Weights for Muscular Endurance or Max Str.?

Discussion in 'Techniques / Training' started by CarrotLegs, Mar 16, 2006.

  1. CarrotLegs

    CarrotLegs Regular Member

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    Just wondering if u do weight training should u train more for. Muscular endurance or maximum strength. My friend does it for max str. but im not sure what is better for badminton. My thoughts are that muscular endurance is better.
     
  2. sala_ryan

    sala_ryan New Member

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    Try both if u r confused.
     
  3. cgote16

    cgote16 Regular Member

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    to my understanding, muscle endo. is the way to go, buiding large muscles may look nice but when doing high weight low rep. ur muscles are powerful but will not be able to last the intire match. I do circuit training 4 times a week, i found it has really helped my game and im much quicker now. Circuit training is light waight lots of reps. and no brakes, just moving from one activity to the other by running. i start off with 100 double skips 20 push ups 20 sit ups 10 dips, on the bike for 30 sec. hard then back to the skiping ...i do this 3 times with out a brake...then for my liking (and the ladies!!) i do heavy weight training...hope this helps
     
  4. ViningWolff

    ViningWolff Regular Member

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    Going for single lift maximum strength puts a LOT of stress on the muscle and can lead top injury.

    Keep in mind that the additional bulk means more mass to move around the court. I may be bloody strong for a badminton player, but the nickname "Rhino" speaks volumes on my bulk.

    I would tend to lower weight, fast reps. Produces lean strong quick twitch muscle.
     
  5. wun.sun

    wun.sun Regular Member

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    My coach, Dominic Soong, said to pick a low weight, I picked 40 lbs generally. Do as many reps of that weight in 2 mins, cut that in half, and than do 3 sets of that. For example, if I do 120 squats in 2 mins, i do 3 sets of 60 of that same weight.
     
  6. CarrotLegs

    CarrotLegs Regular Member

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    Holy! 40lb is alot o.o
     
  7. cgote16

    cgote16 Regular Member

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    hey won.son, i know ur coach, u play at RA i believe?? anyway were u at the HP tourny at the RA and r u playen the ontarios?...i play out of harwood phoenix by the way
     
  8. stumblingfeet

    stumblingfeet Regular Member

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    Increasing your maximum strength indirectly improves your strength endurance because the lighter weight becomes a smaller percentage of your maximum strength.

    Traditional periodization calls for increasing maximum strength first, then later "converting" that strength into more useable forms suchs as power-strength and strength-endurance.
     
  9. Iwan

    Iwan Regular Member

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    Generally you should be aiming to do between 8RM to 12RM weights for. That will increase your strength which is very important in gaining explosive power through doing plyometrics. As for endurance, there are many endurance training that you can do. Generally, do endurance training after your technical training and wack yourself out for the day with it.
     
  10. Michael-Lam

    Michael-Lam Regular Member

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    yeah go endurance and rely on technique for power
     
  11. Roman00

    Roman00 Regular Member

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    for badminton it would be low wieghts more reps, because when you do max wieght low reps, that only increases the size of arms/ the strength of it. But what a person needs for badminton is lots of reps low wieghts. It helps you alot when your playing a game. because a game usally last a pretty long time.
     
  12. westwood_13

    westwood_13 Regular Member

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    Definitely endurance.

    You should be able to do 12-15 reps of whatever you are doing. To ensure you're training all the muscle groups individually, use free weights instead of a bar, especially with things like chest press, curl-ups, etc.
     
  13. DinkAlot

    DinkAlot dcbadminton
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    Perfect response. I'm against max lifting since I've been injured a number of times doing so. :(
     
  14. stumblingfeet

    stumblingfeet Regular Member

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    First of all, it is necessary to classify what is meant by max strength and muscular endurance.

    Lifting for endurance is any set lasting 10-120 seconds. This is the range in which the lactic anaerobic system is dominant, so the weights that can be handled are naturally a bit lower. This time bracket is usually used very heavily by people seeking increases in size, as the longer time under tension will encourage your body to adapt by increasing in structural size. This includes muscles, tendons, etc.

    Training for max strength would be doing sets lasting less than 10 secs. In this time bracket, the alactic anaerobic system would be dominant, allowing for the greatest force output. One of the key objectives with this type of training is to train your nervous system to be able to recruit as many motor units as possible, therefore getting as much force as possible from the muscles that you've developed.

    Finally, we get to power training, which is the where we actually bring the benefits of strength training to sport. Power training can be subdivided into two types: strength-speed and speed-strength. Strength speed is the ability to reach maximum force output as quickly as possible, and speed strength is the ability to reach maximum speed as quickly as possible.

    Basically, in training you should be do a block (4-6 weeks) of hypertrophy/strength endurance training to prepare yourself for max strength training. Then do a max strength training block to prepare yourself for power training. Follow that up with a block of power training to realize that training into improved performance.
     

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