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Blog: Nicole Gibbs' Typical 'Work Week'

Hey everyone!

I thought I’d change it up this week and give you an idea of what a typical rehab “work week” looks like for me. Below is everything I did physically this week both to strengthen my body and recover. I’m able to give such an in-depth summary of my week in part because of a new fitness tracker I’ve been employing—the Whoop band. Whoop band is a wearable heart rate tracking device that monitors everything from physical strain to sleep quality and recovery, allowing me to maximize performance and reduce the risk of injury. My volume on a given day is often influenced by the quality of sleep and recovery rate (function of heart rate variability and resting heart rate) that my Whoop band reports back to me each morning.

Thanks to my awesome team of physical therapists, my fitness trainer, and my support team at home, I made some great strides forward this week in my rehabbing process and am extremely hopeful for a return to the practice court this week. One of my major breakthroughs included completing a 40 minute jog on the Alter-G (fancy treadmill at PT that allows you to run with {<}100% body weight) at 90% body weight without any pain in my knee. As soon as I’m able to run for 30 minutes at 100% body weight, I’m cleared to hit the courts!!

Monday:

8-10AM weight lifting & mobility (high intensity)

1-4PM physical therapy: about 30 minutes of heat/ice, 30 minutes manual therapy, 2 hours exercises (medium intensity)

5-5:30PM swimming session (high intensity)

1 hour recovery with Normatec & MarcPro

7 hours sleep

Tuesday:

8-10AM weight lifting & mobility (high intensity)

1:45-2:15PM hill work: speed walk uphill, backwards walk downhill (high intensity)

1.5 hour nap

1 hour recovery with Normatec & MarcPro

7 hours sleep

Wednesday:

11-12AM hiking (medium intensity)

1-4PM physical therapy: same breakdown as Monday (medium intensity)

1 hour recovery with Normatec & MarcPro

9.5 hours sleep

Thursday:

8-10AM weight lifting & mobility (high intensity)

1-3PM photo shoot

4:15-4:35 swimming (medium intensity)

1 hour recovery with Normatec & MarcPro

7 hours sleep

Friday:

8-10AM weight lifting & mobility (high intensity)

1-4PM physical therapy: 30 minutes of heat/ice, 45 minutes manual therapy, 45 minutes running, 1 hour exercises (medium-high intensity)

1 hour recovery with Normatec & MarcPro

7.5 hours sleep

Weekend:

Active recovery and 20 hours of sleep (!!!!!!)

See ya next week,

Nicole

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About My Tennis Life Series:

In February of 2017, Tennis Channel launched its first multi-platform content series My Tennis Life featuring two professional tennis players, Nicole Gibbs (USA) and Sam Groth (Australia), as they traverse the globe in search of valuable ATP and WTA points. The series gives you a behind-the-scenes look of the professional tour. Tennis fans across the globe will witness Sam and Nicole’s efforts to break through respectively on the ATP and WTA Tours, and the challenges they face while trying to improve their game and career earnings.

Find out more about My Tennis Life

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