critique my badminton workout i made?

Shiz...U are damn fit...I can't even do half of that lol.

 

wHOA FINGERTIP PUSHUPS. I haven't seen someone do that since Jet Li in the "The Fist of a Legend"

I'd actually put more emphasis on cardiovascular exercises. More running, skipping you know...

 

IT will take sometime to do everything.. i suggest to the sets gradually. Maybe 2 sets of 10 , later advance to 2 sets of 15 .. then 3 sets of 15.

 

I also hear Yoga is good. Increasing your flexibility and agility is always a great way to improve your badminton movement around the court.

 

runs a lot for increase stamina

 

If I can do 15% of you do, I will be really proud of myself. :crying:

 

For a start, I would reduce the amount of time spent on press ups. Plyometric (clapping) press ups are ok, but finger-tip press ups serve no useful function for badminton. Also, if you're going to spend all that time with press ups, you'll need to balance things out with reverse flies etc.

Using the time saved by reducing the upperbody workout, you might also want to consider adding plyometeric lower body exercises such as drop jumps and depth jumps (and variations thereof). Squatting and lunging is fine (and important for base strength), but for badminton you need to work on maximising force output in the shortest amount of time.

Wayne Young

 

wish u goodluck !!
but I guess i myself can only accomplish the rope skipping part nia ...
for 1 mths

 

i'll probably drop dead on court after doing all these

 

Wayyyyyy too much chest work. Try to make the same amount of push-up and chin/pull ups. Maybe 50% more chest work because it's only pushups :S(You lift your whole body when you do chin-ups but you don't when you do pushups).

Do you use weights with while you lunge, squat or do calf raises ? Because you should If you don't, try to make jump squats and jumping lunges.

 

If you want a really nasty one: Do a wall sit for 20-30 seconds, then from he wall do a wind sprint across the gym.

I agree that finger push ups don't really help , and it anything can lead to finger problems.

most forearms excerecises will also help with finger strength.

I don't even bother with calves anymore other than stretching as I get enough work for them running hills

 

What a freak lol, nah jk . Wow, I couldn't do a fraction of that .

 

running hill? I thot strathmore is pretty flat.....

 

I would add something. Wall sit for 30 seconds, 20 deep jump squats and sprint to the other end of the gym. Take a 30 sec break, rince, repeat. It's intense and better than many "weak" leg exercises. Try to do it as many times as possible or until you die.

 

I can't do 1/4 of what you're doing, but I think most of your work isn't necessary. Badminton is more stamina but your work out is more for physique building.

For warm up I would cut the 100 hop, jumping jacks, and scissor kick.

Upper body, most of your list is for building muscle mass and not muscle endurance. Doing push up is great but in badminton it's more then just the triceps. What I would recommend is that you do push up and pull up. Maybe like 3 sets of 10 or more depending on you. Find a Tennis racket do some foot work and racket stroke as well. This will give your arm it's endurance strength.

Mid body work out is good, Lower body Lunges, and wall sit is good. When I do lunges I hold my hands the back, that help with the balance. When i do wall sit I hold 5 -10lbs weight on each hand and extending my arm straight out. For the calves, wear some boots and do jump ropes using only your fore foot to jump.

Your work out is great if building a good body physique is what you're looking for, but as for badminton. I recommend doing something more with endurance and less with short term strength.

 

A few questions:

1. What are your objectives? Get stronger? Improve work capacity? Improve general athletic ability? Badminton specific ability? etc.

2. How do you intend to use progression? Do you intend to change the weight used? How about the number of sets used? Do you have an approach to monitor your volume of training?

3. What are your training needs? This dictates what you should be working on.

Here are my thoughts on your program:

• 3 sets of everything? Do you intend to do this all in one training session? I think that is way too many exercises. Personally, I do about 3-5 main exercises in my workouts.
• Lower body: I say ditch the wall squats. They're fairly useless because they teach bad squatting technique. A key thing for lower body training is to emphasize the hips. So, deadlifts, romanian deadlift, good mornings, deep squats, wide squats, pull-throughs, and deep bulgarian squats are all good. Make sure you get the technique right- look up these exercises on the internet. Calf raises... might not be optimal. For a badminton player, you should learn to strengthen your ankles for when they land suddenly when changing directions. This is a physical-technical issue, as opposed to purely physical calf raises.
• Upper body: way too much pressing. That'll give you bad posture and injury-prone shoulders. One thing to do with upper body training is to pair your exercises such that you perform the opposite movement with similar amounts of volume. So, for a horizontal pressing movement the the pushup you want to balance that with a horizontal pulling movement, like a fat man pullup. For the pullup, pair that with an overhead pressing movement. Also, alternate one set of pulling with one set of pressing. This all keeps the strength around your shoulders balanced.
• Mid-body: crunches are mostly the same. Don't go overboard with them. Remember that in sports the core muscles are often used to resist movement in the trunk - keep that in mind when selecting exercises.