If you are talking about crosstraining for TT, shadow training and ladder footwork drills are in the right ballpark. Loading the weight for the legs is fine. But heavy weight and lower reps is not what you want for the upper body.
For something inspirational the stuff without the heavy weights from this video would be good for TT crosstraining:
And, yes, I've posted this video many times before.
But the reason you don't want to go heavy with your upper body is: Real training is more specific than most people realize. The strength you get from lifting heavier WILL NOT translate into power into the ball in a TT stroke. At least not heavy lifting with the upper body.
Here is the reason. We have slow twitch muscles and fast twitch muscles. Using weights DOES NOT increase the strength of fast twitch muscles.
The muscles used in the upper body in table tennis ARE FAST TWITCH muscles.
The reason you can load weight with the legs is you need to stay low for long periods of time in table tennis and using a decent amount of weight for the legs will help that. And the footwork in real table tennis match play will not be very compromised by that kind of training.
But, for the upper body, that would compromise your strokes.
Another thing that would be useful for crosstraining for TT would be using boxing training: heavy bag, speed bag, double ended bag and a trainer with the target gloves having you do combinations and footwork. And that stuff can be pretty fun too.
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