Physically Speaking: Train safe, train smart

WHY STRENGTH TRAIN?

There are many benefits to resistance training for the tennis athlete, two of the most important are improved performance and injury prevention.  In a study by Kraemer et al., female collegiate tennis players who underwent a periodized, multiple-set resistance training program saw significant increases in:

• Power
• Strength
• Jump height
• Increased velocities of serve, backhand, and forehand
• Lean body mass

Other researchers have found strength improvements by up to 92% with just 6 weeks of training. In addition to the increase in performance, resistance training can help build the foundation and base needed to reduce the risk of injuries by improving movement patterns, motor control, and overall strength and stability.

 

Despite these benefits, there are still risks involved with resistance training. However, with the proper knowledge and appropriate training and certification of the members of your team, these risks can be minimized, and potential can be maximized. After all, strong is beautiful.

“Talent is never enough. With few exceptions the best players are the hardest workers.” – Magic Johnson (Former NBA Player)

COMMON GYM INJURIES

 

Gym injuries due to resistance training are becoming increasingly more common. In the US alone, there were over 50,000 emergency room visits due to resistance training injuries in those aged 23-30 between the years of 2002-2005. When we include the amount of people who seek care outside of the hospital, it is estimated that 25-30% of those participating in resistance training have sought medical attention for a gym related injury. Researchers have also found that:

• Acute injuries, such as hernias, fractures, dislocations, tendon ruptures, sprain, strains, and acute disc herniations, account for up to 70% of the injuries attributed to resistance training
• 46-60% of these injuries classified as sprains or strains, 90% of which attributed to improper use of free weights
• Chronic injuries account for ~30% of resistance training injuries and include tendinopathies, arthritis, and stress fractures due to repetitive loading and poor lifting mechanics
• Females found to have significantly higher rates of accidental injuries compared to males, linked with poor mechanics and improper training and knowledge
• Many of these injuries are due to an imbalance between the large muscles groups and the smaller stabilizing musculature as well as imbalances between muscle force couples

Table 1 outlines some of the common injuries seen in seven popular resistance training exercises. While these injuries are common to each movement, it is important to stress that with proper mechanics, weight and intensity progression, and coaching, many of these injuries can be avoided.

WHY DO INJURIES OCCUR?

 

Gym injuries can occur acutely due to trauma or secondary to repetitive poor practices.  Below are some of the most common reasons that injuries occur in the gym.

• Improper mechanics and compensations
  • Poor functional movement patterns
    • Poor mobility and lack of stability
    • Muscle imbalances
    • Underlying weakness or hindered activation
    • A lack of general fitness
  • Altered mechanics under load which are not addressed
  • Increased focus on quantity instead of quality
• Poor posture; inability to maintain neutral spine
  • Need proper POSITIONING with correct POSTURE to PEFORM
• Poor work to rest ratios
  • Undertraining and overtraining
• Repetitive loading and overuse
• Loading at extreme ranges or in mechanically disadvantaged positions without proper preparation
  • Loading in extreme flexion or extension
  • Loading in flexion with rotation

“Prevention is better than cure.” - Desiderius Erasmus (Scholar)

INJURY PREVENTION

 

While it may seem like injuries from resistance training are inevitable, it is important to remember that you are in control! Follow the steps below to safely carry out a resistance training program:

• Ensure you are performing each repetition with correct mechanics – a certified strength coach can guide your technique
• Begin each session with a dynamic warm up and mobility work to prepare the body to carry out each exercise properly
• Ensure that you are training not only your large, power muscles, but your stabilizers as well. Keep in mind the phrase: “Mobility before stability, stability before strength”
• A qualified professional should monitor each session and modify your program as needed. Don’t have a fitness trainer?
• Programs should be designed with periodization principles applied to minimize injury risk. This means your program should be created with your tournament schedule in mind and allow for periods of high intensity, but also rest and recovery
• Ensure you are taking care of YOU! Proper nutrition, hydration, sleep, and mental fitness will all help to maximize training gains and minimize training risks.

Additionally, it is imperative to ensure that you are training correctly for tennis. That means that the principles of adaptation, loading, specificity, intensity, volume, frequency, and recovery must all adjusted and individualized to the tennis athlete. Without proper prescription and progression of training, injuries can result from over-training, under-training or improper training in the gym.

WHAT TO LOOK FOR IN A STRENGTH AND CONDITIONING COACH

 

Proper education and certification is essential in maintaining the quality of the profession. Certified practitioners are educated on proper technique, progressions, modifications, and safety and are required to continuously participate in continuing education courses to maintain their certification. When looking for a fitness trainer, look for someone with one or more of these certifications:

• National Strength and Conditioning Association Certified Strength and Conditioning Specialist (NSCA CSCS)
• UK Strength and Conditioning Association Strength and Conditioning Coach
• Australian Strength and Conditioning Association Professional Coach Accreditation Scheme (ASCA PCAS)