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PostPosted: 05 Apr 2019, 13:31 
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I go to the gym regularly, mainly to lose weight and improve fitness. I generally workout on a few of the excercise machines, followed by some weights (machines). No doubt the fitness and strength improvements helps my TT, but I've often wondered though if I can't fine-tune the specific routines that I do to offer further benefits to my table tennis form.
Anyone got any tips?

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PostPosted: 09 Apr 2019, 06:27 
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I focus mostly on explosive leg power and core.

You can do most of this without weights and machines, but the average gym still has a few things that are helpful.

Squats are the foundational exercise for leg power. I would do some squats with moderate weight to add some muscle mass, and then add plyometrics with explosive movements. Box jumps are really, really good for explosive leg power. If you have access to a Russian box or lateral plyo box like they use for hockey those are also really good.

When playing table tennis you will mostly move laterally and rotationally. So you can do jumps that incorporate those movements. Instead of doing regular vertical squat jumps, do the jumps with rotation (I.E. 90 degrees, 180 degrees, 360 degrees) or lateral movement. You can jump over something like a barrier or box to facilitate the lateral movement. Frog jumps from one side of the room to the other are a real leg burner, and very common in many programs.

There are all kinds of static core exercises you can do on the floor without any equipment. We ended up buying a roman chair since most of the floor core exercises work the abdominals much more than the back.

Many gyms have some cable machines that can be used for rotational exercises. Weighted duffles or sandbags are also very good for this. Get in a ready position and rotate while swinging the bag side to side.

Some of the plyometrics are pretty high impact, and stressful, so older players need to exercise some caution.


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PostPosted: 09 Apr 2019, 20:02 
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I provide some specific examples of how to optimize your workouts for table tennis in my book (shameless plug), but briefly, the three main pillars you should focus on are strength, power, and endurance. Based on what you said, it sounds like you are focusing on endurance and strength, but you don't have a power component to your training.

As alphapong mentioned, plyometrics are a good option for this as they will help bridge the gap between the fitness you are able to showcase in the gym and your actual quickness and force production on the table tennis court. Here's a few you can start with:

- Rotary medicine ball scoop tosses: https://youtu.be/Bq2IWko31tI
- Medicine ball slams: https://youtu.be/xp2KRZmCvxQ
- Heidens: https://youtu.be/WM4ex0Hm5Yw
- Box Jumps: https://youtu.be/3wt7XFpMnZE

The intention with these types of movements is to maintain perfect form and do them while you're fresh at the beginning of your workout. A few sets of 3-5 reps is a good starting place. This will give you a chance to practice an explosive, powerful movement with poise and restraint. Performing these to exhaustion leads to a breakdown in form, and at some point, is no longer explosive. Think "perfect practice."

Hope that helps!

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PostPosted: 10 Apr 2019, 02:36 
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Totally agree on working core and legs. When I was in military the PTIs made us lay on our backs with legs lifted off ground for 10-15 mins. This can be done at home additional to the gym. You will feel massive burn in the stomach muscles after not too long. At your age I suggest a slow workup to anything like 10 minutes of it,

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PostPosted: 10 Apr 2019, 05:52 
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Quote:
- Rotary medicine ball scoop tosses: https://youtu.be/Bq2IWko31tI

Yes, these are super good. If you don't have a wall that can stand the impact, but you can round up a partner, you can do it that way. I normally start by throwing the ball directly to the "strike zone" on the forehand and back hand side. The player who is waiting in ready position then catches and immediately throws the ball back with explosive core rotation like a TT forehand. I next throw the ball just beyond their reach so they must do one quick side shuffle to reach the ball. I alternate one forehand and one backhand. Lastly, I finish with random placement to the forehand or backhand side, so the player gets to work on quick reaction as well.

For "Heidens" or speed skater, it is really nice to have the angled boxes, as you can push very hard without stressing your ankles. These are a mainstay for hockey players.

Regarding the box jump video, in my opinion a box jump is not complete until the jumper extends and stands up on top of the box. In any case there is another way to do box jumps which I prefer. This is where the pause is at the top of the box instead of the ground. Or if we start from the ground, after jumping up instead of stepping down, get down by landing with a squat jump. Another nice variation if you are starting from the ground and have a padded box, is is to face away and do a 180 jump onto the box.

* Once again some of these plyometrics are pretty advanced, and stressful movements, so proceed with caution, taking in to account your fitness level and any limitations you may have. *

Here are a couple videos from class:






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PostPosted: 21 Apr 2019, 10:41 
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Russian box AKA lateral plyo box.


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