Fit Federer Dominates Australian Open

by Nate

in Athlete Workouts, Celebrity Fitness, Exercises, Fitness News, Fitness Tips

roger federer 264x300 Fit Federer Dominates Australian Open fitness tips fitness news exercises celebrity fitness athlete workouts Roger Federer continued his dominance of the tennis world on Sunday, defeating Andy Murray to win the Australian Open and win his record 16th Grand Slam title.  This was Federer’s 22nd Grand Slam final appearance and 18th of the last 19.  Last year he lost an emotional 5 set match to 2009′s Fittest Guy in the World Rafael Nadal.

So, how does Federer manage to spend all that time on the court winning titles and still fit in time for workouts.  Here are some of this tips…

Workout with friends…

“I’m not thinking about anything when I work out,” Federer told Tennis.com last year.   “I just see the light at the end of the tunnel. When you’re with good friends, training can also be a lot of fun.”

Get plenty of rest…

Federer sleeps 10 hours a night, giving his body a chance to fully recover.  Proper rest is as important as training and nutrition in a fitness routine.

Train like a boxer…

The tennis star increases his endurance and leg strength by jumping rope.

Mix it up…

“I like lifting weights,” says the two-time Grand Slam champion, “but tennis players do a lot of different kinds of exercises- gym, muscle training, sprints; footwork, coordination. I like to mix it up.”

Nutrition is important…

Federer is disciplined when on the road or training for a tournament but likes to relax a bit on his diet and treat himself when he is at home with his family.  The dietary supplement controversy in tennis seems to have passed Federer by.  As one of the most tested men in sports, because he plays so many matches, Federer told Bill Scott of Tennis.com, “I’m not scared, I know that I’m 200-percent fit,” Federer says. “I’m just trying to do the best I can for my game.”

Supplements are certainly a great way to improve energy, mental focus, muscular endurance and recovery.  Products offered by companies like Advocare are certified by Informed Choice.



Here are two exercises Federer shared with Tennis.com that you can use to improve your quickness on the court…

LATERAL LUNGES WITH TWIST


1149 2006 04 21 federer 2 Fit Federer Dominates Australian Open fitness tips fitness news exercises celebrity fitness athlete workouts Works the glutes, obliques, and torso. Stand with your feet shoulder-width apart. (1) Lunge with your left leg out at a 45-degree angle, then (2) lower your upper leg and twist the left side of your torso forward. Hold, return to starting position, and repeat with right leg. Do 10 times on each side. As you get stronger, place a  barbell with little or no weight on it across your shoulders.



MEDICINE BALL TOSS1149 2006 04 21 federer 3 Fit Federer Dominates Australian Open fitness tips fitness news exercises celebrity fitness athlete workouts
Improves agility and strengthens core and upper body. Stand across the net from a partner, with both of you at the singles sideline, about halfway back to the service line. Moving quickly across the court with shuffle steps, pass a medicine ball of comfortable weight back and forth, keeping the ball at chest level. Go from sideline to sideline three times.

See more about the Aussie Open and Serena Williams’ fitness here.

Comments on this entry are closed.

Previous post:

Next post: