CELSIUS<\/span><\/figcaption><\/figure>\nTraining for the Match You Can\u2019t Predict<\/h2>\n
There isn\u2019t any way to recreate every physical demand of a five-hour Grand Slam match in training. Paul knows that, so he and his team focus instead on reproducing the stress-and-recovery bursts of effort that make tennis so physically different from traditional endurance sports.<\/p>\n
\u201cI think it all starts at home in training,\u201d Paul says. \u201cWe bust our ass in training and work very hard. We train very long, especially leading into the Grand Slams; we play three out of five. We could be out there for five hours or more.\u201d<\/p>\n
His prep can include nearly four-hour practices followed by an evening fitness session. The goal is to build the physical capacity to a level where a long match doesn\u2019t introduce a level of stress and fatigue that is foreign to the body.<\/p>\n
\u201cIn the gym, obviously tennis players, we do a lot of running, cutting, a lot of starting and stopping,\u201d Paul says. \u201cSo being agile is super important, but also having a strong base.\u201d<\/p>\n
A conditioning session for Paul might consist of 40 seconds of hard work on an assault bike, treadmill, stationary bike, or track, followed by 15-20 seconds of recovery. Paul will repeat that sequence up to 10 times before taking a longer break, similar to a changeover between sets.<\/p>\n
\u201cI think interval training is very important in our sport,\u201d Paul says. \u201cLong-distance stuff doesn\u2019t really do a whole lot for us because we\u2019re not running nonstop. We have a lot of breaks in tennis.\u201d<\/p>\n
Those short breaks in action become part of the skill. Tennis players don\u2019t simply train themselves to tolerate a high heart rate. They also train their bodies to recover quick enough to produce another quality effort.<\/p>\n
Fueling and Recovery Begun Before Paul Feels Tired<\/h2>\n
Paul\u2019s match-day prep starts well before he enters the locker room. Sleep, hydration, and nutrition in the days leading into competition establish the foundation for whatever workload the match eventually demands.<\/p>\n
\u201cI think sleep is something under-talked about,\u201d Paul says. \u201cI think people are catching on more and more, but I think that\u2019s super important.\u201d<\/p>\n
Hydration becomes an even more important factor in the days before playing, while his evening meals typically include a significant carb source. Paul loves steak and usually pairs it with pasta or another carb. Match-day meals are dedicated by start time. An 11 a.m. match might mean one meal and a snack, while a later start allows for breakfast, a warmup, and a meal before the match.<\/p>\n
Paul keeps those meals intentionally uncomplicated. It\u2019s usually chicken and rice or plain pasta. It gives him the fuel he needs without introducing food that could create digestive issues once the intensity increases.<\/p>\n
\u201cBasically nothing acidic,\u201d he says. nothing that\u2019s going to upset your stomach when you got to do that interval stuff, and when you run hard.\u201d<\/p>\n
Recovery is dictated and proportional to the effort extended during a match. If it\u2019s a quick one, Paul might receive treatment, hit the cold tub, sleep, and return to the court the following day for a shorter practice.<\/p>\n
If he does go the distance, his next day will be cleared, and he will focus on mobility and flushing his legs. It\u2019s part of training intelligently and making sure his body is capable of performing again when the next match arrives.<\/p>\n
Tennis Players Are Strong in a Different Way<\/h2>\n
If you look at the physique of many tennis players, most people would underestimate the strength they possess. Paul is aware of this misconception.<\/p>\n
\u201cWhat I think is funny is so many people will maybe look at (Alexander) Zverev or (Daniil) Medvedev or (Jannik) Sinner and think that they\u2019re just skinny guys and they don\u2019t hit the weight room, and they\u2019re not strong,\u201d Paul says. \u201cThose dudes are strong in a different way than you would assume.\u201d<\/p>\n
For tennis players, lower-body strength is needed to repeatedly accelerate and stop their own momentum, along with the balance and core control necessary to strike effectively from compromised positions. Those qualities become even more valuable as fatigue builds and maintaining clean mechanics becomes increasingly difficult.<\/p>\n
There is also the mental component of the sport. Tennis leaves players along with their mistakes, and a poor point can quickly turn into a bad game or set if a player doesn\u2019t move forward immediately.<\/p>\n
Paul estimates that tennis is \u201c90 percent mental.\u201d He believes the best players develop ways to interrupt that spiral before it begins.<\/p>\n
\u201cThe best players in the world have routines and have cue words in their heads that they say in certain situations to get them back in the zone, to lock back in for this next point,\u201d he says.<\/p>\n
It\u2019s that ability to reset that is vital across a long season filled with travel, different surfaces, changing schedules, and weeks away from the comfort of home. Paul says surrounding himself with people he enjoys and always having a specific goal to work toward helps him keep the tour from becoming a dread.<\/p>\n
When asked what an everyday athlete could burrow from his preparation, he comes back to the habit that helps hold everything else together.<\/p>\n
\u201cRoutine is everything,\u201d Paul says. \u201cFinding your routine, getting a good routine first, I guess, and then sticking to it. I think it\u2019s hard to be consistent when you\u2019re not training consistently.\u201d<\/p>\n
Tommy Paul-Inspired Tennis Conditioning Workout<\/h2>\n
Total time: 30\u201340 minutes
Equipment: Dumbbells\/kettlebell, resistance band, cardio machine, or running space<\/p>\n
Warmup: 5 Minutes<\/h3>\n
Complete two rounds of lateral shuffles for 30 seconds, 10 bodyweight squats, six reverse lunges per leg, 15 band pull-aparts, and 30 seconds of high knees. Keep the pace controlled and focus on gradually increasing your range of motion.<\/p>\n
Strength and Stability Circuit: 10\u201312 Minutes<\/h3>\n
Complete three rounds of:<\/p>\n
\n- Goblet squat:<\/strong> 10 reps<\/li>\n
- Reverse lunge:<\/strong> 8 reps (each leg)<\/li>\n
- One-arm dumbbell row:<\/strong> 10 reps (each side)<\/li>\n
- Pushups:<\/strong> 10\u201315 reps<\/li>\n
- Plank shoulder taps:<\/strong> 20 reps (each side)<\/li>\n
- Lateral skater bounds:<\/strong> 8 reps (each side)<\/li>\n<\/ul>\n
Rest 45 seconds between rounds. Paul describes elite tennis players as being \u201cstrong in a different way,\u201d with powerful bases, excellent balance, and extremely strong cores rather than simply carrying more muscle.<\/p>\n
Tennis Point Intervals: 10 Minutes<\/h3>\n
Choose an Assault bike, treadmill, rower, stationary bike, or open running area. Perform 40 seconds of hard work followed by 20 seconds of easy recovery for eight rounds, then rest for two minutes.<\/p>\n
Paul uses similar intervals to replicate long tennis points and train his heart rate to drop quickly during short breaks. \u201cYou\u2019ve got to know how to get your heart rate back down in between every point,\u201d he says.<\/p>\n
Core and Mobility: 5\u20138 Minutes<\/h3>\n
Complete two rounds of 10 dead bugs per side, 30-second side planks, 10 Pallof presses per side, and 30-second hip-flexor stretches. Move slowly and treat this section as both training and recovery.<\/p>\n
Paul\u2019s biggest takeaway for everyday athletes is simple: Routine matters more than the occasional brutal session. Build a program you can repeat consistently rather than one that leaves you unable to train again.<\/p>\n<\/p><\/div>\n