OOAK Table Tennis Forum

I am working on trying to improve power and stamina.

I want to know what are the different exercises that people do to strengthen the following

Shoulders
Legs
Core/Abdomen

Are there any specific things you do to ensure good rest? How often should one train these for a playing routine of 2 days a week (sunday and tuesdays)?
I am good at stretching/warmups/cooldowns but am particularly looking at strength training and stamina buildup.

Also, does anybody train rotary muscles in the shoulders?

Anybody who has reaped the benefits of a good gym routine in our sport?

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I used to do alot of leg work like rope jumping and bike riding, and also do side to side push-offs to improve my ankles and
lower legs. I also did tons of push-ups and would also use weights on my wrist while looping. weight training with 15lbs bar bells
and shoulder shrugs and rolls. High repeatition with lighter weights. Stay below 15lbs and let it burn. I ran track in high school
and played softball 3 night a week so running was not an isssue. Also try at least 1hr -1.5 hr of cardio 3 times a week helps.
I can say at 62 I can play 3-4 hours with little rest. This was after doing a 3-4 month cardio work out 3-4 days a week.

Peace GIG

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you wouldnt want to build muscle too much as such. mainly core work and stamina/cardio

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Three particularly good TT-related exercises given to me by my first TT coach:

1 - Squats. Hold 5 or 10 lb hand weights in each hand against your side at the waist. Then with feet about shoulder width apart just squat down into a good and low TT position and up again in sets of 25. Get to where you can do 50-100 of these per day (or as many as you can find time to do--the more the better). I used to do these at work during breaks without weights too.

2 - Using a 3-5 lb weight in each hand practice "shadow" looping making sure you are in correct position and using good form and technique. Only difference is that you basically practice your loop in slow motion. You could probably use wrist weights and hold a racket, but the purpose here is weight training so just a close approximation to the looping motion is what you need to build the right muscles.

3 - Hold as much weight as you can with arms outstretched straight out in front of you, palms down. Then pull the weights in to your chest and back out again. With 10 lb weights I could do about 10 per set. This is harder than it sounds until you build up the muscles.

He also gave me a bunch of other exercises, but these were the ones I did most. Use your imagination and you can think up your own variations as much as you have the will to do them.

(Geez, I guess I need to start back doing them again. I stopped doing the squats when I hurt my knee and I've been lazy ever since.)

 

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Unless you are fat or especially slow it's a waste of time, put the hours you were going to lift weights into table tennis practice or fitness (cylcing or running) Cycling is better. I've done specific table tennis gym workouts before but none of that will will help you anywhere near as much as being crazy fit or actual practice

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I think it depends on what standard you are and how much time you have. If your time is limited and you are still developing your game then get as much table time as you can. If your standard is already kicking on and you are practicing a lot as it is then gym definitely helps. In particular, squats are fantastic for building leg strength for footwork and looping.