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I was surprised my back actually felt pretty good all day (I had a serious back injury in 2018 from falling 17 feet…twice…while climbing up the bouldering section at my gym). It was my legs that were really toast by the end of the day.
But if you were curious of how I did this:
- lots of agility and fitness train up to the tournament, but tapered off a week before (taper = strictly table tennis for the week before)
- the night before I did 40 minutes of serve practice only
-slept 10 hours the night before the tournament and 7 hours the previous day
-I woke up at 6am, and turned on my thermotex heating pad and layed on it and went back to sleep for another hour. This is how I woke up with my back muscles already loose
-breakfast was coffee, 8pm orange juice, 2 fried eggs, toast, avocado and ham steak, 8 oz water
-15 minutes of isomeric core exercises before starting my playing warm up at the tournament
-gentle 30 minute warm up…not very intense at all
-I made sure to move slowly every time I retrieved the ball
- quick break every six points as allowed by tournament
-throughout the day I drank 80oz water
-every 2.5 hours I drank 8oz Of harmless harvest coconut water (I only buy this stuff for tournaments because it’s too expensive)
-I sat or laid down and stretched whenever I wasn’t playing
-After 2 hours I ate half a cup of fresh cut pineapple
-after three hours I had some cheese and crackers
-at 130pm I ate half a lamb euro and half a scoop of pre-workout (has caffeine)
-around 4pm I had my other half cup of pineapple and my other half scoop of pre workout
I think that about sums it up. Today I actually feel pretty good. I could play today if I wanted but I’m going to rest today and tomorrow
I went through yesterday with no warm ups...
I did stretch a bit to cool down.
I had no idea I was going to play so serious yesterday. If I had known, I would warm up
but for high level kids, 6 hours of matches a day is serious strain on the body indeed, so thumbs up to you for making it through!
For them, they do 3 to 5 days on a trot and if they keep winning, it is like 20 to 30 matches over 2 or 3 days. Crazy stuff and we (coaches) all few tournament organizers should do better, since I do feel some part of continuous matches and no time to each, is some what, illegal.