Training Mode

The Wind Up

The Wind Up

August 16, 2010

Seattle, WA

I’m back in Seattle after a week at my one of my favorite personal escapes, my friend’s cabin just outside of Copalis Beach, a very small town of just under 500 people on the western coast of Washington. The cabin is tucked away about 200 yards from the beach, surrounded by towering spruce trees and lush vegetation, making you feel like you are in a lookout bunker in a forest peering out over the crashing waves and open ocean. I’ve been there a few times, and it is simply one of my favorite places in the world to go to relax, recharge the batteries, and have some personal time getting lost in the vast wilderness around you. Over the course of the week, we went hiking through the Olympic National Forest, road biking, and running on the beach, along with just sitting back and enjoying the incredible scenery and serenity around you.

Now that the batteries are recharged, I’m ready to get back to the grind of training for the next couple weeks, until I travel back down south for the Comcast Santa Maria Open during Labor Day weekend. I will be spending 2-4 hours on court each day, getting a balanced mix of drills and match play, along with quickness, agility work, interval training, and long distance cardio. I’ve found it’s very helpful to schedule out your practices, and I do so by keeping a training log in my bag at all times. It’s just a small pocket calendar, but I write in it everything that I want to accomplish each day in practice for the week, and check them off as I do them. For example, my schedule for this week includes…

Monday:
-dynamic warmup
-quickness drills/plyometrics
-one set of stadiums in Husky Stadium
-post-workout stretch

Tuesday:
-dynamic warmup
-basket of serves
-lift
-match play
-post-workout stretch

Wednesday:
-dynamic warmup
-moderate bike ride (approx. 20 miles)
-post-workout stretch

Thursday:
-dynamic warmup
-basket of serves
-quickness/ladder drills
-lift
-post-workout stretch

Friday:
-dynamic warmup
-match play (3 sets)
-interval workout (ex. court sprints)
-post-workout stretch

Saturday:
-long bike ride (30+ miles)
-stretch

As you can see, it does not include everything that I will be doing on these days, but it highlights the things that are a priority to me that I want to be sure to get done on those days. When I do them, I check them off. It keeps me organized, on-track with what I want to be doing, and keeps me motivated when I keep putting check marks in the calendar.

Training has to be mind-set and a way of life. It dictates every decision that you make on a daily basis. The hard work and focus drives you, and consumes you. For a professional tennis player, it’s a full-time job, 6-8 hours a day, 6-7 days a week. And it’s not just about the time spent on the court or in the gym, but it’s about everything that you do. Every decision that you make either gets you closer to achieving your goals, or takes you further away of them. Every action that you do is going to have consequences on your body, and when you are in training you want to be pushing yourself as hard as you possibly can, while being smart and managing your body in order to stay injury-free. Your life revolves around your training. What you eat, when you eat, and how much you eat is very important. Your sleep habits are extremely important, as you want to be sure to get your optimal amount for your body to be functioning at the highest level. Your body and your mind must be performing at its finest, and learning what you need to do individually to make that happen is very important.

So that’s the plan for the next couple weeks…back in training mode. In two weeks, I’ll be taking the drive back down south, and will be training the week prior to the tournament in San Luis Obispo. Stay tuned for training updates from the Northwest!

-AG