OOAK Table Tennis Forum


A truly International Table Tennis Community for both Defensive and Offensive styles!
OOAK Forum Links About OOAK Table Tennis Forum OOAK Forum Memory
It is currently 28 Mar 2024, 18:42


Don't want to see any advertising? Become a member and login, and you'll never see an ad again!



All times are UTC + 9:30 hours




Post new topic Reply to topic  [ 20 posts ]  Go to page 1, 2  Next
Author Message
PostPosted: 05 May 2015, 02:31 
Offline
New Member

Joined: 01 May 2015, 23:31
Posts: 8
Has thanked: 0 time
Been thanked: 2 times
I was trying to play table tennis to become fit, but that doesnt work. That only gives injuries. :)

I need to become fit to play table tennis. Any main excercises that are useful to prevent injuries are welcome.


Top
 Profile  
 


Don't want to see this advertisement? Become a member and login, and you'll never see an ad again!

PostPosted: 05 May 2015, 06:29 
Offline
New Member

Joined: 08 Feb 2014, 18:26
Posts: 14
Has thanked: 1 time
Been thanked: 3 times
I only play 2-3 times per week, so this is not the regime of a pro! ;)

I use a theraband. (Long stretchy bit of thin rubber). I find the std excercises work very well for shoulders and upper arms. I also jog (not as much as I maybe could) and do varied abdominal training. Since doing all this regularly I haven't injured myself at all. I used to have shoulder and ankle problems regularly.

I've read many times that you should be as relaxed as possible when playing. Although I don't manage that all the time, it helps too.

Always, always take 5 mins or more to warm up before playing. A bit of light jogging around the playing area and some theraband work is simple and quick to do. Don't forget to stretch afterwards. Particularly lower back, hamstrings and shoulders.

Good luck. :)


Top
 Profile  
 
PostPosted: 05 May 2015, 14:14 
Offline
Goes to 11
Goes to 11
User avatar

Joined: 13 Jan 2014, 20:27
Posts: 10671
Has thanked: 3 times
Been thanked: 1384 times
They kept mentioning "frog leaps" during the recent WC games on TV... :lol:

Iskandar


Top
 Profile  
 
PostPosted: 16 Aug 2016, 00:49 
Offline
Super User
User avatar

Joined: 31 Jul 2016, 00:16
Posts: 677
Location: Cyberjaya, Malaysia
Has thanked: 28 times
Been thanked: 75 times
Blade: Timo Boll Spirit
FH: H3 neo 40 Degrees
BH: Tenergy 05
iskandar taib wrote:
They kept mentioning "frog leaps" during the recent WC games on TV... :lol:

Iskandar



haha i mean look at zjk and ma long's quads mayn! them legs are killer!


Top
 Profile  
 
PostPosted: 16 Aug 2016, 11:45 
Offline
Ping Pong Diplomat
Ping Pong Diplomat
User avatar

Joined: 18 Feb 2010, 21:44
Posts: 1105
Location: Canada
Has thanked: 228 times
Been thanked: 279 times
Blade: Victas KMO
FH: Yasaka Rising Dragon
BH: Cloud and Fog III
You need to strengthen the muscles used in TT to support the motions you use. squats, leg press, and lunges for the legs light weight dead lifts to strengthen the back. Forearm excersises to prevent tennis elbow.

Sent from my HTC One M9 using Tapatalk


Top
 Profile  
 
PostPosted: 19 Aug 2016, 07:34 
Offline
Blockhead
Blockhead
User avatar

Joined: 07 Jan 2009, 19:20
Posts: 2163
Location: UK
Has thanked: 82 times
Been thanked: 162 times
Blade: Timo Boll ALC ST
FH: Tibhar MXP max
BH: Tibhar FXS 1.8
I'd agree with leatherback, but add cycling (low impact but good for leg strength) and skipping. Anaerobic stuff such as short sprints if you're up to it, circuits and any core strength stuff like sit ups, crunches.

Sent from my LG-D855 using Tapatalk

_________________
Timo Boll ALC ST
FH Tibhar Evolution MX-P Max
BH Tibhar Evolution FX-S 1.8
185g


Top
 Profile  
 
PostPosted: 19 Aug 2016, 09:41 
Offline
Full member

Joined: 15 Aug 2016, 06:47
Posts: 56
Has thanked: 3 times
Been thanked: 5 times
Blade: Darker Speed90 CP
FH: Prov H3
BH: Andro Beat
https://m.youtube.com/watch?v=arud6iG9nX8

Sent from my ONE E1003 using Tapatalk


Top
 Profile  
 
PostPosted: 19 Aug 2016, 23:21 
Offline
Super User
User avatar

Joined: 31 Jul 2016, 00:16
Posts: 677
Location: Cyberjaya, Malaysia
Has thanked: 28 times
Been thanked: 75 times
Blade: Timo Boll Spirit
FH: H3 neo 40 Degrees
BH: Tenergy 05
Aside from legs exercises like squats and lunges. I would suggest some lightweight shoulder and wrist mobility exercise using resistance band, just to improve ur flexibility and prevent from future injuries


Top
 Profile  
 
PostPosted: 06 Oct 2016, 23:47 
Offline
Full member
User avatar

Joined: 15 Sep 2016, 15:50
Posts: 54
Location: Japan
Has thanked: 33 times
Been thanked: 15 times
Blade: BTY Hadraw VK
FH: BTY Sriver
BH: BTY Sriver EL
Good topic.

I've been following a program called Wendler 5/3/1.
Prior to that, a couple of years ago a began with a program called "Starting Strength".

Both of these programs are based on Squats, Deadlift, overhead press, and bench press. They add some supplementary exercises, but the main lifts are the core.

I certainly got stronger following these programs, and love the deadlift and squat emphasis.
But to gain strength and follow these types of programs, you have to eat.......a lot.
At least if you want to keep up with the programming.

I dive, and didn't want to necessarily want to get bigger. Out growing a drysuit is an expensive thing to do.
Shoulder flexibility is something I need to maintain, and I was losing a bit of that flexibility.

During the past year, I've lost 33-to-34 lbs. I've lost strength gains as well. :headbang: but at 47 years of age, I didn't want to focus on getting bigger. So some adjustments were necessary for me.

I emphasized more cardiovascular work, along with yoga, while adjusting my eating plan to accommodate a lower work load than what I was doing during heavy squat and deadlift workouts.

I'm considering adjusting a workout program that still incorporates deadlift, squat, bench, and overhead press (at lower percentages of max.) With the emphasis on a table tennis oriented program.

I am looking for more footwork drill ideas. The video linked above led to more YouTube videos.
I definitely need to improve my footwork.

_________________
(OFF) Butterfly Korbel- FH Yasaka Rakza 7 (2.0)- BH Yasaka Rakza 7 Soft (2.0).
(OFF) Mizuno Fortius FT- FH 729/Friendship Geospin Tacky (2.15)-BH Yasaka Mark V (1.8 ).
(OFF-) Butterfly Hadraw VK-FH Butterfly Sriver (2.1)- BH Butterfly Sriver EL (1.9).
(ALL+) Stiga Allround Evolution- FH Yasaka Mark V (2.0)- BH Butterfly Tackifire Drive (1.9).

"You have to DO something to the ball." -Leatherback


Top
 Profile  
 
PostPosted: 07 Oct 2016, 00:38 
Offline
Super User
User avatar

Joined: 31 Jul 2016, 00:16
Posts: 677
Location: Cyberjaya, Malaysia
Has thanked: 28 times
Been thanked: 75 times
Blade: Timo Boll Spirit
FH: H3 neo 40 Degrees
BH: Tenergy 05
MitchellS wrote:
Good topic.

I've been following a program called Wendler 5/3/1.
Prior to that, a couple of years ago a began with a program called "Starting Strength".

Both of these programs are based on Squats, Deadlift, overhead press, and bench press. They add some supplementary exercises, but the main lifts are the core.

I certainly got stronger following these programs, and love the deadlift and squat emphasis.
But to gain strength and follow these types of programs, you have to eat.......a lot.
At least if you want to keep up with the programming.

I dive, and didn't want to necessarily want to get bigger. Out growing a drysuit is an expensive thing to do.
Shoulder flexibility is something I need to maintain, and I was losing a bit of that flexibility.

During the past year, I've lost 33-to-34 lbs. I've lost strength gains as well. :headbang: but at 47 years of age, I didn't want to focus on getting bigger. So some adjustments were necessary for me.

I emphasized more cardiovascular work, along with yoga, while adjusting my eating plan to accommodate a lower work load than what I was doing during heavy squat and deadlift workouts.

I'm considering adjusting a workout program that still incorporates deadlift, squat, bench, and overhead press (at lower percentages of max.) With the emphasis on a table tennis oriented program.

I am looking for more footwork drill ideas. The video linked above led to more YouTube videos.
I definitely need to improve my footwork.


5-3-1 is killer! How many years did you follow through that strength program?
ladder exercise, hopping side lunges, jump squats I think dynamic bodyweights leg training work best for sports (for explosiveness)
and even longevity of perfomance.

I've read a lot about fast twitch and slow twitch muscles last time, and I think its worth while reading bout it, if you're into proper training.

though there's always a place for strength training for extra power.


Top
 Profile  
 
PostPosted: 07 Oct 2016, 03:14 
Offline
OOAK Super User
OOAK Super User
User avatar

Joined: 06 Jun 2015, 13:09
Posts: 1224
Location: Las Vegas
Has thanked: 82 times
Been thanked: 91 times
MitchellS wrote:

Both of these programs are based on Squats, Deadlift, overhead press, and bench press. They add some supplementary exercises, but the main lifts are the core.


Add in some good cardio and more core exercises and I think you are set for the fitness basics. Also try to keep low during practice/games - good for the legs.

In truth a couple of dumbbells, pull up bar, situps, pushups and some jogging or elliptical machine can go a long way for us non pros.

Losing weight is mostly about eating better (think less carbs and more meat/nuts) and not having the self sabotage meals as eating out can be 3000+ calories without you even knowing.


Top
 Profile  
 
PostPosted: 07 Oct 2016, 07:56 
Offline
Full member
User avatar

Joined: 15 Sep 2016, 15:50
Posts: 54
Location: Japan
Has thanked: 33 times
Been thanked: 15 times
Blade: BTY Hadraw VK
FH: BTY Sriver
BH: BTY Sriver EL
I worked on the starting strength program, following the Mark Rippetoe book. I did this for about 2 years. The next step was the "practical programming" book.
This led me to Wendler 5/3/1. Which I followed for 9 months.

I loved these programs. The progression you can make is steady, and measured. It's all based on percentages of your max. In each lift.
As long as you eat.....you can keep up with the programming.
The smart approach to weekly weight lifting increases also helped me to stay injury free.

I made great strength increases.....but my body weight went as high as 234lbs. (106 KG).
That was a year ago. I didn't want to keep gaining body weight in order to make strength gains.
**you have to EAT in order to get stronger.

A year ago, I adjusted my workout and eating plan.
My weight is now at 199lbs. (90.4KG).

My eating plan shifted towards more vegetables, small portions of rice, and smaller portions of meat; mostly fish.
My workout is more cardiovascular, along with medicine ball and kettle bell workouts. Yoga classes each week have been very helpful. There's a lot to be said for improving balance a flexibility. I'm feeling a lot of improvement in this area. To be honest, I mostly ignored balance a flexibility as part of any fitness routine. These days, yoga has been very beneficial to me.

On Wendler5/3/1......I was eating a much higher volume of beef and chicken.
It's a BEAST strength gaining plan for sure. But at 47 years old, I felt it was important to scale back, and transition into something that wasn't purely strength focused.

For TT, I'm thinking of adjusting Wendler5/3/1 and sticking with lower weight percentages and higher reps.
I'm a believer in doing squats and dead lifts. I enjoy doing barbell work.
I just need to adjust it with TT, endurance and agility in mind......I need foot work drills. :oops:

Finding a ratio of 1/3 strength based training, at much lower weights than before, with the remainder being cardiovascular, or higher volume work (I like kettle bells and medicine ball work), followed by footwork and agility.

[/quote]

5-3-1 is killer! How many years did you follow through that strength program?
ladder exercise, hopping side lunges, jump squats I think dynamic bodyweights leg training work best for sports (for explosiveness)
and even longevity of perfomance.

I've read a lot about fast twitch and slow twitch muscles last time, and I think its worth while reading bout it, if you're into proper training.

though there's always a place for strength training for extra power.[/quote]

_________________
(OFF) Butterfly Korbel- FH Yasaka Rakza 7 (2.0)- BH Yasaka Rakza 7 Soft (2.0).
(OFF) Mizuno Fortius FT- FH 729/Friendship Geospin Tacky (2.15)-BH Yasaka Mark V (1.8 ).
(OFF-) Butterfly Hadraw VK-FH Butterfly Sriver (2.1)- BH Butterfly Sriver EL (1.9).
(ALL+) Stiga Allround Evolution- FH Yasaka Mark V (2.0)- BH Butterfly Tackifire Drive (1.9).

"You have to DO something to the ball." -Leatherback


Top
 Profile  
 
PostPosted: 07 Oct 2016, 08:10 
Offline
Full member
User avatar

Joined: 15 Sep 2016, 15:50
Posts: 54
Location: Japan
Has thanked: 33 times
Been thanked: 15 times
Blade: BTY Hadraw VK
FH: BTY Sriver
BH: BTY Sriver EL
I agree on losing weight.
It's critical to adjust the content and quantity and keep your eating plan aligned with whatever your workout plan might be.

People don't realize that fitness/strength gains are incremental.

It's important to adjust your expectations and dig in for the long approach.
That's equally true for body weight loss, as well as making strength gains.

Improvements in Squats come slowly.......if you want to stay injury free while following a program.

These days I want to improve agility......so I don't move like an old white guy. :D

wilkinru wrote:
MitchellS wrote:

Both of these programs are based on Squats, Deadlift, overhead press, and bench press. They add some supplementary exercises, but the main lifts are the core.


Add in some good cardio and more core exercises and I think you are set for the fitness basics. Also try to keep low during practice/games - good for the legs.

In truth a couple of dumbbells, pull up bar, situps, pushups and some jogging or elliptical machine can go a long way for us non pros.

Losing weight is mostly about eating better (think less carbs and more meat/nuts) and not having the self sabotage meals as eating out can be 3000+ calories without you even knowing.

_________________
(OFF) Butterfly Korbel- FH Yasaka Rakza 7 (2.0)- BH Yasaka Rakza 7 Soft (2.0).
(OFF) Mizuno Fortius FT- FH 729/Friendship Geospin Tacky (2.15)-BH Yasaka Mark V (1.8 ).
(OFF-) Butterfly Hadraw VK-FH Butterfly Sriver (2.1)- BH Butterfly Sriver EL (1.9).
(ALL+) Stiga Allround Evolution- FH Yasaka Mark V (2.0)- BH Butterfly Tackifire Drive (1.9).

"You have to DO something to the ball." -Leatherback


Top
 Profile  
 
PostPosted: 07 Oct 2016, 14:50 
Offline
LP Collector
LP Collector
User avatar

Joined: 01 Aug 2012, 06:57
Posts: 2289
Location: Hampshire, UK
Has thanked: 303 times
Been thanked: 333 times
Blade: Yaska Sweden Classic
FH: 802 OX
BH: DHS C8 OX
I looked up the 5/3/1 program. It looks pretty intense, and certainly looks as if it would build strength quickly. However my concern with these kinds of programmes is that while it builds strength it might reduce speed, especially if you're in the gym 4 times a week.

When I used to train in the gym four days a week, I was in a perpetual state of stiffness based on whatever muscle groups I had worked a day or two previously.

I also think I'd struggle to find 6-8 hrs a week for weight training (including travel to the gym, getting changed, etc) in addition to the time i already spend in the hall.

That said I do feel as if I'd benefit from some strength work, mainly around injury prevention, but I'm inclined for that to be based around Pilates and use of own body weight.


Sent from my iPhone using Tapatalk

_________________
Yasaka Sweden Classic | 802 OX | C8 OX
Check out my blog - LordCope's Latest Learning Log - 10+ years of accumulate mistakes!


Top
 Profile  
 
PostPosted: 08 Mar 2017, 02:04 
Offline
New Member

Joined: 08 Mar 2017, 01:28
Posts: 5
Has thanked: 8 times
Been thanked: 0 time
striker_ wrote:
I was trying to play table tennis to become fit, but that doesnt work. That only gives injuries. :)

I need to become fit to play table tennis. Any main excercises that are useful to prevent injuries are welcome.

I have found some tips and tricks at here. I think that it is basically but I do think that it work :)) maybe it can help you :))

http://www.pingpoolshark.com/ping-pong- ... ster-game/


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 20 posts ]  Go to page 1, 2  Next



All times are UTC + 9:30 hours


Who is online

Users browsing this forum: No registered users and 14 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  
Copyright 2018 OOAK Table Tennis Forum. The information on this site cannot be reused without written permission.

Powered by phpBB® Forum Software © phpBB Group