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7:38 am
VIP Coaching Program Members
August 10, 2010
Offline
Day 8 – Pure Cardio (38 mins) – Monday 12th August
This is getting bit easier. Frog jumps are still hard but the ski jumps were easier. Stopped less often this time. Suicides at the end and moving push ups were real hard!
This workout always flies by! Each workout is 1min long rather than 30 secs each. and without the breaks, you are finished in no time! GOOD WORKOUT! Til tomoro my badminton friends
9:50 am
March 10, 2013
Offline Well done Phil on surviving your first week. I'm exhausted just reading the blog.
Are you playing much badminton and are the games getting easier.
Good luck and keep it going.
12:15 pm
VIP Coaching Program Members
August 10, 2010
Offline Playing once, sometimes twice a week. Last week I played tues and wed night. My legs were sore and tight those days. I was bit wrecked on tues but the doubles on wednesday was lot easier (good high level doubles).
I play again next on wed probably. 2 hours of intense doubles so it should be easier!
You could always join me in my insanity challenge! 🙂
8:01 pm
February 15, 2011
Offline 
Phil
There are days when it's tough to raise a smile nevermind get me to do high intensity training…I do wish to live past my 50th birthday!
I'm delighted you're enjoying the training so well done and keep it up. I also hope you have a wonderful season and really enjoy your badminton again.
For the record I actually went for a run today. It wasn't a long one and I took it easy (running with Angie, my wife). However, I don't ache and may even do it again tomorrow. This is the start of my fitness improvement ahead of what will be a very tough residential weekend in September.
Paul
7:35 am
VIP Coaching Program Members
August 10, 2010
Offline Well done Paul, we all have to start somewhere and if its been a while, taking it easy and stretching at the start will be a lot easier on you hence why you arent sore and why u enjoyed it.
I would like to challenge everyone else here to start getting fit. The season starts soon so there is still time to get fit for the start of the 1st matches.
7:39 am
VIP Coaching Program Members
August 10, 2010
Offline Day 9 – Pylometric Cardio Circuit (41 mins) – Tuesday 13th August
Really upped the intensity in this one in the middle pushing it. The last workout set is always tough with level 1 drills, ski abs and in and out abs. These are so hard. I can always keep pushing without stopping to the final set which is when it kicks you in the butt!
Tomoro is a recovery day althou at night time, I am playing 2hrs of good doubles! 🙂
10:35 am
VIP Coaching Program Members
August 12, 2010
Offline Challenge accepted Phil! Although not as intense as you 😉
I have been shadowing for an hour a week for the last 2 months, in addition to my weekly coaching session. In that short time, I have gone from barely lasting an hour of shadowing, to being able to push myself for the whole hour (although the last 10 minutes are definitely questionable footwork!). I have now added a new shadowing drill which is 5 reps of 3 mins medium pace shadowing, 1 min rest. I would never have achieved this 1 month ago. Now I am able to keep pushing, and have been able to maintain a high intensity all the way through my coaching session (which is all high intensity footwork related – fast feet with controlled shots).
Whilst I have been doing off court core work and running several times a week, this new shadowing regime is what is making all the difference on court! An hour of shadowing is much more difficult than an hours run, and really enjoying the more explosive footwork, reminiscent of “the old days” before I started working.
3:57 pm
VIP Coaching Program Members
August 10, 2010
Offline 
Thats great Matthew! I remember the days of shadowing footwork. I could only last 15 mins thou before I got bored lol but definately will increase fitness!!
Being fitter means lasting longer and generally making less unforced errors. When we get tired, we play sloppy shots or maybe play bad shots because we are late to the shuttle. This means more unforced errors so we lose more points for no reason. Getting fitter will dramatically lessen this later on into a match!
7:29 am
VIP Coaching Program Members
August 10, 2010
Offline Day 10 – Cardio Recover (33 mins) – Wednesday 14th August
Basically this is like stretching and yoga all in 1. It is quite hard at times as i cant hold all the isometric holds for as long as I should. Cardio wise, its non existant, the heart finds this very easy but the core and major muscles of the lower body especially find this quite challenging.
Saying all this, its still a heck of a lot easier than the rest of the insanity program and am glad of the rest!
Night – Badminton Doubles (120 mins)
I will be playing 2 hours of good doubles tonight at 8pm. This should be good fun and cant wait!!
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