Fitness

Traditional Periodized Training

• Preparation Phase
• Precompetitive Phase
• Competitive Phase
• Active Rest Phase

Develop a strength and fitness base (Preparation Phase)

• Challenge the aerobic energy system, for example, 20-40 minutes of aerobic training at 70-85% of maximum heart rate three of four times per week.
• Establish a strength base, for example, strength training using a high-repetition (10-15 reps per set for 2-3 sets), low-resistance training program. (156)

Perform a high number of repetitions of exercises using weights light enough that you can perform 3 sets of 15-20 repetitions. Exercises can include many of the traditional weight room exercises to build strength: bench press, squat, lunge, lat pull-down--but stay away from overhead lifting. (161)

Early in the periodization training cycle, do not focus on developing power...Engage in low-level plyometrics early on... (161)

Identify a period (or several periods) of 6-8 weeks that you are willing to devote to building a strength and conditioning base.

Become even more detailed, and outline exercises, sets, and repetitions for each day...some foresight should go into your planning, and you should know what you are going to do several weeks or months down the line. (164)

Maximal Heart Rate = 220-36 or 184

The body's aerobic energy system provides fuel to muscles for endurance events, activities lasting longer than several minutes. The anaerobic energy system provides energy to fuel short, high-intensity bursts of activity. Tennis play fits into both definitions. (6)