Weight training and first day back to badminton

**SteveStanley** · 06-04-2005, 07:15 AM

JCanada, thanks so much for the information, I will definitely try them out.

**wood_22_chuck** · 06-04-2005, 10:34 PM

I would only add:

Barbell or Dumbells Squats
Barbell or Dumbells Deadlifts

which strengthens your lower back (dead-lifts), buttocks & quadriceps (squats) to build your core strength. Anytime you go for a lunge, you'll be in entering preparation positions to hit the shuttle, and recovery activity after the shot, which stress these muscles.

-dave

**ViningWolff** · 06-05-2005, 10:30 AM

I havea gym in my house and I weight train almost every day. I'm built moreliekyl a football/rugby player than badminton, which works great for power, but i don't care how good of shape you are, when you are 210 lbs, you have to move that mass around. it's fine if you 6'4", but when you're 5' 10" like I am...

The extra muscle (upper body) is good for explosive power, but can kill you if you have a marathon/ go three games. I have to work extra hard to remain at a decent level compared to most guys lighter.

I would reccommend that you concentrate on lower weights resps, mostly lower body and core/torso strength.

**Pete LSD** · 06-08-2005, 01:21 PM

Vining, do you recommend the Bowflex? A friend told me to use free weight whenever possible.

Originally Posted by ViningWolff

I havea gym in my house and I weight train almost every day. I'm built moreliekyl a football/rugby player than badminton, which works great for power, but i don't care how good of shape you are, when you are 210 lbs, you have to move that mass around. it's fine if you 6'4", but when you're 5' 10" like I am...

The extra muscle (upper body) is good for explosive power, but can kill you if you have a marathon/ go three games. I have to work extra hard to remain at a decent level compared to most guys lighter.

I would reccommend that you concentrate on lower weights resps, mostly lower body and core/torso strength.

**ViningWolff** · 06-09-2005, 11:38 PM

Originally Posted by Pete LSD

Vining, do you recommend the Bowflex? A friend told me to use free weight whenever possible.

I train pretty much exclusively with free weights, with some cable work for triceps and lat pulldowns.

I don't like bowflex at all, I find the resistance system to be uneven/jerky. No one I know big into weight training has one - I will give that they are convenient for space.

For badminton I'd suggest hammer strength - free weights are very good, but you can tighten up in ahurry. I found with hammer strength, I work as hard, but don't get the same stiffness becasue the hammer strength equipment provides a measure of stability.

**Pete LSD** · 06-10-2005, 12:25 PM

I am a total newbie to free weight. Do you recommend a trainer? Or can I get away with just reading books borrowed from the library?

Is hammer strength the name of machines with independent legs and hands movement and uses weight plates?

Originally Posted by ViningWolff

I train pretty much exclusively with free weights, with some cable work for triceps and lat pulldowns.

I don't like bowflex at all, I find the resistance system to be uneven/jerky. No one I know big into weight training has one - I will give that they are convenient for space.

For badminton I'd suggest hammer strength - free weights are very good, but you can tighten up in ahurry. I found with hammer strength, I work as hard, but don't get the same stiffness becasue the hammer strength equipment provides a measure of stability.

**cooler** · 06-10-2005, 12:29 PM

am not into bodybuilding training but my gut feel says free weight is the way to go. KISS rules.

**wood_22_chuck** · 06-10-2005, 12:46 PM

Get a trainer, Pete. There's too much things that's going on. Books can be for reference, but not learning fresh.

-dave

**Pete LSD** · 06-10-2005, 01:31 PM

Yeah, I should get a trainer

. Just did a google search and came up with www.hammerstrength.com I just remember that I used these type of mahcines back in the good old days of university

- the workout came very close to free weight.

**stumblingfeet** · 07-14-2005, 08:44 PM

What are your experiences with pullovers or straight arm pull-downs? When I first started working out, I really liked using the Nautilus super pullover machine. For the past few years, I've been working out of another gym without such a machine, so I didn't to that type of exercise for a while.

However, I saw a featurette on tv about some pro tennis players fitness programs which had them, and I can see how such exercises may transfer well to the conventional overhead stroke. Both involve moving the arm through a wide arc with the arm fairly extended. Unlike lat-pulldowns, the elbow position is static (with an isometric tricep contraction) rather than bending during the pulling down of the arms, which is more similar to a badminton stroke. The core is also involved in the maintenance of stability because of the constantly changing angle of resistance. Also, performing pullovers on a weight bench allow for the possibility of adapting the strength exercise into a power exercise using medicine balls.

What do you think?

**lou_tennant** · 09-08-2005, 10:28 AM

Originally Posted by wood_22_chuck

which strengthens your lower back (dead-lifts), buttocks & quadriceps (squats) to build your core strength.

Core strength is very important, just because you work your Abs don't forget your upper and lower back and the rest of the body trunk.

In B we encounter a lot of twists, turns and stretching of the trunk. Everything needs to be in balance, and if you injure your trunk (back for example) every other body part will have plenty of time to rest.

Speaking from torn ligaments in my lower back during a league match, jumped for a smash, the feathered shuttle was slightly damaged and flew oddly, I twisted to make the shot...... Without my feet pressing on the floor it was all trunk muscle doing the work, my lower back took the brunt of it.

I missed two years match play, it took 12 months to get back on a court and play comfortably. Swimming (non-impact which is excellent), Aerobics, weights and stretching all help me get back in to shape.

**Squirter** · 09-09-2005, 04:19 PM

I've got a few questions. I've heard you shouldn't weight lift until you hit some age, was it 17 I think? Why is that?

I've heard that if you weight train when you're still in your teens (and still growing taller), you'll stop growing. Is that true?

**Gollum** · 09-13-2005, 07:42 AM

Originally Posted by Squirter

I've got a few questions. I've heard you shouldn't weight lift until you hit some age, was it 17 I think? Why is that?

I've heard that if you weight train when you're still in your teens (and still growing taller), you'll stop growing. Is that true?

No, you won't stop growing, but your growth may be adversely affected. Weight training may distort the growth plates (cartilage, I believe) between your bones, which will ossify when you finish growing. Until then, they are soft and bendable, and should not be put under heavy load.

Body weight resistance training is normally fine, and is sufficient for most training programmes anyway.

**Double_Player** · 09-13-2005, 04:51 PM

I lift weight like crazy during summer. but now that the season start, i'm reducing it to 3 times a week. lifting weight improve your strength to some point. I see no problem with muscular badminton player or linebacker built as long as his game is not affected.

as of squat, I don' really do it in fear of injury at the wight I'm able to squat. I do leg press instead. upper body strenght, bench press, shoulder activities, situp; lots of them. back is row, always work the best.

**jerby** · 10-05-2005, 02:54 PM

Originally Posted by ViningWolff

I havea gym in my house and I weight train almost every day. I'm built moreliekyl a football/rugby player than badminton, which works great for power, but i don't care how good of shape you are, when you are 210 lbs, you have to move that mass around. it's fine if you 6'4", but when you're 5' 10" like I am...

The extra muscle (upper body) is good for explosive power, but can kill you if you have a marathon/ go three games. I have to work extra hard to remain at a decent level compared to most guys lighter.

I would reccommend that you concentrate on lower weights resps, mostly lower body and core/torso strength.

I'm 6'3'' and weigh 65kg/143,3lbs (16 years old) is that considered a badminton-'body'?

**ViningWolff** · 10-05-2005, 03:23 PM

Jerby - if anything you're a little skinny, but given your age, you'll likely put on some mass yet. A former canadian Champion was 6' 4" and he told me his normal playing weight was around 195 lbs.

I've been weight training hard along with running and I'm now back up to about the 205 pound mark. I'm doing a full leg work out twice a week with minor leg work ( mostly hamstrings in between)

I may go up to two days runs or add some basketball to get my weight down/cardio up.

**jerby** · 10-05-2005, 03:28 PM

me? skinny?

no way!

absolutly right...i'm already gaining mass..i was see-thru a year ago...
no idea what my eventual weight it..i'm just naturally skinny, so god knows...

i can't imagine how badminton would be weighing 30 lbs more..but i can reason it's easier for me to move around..