109 lines
4 KiB
Markdown
109 lines
4 KiB
Markdown
# Functional Strength for Table Tennis (4-Day Weekly Split)
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# Each set is a task.
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## Day 1 — Legs (Strength) + Core (Stability)
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### Warm-up tasks
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- [ ] 8–10 min easy cardio
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- [ ] Dynamic warm-up (hips/ankles/hamstrings) x 2–3 min
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- [ ] Squat patterning x 5 reps (no load)
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- [ ] Split-stance good-mornings x 6 reps/side
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- [ ] Ramp sets for first compound (2 sets)
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### Back Squat (strength focus)
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- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 5: 5 reps @ working weight (rest 2–3 min)
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### Romanian Deadlift (hamstrings)
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- [ ] Set 1: 6 reps @ working weight (rest 2 min)
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- [ ] Set 2: 6 reps @ working weight (rest 2 min)
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- [ ] Set 3: 6 reps @ working weight (rest 2 min)
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- [ ] Set 4: 6 reps @ working weight (rest 2 min)
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### Walking Lunges (lateral/forward control)
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- [ ] Set 1: 10 steps/leg @ controlled tempo (rest 90 sec)
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- [ ] Set 2: 10 steps/leg @ controlled tempo (rest 90 sec)
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- [ ] Set 3: 10 steps/leg @ controlled tempo (rest 90 sec)
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### Calf Raise (ankle stiffness)
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- [ ] Set 1: 10–12 reps @ controlled (rest 60–90 sec)
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- [ ] Set 2: 10–12 reps @ controlled (rest 60–90 sec)
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- [ ] Set 3: 10–12 reps @ controlled (rest 60–90 sec)
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- [ ] Set 4: 10–12 reps @ controlled (rest 60–90 sec)
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### Core — Dead Bug (anti-extension)
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- [ ] Set 1: 8 reps/side (rest 45–60 sec)
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- [ ] Set 2: 8 reps/side (rest 45–60 sec)
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- [ ] Set 3: 8 reps/side (rest 45–60 sec)
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### Core — Side Plank (anti-lateral flexion)
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- [ ] Set 1: 30–45 sec/side (rest 45–60 sec)
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- [ ] Set 2: 30–45 sec/side (rest 45–60 sec)
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- [ ] Set 3: 30–45 sec/side (rest 45–60 sec)
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---
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## Day 2 — Upper Push/Pull (Strength) + Shoulder Control
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### Warm-up tasks
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- [ ] 8–10 min row/bike
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- [ ] Band pull-aparts x 15 reps
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- [ ] Scap push-ups x 10 reps
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- [ ] Medicine-ball / empty-hand throws (patterning) x 6 total
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- [ ] Ramp sets for first press (2 sets)
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### Bench Press (strength)
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- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 5: 5 reps @ working weight (rest 2–3 min)
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### Weighted Pull-ups (or Lat Pulldown)
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- [ ] Set 1: 4–6 reps @ working weight (rest 2 min)
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- [ ] Set 2: 4–6 reps @ working weight (rest 2 min)
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- [ ] Set 3: 4–6 reps @ working weight (rest 2 min)
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- [ ] Set 4: 4–6 reps @ working weight (rest 2 min)
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### Overhead Press (shoulder strength)
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- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
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- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
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### Chest-Supported Row (posture + power)
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- [ ] Set 1: 8–10 reps @ working weight (rest 90 sec)
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- [ ] Set 2: 8–10 reps @ working weight (rest 90 sec)
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- [ ] Set 3: 8–10 reps @ working weight (rest 90 sec)
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### Med Ball / Cable Chop (tennis/table-tennis rotation)
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- [ ] Set 1: 8 reps/side (rest 60–90 sec)
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- [ ] Set 2: 8 reps/side (rest 60–90 sec)
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- [ ] Set 3: 8 reps/side (rest 60–90 sec)
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### Core — Pallof Press (anti-rotation)
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- [ ] Set 1: 10 reps/side (rest 60 sec)
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- [ ] Set 2: 10 reps/side (rest 60 sec)
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- [ ] Set 3: 10 reps/side (rest 60 sec)
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---
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## Day 3 — Legs (Hypertrophy) + Lateral Movement for TT
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### Warm-up tasks
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- [ ] 6–8 min bike
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- [ ] Lateral lunge bodyweight x 8/side
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- [ ] Hip hinge to squat x 8 reps
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- [ ] Ramp sets for first lift (2 sets)
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### Front Squat (or Leg Press)
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- [ ] Set 1: 8 reps @ working weight (rest 2 min)
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- [ ] Set 2: 8 reps @ working weight (rest 2 min)
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- [ ] Set 3: 8 reps @ working weight (rest 2 min)
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- [ ] Set 4: 8 reps @ working weight (rest 2 min)
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### Hip Thrust (glute power)
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- [ ] Set 1: 8–10 reps @ working weight (rest 2 min)
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- [ ] Set 2: 8–10 reps @ working weight (rest 2 min)
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- [ ] Set 3: 8–10 reps @ working weight (rest 2 min)
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- [ ] Set 4: 8–10 reps
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