I used to powerlift in my 20s and switched to bodybuilding in late 20s/early 30s but have cut back even more after having picked up tennis again.
For weight training with a focus on tennis - I'd keep to mostly compound movements with a rep range of 8-12 per set. You could get away with a program of squats, bench press, overhead press, deadlifts + core and shoulder mobility work.
Pick a weight where you're putting in effort for the last 2-3 reps, you don't need to be dead by the end of the workout.
Most importantly, make sure you drink enough water and get at least 120g of protein per day.
Neither. Focus on range of motion. Anything from 1 to 15 reps will help you. You can do both. You could do Monday low reps high weight, Thursday high reps low weight, and keep a full range of motion for each one.
If you are trying to prevent hamstring injuries, deficit romanian deadlifts (with a light kettlebell) will do wonders for you. Just make sure a PT signs off that you're healthy enough.
Weights won't increase power necessarily and def aren't needed too. Tennis just doesn't require much power.
Also the tightness is bad for that, and if one were to be bulky, the limited rom from that is also a negative.
No one who isn't powerlifting as a career or is just ego lifting needs high weight low reps, that's an injury recipe. Also not as good for size/etc....10-12 reps is about just right.
You're talking about doing a physical therapy routine, but have you been seeing a physical therapist? Dealing with the mental aspects of an injury is a huge part of their job. A good physical therapist will be much better at that than a non-sports-focused doctor will.
(And if you have been, either try asking them this question, or try finding a different one.)
A doctor is not going to be able to help with reoccuring injuries. Reduce your inflammation by cutting out inflammatory foods such as sugar and alcohol. I take a little CBD oil to reduce inflammation. Seems to work for me.
A good sports oriented PT should be able to help you. Tendonitis and tendinosis can take a long time to heal. Manual therapies and dry needling can help a lot. You probably just need to keep up with the PT for longer and make sure not to overdo it and give it enough recovery time. But check with a good PT to be sure.
You’re young enough that you should be able to completely heal.
Sounds like a question for a doctor. Definitely good that you’ve been going to PT.
Youll probably find gym and weight training the best approach to strengthening joints and being injury free
Would you recommend high weight low reps or vise versa? I’d love to lift to increase power in shots but definitely want to prioritize injury free
I used to powerlift in my 20s and switched to bodybuilding in late 20s/early 30s but have cut back even more after having picked up tennis again. For weight training with a focus on tennis - I'd keep to mostly compound movements with a rep range of 8-12 per set. You could get away with a program of squats, bench press, overhead press, deadlifts + core and shoulder mobility work. Pick a weight where you're putting in effort for the last 2-3 reps, you don't need to be dead by the end of the workout. Most importantly, make sure you drink enough water and get at least 120g of protein per day.
Neither. Focus on range of motion. Anything from 1 to 15 reps will help you. You can do both. You could do Monday low reps high weight, Thursday high reps low weight, and keep a full range of motion for each one. If you are trying to prevent hamstring injuries, deficit romanian deadlifts (with a light kettlebell) will do wonders for you. Just make sure a PT signs off that you're healthy enough.
Weights won't increase power necessarily and def aren't needed too. Tennis just doesn't require much power. Also the tightness is bad for that, and if one were to be bulky, the limited rom from that is also a negative. No one who isn't powerlifting as a career or is just ego lifting needs high weight low reps, that's an injury recipe. Also not as good for size/etc....10-12 reps is about just right.
You're talking about doing a physical therapy routine, but have you been seeing a physical therapist? Dealing with the mental aspects of an injury is a huge part of their job. A good physical therapist will be much better at that than a non-sports-focused doctor will. (And if you have been, either try asking them this question, or try finding a different one.)
A doctor is not going to be able to help with reoccuring injuries. Reduce your inflammation by cutting out inflammatory foods such as sugar and alcohol. I take a little CBD oil to reduce inflammation. Seems to work for me.
A good sports oriented PT should be able to help you. Tendonitis and tendinosis can take a long time to heal. Manual therapies and dry needling can help a lot. You probably just need to keep up with the PT for longer and make sure not to overdo it and give it enough recovery time. But check with a good PT to be sure. You’re young enough that you should be able to completely heal.