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  1. alejgonzalez is offline
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    #1

    Recommended Gym Workouts for Table Tennis

    Hi guys, what's up?

    Can you tell me please which workouts or exercises in the gym should I focus on that help me improve my table tennis? I'm asking this because my GF just asked me to go with her to the gym (I'm not a gym guy), but I don't want to do some random stuff. I prefer feeling that the time im spending on the gym will help me to improve TT.

    Thanks for your answers, GL and HF.

  2. perham is offline
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    #2
    I was wondering the same actually. Is there a well balanced gym program geared towards table tennis players?


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  3. Garrison is offline
    says Master yourself, master the strawberry
     
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    Garrison is offline
    says Master yourself, master the strawberry
     
    Elite TTD Member 1,035 1,169
    #3
    IMO most important are the core muscles and legs.

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  4. rainneverever is offline
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    #4
    Once ML demoed some workouts for Li-Ning Sports, including dumbbells, cable station, rowing machine, battle rope, etc. Not sure if this is his routine, though.


    concentration curl



    seated overhead press



    one arm bent-over row



    cable station


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    Last edited by rainneverever; 03-03-2018 at 04:53 PM.

  5. Fabian7796 is offline
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    #5
    Good evening gentlemen

    At first you have to know, what muscles are used when playing table tennis, which includes: legs, core, back, biceps and triceps and the chest.

    Your first step should be hypertrophy training. After all you first need muscles to specialise those muscles
    Generally your muscles can further be trained in the following areas: maximum power, fast power, reactive power and power endurance.
    You need maximum power to hit the ball fast and hard (sounds logical, right?). Fast power, as the name suggests, enables you to move your arm forward fast. which also helps increasing your speed. the reactive power is important for your legs. you have to be able to react fast, but of course your legs need to do the work. And well, you need endurance so that your muscles don't fatigue too fast

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  6. SFF_lib is offline
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    #6
    Quote Originally Posted by alejgonzalez
    Hi guys, what's up?

    Can you tell me please which workouts or exercises in the gym should I focus on that help me improve my table tennis? I'm asking this because my GF just asked me to go with her to the gym (I'm not a gym guy), but I don't want to do some random stuff. I prefer feeling that the time im spending on the gym will help me to improve TT.

    Thanks for your answers, GL and HF.
    I have been doing TT-specific gym exercise for about a year. The best exercises are:

    1- resistant band. Practice FH and BH strokes with resistant band. It helps recovery time. 15 strokes x 3 for FH. Repeat for BH.

    2- leg push. It helps footwork. It also helps power loop as it strengthens your thighs. 20 pushes x 3.

    3- cross-leg jump. Carry a weight with each hand while jumping. With each jump cross your leg (i.e. cross right leg to the left, and left leg to the right), then jump and cross again. This exercise helps lateral movements tremendously. 30 jumps x 3.

    4- core strength. The core is extremely important in supporting stroke. General exercises for the core such as plank, side plank and sit-ups are all important. Aim for 2min plank, 1min side plank per side and 25 sit-ups x3.

    Hope these help



    Passionate about TT

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  7. UpSideDownCarl is offline
    says I like to hit Heavy Topspin
     
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    says I like to hit Heavy Topspin
     
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    #7
    This subject has come up many many many many times. I would say it comes up once every three months. Here is a thread that went more than a few pages with some decent content:

    https://www.tabletennisdaily.com/for...e+table+tennis

    The Following 2 Users Like UpSideDownCarl's Post:

    alejgonzalez and thomas.pong

    Setup 1: Blade by Nate: Vortex Spin Machine, FH Evolution MX-K, BH Evolution FX-P
    Setup 2: OSP Virtuoso Plus, FH Rasanter R 48, BH Rasanter R 48
    Spin is Everything

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