or Air Bike, executing fast-paced intervals for 15 seconds followed by a slower pace until his heart rate drops to 120 bpm. This cycle is repeated for 20 minutes to improve conditioning and recovery.
By adopting these workouts, tennis players can develop the necessary strength, power, and endurance to excel at the highest levels while reducing the risk of injury. This comprehensive workout regimen is not only advantageous for professional athletes but also adaptable for fitness enthusiasts of all levels.