How Pros Train Off The Table With Fitness Trainer Kevin Finn

The video introduces a collaboration with Kevin Finn, a strength training and nutritional consultant, to discuss improving the physical side of table tennis. The host shares personal goals to enhance stamina for tournaments, increase strength without bulking up, and improve agility and speed on the table. The video promises an in-depth look into the science of physical training for table tennis players, with practical advice from Kevin based on his book and expertise.

This section delves into the strength-speed continuum, which illustrates the inverse relationship between force and velocity. Kevin explains that to build strength without increasing muscle size, one should train like a powerlifter, focusing on low repetitions with heavy weights. The discussion highlights the importance of neurological strength, which makes the body more efficient without necessarily increasing muscle mass. Exercises like plyometrics and medicine ball throws are suggested to improve springiness and speed.

The speaker emphasizes the importance of proper training techniques and the pitfalls of improper workout designs. They discuss the ineffectiveness of mixing different types of exercises without adequate rest, which can lead to suboptimal results. The concept of 'three-in-one' or 'four-in-one' workouts is criticized, advocating instead for focused training with appropriate rest periods to target strength, speed, and power effectively.

Kevin Finn describes his method of working with athletes remotely, creating customized plans based on their goals. He covers aspects such as training, nutrition, and psychological skills. The session includes a weekly touch base to ensure accountability and motivation. Kevin also mentions his online resources, including a website and social media platforms, where he shares valuable information and exercise demonstrations.

The video shifts to an outdoor setting where the warm-up and plyometric exercises are demonstrated. The importance of a proper warm-up to prevent injuries is underscored, with a study highlighting that over half of table tennis players get injured due to inadequate warm-ups. The session includes light plyometrics like Pogo leaps and rotational med ball slams to enhance stiffness and rate of force development, crucial for explosive movements in table tennis.

The training continues with more advanced plyometric exercises such as split stance Pogo leaps and chest passes, focusing on upper body power. Lateral movement and agility drills are introduced, including a med ball catch and throw, and a linear acceleration drill using a ball drop. These exercises aim to improve reactiveness and dynamic movement, essential for table tennis performance.

After the outdoor agility and plyometric session, the video moves to the gym for strength training. The focus is on maximal strength using compound exercises like deadlifts and bench presses. The importance of training in the three to six rep range for strength gain without significant muscle growth is discussed. The video provides a detailed explanation of proper form and technique for these exercises.

The session explores antagonist paired supersets, where opposing muscle groups are worked consecutively with minimal rest. Exercises like pull-ups and bench press are demonstrated with an emphasis on proper form and control. The video suggests variations for different muscle groups and the importance of engaging the core throughout the workout.

This section focuses on targeting smaller muscle groups that are often neglected, such as the hamstrings and external rotators. It discusses the importance of isolation exercises for a well-rounded workout and the inclusion of core work like hanging leg raises and planks. The video also touches on forearm and grip strength exercises, which are beneficial for table tennis players.

The video concludes with a discussion on table tennis-specific conditioning. It suggests using table tennis drills for conditioning and, if needed, supplementing with repeat sprints to mimic the intermittent movement profile of a match. The session demonstrates how to perform these sprints with a focus on maintaining speed under fatigue, finishing with a strong emphasis on recovery.