Weight training and first day back to badminton

[Dchee]

I personally think that weight training won't help as much...its all about technique (ie footwork)...running would be a better option to make you faster

[ionoo]

I personally think that weight training won't help as much...its all about technique (ie footwork)...running would be a better option to make you faster

the professionals who weight train do not seem to suggest that.... unless they are weight training just to look a certain way but I doubt that.

[Dchee]

the professionals who weight train do not seem to suggest that.... unless they are weight training just to look a certain way but I doubt that.

yea true..I notice that lin dan looks kinda bulky in some way

[Nanospeeder]

Does any one find the leg press very good for badminton?

http://en.wikipedia.org/wiki/Leg_press

I do, I find in badminton, the stress on the legs is quite a lot like landing from a jump and lunging. Or landing from a scissor kick (around the head), many sources say, the impact forces on the ankle is 3-4 times the body weight..

Is it true, that not only weight training on the legs helps prevent injury but also make one jump higher?

[volcom]

Does any one find the leg press very good for badminton?

http://en.wikipedia.org/wiki/Leg_press

I do, I find in badminton, the stress on the legs is quite a lot like landing from a jump and lunging. Or landing from a scissor kick (around the head), many sources say, the impact forces on the ankle is 3-4 times the body weight..

Is it true, that not only weight training on the legs helps prevent injury but also make one jump higher?

Calf strength for spring....
Leg press cannot compare with Squats for awesome gains.
Also Deadlifts are damn good....!!!

[Shifty]

the professionals who weight train do not seem to suggest that.... unless they are weight training just to look a certain way but I doubt that.

good point. easiest people to compare are lin dan and lee chong wei. one does weight training, one looks like he'll struggle with the groceries. and who won OG gold? weight training is very helpful, although machine weights aren't as useful as free weights.

sure, technique training is important, but to be truly good, you need both.

[phandrew]

I noticed that if i did weight training the day before or the day you play badminton my smashes weren't as strong.

[Nanospeeder]

Yup Phandrew.

Weight lifting breaks down your muscle fibers, it is the resting part that allows your muscles to become bigger and stronger. So one or two days rest is needed.
The differences will be obvious after a couple of days rest.

[volcom]

I noticed that if i did weight training the day before or the day you play badminton my smashes weren't as strong.

Depends on if you are taking protein, BCAA's, creatine and recovery products after weight training.
Taking a product like SizeOn during training and whey protein 15 min after training ensures basically no pain at all the next day

[Shifty]

pain is good

[kooshball]

pain is good

pain is dangerous. i would say muscle sore is good, any other sort of pain is probably bad.

[NiTroXiTy]

My personal experience is that running helps boosting up your stamina. Go running 3 times a week, and your badminton single game will go up really fast. I never did muscle training for my arms.

[extremenanopowe]

Don't over weights, more repetition on less weight is better. Less injury. The idea is just to work out on the muscles.

[smash_master]

Don't over weights, more repetition on less weight is better. Less injury. The idea is just to work out on the muscles.

muscular endurance in other words, so your muscles can preform longer under stress and not fatigue as quickley

[caduceusnz]

Has anyone used this book, and if so, thoughts on it? Thanks.

[bradmyster]

at the moment i am trying to change my body. An emmense amount of physical training is required so this is what i am doing.

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!!!!!

[Dchee]

at the moment i am trying to change my body. An emmense amount of physical training is required so this is what i am doing.

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!!!!!

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.