The most efficient training program for a university athlete

Hi Coach,

I am an intermediate to above average intermediate university table tennis player, and I would like to ask about the most efficient training program for a university varsity team. I would like to start with enumerating the complete list of things we do during our training session, then state my problem with it, then finally ask if is there a better training program. 

Our training program:

We train 4 hours/day from Monday to Saturday. Sunday is a rest day.

1. Dynamic warm-up (Jumping jacks, Squats, Dynamic stretching and 5min jump rope)

2. Each player does FH spin 3 times then transitions to block while the partner does it 3 times as well (15mins)

3. Each player does BH spin 3 times then transitions to block while the partner does it 3 times as well (15mins)

4. Cross-Straight drills with one doing FH and BH spin while the other one blocks (20mins total with 4 variations)

5. WATER BREAK 

6. BH spin then side-step then FH spin 3x from BH side alternate (15min)

8. Falkenberg (20min total)

9. BH spin to partner's BH side, sidestep to the left then FH spin to partner's BH side, sidestep to the right then FH spin from my center to partner's BH side, sidestep to the right then FH spin from my right to partners BH side - ALTERNATE (20min)

10. WATER BREAK

11. Third ball setup drills (10mins)

12. High Intesity Interval Training focusing on Cardio and Endurance (15min total) - EVERY TUESDAYS AND THURSDAYS

13. Core exercises (10mins total) everyday

14. Cool down

My problem with the program:

I understand that this program aims to develop our coordination, footwork and mindfulness as a player. But I feel like there's just TOO MANY exercises involving that. What I honestly think would be better is to focus on matchplay simulation drills starting with matchplay serves and receive so as to be able to develop our own game and tactics. Especially now that we have more or less a decent foundation on our basics, I feel like what we need to do now is focus on tactics while of course still maintaining those basic drills, but this program focuses just too much on it, and I don't think it's an efficient way to improvement, especially since the big competition is just 4 months away.

What I dislike even worse is the High intensity interval training. In my opinion, I think it would be better if we focus on doing physical exercises that focuses on footwork, trunk twist and strokes like doing shadow movements instead of doing these endurance and cardio exercises which does not make that much sense to me. It might be helpful on a higher level, but I know that we are not that high in terms of level to be this deliberate and thus, I think focusing on tactics would be enough and all the more efficient.

This is limited to my point of view only as a collegiate player because in my experience, I got to get better performances back when I was just playing happily in clubs, but when I started doing this training, I noticed my play to have declined.

In closing, I just wanna ask if is there a better program than this? What I think of is doing more matchplay situations and better yet, doing more club visits so as to improve on exposure.

Hi Wayne,

I tend to agree with you.  I think a greater focus on match situations is a better use of time if you already have good enough basics.

Regarding the physical training, I think a certain degree for that can be useful.  The 30 minutes per week is a reasonable amount of time to spend on this if you are utilising your on table time more efficiently.