Weight training and first day back to badminton

**rellz** · 05-14-2012, 03:30 AM

I can only ever recommend weight training for badminton. I started playing regularly about a year ago and started regular gym since January of this year. I can safely say that my technique, ability to lunge further and run longer have been vastly improved via weight training.

I currently go to the gym 3 times a week and use a routine made by one of my local county badminton players, this involves working legs, chest and back. Only working these areas of your body, I use compound exercises which improve muscle strength and size but also (and vital) it strengthens your joints as your shoulders, elbows and knees are the main things used each and every day of these 3 gym days. I don't need to stress how good having a strong shoulder can do for your game.

If you don't go too over the top, weight training is the perfect thing for anyone, I now smash like a demon because my arm is stronger and I can keep a good stance and recover better because of a stronger core and legs.

**wangyii** · 05-29-2012, 08:12 AM

Originally Posted by rellz

I can only ever recommend weight training for badminton. I started playing regularly about a year ago and started regular gym since January of this year. I can safely say that my technique, ability to lunge further and run longer have been vastly improved via weight training.

I currently go to the gym 3 times a week and use a routine made by one of my local county badminton players, this involves working legs, chest and back. Only working these areas of your body, I use compound exercises which improve muscle strength and size but also (and vital) it strengthens your joints as your shoulders, elbows and knees are the main things used each and every day of these 3 gym days. I don't need to stress how good having a strong shoulder can do for your game.

If you don't go too over the top, weight training is the perfect thing for anyone, I now smash like a demon because my arm is stronger and I can keep a good stance and recover better because of a stronger core and legs.

could you share your routine?

**OhSearsTower** · 06-16-2012, 09:19 AM

google for stronglift 5x5 or WKM

parallel (means below parallel) squats, bench press, overhead press, deadlift, barbell rows

thats what i do
i cannot say how much it improved my badminton since i am relatively new to badminton and i was the fittest player in my club already when I joined, but i definitely feel a lot stronger since i do those exercises regularely

**zamrioo2** · 08-04-2012, 08:56 PM

for my legs, i just do jogging 5-6km 3-4 times a week and do backward uphill too...

**venkatesh** · 09-13-2012, 12:31 AM

Just started weight training a month ago. I can say that it helped with my endurance and strength. I have a bodybuilding trainor who adjusted my program according to my sport (i.e., badminton). My objective is to get lean muscles like that of Lin Dan. Hahaha. But mainly, I want to improve my performance on court.

**bjork** · 10-11-2012, 10:47 PM

I did the following from Dr. Eaton's Upper Extremity Conditioning + various planking and squats. The upper extremity conditioning is easy to do and I started with using 1kg only(now at 2kg). No more pain.

Here is the link .. try it out. http://www.eatonhand.com/hw/nirschl.htm

**zamrioo2** · 11-14-2012, 01:50 AM

can i do daily for weight training? right now my dumbell only 2kg n 3kg... and i am 162cm with 61kg weight

**bbirdman** · 01-07-2013, 10:16 AM

Also as well as general weight training what would be good would something that targets the pronation and supination muscles in the forearm. I'm sure I once saw an handle you can twist, which caused constant resistance throughout motion, on the internet. Can't find it now though