Archive for tennis conditioning

Highlights from Thursday’s Training Session

Posted in Athlete's Accomplishments, Z.S. Basketball Training, Z.S. conditioning, Z.S. Tennis with tags , , , , , , on November 21, 2010 by zenithstrength

Today’s post is video highlight of one of our collegiate tennis players from the Eagle Fustar full-time program who shows that female athletes are just as explosive as their male counterparts and can jump out the roof provided they get the right training to maximize their genetic gifts.

She is only 5ft 2 inches and easily cleared the 30 inch box.

She then followed that up with a 36 inch box jump which is over half her height. Keep in mind that she is only 62 inches tall!

Enjoy the video.

More good stuff to come.

Train Hard!



Tuesday Training at the Facility

Posted in Xtreme Tennis Conditioning, Z.S. Tennis, Z.S. Training with tags , , , , , , , , , , on October 3, 2010 by zenithstrength

Here’s a glimpse of the workout from Tuesday the 28th of September working with the tennis players from Eagle Fustar full-time program.

We have top players training including, Eric Johnson who is ranked in the top 30 Nationally in the boys 18’s, Jelena Pandzic just got to the finals of a WTA pro event several weeks ago.

In the video we are working single leg  and hip stability with the RDL’s. We have started to incorporate the slideboard for lateral mobility and strength. In this case, we use the band around the knees to force the  hip to stabilize the front leg while sliding into a lateral lunge and also strengthening the abductors and adductors of the sliding leg.

We also have the athletes work on shoulder stability with the push up plus strengthening the serratus anterior to stabilize the shoulder blades.

We finish off with heavy prowler pushes to work on improving acceleration strength and teaching the athletes to drive into the ground with big strides.

We will be posting more training videos coming up soon.

In Strength,


Functional Movement Screen Seminar Oct. 9th

Posted in Z.S. Basketball Training, Z.S. Tennis, Z.S. Training with tags , , , , , , , , on August 25, 2010 by zenithstrength

Zenith Strength is proud to announce that the functional movement screen certification and seminar will be held Oct 9th at the facility in Santa Clara

The FMS designed  by Gray Cook and Lee Burton is one of the most highly regarded movement screens in the industry.

Here’s an excerpt from FMS website:

“The philosophy behind the FMS is rooted in the concept that, in order to maximize performance, the whole body must be functioning properly. When the body is considered as a chain of individual elements, it’s reasonable that a weak link weakens the entire chain. Ignoring a weak link increases the potential for disaster, and strengthening the wrong links will not improve the integrity of the chain. The FMS provides the means to identify and resolve any weak links that may be jeopardizing the body and its healthy motion.

We are excited to integrate the FMS into our assessment protocol to better serve our athletes to help identify weakness and improve their movement, reduce the likelihood of injuries and enhance performance and athleticism.

We will be integrating these assessment tools along with our training protocols with the Full time program kids at the Eagle/Fustar tennis academy, working with their top tennis players to get them faster on the court, stronger and improving overall athleticism.

To sign up for the FMS seminar check out click here. Space is limited.

Stay tuned for more training related articles coming soon this week.

3 Training Mistakes to Avoid for Tennis Players

Posted in Xtreme Tennis Conditioning, Z.S. Tennis with tags , , , , , , , on June 25, 2010 by zenithstrength

There is so much training related information these days that its hard to know if the information you’re reading is credible. My clients all have similar goals regarding performance training. They all want to become better athletes. In the case of the tennis player, the requirements to become better athletically are still the same. You need to get stronger, more explosive, better conditioned and need to improve hip mobility and shoulder mobility. Unfortunately many athletes have been taught by their coaches, usually the sport coach that they need to avoid weight training or need to run miles at the track to become a better athlete.

Here are 3 training mistakes that I see many tennis players make in their quest to improve their on court performance.

1. Spending too much time on the tennis court working on skill development. For some reason in has been ingrained in the head’s of so many junior tennis players that they need to be on the court 7 days a week working on tennis specific drills. While it is imperative that the athlete continues to improve  tennis specific skills, there are limitations as to how much you can improve your athletic ability. There needs to be at least 2-3 days a week dedicated to a specific strength and conditioning program to address weaknesses, mobility issues and improving power output and quickness.

2. Not integrating recovery protocols  into the program. This means taking a least one day off a week to rest and let the body and the nervous system recover. Also, make sure you are doing regular soft tissue work using a foam roller or softball. Specific areas for tennis players include working the hip flexors, quadriceps, hamstrings, and mid-back.

3.Incorrect energy system training. This is an area that has recently gained more popularity, in light of some college tennis coaches who require their student athletes to run a specific mile time in order to earn a spot on the team. I could write a whole article as to why distance running is inappropriate for tennis but I will keep it simple. It comes down to energy system training specificity. The average professional tennis point lasts under 10sec. Most junior players will have rallies that average 30secs. The rest between points is 30seconds. Based on the principle of training specificity you should be doing a lot of sprint work in the 10-30second range with 30second rest intervals. That will benefit you much more than running for 5-6 minutes straight. They should require all coaches to take an exercise physiology class to understand this basic principle.

Take a look at the two pics. One is an endurance athlete and the other is a world class tennis player.,0.jpg Rafa didn’t build that physique without some quality sprint work in his training program

If you are a tennis player looking to play at the D1 level make sure you are training with a qualified strength coac h, integrating recovery into your workout and implementing  conditioning workouts that are no more than 45 seconds long with rest intervals of 30 seconds.

In Strength.


Deepak Sabada Wins Again

Posted in Athlete's Accomplishments, Xtreme Tennis Conditioning, Z.S. conditioning, Z.S. Tennis, Z.S. Training with tags , , , , , on May 2, 2010 by zenithstrength

Congratulations to Deepak Sabada for winning the Diamond Hills 18’s Jr. Championship!

Deepak took out the #12 ranked player in the boys 18’S division in the semi-finals en route to the title. This is his second tournament win this year and he has been on a 15-1 tear his last 16 matches. Keep up the good work!

Random Thoughts from the SAP Open

Posted in Xtreme Tennis Conditioning, Z.S. conditioning, Z.S. Training with tags , , , , , , , , , on February 17, 2010 by zenithstrength

The past week I had an opportunity to check out Pete Sampras and Fernando Verdasco play an exhibition to open up the tournament. I was also fortunate to receive box seats to attend the final with Andy Roddick and Verdasco.

Here’s a few things I noticed during my time there:

Firstly, Pete’s  exhibition against Verdasco confirmed that training the right way and putting the time in can be an equalizer. Pete put up a good fight against Verdasco in the second set. He lost 6-3  7-6 , but can still crack his serve and the base of his game is still there. However, it was clear that the biggest difference between the two players was Verdasco’s superior conditioning.  Pete was slower, his footwork wasn’t sharp and his conditioning was suspect. It would have been interesting to see what could have happened had Pete trained harder. I think the match would have gone 3 sets and he might have pulled it out.

The final with Roddick and Verdasco showed how important fitness and training is in today’s game. Tennis pros are so skilled that the playing field has leveled. However, the difference between most pros and the guy’s in the top 10 is their training regimen. Both Roddick and Verdasco are well-built athletes.  They crush the ball off their ground strokes and their movement is explosive. They both have huge serves, although a lot of their power is generated due to impeccable timing; having strength in the lower body to transfer force through the shoulder is necessary to serve big.

Since Verdasco has started working with Gil Reyes he has climbed into the top ten and is a legitimate threat to win a grand slam. There should be no doubt in anyone’s mind that Verdasco’s talent combined with his training protocols have catapulted him as a contender. What is more interesting is that Gil uses training tools that are considered different and extreme in tennis circles and you can’t argue with the results.

At Zenith Strength we work with many top tennis juniors and use protocols that aren’t new but are on the cutting edge for the sport. Implements such as sled drags, prowler sprints, kettlebells, band work, and traditional lifts such as squatting and dead-lifting to improve speed, explosiveness and strength. Hopefully there will be a new trend in tennis training. One that involves movements that have been neglected and avoided for too long.

It’s a matter of time before Verdasco wins a Grand Slam barring any serious injuries and people will start to take notice and change their training regimens.

You either join the pack or get left behind and dusted by faster, stronger, and mentally tougher athletes.

In Strength,


Band Resisted conditioning

Posted in Z.S. conditioning with tags , , , on January 31, 2010 by zenithstrength

At  Zenith Strength we use many tools to get out athletes quicker and in great condition. Band resisted sprints are a great way to combine both aspects of training. You can use these as a finisher to emphasize improving your conditioning  after a speed training session. Or, you can manipulate the rest intervals and put more emphasis on improving speed.

Here’s an example of  a high school tennis player working on linear quickness and essentially working on his power endurance (ability to maximize power over an extended period).