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  1. Wrighty67 is offline
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    #1

    Fitness & conditioning for TT - advice

    Hi all

    I am looking for peoples thoughts on the above pls.

    I am on a journey to improve my game as much as possible before the next season starts in September and want to give myself the best shot by dedicating my exercise/fitness time to some specific work.

    Currently I train with weights 3/week and play 6-7h TT. Weights have been my staple for 10 years and have helped me stay strong as I have got older (54 now) but I have noticed my upper body muscle has not helped my TT and seems to have added tension to my playing. I have also noticed that my lack of mobility and spring has become evident.

    I want to shift towards a more sport specific programme and thought to add;

    1. Skipping / running to add fitness and agility
    2. Some flexibility work

    What are peoples thoughts on things such as;

    1. Mirror play - no ball but repeating the movements I am looking to groove
    2. Footwork exercises ands routines - could these be done in the middle of a run or skip session?
    3. Does higher rep/speed focused weights still have a place once a week?

    I would welcome any input from those who have seen improvement in their game from specific moves or exercises.

    Thx

    Peter

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    #2
    A bit of rope skipping and planking has good results for lower body and core. Rope skipping also has the benefit to improve your timing and balance.
    I never touched weights myself since I don't want to damage my joints or get stiff or too bulky. However I like to use rubber bands to do all kind of strengthening exercises.

    I'm also curious what other exercises others recommend.

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    #3
    Nothing better than rope skipping if your joints can take it. Strength training legs and especially core will help more than upper body. I haven't found mirror practice useful. Establishing muscle memory in the absence of feedback from hitting and tracking the ball seems as likely to result in bad habits as good ones. Just my opinion, though, and I know some good coaches who recommend it.

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  4. Kuba Hajto is offline
    says Equipment matters a lot to scrubs who can't make minor adjustments to their stroke.
     
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    #4
    Apart from 7.5-10h/week of TT I do:
    • Unkown amount of rope skipping
    • 30 minutes of HIT + 10 minutes of stretching at most on non practice days
    • 20 minutes of muscle rolling after practice
    • Samoyed level of walking


    The thing that you didn't mention, but is incredibly important is diet. I am no dietary expert but things that do work for me and has been approved by dietary specialist as non-negatively affecting my organism long term.
    • No chicken/pork/cow meet in the day of training before training (protein subbed by tofu, fish, and other usual suspects). As far as I know, for some reason this is specific to my own body. If I eat cooked meat I usually feel very heavy.
    • Filling breakfast with eggs in the day of training. Usually chinese fried rice OR my version kimchi jeon (with Missisipi Sweet and spicy barbecue sauce)
    • Last meal at most 3hr before training session, preferebly 4-5hr. If I fail this, I usually feel contents of my stomach during practice, so I stick to that as much as possible.
    • Banana 30 minutes before training and in the training break. I am usually out of energy in the break itself (after 1.5h of training). Banana is like natural energy drink for me. One is enough booster to short term energy.
    • After practice balanced but lean meal like Chicken and rice or smoked salmon and cream cheese sandwitch

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  5. Kuba Hajto is offline
    says Equipment matters a lot to scrubs who can't make minor adjustments to their stroke.
     
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    #5
    When it comes to 50+ activities that can help you (based on my first ever coach advice):
    • juggling (improving coordination) (he is pe teacher in our school, and now apparantly every student knows how to juggle, lol)
    • rope skipping, but keeping it really low to avoid joint issue. Especially alternating feet.
    • around the table warmup (run sidestep alongside short side of the table, run sidestep alongside long side of the table, side step around whol table, run 3m back from table to short touch postition and buck)

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  6. UpSideDownCarl is offline
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    #6
    There have been tons of threads with this subject.

    Things like shadow footwork/stroke training, especially in front of a mirror can really help and can be decently intense cardio on the level of running or skipping rope but is definitely TT specific.
    Ladder footwork drills as well:


    I do them without the ladder when I don't have one. It still is pretty useful.

    Also stuff like staying low and moving laterally:
    You can be creative and make up stuff that is TT related workout stuff and get yourself pretty fit while making it so you are also improving your TT skills.

    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
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  7. UpSideDownCarl is offline
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    #7
    In one of the older threads on this subject, Suga_D posted some video of the German National Team doing these cool exercises in a circuit where they would go from one exercise to the next and some of the exercises where in a low stance like how you would be while ready to receive serve, and going up stairs like that, with a resistance band wrapped around the shins so that you had to work to hold the legs apart while working to stay low, while stepping or hopping up stairs.

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  8. OldUser is offline
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    #8
    The HIIT is definitely the right thing to do mixing cardio exercises and dynamic plank exercises.
    I do mostly a (30/15 X 10) X 3 session, means:
    - 30 sec exercise
    - followed by 15 sec rest
    - for 10 different exercise

    Then 3 mn rest after this 1st round of exercise, and I do this 3 times.

    1- jumping jacks
    2- squats at 120 BPM (each beat = 1 semi squat 1st beat down, 2nd beat up, 3rd beat down and so on)
    3- quick feet tapping

    4- wall sit (awesome exercise for thighs and knees reinforcement), thighs in the horizontal position
    5- burpees: 2 moves 1st starting standing straight you go down for a push up 2nd you stand up right after the push up and jump

    6- push ups
    7- mountain climbers: each foot climbs per beat at 120 BPM

    8- dynamic push up plank: not only a plank, each arm has to push up to get in the starting push up position, then you put down each arm to get in the plank position, 1 move per beat at 120 BPM 1st beat/move: push left arm 2nd beat/move: push the right arm 3rd beat/move: left arm down 4th beat/move: right arm down

    9- dynamic jumping jacks plank: as it says, in the plank position you do jumping jacks, 1 move every 2 beats at 120 BPM
    10- jump rope with both feet jumps, as fast as you can for the last 30 seconds of the round.

    Do this with a playlist of funk music like Prince for example, it's mostly ... 120 BPM music (Raspberry Beret, Let's Work, ...), it's very motivating.


    I do only 1 round of those 10 exercise right before the TT training for conditioning at the TT club.

    NEVER EVER do muscle + cardio training the same day, alternating is way better: 1 day HIIT, 2nd day muscles, 3rd day HIIT, 4th muscles, and so on.

    For muscles I do a kind of HIIT session too, but not focused on cardio obviously, it's mainly abs/core muscles, back muscles, legs, biceps, triceps, chest, not more than 1h, 1h30

    And the right diet helps too, go vegan if you can, it's way better at our age (I'm 49): less energy burnt for digesting the meals, more energy for exercising so

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    Last edited by OldUser; 04-27-2022 at 09:10 AM.

  9. Wrighty67 is offline
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    #9
    Quote Originally Posted by UpSideDownCarl
    There have been tons of threads with this subject.

    Things like shadow footwork/stroke training, especially in front of a mirror can really help and can be decently intense cardio on the level of running or skipping rope but is definitely TT specific.
    Ladder footwork drills as well:


    I do them without the ladder when I don't have one. It still is pretty useful.

    Also stuff like staying low and moving laterally:
    You can be creative and make up stuff that is TT related workout stuff and get yourself pretty fit while making it so you are also improving your TT skills.

    Thx - these are really helpful. I have ordered a ladder and also found that when skipping this morning I could move laterally across the studio!


  10. Wrighty67 is offline
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    #10
    Quote Originally Posted by OldUser
    The HIIT is definitely the right thing to do mixing cardio exercises and dynamic plank exercises.
    I do mostly a (30/15 X 10) X 3 session, means:
    - 30 sec exercise
    - followed by 15 sec rest
    - for 10 different exercise

    Then 3 mn rest after this 1st round of exercise, and I do this 3 times.

    1- jumping jacks
    2- squats at 120 BPM (each beat = 1 semi squat 1st beat down, 2nd beat up, 3rd beat down and so on)
    3- quick feet tapping

    4- wall sit (awesome exercise for thighs and knees reinforcement), thighs in the horizontal position
    5- burpees: 2 moves 1st starting standing straight you go down for a push up 2nd you stand up right after the push up and jump

    6- push ups
    7- mountain climbers: each foot climbs per beat at 120 BPM

    8- dynamic push up plank: not only a plank, each arm has to push up to get in the starting push up position, then you put down each arm to get in the plank position, 1 move per beat at 120 BPM 1st beat/move: push left arm 2nd beat/move: push the right arm 3rd beat/move: left arm down 4th beat/move: right arm down

    9- dynamic jumping jacks plank: as it says, in the plank position you do jumping jacks, 1 move every 2 beats at 120 BPM
    10- jump rope with both feet jumps, as fast as you can for the last 30 seconds of the round.

    Do this with a playlist of funk music like Prince for example, it's mostly ... 120 BPM music (Raspberry Beret, Let's Work, ...), it's very motivating.


    I do only 1 round of those 10 exercise right before the TT training for conditioning at the TT club.

    NEVER EVER do muscle + cardio training the same day, alternating is way better: 1 day HIIT, 2nd day muscles, 3rd day HIIT, 4th muscles, and so on.

    For muscles I do a kind of HIIT session too, but not focused on cardio obviously, it's mainly abs/core muscles, back muscles, legs, biceps, triceps, chest, not more than 1h, 1h30

    And the right diet helps too, go vegan if you can, it's way better at our age (I'm 49): less energy burnt for digesting the meals, more energy for exercising so

    Thanks very much - these are great. Not likely to go vegan anytime soon though ;-)

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    #11
    Quote Originally Posted by Wrighty67
    I am on a journey to improve my game as much as possible before the next season starts in September and want to give myself the best shot by dedicating my exercise/fitness time to some specific work.
    I know that following is from a different cup of exercises than expected, but still I have it mind. With your trainer or robot:

    Random balls to 2 or 3 places, left,right, or left,right,middle, ideally with some scatter (not the same place), random, 90+/minute. Couple of 20s/40s play/pause rounds.

    It's possible you already do this, but still I wanted to mention.

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  12. Der_Echte is offline
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    #12
    Hike 10-20 km a day with a 5-15 kg rucksack. After so many months, you will be so much lighter and fit you will not believe it. You will be so tired, you will get your 8+ hrs of sleep a day.

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  13. UpSideDownCarl is offline
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    #13
    Quote Originally Posted by Wrighty67

    Thx - these are really helpful. I have ordered a ladder and also found that when skipping this morning I could move laterally across the studio!

    Oh, also, doing all the stroke and footwork drills lefty, makes it so it can be balanced, but also, interestingly, it helps you improve at doing it right handed.

    I think it is because, when you try to figure it out lefty, you go through a whole process of learning it, and it helps your nervous system and brain figure more about it out on the side you are already used to doing the stroke and footwork exercises.

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    Last edited by UpSideDownCarl; 04-28-2022 at 03:36 AM.
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    #14

    Punching bag will make you Hulk Incredible right at your living room. Don't take it from me, take it from Mima

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    Last edited by igorponger; 04-29-2022 at 01:51 AM.

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    #15

    Pretty good for hand eye coordination and timing, and fun to get the hang of it.

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    #16
    Quote Originally Posted by Der_Echte
    Hike 10-20 km a day with a 5-15 kg rucksack. After so many months, you will be so much lighter and fit you will not believe it. You will be so tired, you will get your 8+ hrs of sleep a day.

    Hope it was a joke, right ? I mean, as I've been in the army, it requires at least 3 to 4 hours of free time EVERY day then ? come on, some of us have a day job, and a family. Walking at fast tempo for 5 to 8 km (kind of parkrun) is sufficient, it requires only 45mn and will do the job for 50+ people. A daily 20 km with 15 kg rucksack is a back killer, it's... stupid.

    By the way I was a paramedic in the army, hiking required that I had to walk as a "trail leader": best place to watch all the guys having injuries, see what I mean ? I had to make more miles than everyone with sometimes switching to faster tempo to get back to the platoon. With a second rucksack of course loaded with all the medical stuff... 5 Kg more at least !


  17. Way Zooted is offline
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    #17
    Stretching and foam rolling is crucial.

    I also have a pretty similar weekly regiment. I am 46 and have been resistance/weight training about 4 times a week since the age of 16. As I'm getting older I spend more of my time stretching and foam rolling both before weight training and table tennis... Usually about 20 minutes before any activity.

    I've had various sports related injuries over the years and this helps a ton.

    Also, concentrating on form/technique in the gym and decreasing the weight you lift will help. So many people have bad form and use too much weight. Isolate muscle groups and aim for 12-15 reps.

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    Last edited by Way Zooted; 05-02-2022 at 02:23 PM.

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    #18
    Quote Originally Posted by Way Zooted
    Stretching and foam rolling is crucial.

    I also have a pretty similar weekly regiment. I am 46 and have been resistance/weight training about 4 times a week since the age of 16. As I'm getting older I spend more of my time stretching and foam rolling both before weight training and table tennis... Usually about 20 minutes before any activity.

    I've had various sports related injuries over the years and this helps a ton.

    Also, concentrating on form/technique in the gym and decreasing the weight you lift will help. So many people have bad form and use too much weight. Isolate muscle groups and aim for 12-15 reps.

    Could not agree more, I forgot to talk about after sessions stretching but it's by far the most important area of TT training: you don't stretch your body the same before and after any kind of training obviously, but at around 50 of age after session's stretching is crucial, or it would be impossible to train again the day after. Then a 15 mn fast walk to go back home and a scottish shower (hot first then cold) and I'm fine again

    I don't use so much regular weights anymore nowadays, only some 2 or 3 kettlebells and that's pretty much all, I'm more into resistance bands, I mean... even Sylvester Stallone use them nowadays

    Last edited by OldUser; 05-03-2022 at 12:44 PM.

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    #19
    And as the shoulders can hurt a lot, this video about shoulders workout with resistance bands helped me prevent injuries A LOT

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    #20
    Yes, you have to run with weights in a backpack and it does the job to feel lighter and faster when you play a match

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