View Poll Results: Do you strength/weight/cardio train?
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No, I don't need to
No, I don't have the time/willpower/whatever
12-03-2009, 06:23 AM #103
I move the weight slowly so that I can use less weight and I feel that less weight and a more controlled movement results in a reduced chance of injury. If the two seconds is working for you and you enjoy it stick with it, just about any protocol will work.
12-03-2009, 07:36 AM #104
i think continous burn (5-10 per rep) is for muscle endurance while the 2 seconds per rep is optimum for regular baddy training.
12-03-2009, 01:39 PM #105
As for the speed of lifting the weight... i guess faster would be less musculer intense but more nervous intensive... someone correct me please
12-03-2009, 05:05 PM #106
ok guys your all really really really lost!!!!
If your going to gym and do weights do it properly. Dont half ass and dont muck around. If you take too long to do a full workout then your not working out as intense as you should be. I can pump through a gym session doing 3-4 excersises with 3 sets in each excersise in under half an hour.
Train 1 body part per day which will help you to concentrate and isolate more individual body parts which will give you better gains. This split program should run over 4 or 5 days depending on how busy you are.
You can split it however you want. Me and my brother split ours into Monday -chest tuesday - biceps/triceps wednesday - back thursday - legs friday - shoulders.
Next thing which is really really important is the speed you train your reps at. IT IS VERY VERY EFFECTIVE AND IMPORTANT SO DO NOT THINK IT ISNT! Prolonged slow movements will train size and endurance strength. Which will help your badminton about as much as using a spoon for a racket would help you!
You need short explosive movements! badminton is a very very explosive sport. Requiring bursts of power during different shots and stages.
EG When doing bench press. Bring the weight down to your chest over 2-3 seconds then a quick powerful burst up on 1 second. Down 1.2.3 UP!!! Down 1.2.3 UP!!!!! As you get stronger and faster drop it to 2 seconds. You dont really want to go down on 1 as you need to slow it a bit to make sure your holding a good resistance against the weight. Otherwise youl just drop the weight and bounce back up which wont use the full potential of your muscle.
This timing should be applied to every muscle excersise you do. For badminton its the most effective way to train weights.
I could go on for hours!! But at work haha any questions just fire away.
12-03-2009, 09:46 PM #107
I don't think that I am really lost. Looking at your workout you are in the gym 5 days a week for half hour at a time, I figure that is 2-1/2 hours total. I spend 1/2 an hour a week. Are you confident that your way of working out is 2-1/2 times more effective?
Muscles really aren't clever enough for rep speed to be important. When a muscle fiber fires it fires totally, it is like a switch, on or off. Faster movement is accomplished by firing more fibres at once. If what are saying is true then a 1 second rep is too slow to be of any use because that is way slower than you need to move to play badminton.
When you are lifting a weight you recruit fibes, then when they fatigue you recruit other fibers. Put the muscle under enough load so that is fails in 60 to 90 seconds and you will get stronger. Isometric exercises work and they involve no movement at all. How is that explained if rep speed is important?
12-04-2009, 10:10 PM #108
Saying muscles are not clever enough for rep speed to be of importance or affect them lol..................
And its not as simple as your muscles contain a bunch of fibres. When 1 fatigues it picks another and so on. Your muscles contain 2 types. Fast twitching and slow twitching muscles. Depending on how you train or how you make a certain movement will depend on which fibres you use within that muscle.
EG fast explosive movements will require more of your fast twitching fibres. Badmintons fast explosive movements will require more of your fast twitching fibres. To train these fibres you need fast explosive movements.
Slow twitching fibres are the opposite. When trained in the gym these fibres are used more for size gains and bigger bulkier muscles.
and in regards to the length of time spent at gym..That has absoluitely nothjing to do with how much more affective my gym is then yours. The intensity, type of excersises, amount of excersises, individual body, recovery time, dietry plan and much more needs to be compared between you and me before you can either bother.
Not tryna put you down once again...but you need more than a bit of your personal opinion and speculation. Hard facts and understanding the human bodys muscle mechanics helps.
12-05-2009, 12:35 PM #109
exactly! let me reiterate, i've trained intesely and learned just as much through books, with training partner or whoever brought their nuggets of wisdom to the gym and distilled and condensed my experience to a routine that is time-efficient and results-oriented. oh, just to point out my purpose for this kind of training isn't geared for bodybuilding contests.
as i said, i do intense heavy training for 30 minutes; use the split system. on lighter days, go for 40-45 workout. conversely, on heavy days i train for explosiveness (big weights, 2-second reps x 3) and on lighter days i train for muscle endurance (light to medium weight, 3-second reps x 12-15.). then, there's a periodic training for me, which i'll do the concentration curls, concentration squats, negatives, whatever for 10-second rep x 8 -12 and my ultimate goal is to really tax it by tearing it them (muscle fibres) down and building it up.
i also have 2 running days, which mainly consists of short sprints (10-20 metres for sets) and usually sign it off with 8 laps around the oval (at 5 minute/mile). for how long? same deal, 45 minutes tops and i'm out. i learned from experience by collecting datas from guys i used to trained with and coaches and kids like myself back then when i was so much younger and arrived at the conclusion that a 45 minute workout, be it in the gym or the track is optimum.
what exercise(s) is best for baddy? there's so many to enumerate. i'll just mention one essential for the arms and one essential for the legs based on PERSONAL (not from trainers) experience.
1. seated 'pullovers' (two hander) with heavy enough weight to to do a 2-second rep x 8 x 3 sets. translates very well into smashing action.
2. medium weight for 'lunges' 3-second rep x 8 x 5 sets. translate best for retrievals (particularly late retrievals) and reflex jump smash.
Last edited by MetalOrange; 12-05-2009 at 12:38 PM.
02-22-2010, 10:38 PM #110
looks like a solid training program metal orange
a few solid excersises in their aswell!
great to see
02-23-2010, 03:46 AM #111
For reference, my training regime:
Monday - shoulders/small triceps:
12 sets of presses - free bar, Smith machine, or dumbells (varies);
4 sets lateral raise;
4 set shrugs;
4 sets rear raise;
10/12 sets triceps, always a pushdown and usually an overhead.
Tuesday - back/big biceps:
4 sets chinups;
12 sets pulldowns, with various bars to get full coverage;
12 sets of various rows (machine, T-bar, dumbells, cable);
15 sets curls - straight bar, cable high-low, preacher machine, cable ropes.
Weds - chest/big triceps:
6/4/3 sets of flat/incline/decline bench resp. - free bar, lately;
4 sets cable crossovers;
15 sets triceps - more detail than Monday.
Fri - legs, small biceps:
9 pyramid sets 45 degree leg press, finishing on 405 lbs + sled for 10 reps;
5 sets leg extension;
10 sets curls - again, more detail than with small biceps.
Note the absence of calves as my gym doesn't have any calf machines (but does have a deadful pec deck and some kind of hip flexor machine which, for me, can both go). Cardio... the 15 min ride to and from the gym, and bi-weekly 3 hr badminton sessions.
03-07-2010, 06:10 AM #112
Hi i've been reading this discussion with some interest, just to give you some backgroung i'm a strength and conditioning coach from the UK and currently work with a number of players 2 of which are ranked in the top 80 in the world (one is playing in the all england next week).
I think that its important to recognise that lifting heavy weight is not going to get you "massive" all my players are looking to improve power and maximum strength. Using low repetitions (1-6) will not put on body mass and will also increase strength and power, two key qualitites. 6-10 repetitions will increase muscle hypertrophy with anythin above this targeting muscular endurance. If you want to get strong the only way to really do this is to lift heavy. I would also strongly advocate the use of the olympic lifts (under proper supervision) as an excellent way of increasing power, for me if you're going to use one excercise to increase your speed and power on court you should be deadlifting and deadlifting heavy.
Anyway that was just a little bit on it, if you'd like some more theory or would like a copy of some of the stuff i'm doin with my players message me and i'll reply
gingerphil79 liked this post
03-10-2010, 12:35 PM #113
personally i like to combine cardio/speed work training with weight training. I do more of the former... I think its more important to be agile rather than being bulk and stiff
03-14-2010, 09:59 AM #114
04-01-2010, 08:45 AM #115
I have been doing weights for about half a year now once or twice a week. I do have few questions. First, should I start using a weight lifting belt for squats and dead lifts? I can dead lift around 45-50 kg reasonably comfortably (80-85% of my body weight). Also, how much weight (as percentage of body weight) should I be aiming for common exercises such such as bench press and dead lift? I know this highly dependent on your general fitness but as a general guide for a male in his late 20's. I usually do 3 sets of 10.
I do enjoy doing weights, I feel stronger since starting weights and I believe my posture has also improved. I have only put on about 2-3 kgs though.
04-02-2010, 06:19 AM #116
asd a rough guide laowai (based on experience alone) for 1 rm values i would be looking for a badminton player (at the top level) to be lifting 2times there own body weight on deadlift and 1.5 times there own body weight on back squat. Bench press is a bit of a strange one as most badminton players are rubbish at it really most of mine can do in the region of 1-1.2 times there own body weight on bench. For 10 reps i would suggest you be aiming to get to 1 time your own body weight and 1.5 times your own body weight on deadlift. With regards to a weight belt i wouldn't reccomend one as a large part of squatting and deadlift is core strength and using a belt definitely detraxts from this. Also just as a very quick guideline for you lee chong wei's preformance data showed that he can squat 2.8 times his body weight.
04-02-2010, 08:19 PM #117
Thanks Ben, great information there. I will have to start increasing my weights a bit I think. I have a long way to go! I am pretty cautious when doing weights and try to make sure I am doing things correctly.
04-10-2010, 04:14 AM #118
i was just wondering , do you train both hands or just your badminton hand ???
04-10-2010, 07:27 AM #119
Hey you want to train both sides of your body, equal weight, repetitions, everything should be the same.
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