Last week at the DTB performance center in Stuttgart-Stammheim, I had the opportunity to not only record two Tabata workouts with our coach Mike Diehl for your preseason training, but also to ask Mike about the importance of strength training in tennis. So, let's get started!
Mike has been a passionate advocate and proponent of High Intensity Interval Training (HIIT) in the Tabata style . This is not only due to the fact that he himself has been training according to this concept for years and has experienced the benefits firsthand, and continues to experience them daily.
The effectiveness of Tabata training is scientifically proven by a large-scale study conducted by Professor Izumi Tabata. The researcher was able to demonstrate that the short, intense intervals led to a significant increase in performance. Furthermore, Tabata training works the entire cardiovascular system.
For Mike as a coach, this training method is ideal, especially for all combat athletes – and Mike includes tennis players in that category – because it requires no equipment, no special prerequisites , just the athlete. They can train highly effectively and intensely with Tabata – exactly what we tennis players need.
Both muscular endurance and power speed can be perfectly trained using the 20-10-20-10 method : short, intense bursts of activity during the 20-second exercise, followed by a 10-second break, which isn't really a recovery period. We are very familiar with this change of intensity without long breaks from tennis rallies.
Tabata training can be done by anyone at their own intensity - so it is suitable and ideal for all fitness levels.
In addition to bodyweight exercises that require no equipment, our tennis players can also "liven up" their full-body strength training with various small pieces of equipment. Variety is important here too. Small dumbbells, resistance bands, or a stability ball are all great options. These allow us to do wonderful exercises without needing much space or having to buy expensive weight machines.
In Mike's new book, "Fitter, Stronger, Slimmer," you'll find great individual exercises using small equipment, as well as complete circuit training routines. A definite must-buy!
Full-body training is key – a holistic approach is essential. And that applies to all of us, regardless of whether we train every day or only do something for our bodies once or twice a week. Always do a circuit that comprehensively covers the entire body.
Mike has put together a tennis-specific Tabata training program especially for our pre-season special:
So put on your shoes, overcome your inner couch potato, no whining, but ACTION!
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