S&S and Tennis

[Jijako]

Hi Strongfirst !

First, I want to apologize for my English which I’m not fluent in.

Male, 23
French
Tennis Monitor


Training History
Occasional barbell lifts during my curse => 1RM Squat = 85kg, DC = 50kg, DL ?
Serious tennis praticioner, I play tennis in competition


Injury history
Osgood-Schlatter disease 14’s
Tendonitis TFL
Hyaluronic Acid in my ankle for crack cartilage


Goals
Increase physical tennis perf
Owning a 24k for both Swing and TGU (Long term goal = Simple)
With this GPP, play all sports/physical activity I want without scare of injury/pain

So, I have started S&S after a KB Strongfirst course. Now, I do 1 or 2 sets with a 12k for TGU, the other sets are partial or naked. For the 2H Swing, with a 16k, I will do 7 sets according to the « sore rule »

To be sure, before play with the 1H Swing, I have to master the 2H swing until 10 sets, and then add some 1H Swing carefully, right ?

Method
S&S 5/6 times a week
The only difficulty is the « conflict » between tennis and S&S. For example, I had tournament on Fri, Sun, Mon and Tue, so I made my last S&S on Thu and I will do my next S&S tomorrow probably because I was very sore...

 

[Anna C]

Welcome, @Jijako !

For the 2H Swing, with a 16k, I will do 7 sets according to the « sore rule »

To be sure, before play with the 1H Swing, I have to master the 2H swing until 10 sets, and then add some 1H Swing carefully, right ?

"Sore rule"... I like that

Yes, the book is not super clear on this, but p. 32 "When you are very competent in the two-arm swing, and not a moment sooner, add the one-arm swing to your practice." Also p. 51 "Then do five sets of ten swings, mostly two-arm swings at this stage, occasionally adding a couple of sets of one-arm or hand-to-hand swings." This is with a 24kg according to the chart on p. 51, so I would say work up to 2H swings with 24kg before spending much time with a 1H swing. No harm in a little practice with 1H swing and hand-to-hand swings with 16kg though, while you are working on 24kg 2H swings. Also don't forget the practice with deadlifts on pg 23-25 using your 24kg.

So, working up to 10 x 10 1H swings is somewhat variable...

• Early on mix the deadlift and swing
• As you get stronger mix the 16kg and 24kg
• As you are able to recover better slowly increase the number of sets from 5 x 10, to 7 x 10, then 10 x 10
• As you get more competent with the swing mix the 2H and 1H.

So you are working towards 10 x 10 1H swings with the 24kg... but your progress doesn't have to be strictly in that order.

 

[Michael Scott]

This advice looks strangely familiar.....

Welcome, @Jijako !
Yes, the book is not super clear on this, but p. 32 "When you are very competent in the two-arm swing, and not a moment sooner, add the one-arm swing to your practice." Also p. 51 "Then do five sets of ten swings, mostly two-arm swings at this stage, occasionally adding a couple of sets of one-arm or hand-to-hand swings." This is with a 24kg according to the chart on p. 51, so I would say work up to 2H swings with 24kg before spending much time with a 1H swing. No harm in a little practice with 1H swing and hand-to-hand swings with 16kg though, while you are working on 24kg 2H swings. Also don't forget the practice with deadlifts on pg 23-25 using your 24kg.

So, working up to 10 x 10 1H swings is somewhat variable...

• Early on mix the deadlift and swing
• As you get stronger mix the 16kg and 24kg
• As you are able to recover better slowly increase the number of sets from 5 x 10, to 7 x 10, then 10 x 10
• As you get more competent with the swing mix the 2H and 1H.

So you are working towards 10 x 10 1H swings with the 24kg... but your progress doesn't have to be strictly in that order.

 

[Michael Scott]

Welcome @Jijako!!!

 

[Jijako]

It wasn't nice not thank you for your advices even if I read your messages Anna & Michael and I apply them.

Only 3 weeks consecutives whereas I started in November, but I feel in the process now.

So thank you for your messages !

 

[jef]

@Jijako
Welcome.
Benoit Foucher is a French SFG and an elite tennis player. Maybe you could contact him, tennis and StrongFirst principles are two fields where he is good at!