Baseline Intelligence with Jonathan Stokke Dr. Mark Kovacs: Building your body for better performance
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Mar 21, 2022 Dr. Mark Kovacs, former director of Sports Science and Strength and Conditioning at USTA, discusses topics like starting a fitness program, overtraining, hydration for tournaments, generating power on the serve, focusing on specific body parts, and the importance of hydration and conditioning for service speed.
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Start Simple and Build Foundation
- Start fitness with simple, foundational exercises like planks, lunges, and shoulder movements using bands or dumbbells.
- Consult a professional first to ensure exercises suit your injury history and limitations.
Balance Training Types Thoughtfully
- Divide your training time roughly into quarters: strength, mobility/flexibility, movement/speed, and endurance.
- Tailor this split to your individual needs based on physiology and biomechanics.
Maximize 30-Minute Daily Workouts
- If you have 30 minutes daily, aim for at least two strength sessions weekly plus mobility and speed drills.
- Structure time with mobility as warm-up and cool-down, and balance strength, movement, and endurance throughout the week.