Endurance Vs Speed

it's both important, don;t go thinkign your wastign time!

jogging trains your cardio-vascular system (among others)...the players with the "weak" cardio-vascular system are the ones you see panting...and breathing heavy...

just don't think you'll be able to jump higher when jogging a lot...

 

Don't worry so much about growing what kind of muscles and in what proportion. I used to think like you also hehehe. Just train like the nature of your sport, that way you'll grow the appropriate muscles in the right proportions. About jogging, I recommend sprint jogs sprint jogs. Meaning you jog for 100m and then sprint another 100m rinse and repeat 8 laps around a 400m circuit. Take that as one set of a game. So if you want, you can do it 3 sets of 8 laps. You won't be sprinting at your maximum speed most of the time, but do put in your best effort each time you sprint.

There are other exercises that promotes endurance, agility and speed but you need someone to show them to you. Describing them with words is just not good enough. Anyway weights are important and do 8 to 15 reps min and max each set. But make sure you're pumped out each set, so don't use a weight that's too light for the number of rep you are doing. Shouldn't do weights for too long of a period, maybe 2 months would do, and only at a max of 3 times a week. Preferably keep it to twice a week. 1hr each time. At the end of the two months you ought to be doing your plyometrics training. There are some plyometrics that involves the use of weights, I think someone described some of them before. There's a thread started by someone who went to China to train, you could go have a look there. Be careful when you're doing the plyometrics with weights though, don't do with something that's too heavy. Remember safety first Injuries can scrap all your year long training.

 

15yo you can already do weights, just don't do weights as heavy as yourself. And don't do squats. You can do leg extension and leg press instead of squats. But I also assume that you don't have a coach or an instructor to make sure you are doing the right things, so better avoid it anyway I don't want to be responsible if anything happens

 

squats in weights training term is where you mount heavy weights on your back and squat down into a position as if you are sitting on the edge of a chair. Don't worry about weights training unless your coach can take you to the gym and show you how to train using weights.

 

Agree, don't worry what type of muscles you have. It's like worrying about whether or not you are a girl or boy.

 

You are born with a ratio of both fast and slow twitch muscles (FTMs, STMs). You cannot change that ratio but you can optimize it. STMs are the key to endurance. FTMs are the key for explosive power. It's probably pretty obvious, STMs are smaller and FTMs are bigger.

At the competitive level, a person with a high percentage of STMs will be ideal for running marathons and other endurance type activities. A high FTM ratio will be ideal for sprinting such as the 100 meter dash.

A world class sprinter will have as high as 95% FTM to just 5% STM. The inverse can be said of top marathon runners, 5% FTM to 95% STM.

Going back, you cannot change the ratio (under normal circumstances...if you use genetic enhancing stuff...who knows? I do not condone it) but you can optimize your muscles by working out, sleeping and eating right, and all that jazz.

Let's say your ratio of FTMs to STMs is 50%/50% but your efficiency for each muscle is 50% of max, this is what you can train/improve. Once you reach your efficiency maximum, you are done, you have peaked.

Also, weight, height, body limb dimensions can play a minor to major role in your overall performance. These are also reasons a fit person with a lower FTM ratio can outsprint another person, lesser fit, with a higher FTM ratio.

Too much to talk about but you get the idea, I hope.

 

I read it on a sport forum saying that even though speed is important,most people do 80% endurance training and 20% speed training.
But i suppose for playing of badminton,you might want to change it to 60:40

 

I think it depends on your focus. If you predominantly play doubles, 60:40 is probably good. If singles, maybe 70:30 or 80:20 as it's more taxing.

 

Ok, regarding FTM and STM, yes you don't need to worry about it if you just train according to the nature of the sports. If you are trying to train professionally, then its better to know it. So, for a start, different parts of your body will need different training methods to encourage the growth of either FTM or STM. Some parts of the body will need more training methods that stimulates the growth of STM more while some will need the exact opposite. The leg is an interesting one at that, you need to have a good balance of both. You need power to jump and you need endurance to last you running all over the courts or rather jumping all over the courts for doubles players.

Here's a common misconception: Doubles players don't need to do as much endurance training as compared to singles players. Wrong!~ TEET!!~ The truth is, Doubles players don't need to do as much stamina training as compared to singles players Hehehee Look at the doubles players today, they jump all over the court and smash all over the court and play so fast. You think you won't get tired playing like that? Ofcourse you will but you probably won't run out of breath as much as compared to playing singles. So stamina is a measure of how strong your breathing power is while endurance is how long your muscles can last before becoming fatigued. Running is a form of endurance and stamina training. Weights is a form of strength and endurance training. Plyometrics is a form of endurance and speed training. <--at least IMO Hehehee

 

That is actually quite true, more like 70:30 for badminton. Lets say for a 3 month period, the first two months or so professionals would spend training for strength and endurance. The last month would be more dedicated to speed training and more of endurance. You need more strength to push you off into a new level of speed and that seems to be the most efficient way to do it