Rafael Nadal Training Program - Physical Preparation (Preparación física) of Rafa

[lilmehtz69]

lol thats such cliche tennis music in the backround

[ksm160]

this is a joke.

[phaedraface]

Rafa is so beautiful from head to toe that it gives me chills.

[polysfo]

You can probably get a more precise resistance training with TennisFlex Pro

[shanatp]

I am a professional trainer in Atlanta. This is not a strength training program Rafa is doing here. This is all injury prevention working his 4 rotator muscles under his deltoids. Also doing scapular work for further shoulder injury prevention. They do a little core, lower back, and glute stuff towards the end with the leg bands and the stability ball which will also help his knees.

[cerbosu]

i wish i spoke spanish

[anonimo777]

@cerbosu How much I wish spoke english perfectly. You don't lose nothing don't understand spanish. 

[cerbosu]

@anonimo777 i meant i would like to know what the trainer is saing,all the muscle groups that rafa works with each exercise.It's interesting stuff.

[MrLaclac2]

What the machine aside of the machine to walk those???

[ethongmurr]

@bigpolska1413 @BigChud08 Forget about that retard, he clearly knows nothing and responding to him only gives him what he wants.

[Nidzoni95]

Ja sam bio s njim kad je ovo radio.

[meteveyisoglu]

Rafa is doing external and internal shoulder rotation too fast! Don't you have to do it slower and hold it at peak contaction? Well, he is Rafa, I guess this is how it should be

[Tethros]

Man, this is easier than my average workout. He must be holding out on us.

[MoosiqueMan]

@Tethros Isn't it you, Novak?

[Flyyyy]

Imagine how good this guy could be if trained properly. And actually got strong.....by putting a barbell on his shoulders.

The stuff seen here is a basic warm-up for most all other sports..............

[bigpolska1413]

@Flyyyy

yeah hes pretty bad right now with 10 grand slams and with a record of 160 weeks of being number 1, 3rd behind federer...

[Flyyyy]

@bigpolska1413

10 grand slams is great, ......unless your are opened minded enough to accept the fact that if he actually got stronger and more explosive.......HE COULD HAVE 15 GRAND SLAMS!!!!!!!!

and maybe NOT BE 3rd........behind Federer......but maybe be passed him.

[bigpolska1413]

@Flyyyy

You are so ignorant it is ridiculous. First off Nadal has only been in 13 grand slam finals from those 13 finals he has won 10 of them. From the three that he lost two were to Federer in his prime and one was to Djokovic in what is now becoming his prime. We all saw what happened when Nadal over worked himself, he couldn't even play to defend his title at Wimbledon in 2009. And finally this video is a demo of a few workouts he does.

[Flyyyy]

@bigpolska1413

He's weak physically if this is how he is trained.

[bigpolska1413]

@Flyyyy

Please stop making a fool out of yourself. If you would have taken two seconds to click on the link leading you to an article about Rafael Nadal's training program, you would have seen that in the description they say he uses free weights. But once again you are too ignorant to understand that this is only a demo of a few exercises that Nadal does in his home. Also, calling him weak physically makes yourself look even more like a fool.

[bigpolska1413]

@Flyyyy

That was a terrible attempt at any sort of comeback. Accept defeat.

[Flyyyy]

@bigpolska1413

The very fact that you care about tennis.......tells me you have that "soft" gene in you. If you were really "tough". it would have been a football, hockey, wrestling, boxing, rugby, weightlifting interest for you.....

But lot's of people who don't like to hit.......who aren't physically tough.....go the way of soccer, tennis, golf.......and other "soft" sports.

[BigChud08]

@Flyyyy Since I completely demolished you in that other arguement, lets see if I can do it again. Let me go through some of the generalizations you made. If you play tennis you are not physically tough. Anyone who cares about tennis is soft. If you play football, then you can't care about tennis because that would make you soft and you cant be soft for football. if you play tennis then you cant play football, because tennis makes you physically weak and you need to be "really tough" for football

[BigChud08]

@Flyyyy Lets just take a step back and look at how rediculous you sound right now.

By the way, if you play basketball would you need to be "really tough" or is that a sport for people who are not physically tough?

[bigpolska1413]

@Flyyyy

WOW. That comment confirms my previous suspicions your IQ level is about 29, optimistically speaking. You comment is based on no facts what so ever and is simply a confidence booster for yourself. Because tennis is not a contact sport does not make it any easier. In fact in some aspects the game is harder because you actually have to THINK. But your to stupid to understand that and you will continue to run around a field hitting other men and grabbing them to make yourself feel "tough".

[BigChud08]

@Flyyyy OHHHHHHH! OHHHHHH! GET OWNED BY BIGPOLSKA! LOOKS LIKE YOUR NOT SO FLY ANYMORE!! OHHHHHHHHH!!!

[Flyyyy]

@BigChud08

He's weak physically if this is how he is trained. That's just a fact. A scientific fact. Please don't argue with science. You'll lose everytime.

[BigChud08]

@Flyyyy This happens to be how he is trained, and he happens to be physically strong. If you watch the "in the gym with rafael nadal" video, you will see that when he does physical training, he is doing it for 2.5 hours. Therefore, he probably does many repetitions of his excersizes which makes it a perfectly good workout. Additionally, nadal being a tennis player playing for 4 hours a day, he would not want to risk injury and overwork his shoulders by lifting heavy weights.

[BigChud08]

@Flyyyy i do agree that lifting weights would make him alot stronger than he is now, but that probably would not warrant 5 more grand slams. Also, if you look at the other tenis players on tour they are muscular enough be called strong, but they are also not overly muscular. Tennis players try to achience leaness and then try to maintain that. Look at Federer for example, he is probably one of the weaker guys on tour, but he is also considered to be the GOAT of tennis.

[zbdub7515]

@Flyyyy obviously you don't know anything about sports. There are certain types of muscles you need more of, for tennis its fast twitch muscles. Resistance work outs and working on those smaller muscles helps you becoming quicker.

[polysfo]

@zbdub7515 i agree there is a tennis specific training band called Tennisflex

[silvinha516]

well it is no wonder now why this guy can last 5 sets at the highest level, playing the kind of tennis he does... theres a lot a work behind it!

[diarmuidoconnor]

what is the machine at 0:05 for

[ducuable1]

@diarmuidoconnor i think it s for ballance

[diarmuidoconnor]

@ducuable1 thanks

[VamosRafa04]

@diarmuidoconnor

Well its a powerplate. It helps you to train a lot easier. You are getting faster better training results. The plate makes vibrations which cause an involuntary reflex muscle contraction 25-50 times a second compared to once or twice a second normally. So you get the result much faster. Now you can train like 10 minutes where normally 60 minutes.

[diarmuidoconnor]

@VamosRafa04 thanks

[biezekes]

@VamosRafa04

Bull shit, in modern rehabilitation or exercise the powerplate is not evidence based!!!!

there are no fast or easy ways only hard training!!

[VamosRafa04]

@biezekes

Read first something about the powerplate. Then we talk again ;)

I know the stuff of the powerplate because I worked with it too when I was Injured. Why do you think they use it? For nonsense?

The powerplate stimulates your muscles when you dont have to train hard. Because the powerplate is training your muscles. Only what you have to do is make the moves.

Its based on results on many people.

[biezekes]

@VamosRafa04

Well i have a PhD in Physical Rehabilitation, and i can tell you the powerplate is a nice toy and feels nice BUT

is statistical not better than current exercise!

but dont beleef me!

read this article

Effect of vibration training on muscle strength, muscle performance and velocity-related mechanical muscle characteristics

[VamosRafa04]

@biezekes

I know what the powerplate is for. Im doing it self. And my muscles are getting stronger faster dan usual.

Its more massive as wel.

[peterpkr]

@biezekes you really have a PhD in physical rehabilitation? Can you tell me then what you can do to get a better condition for TENNIS. interval walking?

[biezekes]

@peterpkr

Interval running! 1min Full power running, 2 min walking this for 15 min!

Then do some sprint training on the court, from baseline to service line.

A frequent exercise in tennis, is a sideway sprint from side to side line en than tap with you raket on the line.

Kim Clijsters can do 33 in 1 minute :)

Succes

[diarmuidoconnor]

3:12 he is looking at the picture of himself on the wall

[deedy95]

watch?v=edX65ne1zt0 check this out i made it tell me if u like it it s on the song tonight im loving you

[toby0cooper]

I've been doing that ball throwing exercises for years, nice to know the pros actually value it too!

[YourInnerStu]

At 5:16 what are the blue straps on nadals legs called that he is using to work his hamstrings?

[PSneakysound]

@IFUDARECC I think pretty much all the muscles the human body has^^

[YoSoyZuri]

It looks like Rafa has the attic of his family's Manacor house for him. So that is where he trains with his physical trainer and his physiotherapist .

[RollyKay]

how bad would it be if the ball went over the side from 7:14-7:50? yikes

[an3torres]

Para Nadal eso se llama perder el tiempo.

[cankit22]

@IFUDARECC it is called thera band

[superivanhoe]

nice view out there!

[pistolpete58]

@IFUDARECC cable curls can also have two handles; it depends what muscle group you're working. But yes i am 100% sure they are EZ Cable Curls which can also be attached to the wall. You can order them online too and they are excellent for resistance training.

[pistolpete58]

@IFUDARECC cable curls..

[rmsprowler]

man this is freaking therapy, not training. way to lie in your title.

[seBlitz]

las rotaciones de hombros las hace fatal..pero fatal, fatal..

[vyvaz]

what are all those short moves about? it usually requires long movements for physical training for tennis, like for example he was throwing the ball(copy of forehand and backhand). But those short moves? i guess its for muscles being active at every possible angle.

[abcjc1]

nadal almost has a federer like physique now, he used to be a pretty big guy

[vaadaenmacchi]

@abcjc1 i think its just the clothes and the tv angle. with tight fitting clothes his arms seem huge but with loose t shirts they seem like federer's

[kojiro99999]

@vaadaenmacchi absolutely. I agree with you. Since the space for his arm is been covered up for T-shirt. His body may seem slightly bigger and buffer. BUT his arm's did not get smaller and didnt really change. He just lost some weight on his legs.

[kojiro99999]

@abcjc1 lol yeah. But i think with his shirtless. His arm is prove more outstanding which improve his size. I've seen him in person. lol im like 6'4 and weigh at 250. He's tiny next to me. But omg the tennis is just a different story

[ares12790]

@kojiro99999 your 6'4 and you weight 250??? What are you triple H??? Because he weighs 255lbs and is the same height as you. Are you really that built??

[kojiro99999]

@ares12790 yes ^^ well my weight is there. Not all the muscle no.

[1992marshmallow]

what is he standing on

[vincentmtmusic]

@1992marshmallow

a powerplate, i'm not too sure about the science behind it, but the plate vibrates.

[0Babeey0Cakees0]

@1992marshmallow this vibrating thing... it improves your balance.

[alvaro106sc]

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