WPH Press
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, and rest, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
On this WPH Wednesday Workout, we’ll take a look at the pre-season, cross-training routine of current U.S. Open singles champion (tennis) and ATP #3 Dominic Thiem, and see how we can incorporate Thiem’s grueling regimen into your handball workout program.
Watch Dominic Thiem’s Pre season workout HERE
How can a player hit thousands of shots with seemingly endless running over the course of a five-hour match and still be as fresh at the end as in the beginning of the match, then do it again the next day? Training and more training.
The world’s #3 tennis player and one of the game’s most powerful players Dominic Thiem pushes himself to the limit in virtually every training session, starting his training in December for his upcoming season. Thiem combines gym exercises with agility and conditioning exercises on the beach to build his strength, speed, and endurance. All of these exercises will help you to become a better handball player, with as much energy in the first game of a tournament as in Sunday morning’s final.
Thiem’s Routine
- Broad jumps
- One-leg broad jumps
- Rope pulls on the beach
- Shadow swings on the beach
- Two-leg hops over hurdle on the beach
- Agility footwork in between cones, followed by hill sprints on grass
- Shadow serve swings
- Running on beach with a resistance parachute
- Two-leg hops onto wood trunk, followed by shadow swings on the beach
- Two-leg hops up stairs
- Leg presses in the gym
- One-leg shadow swings on bosu ball
- Two-leg hops up stair with coach holding him back with a resistance band
- Shadow swings while moving sideways up a hill
- Shadow Swings up an incline while being restricted by a resistance band
- Sprints from a lunge position, followed by shadow swings on the tennis court
- Shadow swing serves and shadow swings while be restricted by a resistance band
- Hops over a cone followed by shadow swings on the tennis court
- Sprints while being restricted by a resistance band on grass
- Two-leg hops up stairs followed by shadow swings in between each stair
- Medicine ball sit ups
- Shadow swings on the beach with resistance parachute
- Crunches
- Pattern hitting (rallying) on court
Thiem includes the split-step in between each repetition, ensuring proper balance and footwork for each shot.
Watch Dominic Thiem’s Pre season workout HERE
You do not need a beach or even a gym for most of these exercises, so give some of Thiem’s exercises a shot and let us know how it’s going at info@wphlive.tv
David Fink
WPH Fitness Director