DAL SITO UFFICIALE DI ANDY MURRAY ABBIAMO PRESO DEL MATERIALE MOLTO INTERESSANTE SUI SUOI ALLENAMENTI.
www.andymurray.com
7 MAGGIO 2009 - LOWER & UPPER BODY
Another day of training, and another game of tennis-football to warm-up.
They now play a new version which incorporates a bit of 'bluff': you're allowed to put off the other guy who happens to be on the same side of the net as you.
It's hard to kick the ball back over the net when someone else has their hands in front of your face.
You can tell this is their warm-down game because Andy's wearing the pink cap; his forfeit for having lost the warm-up.
We're actually going back a day over the next couple of pictures, finishing off what they did in the lower body session featured in yesterday's blog. After they'd done their work in the gym, they finished it off with a nice and easy track session: 20 x 100 metre sprints.
Put simply, you have one minute to sprint 100 metres, but your recovery has to fall inside that 60 seconds too. So, the longer you take on the sprint, the less time you have between sprints.
Andy's way of dealing with it is to focus solely on how long he'll actually be running for - not the time he'll spend recovering.
He manages, somehow, to run all 20 of his sprints at or around 15 seconds, with the odd 13 second effort in there too, as he explains to fitness coach Jez Green.
It's a really ugly session, and one that tests the body in very different ways to a one-off sprint. If you're running 20 in a row at the kind of speeds Andy does, you can consider yourself a very good tennis athlete.
Talking of elite tennis athletes, the older boys - who all tagged along - were in pieces afterwards. The walk back to the carpark is a quiet, contemplative one. They're all strong runners though, Miles in particular.
There's no point at all in doing anything else after that, so they hit the ice bath and called it a day.
All of which makes sense of their gym session the next day, because after a heavy day on the legs, it doesn't make any sense to do another. Instead, they concentrated on the upper body.
Once again, there's a few trade secrets in there that we can't share, but there's some we can; like the medicine ball throws...
Done from both arms whilst sat on a Swiss ball, to make things doubly hard.
And that one has a number of variations, including this one which gets some torso rotation involved.
As you can see, Jez stands behind, throwing the ball for Andy to catch on either the right or left side, before shifting his weight and throwing it back. Not easily done on a Swiss ball.
Any upper body session wouldn't be the same without some weight lifting....
Or how about dips with two weight jackets on? Nope, we didn't fancy doing that one either..
The session is tightly controlled, and there's none of the 'let's do a bit of this, and then a bit of that' that regular punters might do; it's all planned out on the laptop, and they do exactly what they need.
5 FEBBRAIO 2009 - CORE EXERCISES (IL CENTRO DEL CORPO)
If you thought the core stability work started and finished in Miami, think again; this training week's been full of the stuff.
And because of that, it seems an ideal time to introduce you to some of the new exercises in Andy's portfolio for 2009.
That's not to say some of the old favourites aren't still in there. You might remember the 'Superman'...
This one's new. Andy rolls out from a kneeling position until he's fully flat (below), firing all those crucial core muscles on the way down, and back up again...
This one's pretty impressive too. From a horizontal start he slowly and steadily lifts himself up through forty-five degrees...
...before stabilising at the vertical.
Jez and Matty Little have added in the new exercises to expand the the core programme for Andy. And no matter how hard some of the exercises have seemed in the past, it's only a matter of time before some new 'toughies' appear.
This one involves using a dumb-bell to roll up into the position below before holding, and gently rolling back to flat again...
Andy's coach Miles gave the core session a miss today; he's more at home with the weight rack.
Weights don't figure so much in Andy's core regime, but they do come into play in the 'wood-chop.'
As with all of the core stuff, there's heavy emphasis on smooth, controlled movements through a variety of planes....
The overall programme might change but other things don't: Andy still found the time to rip into Matt's weight-lifting technique once they were done..
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