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Thread: Weight Training

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    Default Weight Training

    Hi Jonas, I just want to know what kind of weight training and conditioning do you do as professional player. Since I have a regular job, it is difficult to find time to play and conditioning. I am trying to figure out an optimal training to utilize my time wisely after work.

    It seems like there are not muscular player in the top professioinal player. Does everyone just don't lift weight or they just lift light weights?

    I saw Tony Gunawan play over the weekend in US Open, he is definitely not muscular.

    And how much running is enough?

    Thank you for your help!

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    Default Weight Training

    Im sure that every international player at the highest level do weight training.
    Its necessary, because otherwise you would be more subject to injuries.

    I do strength training three times a week of 1 hour duration each time.

    I also have a professional coach to make my programs, so its easier for me to concentrate on the important things.

    I would advise you to do strength training twice a week of maybe 1 1/2 hour duration. The first pass you would concentrate the training on your legs and in the second pass you should train your upperbody.

    Hope you can use my advise!!

    Jonas

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    Hi JR, thank you for your advice. Is it possible for you to share what routine you do in the gym and in what weight range? I can understand if you do not want to disclose these info because that's proprietary information.

    Thank you very much.

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    Jonas,

    Is it true that lifting weights make you stiff in your style of play? Some of my coaches are telling me this. One of my coach lifts weight and plays every stiffly. Does lifting weights alot lower your skill or does it give you and advantage in badminton? If so in what way? Because Im one skinny guy and cant seem to get the power as i want it to be.

    -Thanks

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    AzNbOi2747,

    While you're waiting for Jonas to answer, let me say that weight training can help your strength for badminton, but it has to be part of a comprehensive training program that includes stretching and cardio work (either on-court or off), as well as your on-court drills. Just using weights will cause your muscles to shorten, you lose some range of motion, and that is the stiffness your coaches talk about. It could also result in increased risk of injury during play as muscles may suddenly be stretched beyond their accustomed range. Also, in most cases, you want to take the weight through the full range of motion; at the start (for contractions) or end (for extensions) your arm or leg is straight.

    Also, check your technique. Weight training can give you something extra, but does not substitute for good technique. Besides, muscles need to be trained to react properly. It isn't just a matter of strength, but rather strength with control.

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    Originally posted by Californian
    AzNbOi2747,

    While you're waiting for Jonas to answer, let me say that weight training can help your strength for badminton, but it has to be part of a comprehensive training program that includes stretching and cardio work (either on-court or off), as well as your on-court drills. Just using weights will cause your muscles to shorten, you lose some range of motion, and that is the stiffness your coaches talk about. It could also result in increased risk of injury during play as muscles may suddenly be stretched beyond their accustomed range. Also, in most cases, you want to take the weight through the full range of motion; at the start (for contractions) or end (for extensions) your arm or leg is straight.

    Also, check your technique. Weight training can give you something extra, but does not substitute for good technique. Besides, muscles need to be trained to react properly. It isn't just a matter of strength, but rather strength with control.
    i guess your right, maybe lift weights once in a while?

    i lifted weigths a few nights ago and today i feel more confident in my smashes and it seems to improve in speed..

    thanks for the reply

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    Default Weightlifting coach

    Hi!

    Im so fortunate to have a personal weightlifting coach to do my programs. He has about 10-12 of the danish players.

    Its very difficult to say what weight range I do, but I can tell you that I make exercises inspired by Paul Check.

    Low weights to start up with and then gradually adding up when Im ready.

    In my program there is a lot of balance training and I train more than just the biceps at a time. In the exercises I normally train more than one body part.

    In addition to this iʹm learning how to benefit from the right breathing technics.

    Hope this helps!!

    All Im saying is that my program is adjusted to what I need and therefore its not just a standard program everybody else can use.

    Kind Regards

    Jonas

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    From a badminton book, i found out that the weights should be better when we lift lighter weights with more repetitions.
    However, other books said lifting heavy weights with lesser repetitions are better.
    Lastly, i heard from someone that lifting 80% of your maximum weight is the best.

    So, which of them is right?

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    all of them.

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    higher weights with low reps is for building muscle
    lower weights with many reps are for toning muscle

    to get the best in the first category you should lift a crtain percentage of the maximum you can lift whilst still using the correct form

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    Originally posted by Dill
    higher weights with low reps is for building muscle
    lower weights with many reps are for toning muscle

    to get the best in the first category you should lift a crtain percentage of the maximum you can lift whilst still using the correct form
    Definition of toning?

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    Just to keep the muscle ticking over without building it up too much, example Arnie (I'm not even going to try and spell his second name) the Govenor, very well built heavy weights with low reps. This is how muscle is built up, the fibres tear and re-generate to give you muscle mass, you are putting great strain on the chosen muscle that you work

    Badminton players tend to use light weights to tone ie. keep the muscle in shape without adding too much bulk which will slow them down when they are on court, of course there are exceptions to this where players develop leg muscles to help movement but you should get the general idea.

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    And so toning means that after training with 80% of the maximum weight and getting the right muscle mass, we start to use 50% of the maximum weight to increses the strength very slowly and prevent the quick growing of muscle mass.

    Did i catch it right?

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    as a avid bodybuilder.. post workout is also important.. make sure u eat lots of protein and theres more complex stuff like sugar and what not..

    Jonas i have a question for you. Do you work out the same days as you play badminton? or do u try to keep them separate. Cause muscle needs time to grow back, and i am wondering if badminton would hinder your muscle growth. Thanks

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    Default Weight training

    Sometimes I play badminton in the morning and straight afterwards I go to the gym. It saves me a lot of time and I think its ok as long as I train weights after I play.

    I think its almost impossible to play after Ive done weights because I tend to become heavy in my legs and its easier to get injuries.

    Kind Regards

    Jonas

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    thanks for replying jonas,

    i know your in really good shape, how much do u weight and how much bodyfat do you have?

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    Other way round Teddy, I think.

    To get the mass you have to lift heavy weights, to tone you lift lighter weights.

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