This week
we’ll attempt to cover the remaining two body types, the endomorph and the mesomorph. We’ll look at each type’s training goals and how to reach better on court performance.
The Endomorph
On the opposite end of the spectrum from the ectomorph, we’ll find the endomorph. Generally larger boned with a higher relative percentage of body fat, the endomorph can be a naturally strong individual with a generous amount of muscle and a sturdy frame. The advantages of this body type are obvious: natural strength and power, better fast-twitch muscle capability, and strong joints. The main struggle of the endomorph will be weight management. If you look at most modern tennis players, you’ll see that there are not many endomorphs out there; Svetlana Kuznetsova and Serena Williams come to mind on the women’s side. While you may think the endomorph to be slow, these two prove that natural predisposition can be overcome through hard training.
The endomorph will need to manage body fat levels by participating in more cardiovascular activity as well as managing the fat and caloric intake. Activities such as cycling, elliptical training, or other low impact cardio should be a part of the normal training regimen. Strength training should be overlooked, as muscle supports a higher metabolic rate which in turn burns more calories. Care should be taken to temper the amount of high impact activity, including tennis, as the higher weight level of the endomorph can put more strain on the joints of the knees, hips, and ankles. Endurance training should be emphasized to increase metabolism and create longer cardiovascular performance.
The Mesomorph
Probably the most aptly structured body type for tennis, the mesomorph seemingly has the best attributes of the other two types: the natural muscle and athletic ability of the endomorph coupled with the higher metabolism and endurance of the ectomorph. The mesomorph will be naturally muscular with a blend of fast and slow twitch muscle fibers, which predisposes this type to the constant stop and go action on the tennis court. There should be a good blend of cardiovascular and strength based exercises to maximize the potential of this body type. Diet should never be neglected, though the mesomorph has a little more leeway than the ectomorph and endomorph in this aspect of fitness. Smaller , protein rich meals eaten 5-6 times daily will supplement muscle growth just fine.
Mesomorphs need to maintain a healthy body weight in order to stay at top on court performance levels. Andy Roddick recently changed his fitness regimen in order to be able to compete at tennis’ top level, dropping some 15 pounds of body weight. The modern game of tennis, at the elite level, is as much about mobility as it is power these days, and the sports top athletes are breaking new ground physically in order to remain competitive.
Does this have any application for you and me? Obviously we won’t find ourselves on Center Court at the US Open anytime soon, but we still want to be at our personal best when we step on the court, right? I believe that we need to identify where we are starting in order to design and take steps toward where our bodies will allow us to go. Every body type that we have discussed has attributes that will allow then to excel naturally, but we need to shore up those areas where each of us is lacking. Tennis, fortunately is a great sport for any body type, and with some effort on your part, you can play the game better than you ever have before. Get out there and challenge yourself, get in the gym or begin a good home workout plan, eat right, and you will find that you will have a lot more fun playing the game if you are in maximum ‘tennis shape’. Now get to work!
