Category Archives: tennis
Rafael Nadal Workout Training Routine- Tennis Fitness Cut Body, Ripped Abs, Diet, Muscle Arms Biceps
Rafael Nadal workout training routine uses weight training during tennis pre-season and mainly just working on his tennis skills during the season.
Nadal normally wakes up at 8:30 in the morning and plays tennis from 9:30 to 1:30 in the afternoon. He then trains in his gym from 4:30 to 7 in the evening. Nadal likes to use the Power Plate (pictured below), a vibrating platform. It consists of a vibrating base, which may vibrate up and down approximately 1 to 2 millimeters. The Power Plate uses whole-body vibration, or WBV, to contract muscle 30 to 50 times per second rather than once or twice per second without it. According to Power Plate’s website, their product “offers a host of benefits, ranging from an immediate improvement in blood circulation, to a variety of other measurable outcomes: such as increased muscle strength and flexibility, improved range of motion, decreased cellulite, increased bone mineral density, reduced pain and soreness and faster recovery.”
The 6’1, 188 lb. Nadal also uses resistance bands for his workout. Resistance bands allow for variable resistance- the more the band is stretched during the concentric (positive) phase of each rep, the more the resistance. During the eccentric (negative) phase, resisting the pulling action puts greater stress on the muscle. These resistance bands are specifically beneficial for the shoulder and rotator cuff, one of the most important muscles that tennis players use.
In terms of his flexibility routine, Rafa believes it is crucial to stretch. He has his personal physical therapist stretch him everyday. Furthermore, Nadal trains differently for specific court surfaces. For example, Wimbledon is played on grass and therefore the tennis ball bounces lower than normal. As a result, Nadal focuses on special exercises for the lower part of the body since he tends to be closer to the ground.
As many people have wondered, Nadal’s left arm is actually bigger than his right, in what one would call a “Popeye arm”. Even Nadal confirmed it, telling Men’s Fitness “My left arm is much more developed than my right arm. This is because I play lefty and that’s sort of my gym, the tennis court. That’s where I have fun.” Even though he has bigger biceps, triceps and forearms than his fellow tennis players, Nadal says he does the same workouts that any tennis player would do.
When it comes to his diet and eating habits, Nadal stays away from eating meat or heavy meals. He is more careful with what he eats leading up to a match. He also has a love for chocolate.
Rafael Nadal, nicknamed “The King of Clay” is known as one of the greatest clay court players of all-time, consistently dominating rival and tennis legend Roger Federer on clay. So far, the Spaniard has won nine Grand Slam singles titles and is establishing himself as one of the all-time tennis greats.
Roger Federer workout training routine is formulated by Pierre Paganini, Federer’s tennis strength and conditioning coach. The Swiss born Federer met Paganini while training as a junior in the Swiss National Tennis center. The pair have worked together for over a decade and have remained good friends. Together they put roughly 100 hours of fitness training throughout the season. Prior to a big tournament or in the off-season they often work for about 10 or more hours a week. “When you’re with good friends, training can also be a lot of fun,” Federer told Tennis.com.
In terms of his workout, Federer said “I like lifting weights but tennis players do a lot of different kinds of exercises- gym, muscle training, sprints; footwork, coordination. I like to mix it up.” In addition to his workout, Federer sleeps at least 10 hours a night, giving his muscles ideal recovery time.
The 6’1, 177 lb. Federer does a large variety of workouts and exercises. However, here are two of Federer’s main exercises in his routine:
LATERAL LUNGES WITH TWIST
Works the glutes, obliques, and torso. Stand with your feet shoulder-width apart. (1) Lunge with your left leg out at a 45- degree angle, then (2) lower your upper leg and twist the left side of your torso forward. Hold, return to starting position, and repeat with right leg. Do 10 times on each side. As you get stronger, place a barbell with little or no weight on it across your shoulders.
MEDICINE BALL TOSS
Improves agility and strengthens core and upper body. Stand across the net from a partner, with both of you at the singles sideline, about halfway back to the service line. Moving quickly across the court with shuffle steps, pass a medicine ball of comfortable weight back and forth, keeping the ball at chest level. Go from sideline to sideline three times.
As far as his diet routine goes, Federer is cautious with what he puts into his body, especially on the road with occasional indulgences. “I try to make sure I eat correctly. But when I’m in Switzerland, I don’t watch it so much. I want to give myself a treat occasionally.”
When it is all said and done, Roger Federer will go down as one of the greatest tennis players of all time, if not the best. His workout and diet routine have provided him with the durability and longevity on the tennis court to achieve greatness. So far Federer has achieved legendary status, winning 16 grand slam singles titles and counting (a male record) and winning over 80% of his career matches, along with numerous other unprecedented achievements. At one time, he held the ATP world number one ranking for a record 237 consecutive weeks. Federer has had some of the greatest tennis matches with Rafael Nadal, another superstar and muscle fitness guru.