Tennis Fitness Book
Ranil Harshana takes his fifteen plus years of education and experience in tennis, fitness, performance, and nutrition, and distills them down into Tennis Fitness an easy to use yet comprehensive strength and conditioning program that not only makes you fit, but also helps you lose fat, improve mobility, and maintain a healthy diet, all without the burden of a costly gym membership or investment in expensive home equipment.
This guide to Tennis Fitness introduces the TennisBPM (Body Performance Matrix) program which emphasizes starting at an appropriate level and allowing oneself to progress naturally. Harshana is your personal trainer every step of the way coaching you through this program with detailed instructions and illustrative photos encompassing all areas of getting fit: endurance, speed, agility, quickness, strength, power, flexibility, nutrition, and recovery.
Tennis Fitness is a valuable resource for kids, teens, adults, parents, families, fitness trainers, tennis coaches, and anyone ready to take charge of their health in a fun, affordable, and effective way, all while improving their much loved game of tennis.
Author Bio
Ranil Harshana, CPT, CGFT, PES, CES, SSC, SET, FTS, MMASC, is the founder and creator of TennisBPM (Body Performance Matrix) and LiveFitOnline. He has over fifteen years of experience in personal training, performance training, and group fitness. Worldwide demand has taken him to studios, workshops, seminars, and five-star hotel chains across the globe to train people of all ages and walks of life.
Harshana’s clients range from junior and senior players competing in international tournaments to paraplegic tennis players preparing for the Paralympics. Even extreme athletes attempting to qualify for The Guinness Book of World Records have sought out his expertise in strength and conditioning.
In Tennis Fitness, Harshana also brings an immense amount of academic experience to the page. He earned certifications from American Council on Exercises, American College of Sports Medicine, National Academy of Sports Medicine, International Sports Sciences Association and Institute of Human Performance, Performance Training Solutions, and he is a member of the National Strength and Conditioning Association and International Dance and Exercise Association
Book Contents
Introduction
- Why Play Tennis?
- Common Reasons to Play Tennis
- Benefits of Tennis BPM
- Pre–Tennis Participation Questionnaire (PTPQ)
- Components of Tennis Fitness
- How Your Body Utilizes Energy for Movement
Section 1 – Warm-Up
Section 2 – Cardiovascular Fitness for Tennis
- Benefits of Training with This System
- Aerobic Capacity (VO2 Max)
- Cardiovascular Exercises
Section 3 – Stability (Balance)
- Body Weight Stability Training
- Core Stability Training
Section 4 – Coordination
Section 5 – Muscle Size, Strength, Endurance, and Power
- Benefits of Strength and Resistance Training
- Legs
- Chest
- Back
- Arms
- Shoulders
- Abdominals
- Lower Back
Section 6 – Speed and Agility
- Speed
- Agility
Section 7 – Reaction and Quickness
- Plyometrics
Section 8 – Cooldown and Static Flexibility
- Static Stretching
Section 9 – Nutrition
- Hydration
- Dehydration
- Rehydration
- Why Nutrition is Key
- Need Food
- Carbohydrates
- What is the Glycemic Index? (GI Index)
- Protein
- Why Protein Is Your Repair Tool
- Fat & Lipids
- Benefits of Fat
- Benefits of Cholesterol
- Vitamins
- Minerals
- Want Food
- Processed, Refined, and Inorganic Food
- How to Select Food
- Four Reasons to Put Something Back on the Shelf
- Three Reasons to Take Food Home
Section 10 – Recovery and Rest
- Sleep
- Relaxation