Hi everyone, this is my first post and you are probably wondering about the title, and how seemingly out of place it is. You read correctly, I am a tennis player competing in the USTA 4.0 leagues and tournaments (for those who plays tennis too, you'll know what the numbers mean). I am hoping I can compete in the next level by year's end.
A bit of background about me to help you, help me:
Benches: 12x195lbs, 10x215lbs, 8x235lbs
Squats: 20x175lbs, 18x195lbs, 16x215lbs
(I prefer higher reps, it's more appropriate for tennis. I do other stuff too, but I won't bore you with my entire workout routine)
Barefoot running on the beach: Averages 9mins/mile x 5miles, maybe 2 or 3x a week. (I run on the beach to minimize impact on my knees and other joints, while training muscles that I can't with normal shoes)
I have stamina to last up to 5 hours on a tennis court, and I play singles.
Flexibility: I can palm the floor when I bend over with my legs straight.
I compete in USTA 4.0 leagues and tournaments. In tournaments, the early round matches are played back-to-back on the same day. That'll give you an idea of my fitness. Here are some videos:
Match play practice 1 (note the vest as a precaution to keep myself warm in the beginning):
Match play practice 2:
Match play practice 3:
History of my lower back:
6-7 years ago: When I was in college, my back locked up for the first time. I had sciatic pain running down my left hamstrings (my landing leg for my serves). Knocked me out for 2months
2-3 years ago: My second episode of back spasms and this one was bad enough to send me to the PT. I couldn't get up from bed, sit down or sit up from a chair without agony. That's when I found out I have naturally short/tight hamstrings and calves. I needed to strengthen my core, and stretch out my hamstrings and calves. I've been doing the core exercises PT prescribed me to ever since.
1 week ago: Two minor episodes, my lower back seized up but I was able to recovery quickly. And my back was fine the next day. Those core exercises from my PT definitely helped. But I need more because it's still locking up on me randomly!
Now, the reason for why I'm here seeking advise from you skiers. I snowboard myself, so I think I have a slight idea of what gets one moving on the snow, the core! With the recent Sochi Winter Olympic, I'm amazed by the core strength and stamina needed to separate lower body rotation, and upper body stillness. That's why I'm seeking the help of you skiers. When my lower back locks up, it's absolutely debilitating on the tennis court because my lateral movements go out the window.
Enough rambling, I love tennis, and I don't want back to tighten me up randomly (on big matches!).
If you can advise me a core program, I'm all ears. If any of you live in San Francisco, California, and are seeking a workout buddy, PLEASE hit me up. You'll be surprised, but the tennis community do not emphasize a whole lot on core strength (yet a lot of people complain about it). I'm all about putting in the hard work, I've had 2 rotator cuff surgeries and have made successful recoveries. I won't let this lower back thing slow me down any further.
Thanks for reading such a long post, I appreciate your help!
Edited by Say Chi Sin Lo - 2/23/14 at 1:56am