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04-21-2009, 09:05 PM #1
Training progress and New schedule!
Il begin with the basic rundown of where my badminton began progressed to and haulted. I began when i was 15 playing the sport at school. I had never seen or heard of badminton and it was simply the fun that got me into it.
In the first year i had moved to C Grade standard which is nothing special but quite quick. Another year later i was at Open grade standard competing at nationals. 2 and a half years in i had little money to pay for training as i was in debt from study payments, and i had no transport to training either. lack of motivation unfortunately forced me into a depression patch where i ended up quitting badminton for 1 year.
In this 1 year alone i put on 22kgs of fat. And fitness was now nonexsistent.
upon realising how stupid this decision was iv turned my life around. I had the potential to be one of the best players in australia if i put my mind to it. And now im back to square 1. For the past 4 months iv been on a heavy weights program with a small amount of cardio. training 5 nights a week. In 4 months iv lost 12 KGS and am down to 85kgs now.
My old training schedule can be seen here.
actually i think its on page 5 lol.
Anyways iv fallen in love with my badminton dream one again and this time im not going to let it go. After picking up the racket a month ago and playing once a week since then iv realised i still have the skills to be a fantastic player. Its now more or less resharpening the focus and skills and reshaping my body and fitness entirely.
This is a basic rundown of my new program. It is purely maintaining muscle strength through gym and increasing fitness and skills through badminton training and play.
Gym ~ Chest
Flat Dumbell press
peck deck ~ followed by 20pushups each set
each excersise consists of 3-4 sets and will be various weights.
EG Flat dumbell press = 30 - 35kgs dumbelss for 3 sets.
Finish with Abs (Situps with medicine balls)
And 15-20 minutes of basic cardio
2 hours of basic training with 3 similiar level players.
2 hours of social play.
Gym ~ Biceps and triceps
Barbell curls ~ 21s
each excersise 3-4 sets of various weights
EG Dumbell curls ~ 15-20kg dumbells 3 sets
Finished with 15-20 minutes of cardio
2 hours of strong social play
Gym ~ back and shoulders
lat pull downs
dumbell military press
each excersise 3-4 sets of various weights
EG deadlifts 140kgs 3 sets
Badminton training after gym!
2 hours of fairly easy social play.
2 hours of competitive social play
2 hours of hard fitness/footwork training
2009 ~ Lose another 10kgs and Return to Open grade form
2010 ~ push on to Australian nationals and Australian Open Squad
2011 ~ Compete Internationaly for Australia, start attempting for olympic/commonwealth games selection
Some of you will look at my goals and go errr wtf....olympics nationals LOL doubt it. But when i was at my top form playing nationals i had been playing for just 2 years with basic school based training 2 times a week.
Compared to the other guys who had been playing for 6 or 7 years or more with 3-4 training sessions a week with a state coach.
I had the potential and wasted it. Im not going to let that happen again.
Im still only 19 so theres plenty of time
04-21-2009, 11:16 PM #2
Well, be careful not to burn yourself out mentally
Be aware that training goes through good phases and bad. Some days you improve hugely, some weeks you just plateau.
The higher the level you reach, the harder it is to improve.
Be careful of injuries during your auxillary exercises as these can set you back 1 to 2 months or more.
Are you doing singles or doubles? In singles, it's all about footwork.
04-22-2009, 12:50 AM #3
to get my basic skills/fitness back im beginning more doubles training.
but primarily i will focus on singles.
i no all the pros and cons of the training and how it works...iv been close to the top level and it was just the few **** things mentioned above which saw me give it away for ayear or so.
hopefully progress will be good but il keep everyone updated every once in a while
04-22-2009, 01:11 AM #4
All the best to your return to training. This should be inspirational for BC'ers who are looking at returning to the game.
04-22-2009, 10:38 PM #5
thanks for the kind words.
Il take my camera along to training tonight if i remember so people can see how bad my footwork now is!!! haha
i now have 2 loves in my life again!!!
my girlfriend and badminton wooOOO!!
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