Weight training and first day back to badminton

***Oldhand*** · 01-30-2009, 10:27 AM

Originally Posted by Dchee

Dude..this is not body building time...ur way is for like football players..cmon a badminton player wouldn't spend their time lifting weights a whole weekly basics...they would rather go to the courts and try to improve their footwork.

Well, you'd be surprised

A great many badminton players take weight training very seriously.

**bradmyster** · 02-01-2009, 08:57 PM

Originally Posted by Oldhand

Well, you'd be surprised

A great many badminton players take weight training very seriously.

yup and there is a tremendous amount of different between size training and strength training... you could be as skinny as lee chong wei and be able to bench as much as i can...it all depends on how you train and how tight your muscle fibres are...as wel as how fast they twitch.

If i was doing size training id be eating a heapload with lots of suppliments including protein creatine etc etc. I take an energy supliment and tahts it...i eat a salad serving for lunch each day and a small meal for dinner.

sooo hopefully as i said fitness and strength will skyrocket!!!

**caduceusnz** · 02-03-2009, 08:44 AM

Any advances on this book I asked about a few weeks ago?

**William86_98** · 06-12-2009, 07:08 PM

for badminton, I think the key to any weight training is to do eccentric lifting...since that is best for injury prevention...also...eccentric lifting is better for gaining power (strength/time) and obviously...training for muscle endurance as opposed to muscle strength is the way to go.

**skuo2003** · 06-18-2009, 10:00 PM

I am surprised at the lack of mention of jump roping as part of their workout. It is very effective in training leg muscles, especially if you do one jump per two spins of the rope.

**volcom** · 06-27-2009, 08:41 PM

Originally Posted by bradmyster

yup and there is a tremendous amount of different between size training and strength training... you could be as skinny as lee chong wei and be able to bench as much as i can...it all depends on how you train and how tight your muscle fibres are...as wel as how fast they twitch.

If i was doing size training id be eating a heapload with lots of suppliments including protein creatine etc etc. I take an energy supliment and tahts it...i eat a salad serving for lunch each day and a small meal for dinner.

sooo hopefully as i said fitness and strength will skyrocket!!!

Nice your training plan is very similar to mine, although I'm trying to slowly get my strength back after suffering another herniated disc :'(....

Have you tried T-bol lor Nocedex XT?

**bradmyster** · 08-27-2009, 05:52 PM

Originally Posted by volcom

Nice your training plan is very similar to mine, although I'm trying to slowly get my strength back after suffering another herniated disc :'(....

Have you tried T-bol lor Nocedex XT?

nope have not tried those!
my training schedule has changed alot!!
as i get fitter and stronger it changes haha

also due to a few major injuries iv had over the last couple of months.

I now train strength weight training monday tuesday wednesday nights. Badminton training Mon Tues Thurs Fri Sat Sunday!! (sunday if i havnt been out the night before haha)

**Nuetronist** · 09-05-2009, 05:48 PM

Bradmyster, would you please kindly share your training program? As in what excercises and how many reps/sets. Your post on strength training, without an increase in mass as well as your diet is very intriguing.

energy supliment and tahts it...i eat a salad serving for lunch each day and a small meal for dinner.

I was under the assumption that a reasonably large (well, larger than what is required by someone not weight training) portion of protein was required to efficiently build muscle fibres. Also, what do you mean by energy supplement? As in red bull, rockstar, monster, etc?

**bradmyster** · 09-07-2009, 05:29 PM

Originally Posted by Nuetronist

Bradmyster, would you please kindly share your training program? As in what excercises and how many reps/sets. Your post on strength training, without an increase in mass as well as your diet is very intriguing.

I was under the assumption that a reasonably large (well, larger than what is required by someone not weight training) portion of protein was required to efficiently build muscle fibres. Also, what do you mean by energy supplement? As in red bull, rockstar, monster, etc?

My training / diet has changed dramatically over the last few months.
Diet wise i eat 2 standard serves of chicken with rice or pasta spaced out at around 11am then 1am. Thats my lunches. Then for dinner whatever we have as a family. May be steak, spaghetti, BBQ anything.

Training wise i am now training just 3 days a week at gym. Monday doing chest, Tuesday legs and abs, wednesday Biceps/triceps.
Monday Tues Thurs Fri Sat are badminton days aswell.

If you want my training program hmmm EG chest days we will start off doing Bench press. 60kgs 10 reps, 60kgs 10 reps 70kgs 10 reps.
Flat dumbell press. 25kgs 4 sets of 8 - 10 reps.
Cable flys. 3 sets of 3plates..not sure of the weight...10 reps.
Peck deck 3 sets of 5 plates. 10 reps.

So u get the basic idea. Not aiming to max out huge weights or anything just making sure i can comfortably push these weights for a few weeks until my muscle fibres tighten and strengthen. Then i will slowly increase the weight.

Legs will involve free standing squats....calf raises, quad extensions, leg press etc.

Abs on the incline bench we do lots of different situps with weight on our chest normally just a 10kgs plate or something.

Biceps/triceps all the normal dumbell curls, tricep extensions etc etc etc

Hope you get the idea

**ionoo** · 09-20-2009, 11:46 PM

Originally Posted by caduceusnz

Any advances on this book I asked about a few weeks ago?

do you have that book? How is it? I think I looked at a few pages and it shows exercises but I don't know how specific to badminton it is.

Reason being, the author writes similar books for other sports... so I would think it is too general.

**caduceusnz** · 09-21-2009, 12:27 AM

Originally Posted by ionoo

do you have that book? How is it? I think I looked at a few pages and it shows exercises but I don't know how specific to badminton it is.

Reason being, the author writes similar books for other sports... so I would think it is too general.

Lol I eventually got the book anyway.

As a general weights manual it's quite good, lots of muscle region-specific exercises, including alternative exercises depending on availability of equipment and also has advice on scheduling the training.

However, you're absolutely right, the author is not exactly a renowned badminton coach (does he even play badminton?!), so probably not very badminton-specific. I say 'probably not' because I've had minimal badminton-coaching and certainly zip in the weights area, so don't really know.

Still, I don't know about any other published manuals on badminton exercises (even Vip Malixi's Advanced Badminton Techniques is poor here e.g. suggests sit-ups, which according to many 'muscle experts' is bad for you; crunches much better). If anyone can suggest another would be great (maybe some BC member would like to do one?).

**Kevin402can** · 12-02-2009, 04:25 PM

I find that the difficulty with most weight training programs is that they take too much time, which is too bad, as done properly weight training can be very time effecient, so this is what I do to make it more time effecient.
Instead of doing three sets just do one. Studies show that 1 set, if you make it hard enough is somewhere between 80 and 100 percent effective as three sets. Only do one exercise per body part. Stick to exercises that use lots of muscles at once, bench pressing or dipping is more effecient that do pec flys. Moves the weights slowly, at least 5 seconds up and down, you will eliminate the chance of injury and you will eliminate the need for a warm-up set. After you finish one exercise move immediately to the next one. Work out all your muscles once per week, that is enough.
Working out like this you should be in an out of the gym in less than 45 minutes and probably less than 1/2 an hour once a week. You will see your strength go up and when your strength goes up your speed will go up and with the time you save you can practice your badminton.
regards
Kevin

**caduceusnz** · 12-02-2009, 04:58 PM

Thanks for the advice Kevin, but seems too good to be true! Have you got any evidence to back this up (e.g. where the studies are published), as this is quite different to most exercise regimens I've read.

There was an Australian study published earlier this year (hockey I think) that suggested stretching is not useful but warming up is.

**ViningWolff** · 12-02-2009, 05:11 PM

I've tried the one set program - not bad, but I found my strength didn't improve all that much and did very little to improve my repetive muscle endurance. Muscle shock and growth was pretty good.

**Kevin402can** · 12-02-2009, 07:08 PM

I researched it quite a bit a couple of years ago but I don't remember where all the information was found. Stuart McRobert and Mike Mentzer were two of my main sources of information. The basic idea is that recovery and growth can take quite a bit longer for the average person that is not on steroids than for the geneticaaly gifted chemically helped bodybuilder. For myself as an example, I worked out yesterday and I am sore and tired today. Why would I go to the gym again tomorrow?
I used to be a bike racer, a sport where you spend a lot of time training. As I got older and family and work commitments grew I started training with shorter times and greater intensity and increasing recovery. I raced just as successfully. That was what convinced me that less could work better. After I stopped racing I really looked into the less is more philosophy.
Realistically if you train with weights you will be better off than if you don't train with weights but you have to balance it with everything else. Even if other programs get faster results, if they take too much time so you don't do them, then doing less but actually doing it works better.
regards
Kevin

**MetalOrange** · 12-02-2009, 07:39 PM

just look up old issues of muscle power/muscle & fitness. yes, i remember back in the days when i rode a lot too and weight trained before that. mike mentzer and his brother are the proponents of the heavy duty training. of course, times a changing...but even my bodybuilder hero dorian yates in the 90's trains intensely and adheres to the philosophy of less is more.

they even have the more advanced training philosophy, the one-rep max!

personally as a regular guy, i like the 3-rep max.

my experience and based upon tons of reading materials...train for 30 minutes on heavy training days and 40-45 minutes max on regular training days, that's it. you may do one session in the morning and another in the afternoon. i have done 3 hour sessions too twice daily but that was when i started out and was really crazy about training but once i hit the point of diminishing returns...i try to summon every ounce of knowledge i have in training and reading and distilled it into the 30 mins (heavy training days) and 40-45 mins (light training days). try it, you'll be in and out within the hour!

there's so many principles...i have stopped a long time ago so my memories betrays me a bit. this is all for now.

good luck!

**jafffa** · 12-03-2009, 03:56 AM

Originally Posted by Kevin402can

Moves the weights slowly, at least 5 seconds up and down, you will eliminate the chance of injury and you will eliminate the need for a warm-up set. After you finish one exercise move immediately to the next one. Work out all your muscles once per week, that is enough.
Working out like this you should be in an out of the gym in less than 45 minutes and probably less than 1/2 an hour once a week. You will see your strength go up and when your strength goes up your speed will go up and with the time you save you can practice your badminton.
regards
Kevin

5 seconds? I take around 2... I always thought it was better to have a shorter time with badminton because it translates into more power... Might be completley wrong. I train with weights once a week and eat a protein rich(ish) meal after. If i leave... around 2-3 days rest till my next badminton session then i find that my muscles have recovered sufficently. And i've seen big gains in my power over the last month and i know i can go even further.