So here is what I am going to be doing. 1. Weighted lunges. 2. Weighted standing calf presses. 3. Planks 3 sets/one minute hold 4. Stairmaster. Is this good gym training?
It's not a bad start but you have favoured the legs and core there. Do not neglect the arms, shoulders, wrist and of course agility, speed and cardio work. Kindest regards, -Ajay- Quote of the Day If there are no stupid questions, then what kind of questions do stupid people ask? Do they get smart just in time to ask questions?
^ Agree - at the moment you have no upper body exercises. I'm assuming you're doing these outside of badminton. Why not try applying them into your training session, i.e. 20 minute cardio plus jumps and shuttle run at the start and then go into practice shots with upper body exercises as forfeits. This was something I did when I was trained by my cousin. I remember the last stretch of training was nasty.... Played a game of singles (old scoring system) and had to do 10 press-ups for every points you lose and that's both yours and the opponents serve. So that's at least 150 in a game; I was so close to being sick at times.
Personally, I would recommend you ditch the weights and do some HIIT (high intensity interval training). This will be a combination of high intensity cardio, plyometrics, and core strength. This will really improve your explosive strength in the legs, but more importantly your recovery - how to work at maximum intensity and then get your heart rate back to normal quickly - this will allow you to play at a high intensity, and then recover quickly in between rallies. Good luck! p.s. I recommend this because its a very good short term training regime. It gives you a very quick boost to "fitness" - great for on court performance. If you want a long term training regime, then weights are useful as part of a larger training plan.
Are these all good training at the gym to train the body up for badminton? https://www.youtube.com/watch?v=FCSD9adYPDo
no machines suck they are build for fitnessstudios to park all the ppl there who dont come to the gym for more than 3 months anyway im shocked to see LCW doing such exercises... free weights and body weight exercises 4 president
Haha. Why are you surprised? Weight machines are essential for some exercises, and these may be for targeting things in a certain way that is specific to LCW, or would be beneficial for any badminton player. The real question is, what is the reason he is doing an exercise, and how often does he do that exercise. For all we know, he may spend a full 5 minutes a month using machines. Or an hour a day. Or any other amount - we don't know! I agree with you though - I prefer bodyweight exercises!
I am not fond of holding planks for a minute. If you can do something else while planking, apart from concentrating to hold the tension, you are doing it "wrong".
Oh yes definitely - I got fitter and stronger within weeks. What I really got out of it was the fact I got pushed to the limit both physically and mentally, which makes matches more easier to deal with.
