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Thread: Training At Home
05-31-2009, 01:45 AM #35
here is how i train for weights.maybe you can get an idea from itexample you are doing an exercise,lets say for example,bicep curls...lets say you can lift maximum 10kg for 8 reps for the first set,then immediately change to a lighter weight and do maximum 12 reps.this is ONE set.the meaning of maximum means after that amount of reps you cant do any more for that set.the reason for lifting heavy for the first part is to built your strength and muscle first,then you lift the lighter weight more reps to build the edurance needed for badminton.that is 1 set.rest only 30 seconds in between each set and try to do 3 sets.most people rest longer than 30 seconds in between sets but i rest shorter cos you dont have much time to rest your muscles in between rallies in a badminton match.obviously due to the short rest time the 2nd and third set will be very hard to do your start slowly first!just my 2 cents.hope it helps
Last edited by jjlow; 05-31-2009 at 01:57 AM.
05-31-2009, 06:20 AM #36
First of all the thread has grown - sorry I havn't seen the thread in a long time , i will go back now and read everything.
jjlow I understand what your doing here.
Your developing muscular strength , then muscular endurance , then you are trying to shorten the recoverey times for your muscles.
Thankyou , it is a nice idea!
05-31-2009, 06:27 AM #37
What I have noticed , is people are concentrating on training their arms.
To be honest , a powerful smash is good , but a less powerful smash in an accurate place is the best!
I don't see a lot of people training their legs.
You play with badminton with your legs!
Your legs are the engine , your arms are the finesse.
I want to incorporate a lot of leg training into my training.
05-31-2009, 02:33 PM #38
06-01-2009, 03:19 AM #39
And he probably isn't even breaking a sweat.
06-01-2009, 05:29 AM #40
06-01-2009, 01:46 PM #41
Regarding , Leg strength , anyone know a way of using weights to increase strength with legs?
Also , which one would you recommend -
Wall Sits ( Sitting , with your legs bent a 90 degrees )
Which one would be better , I would have thought that Squats were better because they would be better for your fast twitch fibres?
But I am not sure - anyone got an answer.
I am also looking into the Yoga , maybe not classes but a short session before and after the strengthening sessions at home. This will help to increase my flexibility and I have to say my flexibility is terrible at the moment!
06-02-2009, 05:16 AM #42
My coach recommended lunges. Just hold the weights to either side of you (equal weight in both hands) and then perform the exercise.
I personally do squats with weights, I also do jump squats, just not with weights, lunges and calf raises. However I'm not entirely sure of how useful increasing leg strength is. Leg speed is probably more useful, so skipping is really good, but there's no space where I live to do that.
06-02-2009, 11:24 AM #43
Yeah I will definitely incorporate skipping into my training!
Hmmm thanks for your input
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