Badminton is a game involving the most important part of your body which is your brain. To play better badminton, one has to train his or her organ above the shoulders. Therefore too much weight training will not do any good to your game, it will destroy your natural rhythm unless you can do the same amount of weight training with your brain.
you have a big heart a lot of people 'forget' to train their core, they do legs and chest and arms and shoulders but don't do the thing that connects them all. you should also analyse where your slowness is, if you are actually slow, and train accordingly - slow heavy squats may need to give way to plyometrics or maybe some skipping or drills to get the feet moving again..
the OP said squats had made him slower.. is he 100% sure of this? In general weight training will benefit badminton, if the right correct exercises are performed. My coach advised me to concentrate on legs and core - squats, deads, lunges (weighted, bodyweight and twisting) mixed in with interval training. If the op trains like a deadlifter low reps high weight all the time this won't help his game. how is that off topic?
Weight training shouldn't make you slower. Professional players all use weight training! Of course, there are ways to go wrong with any kind of training. If you turn yourself into a massive, hardcore powerlifter, then maybe you will slow down on court. Also be careful to maintain your flexibility by stretching regularly. Done correctly, squats are an excellent exercise for badminton because they increase general leg strength and improve stability. Power and strength are related, but they are not the same. If you are using weight training for badminton fitness, it makes sense to include some power-based exercises, such as the power clean.
I think some weight training will help but have you thought about cross fit? I've seen a mass improving on my endurance and quickness.
i find this very true because i used to lift in college and i started playing badminton again after college and it was hard to be flexible. in fact, none of the pros are muscular, but very tone.
BWF's explanation on physical fitness [video=youtube;htJUgAGDtTw]http://www.youtube.com/watch?v=htJUgAGDtTw[/video]
. I like the video. There are interesting points that i can consider from the video. Flexibility and elastic strength are two main points that intrigued me. From the video, flexibility is referred to as movement around the joint. I have seen players swinging around custom training rackets and it works for them. That exercise might strengthen not only wrist, but joint as well which improves flexibility. Elastic strength is interesting because i always assume badminton strength as being hard like concrete rather than elastic like steel.
It is hard not to grow muscle mass while weightlifting. Does it have to do with genetics? I am naturally a big boned person. Even after slight weight lifts session, I can feel the extra muscle mass slowing me down on court. When i am off weights, it feels easy to reach for the shuttles. While i am on weights, i feel frustrated. I can barely make it to the shuttle which previously i can take with ease. This got me to thinking. Are weight lifts more suitable to skinny and lean guys compare to slightly muscular build players?
yes weight training is one of the most important aspects of professional sports. however how you use the weight training for badminton is different. most weight training sessions for badminton all involve lots of high reps such as 15-20. most of those conventional weight lifters and such only do 8-12. Of course there are always different methods and finding a personal trainer or a group of friends to find out what your body responds best to.
That's not extra muscle mass you're feeling. It's "the pump": your muscles are swollen with blood. Your muscles are also damaged and need time for recovery. It's during recovery that muscle growth occurs, as the body repairs the micro-traumas in your muscle tissue. When you are "on weights", your body is fatigued from the exercise and undergoing tissue repair. Naturally you will be less sharp on the badminton court.
Thanks leongwaipak for your information on players Weight and Height. Lin Dan certainly does not have big muscle, but he has a ripped physique. I have read that a race horse typically weighs 1300 pounds at around 5-6% body fat and can run up to 45 mph. Guess what, with just 2lb extra will slow down a horse roughly 8 feet. 8 feet is a huge disadvantage and if you are talking about race or competition, it might result from winning to losing. Increasing our weight by just a few LBs will slow us down. Let's just take LD as a role model, since he has appeared in magazine several times, including Mens Health. Moreover he likes to take off his shirt when he is winning big matches. Therefore, it is easier for us to imagine. I believe, CBA will have a team of nutrition and sports specialist who are trying to find the best combination of Body weight, body fat and muscle mass for a respective athlete that will elevate them to perform even better. However, it is almost impossible for us to find out Lin Dan's training regime, what equipment did he use, how many repetitions, the pace when lifting weight, etc. Those details affect results greatly and i do not think we could get a complete data on this area. Lin Dan physic is very ripped. Ripped physique is achieved by possessing Body Fat of around 10%, at that time you will most probably saw your abs muscles, and more defined separation between muscles, for example, arm, shoulder. Therefore, we know that our first objective is to get rid of excess body fat that we currently posses. Next, since Lindan physique is not bulky but ripped, meaning he does not gaining too much muscle, just enough. So, i came into conclusion that in order to have physique like Lin Dan we have to lose our fat and still maintaining our muscle. By searching on the net and practicing it, i found that lifting medium weights with 10-15 repetitions, and as lesser time as possible for break between each sets and exercises will be helpful. If you wanna do Cardio, do it after your weight lifting session. If you do at the beginning, you will lost stamina for your weight lifting session. Using cardio in the beginning is fine, if only you just use it as warming up, not for real Cardio workout. Keep in mind, since you want to loss fat without muscle, an ample amount of good & clean protein is needed to repair muscle tissue which are broken down while lifting weight. Controlling your diet of eating less calories than your burn is extremely critical, on which it will place your body in a calorie deficit stage, thus it will break down fat for compensating calorie deficit. I know that there is possibility of taking calorie by breaking down muscle too. However as you train your muscle and taken an ample amount of protein, you would be fine. A general indication to know that your are not losing your muscle but your fat when your weight decreases is by inspecting your weight lifting progress. For example, initially you do 20Kgs for bench press and increased gradually from time to time to be 30Kgs. If you find out that you just could not lift the weight that you previously able to lift and it happens for several days, it is a sign of yourself losing muscle. Once that happen, increase your calorie intake, or you probably have exercised too much or you do not have a good rest. The key is listen to your body. Having a LD's physique is always helpful for badminton. However, do not forget it takes more than just a physique for LD to become LD we knew of. Technique, footwork, strategy, changing pace are way more important. Hope that helps.
Good post, Ive always wanted a body like Lin Dan, the thing is I am already skinny so there isn't really much excess fat to burn so what do you suggest I do?
Gollum spots on the explanation. After a serious weight lifting session, it is a good thing that you feel muscle soreness. if you are not, you are not pushing yourself hard. Your body need time to recover, in order to help your body recover, you must get enough sleep and eating a good & clean protein. That is why, when you are off weights, you feel easy to reach for the shuttles, as you have given your body sufficient time to recover.
Guys the advice given may or may not work for you as a part of mucsle development is partly genetic based as well. In my experience, it is easier to gain muscle if you have something to lose first. I'm speaking of access fat here. It's harder to gain muscle out of nothing unless you are eating proper 5 times a day. So again, everyone has a different body and it is not one size fits all in terms of how to get ripped and how to get buff. Just a general concensus on things.
The pump should not last more than three days right? Problem is that I still feel sluggish after one week off weights. I feel it is easier to develop muscle mass when body fat is slightly high as mine. I am not totally fat. It seems i am heading that way though. Especially after i got married last year.
