With a win over the weekend, Rafael Nadal has entered into the quarters of the 2012 Australian Open. Roger Federer had surpassed Pete Sampras for the most Grand Slams of all time and probably felt he would have that for awhile, but then Nadal started coming along. Rafael Nadal’s workouts and training helped him secure 10 titles to Federer’s 16 and he is right in his prime. Barring any injuries (which is always tricky), he will have a great shot of overtaking Federer assuming Roger doesn’t get any more titles.

Rafael Nadal is one of the fittest tennis players on the tour. He sometimes wears sleeveless shirts to expose his “guns.” If Nadal is going to stay healthy and continue to be at the top of his game, he will need to continue the workouts he has done thus far to stay in shape. To get an idea of what his training is like, I scoured the internet to see what “legitimate” sources I could find to give me his routine.

Nadal possesses speed, quickness, and power. A lot of that was probably natural, but I’m sure it was also developed through a lot of hard work over time. Men’s Fitness had a quick interview with Nadal and he had stated he does a lot of gym work in the off-season and pre-season, but once the season starts he backs off of that. He would rather spend his energy on tennis.

Quick note from me – I for one am still a big believer in strength training in-season, so I would probably have done workouts with Nadal that would help keep the strength where it is. Not a tons of work, but at least once a week. Also, the lifting would keep the muscles strong during the season and help prevent injuries. But, I’ve never worked with any professional tennis players, so what do I know. 🙂

Nadal states in the article that during the season he is doing a lot of cardio to keep his conditioning at a high level. He also has a trainer with him at all times, who stretches him out daily and keeps his flexibility at an optimal range.

Because he keeps himself in such great shape, Men’s Fitness had also named him 2009 Mens Fitness Fittest Guy In The World. Like I stated earlier, his speed, quickness, and power are unparalleled, but his stamina is what helps keep those things at their optimum level so he can call on them at any time during his match.

There was also a YouTube video I saw with one of Rafael Nadal’s workouts. It seemed legit, like he wasn’t promoting any product and going through a workout that I might actually give him.

Here’s the video: Rafael Nadal Training Program – Physical Preparation

He seems to like one of those body wave machines. You know, one of those fancy machines you stand on that is supposed to send vibrations through your body. One of those machines I can’t exactly afford at my facility. He will stand on the machine and do rotator cuff exercises with a band attached to the wall or something like that.

I’m assuming that the unbalanced nature of the machine helps his body stabilize a little more as he is doing the exercise. When he uses his rotator cuff on the tennis court, his body might not be in the most stable position all the time, so I’m thinking this helps prepare him for it. If you have your own thoughts about this, please share.

He also does a scapula retraction exercise, where he stands holding the band (facing the attachment point) and retracts his scapula for reps. I have done this with baseball players and use it to strengthen that area, keep the upper body balanced, and also keep your posture correct. I’m assuming this is what he uses it for, but his trainer was speaking Spanish and my Spanish is very rusty.

It next looked like he did a wall sit on the wave machine for a certain amount of time, that is for leg strength and endurance. More rotator cuff exercises on both arms to help try and balance those areas out. He then did a one legged squat, holding it in the down position, on the body wave machine, facing it and holding onto the machine. So, he held it for a certain amount of time. Whenever he was on the wave machine, he stood in his socks. No shoes.

Trying to sum this up here:

  • More rotators cuff exercises at different angles.
  • Balance on one leg on the body wave machine.
  • More scapula retraction exercises in a push-up position and pull-up position.
  • A bridge on the stability ball.
  • A side plank with a shoulder raise (light weight).
  • Medicine ball slams to either side of his body.
  • A back extension movement.
  • Side medicine ball tosses to both sides of his body, for balancing out the two sides. (Amazingly, I just mentioned this exercise in my last post about what Andy Rodrick should do
    [link to that]. Maybe I can train a professional tennis player.)

I’m sure Rafael Nadal’s workout varies all the time, but this is something I’m sure he does in the season. Not too strenuous, but keeps his body strong and sharp. So, if you are wanting a great tennis workout like the champions have, then follow this routine. It doesn’t matter how technically sound your tennis skills are if you don’t have the athletic ability to match it. You’ll beat the average people, but never get to that top level you truly desire.