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  1. #1
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    Default Tough weight training

    I just did the toughest weight training ever. I believe it was so difficult to me b/c naturally i am very quick/fast/bouncy but my endurance is naturally poor. My coach used to do it in Indonesia. Basically you do weights but do 40 reps of each weight then 30. I would use about 60% of my max weight, but this is only the first time i've done the whole circuit. The point of doing these weights is to do them quickly as if you were working on footwork. I have never felt like puking after weights before... this is what I did:

    40 reps, 30 reps half squat

    40, 30 calf raises

    40, 30 inclined squats

    40, 30 leg extension

    Do all of these excercises quickly. The burning i felt was unreal, also the workout only takes 20-30 minutes including warm up!

    If you are naturally more fast twich fibers this workout will make you feel it!
    I was planning on doing 400m sprints today but there was snow on the ground. This IMO is harder and the natural high lags for 30-45 min afterwards!

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    Sounds a lot like plyometrics for your legs. Wow, snow in April is unreal!!

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    I dont get it can you explain those weight training techniques? do we do our max weight? Where did you find out about this weight trainign?

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    Sounds great !

    Try doing these strengthening exercises after badminton training, before stretching / flexibility.

    Although you may lose some power after badminton training, it's may be better then the other way round.

    Make sure you have good protein intake afterwards too.

    I bet after your weight training and muscle recovery, you felt faster and stronger.

    Sports science is the new way to train smart and prevent unnecessary injury


  5. #5
    Regular Member jug8man's Avatar
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    Quote Originally Posted by eizmed
    Sounds great !

    Try doing these strengthening exercises after badminton training, before stretching / flexibility.


    Sports science is the new way to train smart and prevent unnecessary injury

    Eiszmed
    These two sentences contradict one another.


    Eurasion
    Keep up the good work & listen to your Coach. He should know what's good for you.

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    Quote Originally Posted by eizmed
    Sounds great !

    Try doing these strengthening exercises after badminton training, before stretching / flexibility.

    Yes like Jugman said, they do contridict eachother and umm wouldnt you have stretched already before the badminton training??

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    I've done lots of weight training before but in the 8-12 reps 3 sets... nothing compared to this. nothing at all

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    Quote Originally Posted by Taijis
    I dont get it can you explain those weight training techniques? do we do our max weight? Where did you find out about this weight trainign?
    Both are answered in the original post. Use 60-70% max weight and the person who told me about this is my coach from indonesia, former #1 in the world MS.

    It is somewhat like plyos but different burning sensation

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    Yeah Eurasion, make sure after a workout like this you get sufficent amount of protein. About 30g is necessary.

    To explain really simply, after a workout, your body turns canabalistic. It's hungry for protein, and you have only about 20 minutes to feed it some. After that, it'll extract protein from your muscles which can lead to muscle tearing, and on top of that, your muscles won't grow.

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    Welcome to the wrold of "super sets".

    I can't due as many with the legs given my knee problems, but every third workout I'll due supersets on various body parts

    For example on bench press:

    3 sets of 50 at 45lb
    3 sets of 35 at 65lb
    3 sets of 20 at 95 lb
    3 sets of 10 at 135 lbs

    Do all of these as fast as I can.

    With something like biceps I'll do a couple sets of 40-50 reps with light weight (say 35 lbs with the e-z curl bar) - switching up my grip every ten reps.

    it's good for shocking the muscle groups.

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    Quote Originally Posted by fishmilk
    Yeah Eurasion, make sure after a workout like this you get sufficent amount of protein. About 30g is necessary.

    To explain really simply, after a workout, your body turns canabalistic. It's hungry for protein, and you have only about 20 minutes to feed it some. After that, it'll extract protein from your muscles which can lead to muscle tearing, and on top of that, your muscles won't grow.
    I know the basics about anabolic and metabolic processes. I've read tons of material on it. Sports nutrition and body building is almost like a hobby of mine even if I dont strictly follow. One question tho. After a workout will your body find fat to burn? Or will it just deconstruct muscle? Assuming you are depleted of carbs.

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    Quote Originally Posted by Eurasian =--(O)
    I know the basics about anabolic and metabolic processes. I've read tons of material on it. Sports nutrition and body building is almost like a hobby of mine even if I dont strictly follow. One question tho. After a workout will your body find fat to burn? Or will it just deconstruct muscle? Assuming you are depleted of carbs.
    Well fat is when you have excess protein, it will be stored as fat for you to use as energy and burn off later. I don't think it works that way though, if you don't have protein, I doubt your body would just burn off the excess fat. Besides, with workouts like yours, I doubt you need to worry about burning off excess fat

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    Regular Member jug8man's Avatar
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    Quote Originally Posted by fishmilk
    Well fat is when you have excess protein, it will be stored as fat for you to use as energy and burn off later. I don't think it works that way though, if you don't have protein, I doubt your body would just burn off the excess fat. Besides, with workouts like yours, I doubt you need to worry about burning off excess fat
    I thought Fat is from excess carbs which are more likely to be stored?
    My understanding is that excess protein is 'pissed' out of the system.

    Hence stuff like Atkins diet being practiced

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    Yeah, as far as my bio knowledge goes, excess protein is either pissed out after being degenerated into urea or stored as glycogen (not to be confused with fat). Correct me if im wrong.

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    Quote Originally Posted by ViningWolff
    Welcome to the wrold of "super sets".

    I can't due as many with the legs given my knee problems, but every third workout I'll due supersets on various body parts

    For example on bench press:

    3 sets of 50 at 45lb
    3 sets of 35 at 65lb
    3 sets of 20 at 95 lb
    3 sets of 10 at 135 lbs

    Do all of these as fast as I can.

    With something like biceps I'll do a couple sets of 40-50 reps with light weight (say 35 lbs with the e-z curl bar) - switching up my grip every ten reps.

    it's good for shocking the muscle groups.
    I wonder whether your sort of routine of fast repetitions at quite heavy weights as well as Eurasian's will give you bulging muscles instead, more of the boldy-building kind? If so, will this help or hamper your badminton playing abilities?

  16. #16
    Regular Member Loh's Avatar
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    Default Nuitrition Balanace

    Quote Originally Posted by jug8man
    I thought Fat is from excess carbs which are more likely to be stored?
    My understanding is that excess protein is 'pissed' out of the system.

    Hence stuff like Atkins diet being practiced

    My understanding too that carbohydrate gives energy and unused carbo are stored as fat, which can be called upon to provide energy when necessary.

    Protein helps in developing and repairing muscles.

    So what should be an athlete's balanced diet?

    Carefully planned nutrition must provide an energy and nutrient balance. The nutrients are:

    Proteins - essential to growth and repair of muscle and other body tissues

    Fats - one source of energy and important in relation to fat soluble vitamins

    Carbohydrates - our main source of energy

    Minerals - those inorganic elements occurring in the body and which are critical to its normal functions

    Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body

    Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water

    Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system

    Your daily energy requirements

    Personal energy requirement=basic energy requirements + extra energy requirements:

    Basic energy requirements

    For every Kg of body weight approximately 1.3 kcal is required every hour. (An athlete weighing 50Kg would require 1.3 x 24hrs x 50Kg=1560 kcal/day)

    Extra energy requirements

    For each hour's training you require approximately 8.5 kcal for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 x 2hrs x 50Kg=850 kcal)

    An athlete weighing 50Kg, who trains for two hours, would require an intake of approximately 2410 kcal (1560 + 850)

    Energy Fuel

    Like fuel for a car the energy we need has to be blended. The blend that we require is approximately as follows:

    57% Carbohydrates (sugar, sweets, bread, cakes, rice, noodles, pasta)
    30% Fats (dairy products, oil)
    13% Protein (eggs, milk, meat, poultry, fish)

    The energy yield per gram of carbohydrate, fat and protein is as follows:

    Carbohydrate - 4 kcal
    Fat - 9 kcal
    Protein - 4 kcal.

    So what does our 50-kg athlete require in terms of carbohydrates, fats and protein?

    Carbohydrates
    - 57% of 2410=1374 kcal - at 4 kcal per gram=1374 / 4=343 grams

    Fats - 30% of 2410=723 kcal - at 9 kcal per gram=723 / 9=80 grams

    Protein - 13% of 2410=313 kcal - at 4 kcal per gram=313 / 4=78 grams

    Our 50kg athlete requires: 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein
    Last edited by Loh; 04-24-2006 at 02:11 AM.

  17. #17
    Regular Member jug8man's Avatar
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    Dear Loh,

    Thank you for your detailed description on the food groups. Many of us including yours trully will find these info very usefull. It may not be new to all of us, but it sure is reassuring to hear something that sounds right based on our own readings.

    cheers


    Quote Originally Posted by Loh
    My understanding too that carbohydrate gives energy and unused carbo are stored as fat, which can be called upon to provide energy when necessary.

    Protein helps in developing and repairing muscles.

    So what should be an athlete's balanced diet?

    Carefully planned nutrition must provide an energy and nutrient balance. The nutrients are:

    Proteins - essential to growth and repair of muscle and other body tissues

    Fats - one source of energy and important in relation to fat soluble vitamins

    Carbohydrates - our main source of energy

    Minerals - those inorganic elements occurring in the body and which are critical to its normal functions

    Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body

    Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water

    Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system

    Your daily energy requirements

    Personal energy requirement=basic energy requirements + extra energy requirements:

    Basic energy requirements

    For every Kg of body weight approximately 1.3 kcal is required every hour. (An athlete weighing 50Kg would require 1.3 x 24hrs x 50Kg=1560 kcal/day)

    Extra energy requirements

    For each hour's training you require approximately 8.5 kcal for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 x 2hrs x 50Kg=850 kcal)

    An athlete weighing 50Kg, who trains for two hours, would require an intake of approximately 2410 kcal (1560 + 850)

    Energy Fuel

    Like fuel for a car the energy we need has to be blended. The blend that we require is approximately as follows:

    57% Carbohydrates (sugar, sweets, bread, cakes, rice, noodles, pasta)
    30% Fats (dairy products, oil)
    13% Protein (eggs, milk, meat, poultry, fish)

    The energy yield per gram of carbohydrate, fat and protein is as follows:

    Carbohydrate - 4 kcal
    Fat - 9 kcal
    Protein - 4 kcal.

    So what does our 50-kg athlete require in terms of carbohydrates, fats and protein?

    Carbohydrates
    - 57% of 2410=1374 kcal - at 4 kcal per gram=1374 / 4=343 grams

    Fats - 30% of 2410=723 kcal - at 9 kcal per gram=723 / 9=80 grams

    Protein - 13% of 2410=313 kcal - at 4 kcal per gram=313 / 4=78 grams

    Our 50kg athlete requires: 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein

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