My Table Tennis Fitness Routine

Wednesday, December 1st, 2010
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Table Tennis Fitness

Because table tennis is a full-body sport, it is important to strengthen each of your main muscle groups: upper body, core, and lower body.   However, I don’t suggest going to the gym so often that it takes away from your table tennis practice.  In order to improve, you need to have a healthy balance of fitness and table time.

For my own personal workout, I like to make it short and intense (see the chart below).  I start out with 15 minutes of stretching.  This is absolutely critical.  Next I do a combination of running and calisthenics (movements such as bending, jumping, swinging, twisting or kicking, using only your body weight for resistance).  Long distance running is helpful for endurance.  Stair training is useful for leg strength.  For stairs, start out by walking 10 flights per day.  Next, build on it so that you can jog one flight then walk the next.  Eventually build it up so that you are running continuously for 15 minutes.  Tall parking decks, city halls, and apartments often have 5-10 flights of stairs.

I usually work out on Mondays, Wednesdays, and Fridays.  If I had more time, I would do 4-5 days per week.  However, I don’t want to lose time that I can practice table tennis specifically.  I currently have about 15 hours per week that I can dedicate toward improving my game.  I dedicate about two and a half hours per week to improving my fitness.

Before the US Nationals, World Championships, or any other major tournament, I dedicate nearly all of my time to on-the-table training.  When I don’t have any major tournaments coming up, I emphasize the physical aspects more.  It is important to take one day to rest every week; our bodies were designed to work six days and rest for one day.  This will help your body recover and prevent injuries.

Day 1

Stretching (15 minutes)
Running 4 miles (30 minutes)

Day 2

Stretching (15 minutes)
Calisthenics – 2 complete cycles (20 minutes)
Pull-ups (18)
Ball-dips (20)
Pushups (40)
Bridge (3 minutes)

Day 3

Stretching (15 minutes)
Running stairs (15 minutes)
Calisthenics – 2 complete cycles (20 minutes)
Pull-ups (18)
Ball-dips (20)
Pushups (40)
Bridge (3 minutes)

Try to set a regular routine that includes a balance of fitness and table time and you’ll be on the path to major improvement!

Samson Dubina is an accomplished player and coach. He was the US Nationals Men’s Singles Finalist in 2010. Learn more about Samson.

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Comments

One Response to “My Table Tennis Fitness Routine”

  1. Alonso says:

    Hey mate i found this great i am also a semi profesional player like you.

    I would like to know if doing some leg weight in the gym is necesary also.

    Hope you answered my question

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