hey everyone i signed up ages ago end of last year but have just started using the forums today i began badminton at the age of 15 and within 2 years progressed from never touching a racket to A grade / Open grade. I competed at the Australian u19 Nationals for Queensland. Unfortunately with the lack of training in my State and no funding i was outdone by fitter and more experienced players. I then took 6 months off after losing interest. Began again which lasted about 1 month. Then took another year off after having no transport to training. Since the new year has begun i have created an intense training program to get back into shape. and hopefully by the end of the year il be back at national leve and competitive in Open grade. This is my training program Currently i am doing a 5 night trianing split. MONDAY - Chest training Dumbell press - 10 reps 25kg flat dumbell press - 10 reps 30kg flat dumbell press - 8 reps 32.5kg flat dumbell press Bench press - 10 reps 50kg - 10 reps 60kg - 10 reps 70kg if i can push it if not another set of 60kg Cable Fly - 10 reps 3 plates on lowest height - 10 reps 3 plates middle height - 10 reps 3 plates highest height Peck deck - 10 reps 6 plates - 10 reps 6 plates - 10 reps 7 plates 3 Kilometre run. TUESDAY - Biceps Dumbell curls - 3 sets 10 reps of 12.5 - 15kg dumbells Barbell curl - normally around 30 kg curls 3 sets of 10 reps Hammer curls - 3 sets of 10 reps 12.5 kgs 21's - 3 21's on around 20kgs depending how strong i am feelings 3kilometre run. WEDNESDAY - Triceps Close grip bench press - 50 or 60kgs 3 sets of 10 reps Triangle pull down - 10 reps 5 plates - 10 reps 6 plates - 10 reps 7 plates scull crushers - 3 sets of around 20kgs 10 reps in each dips 3 sets of 8-10. 3kilometre run. THURSDAY - BACK Standing bentover rows - 3 sets of 10 reps 60kgs - 70kgs Lat pull downs - 10 reps 6 plates - 10 reps 7 plates - 10 reps 7 or 8 plates wide grip pull ups - 3 sets of 8 - 10 reps bent over dumbell pull - 30kg dumbell 3 sets of 10 reps PER ARM sometimes 35kg dumbell. 3kilometre run. FRIDAY - SHOULDERS Shoulder press - 20kg dumbells 3 sets of 10 reps. Standing military press - 30kg 3 sets of 8-10 seated military press - 50kg 3 sets of 8-10 Standing dumbell front raises - 3 sets of 10 reps per arm 12.6 kg dumbells 3kilometre run. Every 3 weeks i am adding 1km to the run and as i get stronger the weight increases slightly. Im hoping to drop my weight from my year off training and get back into peak physical fitness!!!!! I am about 6ft2 and weight 95kgs. Hoping to drop 20kgs of fat and gain about 10kgs or more of muscle. If theirs any aussies out there im Brad Goeldner from Queensland if you remember me lol Lets hope i can return to form and make the national team because i feel i have the mental focus and dedication to get their!!!! And the natural ability.
Hi Brad, That is impressive considering you never played until 15. What times are you getting for your 3km runs? Beep test? I'd recommend interval training too. And rotator cuff stuff. It would be very very difficult to lose 20kg of just fat. But it's definitely the right idea. How often do you/intend to play each week? What would your on-court training comprise? I'm going to compete in the Brisbane tournament in July, we just might vs each other, mhhuuhahahahaha
Wow that's a well planned training schedule. I like playing but training is just "over doing it" for me. All the best in your goal to make National Team.
well at the moment im sticking to this training for a solid 3 months. when i make it to training i will be starting with saturday after noon and sunday morning training. Once i get back into it il pick up another day of training mayb wednesdays with the state team.. when i was playing national level i was only training twice a week at my local club so i dont think it will take too much on court training before im back into it. and it takes me 20 minutes to do 3km run because i do stop and start..i normally run 1.3k non stop then walk a bit then run another k then walk abit..seeing as im stupidly unfit it will take me a while before i get good times.
Welcome.. ..to BCDF, bradmyster!..Wow, all i can mutter is "What dedication & commitment!". What can i say other than best wishes & good luck to your plan. Achievable? Yes. Good to know also you're back in full swing for badminton. And looking fw to your updated news in the future.. Anyway, keep visiting us and have fun surfing in here!
