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Home Discussion Forum Intermediate – General Q&A Fitness – the holy grail – I have found it!!

Fitness – the holy grail – I have found it!!
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10:28 am
September 21, 2011


gingerphil79

Northern Ireland, UK

posts 45
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I have been playing badminton for 5 years now. I have run 2 marathons at 10/11 min mile pace with ease and played badminton up to 4/5 times a week but I always felt I got tired to quickly esp with singles, I was wrecked after 1 game so the 2nd was tough and anymore after was a challenge lol.

 

I tried for years on my own at summer to get fit like doing sprints and running hills etc and getting fit that way but when it came to badminton, i was still exhausted after 1 game of hard singles!

 

I spoke to all sorts of people trying to fix my problem and then I came across Badminton lifes, Richard Gibneys, the ultimate badminton althete. I was sceptible due to another badminton fitness expert before had published a fitness ebook and yes it was very good but the cardio fitness was something to be desired.

 

I got the ebook, dvd and schedule which is given with the program. This is more an off season program as its doing different cardio and weights etc 5/6 days a week. But when I talked to the man himself, he said if you played 2/3 times a week and added these other exercises inbetween, you would still get fit. 

 

I seen a massive change 1 day after 2 months. I actually felt a few days before this great day that my fitness was getting worse. At the time I was playing singles with a friend for 2 hours 1 session each week. Hard singles!! I went on to court expecting, i wont last here and I played the whole 2 hours and felt great!! I couldve played on for another 2 hours!! Its the first time I ever felt that fit in my life!!

 

I continued on the programme and since that day, my fitness has been better than what it ever was before. Last night, I played 6 singles game after 2 hours of play and was only tired after 1 hard long rally in the last game!!

 

I am well pleased with my fitness now. I am playing more now as the season has begun but still getting fit the days Im not playing. So any1 out there who stuggles with their fitness on court, definately get badmintons life the ultimate badminton althete.

 

Philip

2:12 pm
September 21, 2011


Peter Warman

posts 126
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Well done on working on the fitness and getting the results. This takes time and hard graft so fair play. I too have the DVD but haven't yet had time to watch it properly. I mainly brought the DVD not for the fitness but for the warm up exercises. Something that I still don't do properly (if I am being honest, and to the reader, if your honest, do you do enough warm up exercises?).

 

I know of someone at my club who is a very keen cyclist and can cycle for miles, but on a badminton court, can tire quite easily. So I was not surprised to read that you had pretty much the same problem. I think with running, it's over a period of time, whereas badminton is short full on bursts of energy, frequently. I'm not very good on the fitness aspect and I am sure someone who has more knowledge than me will give more and better information, but badminton uses different muscles too. In tennis you are going side to side most of the time, but in badminton you are going forwards, backwards and all over the place. This places a lot of stress on your legs as you are constantly changing direction.

 

Well done on getting fit, now all you have to do is maintain it! Laugh Best method to do this is just play and hour singles and each week you will find it easier and easier. Fitness is a lot like learning a new shot, it won't happen over night, but stick at it and you will see the progress in time.

 

Keep up the good work.

 

P.S. Do you do any of the warm up exercises on the DVD? Like the one where you bend over like and upside down V shape and then move your hands forward till your nearly flat and then stop and then move your feet inwards till you make the V shape again? I think it's a good exercise but don't know if I have to courage to do this on a club night!

Badminton Gives Me A Purpose In Life – To Serve Others
I'd Rather Be Playing Badminton…………..

10:51 am
September 22, 2011


gingerphil79

Northern Ireland, UK

posts 45
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Peter Warman said:

P.S. Do you do any of the warm up exercises on the DVD? Like the one where you bend over like and upside down V shape and then move your hands forward till your nearly flat and then stop and then move your feet inwards till you make the V shape again? I think it's a good exercise but don't know if I have to courage to do this on a club night!

I dont do that 1 at club nits lol and I should do more but am usually in a rush to get there. I do some of the other easier 1s to get warmed up but ofcourse prob not as long as I shud :p

3:17 pm
September 24, 2011


Paul

Cheshire, UK

posts 700
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Phil

 

That's great news about your fitness. I think the product is extremely good and that's why I promote it on my blog.

 

Paul

9:43 am
December 14, 2011


Kitty

posts 6
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Great to hear that you have found the key to improving your fitness! I have found that by doing strength training with weights, along with running, I have significantly improved my overall fitness on court.

A typical workout for me is:

  • arm curls (12 x 3)
  • arm extensions (12 x 3)
  • shoulder lifts (12 x 3)
  • lunges (12 x 3)
  • squats (12 x 3)
  • jogging (30 mins)
I want to incorporate some core exercises such as planks and sit-ups, but find that I have limited time after work to do so.
I do this 3 times a week and have found that I can last much longer on court. In particular, my footwork is noticeably smoother and quicker as I have the additional strength in my legs to stay low on court (especially in defense).

 

One thing that has got me confused is that after a hard workout, I am pretty tired and sore the next day, which significantly affects my on-court training sessions. However, I refrain from weight training 1 week before tournaments so I can recover in time.

 

Does anyone know how to deal with accommodating weight training and on-court training? Is it normal to be so tired/sore the next day?

 

BTW, this is Andrew (Kitty's boyfriend), not Kitty. I'm just using her account.

3:17 pm
December 14, 2011


gingerphil79

Northern Ireland, UK

posts 45
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6

Never weight train on same day you are on court. Thats the advice I got from Richard Gibney (coach for the Canadian top players).

 

Also different weight training exercises, not the same 1 time after time. Try a slightly different 1 which may be similar but will give some of those muscles an additional rest.

 

You could try also some faster shorter work. Even if its fast for a min, slow a min by 3 sets and increase to 5 sets as month goes on.

 

Also make sure you stretch after you train and take a protein shake and also some carbs aswell after to help refuel and rebuild!!

9:11 pm
March 22, 2012


white91

posts 8
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7

Kitty said:

Great to hear that you have found the key to improving your fitness! I have found that by doing strength training with weights, along with running, I have significantly improved my overall fitness on court.

A typical workout for me is:

  • arm curls (12 x 3)
  • arm extensions (12 x 3)
  • shoulder lifts (12 x 3)
  • lunges (12 x 3)
  • squats (12 x 3)
  • jogging (30 mins)
I want to incorporate some core exercises such as planks and sit-ups, but find that I have limited time after work to do so.
I do this 3 times a week and have found that I can last much longer on court. In particular, my footwork is noticeably smoother and quicker as I have the additional strength in my legs to stay low on court (especially in defense).

 

One thing that has got me confused is that after a hard workout, I am pretty tired and sore the next day, which significantly affects my on-court training sessions. However, I refrain from weight training 1 week before tournaments so I can recover in time.

 

Does anyone know how to deal with accommodating weight training and on-court training? Is it normal to be so tired/sore the next day?

 

BTW, this is Andrew (Kitty's boyfriend), not Kitty. I'm just using her account.

In my opinion you are wasting your time with that workout routine, you need compound movements and plyometric work for badminton.

11:17 am
March 23, 2012


Paul

Cheshire, UK

posts 700
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8

Andrew

 

What works for one player doesn't necessarily work for another. Saying that the badminton fitness program is very good and teaches a lot of the fitness training the professional players use. It certainly worked for Phil.

 

I've known a lot of personal trainers who have struggled training badminton players because training needs to be sport specific. That's why the Badminton Life program is very good.

 

I'm not qualified as a personal trainer and have no wish to be. However, badminton players who are serious about improving their game need to find someone who is knowledgeable enough to help them do the right training.

 

Muscle soreness is usual after a good training session. I used a lot of the Maximuscle products when I was training and rarely suffered. Perhaps the soreness is a result of lack of the correct nutrients. Perhaps you need to test some of these products or similar to see if it makes a difference to your body.

 

Paul
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