VARIED RESISTANCE TRAINING IS BENEFICIAL FOR WOMEN TENNIS PLAYERS
Kraemer, W. J., Ratamess, N., Fry, A. C., Triplett-McBride, T., Koziris, P., Bauer, J. A., Lynch, J. M., & Fleck, S. J. (2000). Influence of resistance training volume and periodization on physiological performance adaptations in collegiate women tennis players. The American Journal of Sports Medicine, 28, 626-633.
Female tennis players (N = 24) were matched for tennis ability and randomly placed into one of three groups: a no resistance exercise control group, a periodized multiple-set resistance training group, or a single-set circuit resistance training group. Training occurred over 9 months, 2-3 times per week, with all workouts lasting ~90 minutes. The single-set group used 8-10 repetitions for one exercise set in the circuit. The periodized group rotated each workout using either 4 to 6 repetitions (heavy resistance), 8-10 repetitions (moderate resistance), or 12-15 repetitions (light resistance) for 2-4 sets of each exercise. The periodized program was designed to permit variation of intensity and volume.
No changes in body mass were observed in any group. The periodized group significantly improved in fat-free mass and reduced in percent body fat. A significant power increase occurred only in the periodized group. Strength (1 RM) continued to improve over the duration of the study in the periodized group whereas it increased and stabilized at 4 months in the single-set group. Serve velocity improved significantly in the periodized group but not in the others.
Implication. For a sport such as tennis, where the dynamic skills are particularly varied, a resistance training program that exercises all volumes and intensities of exercise appears to be beneficial for women.
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