Weight Training

[PeteG]

Well, the title pretty much says it all. The reason why I'm writing is because I currently train with weights my aim being primarily singles, in fact I tend to just play doubles for fun.

I'm looking for some advice as to how to train most effectively in terms of sets and reps for men's singles.

I'm wondering whether there is a universal way of training, or whether it depends on what works best with your game style (i.e. High reps and low weights for endurance = rallyer, Lower reps and heavier weights for strength (explosive attacking player).

Oh and I've not mentioned my game style or my current weights routine, so that this discussion is a bit more open ended and to allow people to discuss their opinions with one another.

I'm also a very average player looking to maximise my potential in singles, I want to get the most out of my game that someone with my ability can.

I'll be greatful for any information! Cheers!

[hilly1285]

Unfortunetly there is no universal way to train, every person if different. As badminton players need both stamina and strength i would suggest doing a mixture between between high reps and low weight, and low reps and high weights. The actual number depends on your current fitness level and this would need to be tested.

A good type of training for badminton especially singles is Plyometrics which invloves bouncing/jumping etc. this helps improve explosive strength.

You also might think of a type of pyramid training such as the one below:

1 set of 18-22 reps on low weight (about 40% RPM)
1 set of 10-12 reps on medium weight (about 60% RPM)
1 set of 6-8 reps on high weight (about 85% RPM)

RPM = Repetition Power Maximum (the maximum you can lift in 1 rep but without loosing technique)

This will help you improve many different areas and should make you a good all round player.

But to get a program exactly suited to your individual needs you will have to hire a personal trainer or get a gym instructor to write you a program.

[redkingjoe]

i have done a lot of weight training as well as reading books or researches on the subject. i've found a very good site regarding weight-training: "www.exrx.net".

the people there really know the most scientific way on training supported by research. take a look for starting a program.