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, balance, footwork, agility, coordination, first-step explosiveness, hydration, cooling down, upper body strengthening, circuit training, altitude training, swimming, jogging, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
To view all WPH Wednesday Workouts, go HERE
On this WPH Wednesday Workout, we’ll examine Rafael Nadal’s cross-training routine.
Rafael Nadal is one of sport’s greatest champions, winning a record 13 French Open championships and 20 Grand Slam singles titles overall, tied with Roger Federer for most all-time. Rafa’s extraordinary record is a credit to his incredible skillset, but also his dedication to his fitness and conditioning. Rafa wears down virtually all of his opponents, while seemingly only getting stronger during matches that can last 5+ hours.
Watch Rafa’s fitness routine HERE
Rafa’s Fitness Routine
- Jump Rope
- Cross-body resistance pulls (oblique and core)
- Shoulder exercises with band
- Weights in the pool
- Back strengthening with band
- Back strengthening with resistance
- One-foot balancing on platform (alternating feet)
- Back extensions from upright position
- Side shuffles on bosu ball (side-to-side)
- Side shuffles on agility ladder
- Medicine balls throws – alternating side-to-side (from shoulder height to the ground)
- Crunches on exercise ball
- Side planks
- In-and-out on the agility ladder
- Push-ups (1/5 of the way down)
- Medicine ball throws (alternating side-to-side)
This routine is in addition to hours of hitting tennis balls everyday and high-intensity cardio training.
David Fink
WPH Fitness Director
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David Fink
WPH Development Director/SR Writer/Historian