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WPH Wednesday Workout: Workout Like Rafa

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

David Fink

WPH Development Director/SR Writer/Historian

wphlive.tv

DV: David Vincent formed the World Players of Handball in 2005 and ushered live handball viewing into our living rooms for the first time. Since its inception, the World Players of Handball has broadcast over 1,500 matches live. Dave Vincent serves as the lead play-by-play announcer for virtually all matches, combining his unique perspective and personality with a lifetime of handball experience. DV brings 25 years of broadcast radio experience (in Oregon and California) to World Players of Handball & ESPN broadcasts and provides professionalism and wit to the amazing game of handball. DV also serves as the Executive Director of the World Player of Handball at the WPH headquarters in Tucson, AZ, working daily to grow the game of handball through innovation.
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