GGAB Fitness Training Regime – Day 26 (Special)

thoughts

I’m using up the second special day of the GGAB Fitness Training Regime today! So instead of doing an endurance day, which is what usually would have happened, I went to my club to train and play some badminton again.

Before we get into the rest of today’s post, go check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already so that you can be briefed on what is happening in today’s training.

This is what happened today.

kento momota backhand lift

The Exercises

  1. Rally with a partner and then quick jog around the courts for warm-up
  2. 5 sets of 20 pointing footwork
  3. Consistency drill. (B hits the shuttle back to the front right side of A while A can hit anywhere, but if A plays a straight net shot, B will lift/push the shuttle, and then B has to hit everything to the back unless A smashes, which B blocks and restart at the front). Do this for 7 minutes and then A and B switch and then switch sides after one.
  4. 2 on 1 defense drill for 5 minutes. 2 people play front and back and attack while 1 person plays defense.
  5. Badminton matches against other players
  6. Stretch

Compared to the last special day, today was much more manageable. It would be even more comfortable than our daily GGAB Fitness Training activities if it weren’t for the badminton matches.

The main difference between this time and the last special day was that the fitness and footwork training was significantly less intense. On day 20 of the GGAB Fitness Training Regime, we actually had court running as well as speed footwork that was timed and added up to 25 sets.

Those drills burned from before, not just because of the quantity and speed, but because the coaches and other players are pushing you to keep the pace.

Today, it was a completely different story.

The only footwork training for today was 5 sets of 20 pointing footwork. That’s half of what my brother and I had been doing lately in the GGAB Fitness Training Regime.

The drills weren’t particularly difficult either. I am finally feeling the results of all my footwork training. I have been moving a lot more efficiently than before, so it isn’t as challenging to get to certain places as it was previously and long rallies haven’t been as tiring as they used to be.

Don’t get me wrong though, long rallies are still grueling, and my matches were full of them.

That’s why the club training, even with low-intensity footwork training and drills, it still puts a more considerable toll on our bodies than the GGAB Fitness Training Regime.

The intensity of the badminton matches you play in the club is highly dependent on who you are playing against. The two people I played against were reasonably decent, and it did take a bit of effort to take them down.

brain lifting weights

One of the things I have been working on is building a strong mind and patience when I play. I’ve been adjusting my playstyle and mindset so I can play longer rallies and force inconsistencies out of my opponent.

So instead of attacking at every chance I got, I started slowing down the game by playing more clears and net shots in the way that Lin Dan plays to give myself better opportunities to end my rallies.

I’ve also been playing more like Chen Long and Kento Momota, and it’s been working very well. I’ve been focusing on just getting the shuttle back to the other side and giving my opponent a hard time instead of focusing on finishing the rally which has helped me remain calmer while I play while frustrating my opponents and causing them to make more mistakes.

I would definitely recommend you try to play longer rallies because the higher level you get, the more it will be about how long you can last on the court.

Diet and Sleep

Diet and sleep have remained basically the same. Although today I did wake up at 9 AM, I still had three meals.

Albeit, the three meals were adjusted in terms of time, though. I ended up having breakfast close to noon, lunch at 3, and dinner at 9 because our badminton training was from 5 to 8 PM.

Breakfast was of toast and peanut butter, lunch was rice with short ribs, duck eggs, and cabbage, and dinner was chow mein and baozi. The meals were all filling, and we had no problem sustaining throughout the entire day.

I didn’t make any use of the power napping strategy I had talked about throughout this training regime, but I did work on meditation a bit more. Both before sleeping and after waking up.

meditation

I learned that there were two main types of meditation. Concentrated meditation and mindless meditation. The first is where you focus on one thing specifically to increase concentration and focus while the other one is where you let your mind wander around random thoughts so you can let go of the bad things in life and feel happier.

I’ve been using the concentration meditation tactic when I wake up so I can theoretically get better focus during the day, and then at night, I’ve been using mindless meditation to help me relieve stress and fall asleep easier.

So far, meditation before sleeping has been working out pretty well, and it’s helping me fall asleep easier. As for meditation in the morning, I’m not seeing any results yet. It likely has to do with how I meditate, but I will continue to experiment and work on these things.

If you have read day 25 of the GGAB Fitness Training Regime, you will also know that I’ve been trying to implement 5 things into my daily habit to try to increase productivity.

One of them was to stop looking at my phone before I sleep. I was actually able to accomplish this, and it has helped me feel and look a little more refreshed. Definitely aiming to keep this in my daily habits.

Thoughts and Feelings

My badminton skills have been going up quite fast through the combination of going back to training at my club and the GGAB Fitness Training Regime.

There are two main things I would like to accredit my progress to; footwork and mindset training.

When you have an iron will to improve your badminton game, you start thinking about all the little thoughtsdetails in your training. Every time I do my footwork drills, it’s no longer an “I just have to go fast” mentality, but now, I’m thinking about how I’m moving and how I can improve.

By focusing on making my steps lighter and improving my split step, I’ve been able to play badminton a lot better.

And with every time I go back to the club, I reach new milestones. For example, on Thursday, day 24 of the GGAB Fitness Training Regime, I actually played this one player which I beat in the first game 21-14 but lost the second one 25-23.

After reflecting on the loss and how I was playing, I found that it was almost like I lost to myself. I kept losing focus throughout both games and struggled to push myself to return shuttles that I should be able to return.

Today, however, I played the exact same person and beat him in two straight games, 21-16, 21-10. While the person I played against could have played worse, it is more about how well I played.

In fact, I would probably consider how I played to have hurt his game by returning just about everything he threw at me, which frustrated him to become more careless with his shots.

Footwork played a significant role in this win as well as my other successes in the day. I imagined how a pro badminton player like Kento Momota plays, so I started to think with more patience and have more confidence in how I moved.

As you can tell by reading this, mindset was the other huge factor affecting my skill. I prevented myself from becoming impatient and turned the games into a consistency and stamina match.

Think about giving your opponent a hard time instead of trying to win it all. It might just help you win a lot more games and improve more.

Progress

Now for the pictures and stats:

 Person 1:

person 1 day 26 back person 1 day 26 side person 1 day 26 front

person 1 day 26 front of legs person 1 day 26 back of legs person 1 day 26 side of legs

Weight: 146 lbs

 Person 2:

person 2 day 26 side person 2 day 26 back person 2 day 26 front

person 2 day 26 side of legs person 2 day 26 back of legs person 2 day 26 front of legs

Weight: 121  lbs

Conclusion

With all these tournaments coming up, I have to train much harder. Doing this training regime has helped me reach a decent position to perform in the tournaments, but it will be nowhere near enough to win it all.

I’m still not considered one of the best players in the club, but I’m slowly creeping up there. All it will take is some more hard work, smart work, and the steel mentality.

I will let you know how the tournaments go for me and continue to provide more badminton tips in the future!

If you have any questions or comments, don’t hesitate to leave them down below and I will probably respond within 24 hours. As always, good luck in your games and have a great day!

GGAB Fitness Training Regime – Day 25

lee chong wei smash

Our final stability day in our GGAB Fitness Training Regime, and honestly, I’m somewhat disappointed. For some reason, both my brother and I were feeling so tired and unmotivated to train. We actually had to cut down on our training despite it being only a stability day.

lee chong wei press conference

More on this in the rest of the post.

Before we get started though, make sure you check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already so you can gain a basic understanding of the training we are doing.

Done? Let’s get started.

The Exercises

  1. Quick jog and stretch
  2. 5 sets of 20 pointing footwork
  3. Move forward 5 meters only using your toes
  4. Balance on 1-foot eyes closed for 1 minute for each leg
  5. Pelvic curl 10 times
  6. 3 sets of 10 shoulder flexibility exercises
  7. 3 sets of putting an arm and the opposite leg straight out from a crawling position for 30 seconds (doing both sides counts as 1 set)
  8. 3 sets of 30-second cobra stretches
  9. 1 set of 30-second vertical lunge both sides
  10. Hit a shuttle up 50 times no stopping on one leg and then switch legs
  11. 100 swings both forehand and backhand
  12. Stretch

Despite talking so much about changing up the stability days to be more productive, I wasn’t actually able to do anything. We ended up doing the exact same thing as the last stability day except with less footwork.

The exercises are not perfect, but they have helped out in our game a little bit.

Swinging a racket both forehand and backhand has helped the most. It helps us build badminton form and clean up our technique allowing us to play better.

Then when you couple swinging a racket with some badminton drills, that’s when you really start to see results in terms of power, accuracy, and the difficulty of playing the shot.lee chong wei smash

I get to train at my badminton club again tomorrow, so I will be able to see if this stability/badminton control day has really been helping my brother and I build badminton technique.

Overall, this training day still needs heavy improvement.

I want to add in more stretching activities, primarily focusing around the legs, arms, and back. After training lots at the club, improving muscle range and flexibility is something I would like to see because stiff muscles will decrease efficiency and increase the chance of injury.

But since today is the last stability day of the GGAB Fitness Training Regime, it’s a little too late to make any changes to the exercises presented on this day.

Diet and Sleep

My diet has remained pretty good. I ate three meals today. Breakfast consisted of toast and peanut butter, lunch was a protein shake and some fruit, and dinner was rice with fish, cucumbers, eggs, and greens.

It is a little smaller than what I usually consume, but today’s stability day didn’t require much in the first place anyways.

Sleep, on the other hand, has suffered its first day where I got less than optimal rest. I ended up sleeping steamed fishat 12 AM and waking up at 5 AM. That’s only 5 hours of sleep, and I can feel the lack of sleep today.

Even with a power nap during the middle of the day, today has been much more difficult for me to get through. There is another factor that is playing in as well, but I will talk about that in the thoughts and feelings section.

The only thing I can do is to try and sleep earlier today to recover some of the lost sleep.

I also need to implement meditation or some sort of habit in the early morning so that I can get more done and be able to stay more motivated.

Thoughts and Feelings

Motivation today has undoubtedly been down for both my brother and me, and it hasn’t happened before.

For some particular reason, my body was sore in many places, including my right hip, shoulder, and my right glute. It wasn’t as if we absolutely destroyed ourselves the day before.

But our body condition was the least of our worries when it came to today’s motivation and exercises.

Both of us were feeling down. We didn’t want to do anything at all, and that’s what happened. The exercise did not increase our energy as it did in the other days, and the rest of the day was as unproductive as it can get.

We literally sat down and watched a movie for the entire time.

I have identified some of our problems, though, and I will be working on a fix.

For my brother, school has started for him again. Every day he comes home exhausted and unmotivated. So when we finally reach the weekend, he’s already so tired from school that he doesn’t want to do anything else.

It’s a little bit of a different story for me. I don’t have school, but I am over-working. There are way too many things on my mind, and I can’t seem to focus on one thing right now. I am definitely feeling burnt out.

But I have to get my work done, what can I do?

This is when I have to start implementing new habits into my life that will hopefully help reduce stress and improve productivity and motivation.

There are 5 things I want to do more of and/or implement into my daily habits.

  1. Meditate
  2. Read, listen, and/or watch more motivational books, podcasts, and videos, respectively.
  3. Write down my goals every day.
  4. Exercise (new plan after the GGAB Fitness Training Regime ends).
  5. Stop looking at my phone before I sleep.

This is going to be tough, especially the stop looking at my phone part before sleeping. Trying to open at least 30 minutes before I sleep without staring at screens might just be the most challenging habit that I will have to change in my life.

But after reading so many sleep articles and listening to people talk about good sleep, I hope that this change will be able to make a significant positive impact on my life.

The other strategies are also meant to change my life for the better as well.

meditating blonde on beach

Meditating will help me clear my mind and be able to help me focus during the day a lot better. Although I haven’t tested meditating much yet, I hope that it will relieve stress and make me happier as well.

Reading, listening, and watching more motivational content will also help me strive for more. It’s also here so that I can continue to learn more. The more I learn, the more I can do.

Writing down my goals every day will help me boost my focus, as well. If I can limit the number of things that I am going to finish in one day, my productivity will start spiking, and I will feel much more satisfied with each day.

Last but not least, exercise will continue to be a significant contributor to my productivity. So far, the GGAB Fitness Training Regime has been very beneficial to my productivity and mindset, but it is starting to see some time conflicts with school and all for my brother.

Since we are now back at my club training, once the GGAB Fitness Training Regime ends, I will be following a completely different schedule for exercising. Something lighter probably.

That’s a lot I got down here! The most essential part of being successful, though will be my ability to maintain consistency with these habits. So for now, it will be one baby step at a time until I can slowly build everything I want into my life.

Progress

Now for the pictures and numbers. Here they are:

 Person 1:

person 1 day 25 front person 1 day 25 side person 1 day 25 back

person 1 day 25 back of legs person 1 day 25 front of legs person 1 day 25 side of legs

Weight: 148 lbs

 Person 2:

person 2 day 25 front person 2 day 25 back person 2 day 25 side

person 2 day 25 back of legsperson 2 day 25 side of legs person 2 day 25 front of legs

Weight: 128 lbs

Conclusion

Day 25 is done! I’m still a bit sad that I couldn’t keep the pace up, especially for the last week of the GGAB Fitness Training Regime, but it is what it is, and it’s time to move on.

If you have any questions or comments, don’t hesitate to leave them down below. As always, good luck in your games and have a great day!

GGAB Fitness Training Regime – Day 24

kidambi srikanth

I’ve made it, the final lower body exercise day of the GGAB Fitness Training Regime has been completed. Let me share some of the experiences I had.

Today was a slightly different day. I actually had badminton training at my club as well, but I am not going to count today as a special day like I did with day 20 of the GGAB Fitness Training Regime. I will count both the exercises in club training as well as my personal training.

Before we get into the rest of this post, check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already. It will give you context as to what this post is about.

kidambi srikanth

Let’s jump right in.

The Exercises

Like mentioned in the introduction, I did both my GGAB Fitness Training as well as my club’s training for today. I will be splitting them up into two sections and then talk about them.

 GGAB Fitness Training:

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  3. 3 sets of 20 squats with hip rotation
  4. 5 sets of 12 squat jumps
  5. 3 sets of 20 calf hops
  6. 3 sets of 20 calf raises
  7. 5 sets of 12 lunge jumps
  8. 3 sets of 1-minute regular fast feet
  9. 3 sets of 1-minute side fast feet
  10. 3 sets of 1-minute front and back fast feet
  11. 3 sets of 10 laps up the stairs
  12. Cooldown and stretch

 Club Training:

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  3. 3 sets of 16 multi-feed cross smash and net kill. Smash on forehand side and then run to backhand side for backhand net kill
  4. 3 sets of 16 multi-feed cross smash and net kill. Smash on backhand side and then run to forehand side for forehand net kill
  5. 3 sets of 16 multi-feed X formation. Smash on forehand side, then backhand net kill, then smash on backhand side, and then forehand net kill and repeat for the rest of the reps.
  6. 3 sets of 16 multi-feed M formation. Smash on forehand side, then forehand net skill, then smash on the backhand side, and then backhand net kill and repeat for the rest of the reps.
  7. 5 sets of 20 scramble. The feeder will feed the shuttle anywhere, and the worker can play any shot.
  8. Games
  9. 50 push-ups
  10. 50 sit-ups
  11. 50 supermans
  12. Stretch

Is this too much exercise?

No, surprisingly. The day wasn’t too tricky despite doing pretty much double of what I usually was lungedoing.

As you can tell, there were no changes at all to my lower body exercises. The only thing I did was push myself a little harder by changing my mentality to lessen the amount of rest I got in between each set and increasing the speed of the reps themselves.

I didn’t actually push myself as hard as I did yesterday and I definitely could have added more drills.

Part of this was because I knew I had training later in the night. I wanted to keep things a little more chill for the club training. But actually, when I went into club training, things were more relaxed as well today.

The footwork drills were a lot easier. The exercises were the exact same as the stuff my brother, and I have been doing for weeks.

The other drills were quite easy, as well. 50 push-ups? 50 sit-ups? 50 supermans? Because of the upper body days, our bodies have adapted well to the exercises

The multi-feed shuttles were okay as well, not because the drill itself was tremendously easy, but because of the time we got as rest. If it were a private session, things would be much different. But with 4 people in a group rotating, there was a lot of downtimes.

The games both my brother and I played were pretty easy as well. We played mostly doubles because of the lack of courts. The singles matches I played weren’t particularly tricky except the very last one. Hate to admit it, but stamina is still an issue.

Diet and Sleep

For diet and sleep, things have been pretty good. Once again, I was able to sleep relatively earlier at 11 PM and wake up at 8 AM. The consistency has definitely helped me get more done.

We had to adjust our diet though slightly. Instead of having 3 meals, we had 4.kimchi

First breakfast consisted of a croissant and an egg. Then for lunch, I had a turkey and cheese sandwich. And then dinner I had yakisoba with vegetables. The change was that we had a meal almost like a snack, but too large to be considered one.

After training when we came home, we had porridge with beans and kimchi. We don’t usually have this, but to prevent ourselves from being hungry both after and before training/work, this is required.

It’s a schedule that we have to adapt to, especially when our training at the club is either 6-9 PM or 5-8 PM and my part-time job is from 4-8 usually. Developing an excellent snacking and meal schedule will help me stay fuller and more energetic for the rest of the day.

Thoughts and Feelings

My performance at today’s club playing was much better than day 20 of the GGAB Fitness Training Regime.

This time, I could really see some of the results of our training regime. We were one of the fastest to complete our footwork drills, and it was a breeze. Having been doing 10 sets of 20 footwork every day for two weeks, we have improved lots.

The push-ups, sit-ups, and supermans were also very easy. Before, I had to split them all up into 5 sets of 10 to finish 50. This time, although we couldn’t do them all straight in a row, 2 sets of 25 for all three exercises were all we needed.

And it isn’t just about how much exercise we can handle either.mentality brain

Our ability to play badminton is the most essential part, and today I played much better than the previous day.

The quality of shots that I play has improved a lot since the previous day I played at the club. Smashes, drops, and clears have all been smoother and more accurate.

Stamina is still one of my major weaknesses, along with mentality during the game. As soon as I start getting tired, I start missing a lot of shots and end up losing many points in a row. When that happens, my footwork also gets tangled up, and I begin to think about the ways I can win easily.

What I found is that if I’m not focused on winning the rally but rather on getting the shuttle back, I don’t get as tired, and I play better. With tournaments coming up, my focus will be on playing with a better mindset.

The second thing I have to reduce is the thoughts about what people watching are thinking. Sometimes what happens is I miss a shot, and then I look back, and I see one of my coaches watching. Then I start thinking about how I have to play better quality shots.

Ironically, I end up missing more shots or playing safer to a point where I’m only clearing and lifting.

Building a steel mentality will help me play much better in the future and win more. Stamina will continue to be one of our highest priorities.

Progress

It looks our weight will stop changing for a little bit. Before, we could see changes as big as 10 pounds daily. And not just 10 pounds lower, it could have been either way. Now it looks we finally stabilized. Here are the stats:

 Person 1:

person 1 day 24 front person 1 day 24 side person 1 day 24 back

person 1 day 24 front of legs person 1 day 24 back of legs person 1 day 24 side

Weight: 150 lbs

 Person 2:

person 2 day 24 back person 2 day 24 front person 2 day 24 side

person 2 day 24 side of legs person 2 day 24 front of legs person 2 day 24 back of legs

Weight: 128 lbs

Conclusion

Final lower body day is done now! There are only a few more days left in the GGAB Fitness Training Regime.

If you have any questions or comments, please leave them down below. As always, good luck in your games and have a great day!

GGAB Fitness Training Regime – Day 23

lin dan shirtless

Welcome to the very last upper body day in the GGAB Fitness Training Regime. I honestly can’t believe I’ve made it. Sure it wasn’t too tricky, but the discipline and mentality that I have developed were more than any other time I tried to build it before.

First, go check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already. That will help you understand this post much more if you just got onto this post today.

Once you have done that, we can get started with today’s post.

The Exerciseslin dan shirtless

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  3. 5 sets of 12 push-ups
  4. 3 sets of 1-minute plank
  5. 3 sets of 1-minute v sit
  6. 5 sets of 12 rotation v sit with weights
  7. 5 sets of 12 touch heels
  8. 5 sets of 12 touch knees
  9. 5 sets of 12 tricep pushdown
  10. 5 sets of 12 supermans
  11. 5 sets of 12 bicep curls
  12. 5 sets of 12 wrist curls
  13. Stretch

As you can tell, there are very minimal differences between today’s training and day 15 of the GGAB Fitness Training Regime. No exercise changes at all and only subtle changes in terms of intensity.

The differences you will see are my v sits going from 45-seconds to 1-minute reps and the wrist curls changing from 3 sets of 30 reps to 5 sets of 12 reps.

The reason I changed my v sits was to increase the intensity of the exercises, but it was also because I got a small kick of OCD as the planks were 1-minute each and the v sits weren’t. Not much of difference felt.

Wrist curls, however, were a significant change for us personally. I realize that we had been doing our wrist curls completely wrong. I was always wondering why Lin Dan grits his teeth together and was sweating like crazy when he was wrist curling.

I totally thought that it was because he was using 50-pound weights and that we could do more than 30 without breaking a sweat because we were only using 10 pounds. It turns out it was the technique.

Lin Dan was wrist curling with his forearm resting on his legs. We were wrist curling standing up with our arms straight down.

The moment we changed to resting our forearm on our legs, it was a completely different story. 30 wasn’t possible at all. It was so tiring just doing 12 reps. But that’s what we did instead.

exercise wrist curls

Kind of a stupid mistake but I’m glad that we got to change it before the training regime ended. Hopefully, I didn’t mislead anyone actually to do 3 sets of 30 all the time.

Other than those changes, we did make an overall more considerable change that wasn’t listed down.

Learning from day 20 of the GGAB Fitness Training Regime and how we needed to pressure ourselves, I decreased the times we got to rest in between exercises and increased the speed we were doing each task at.

Before it was way too relaxing. Usually, we would lift the weights or do the push-ups and then wait until our bodies stopped burning, and then we would go again. It made our workouts significantly longer and less impactful.

So right now, we are slowly building in the mentality to push ourselves at faster speeds despite what our body tells us. It definitely felt better today, but it wasn’t enough.

And I know there isn’t an official next time, but for the future, strengthening my mental state to push myself harder will be a goal.

I have to admit that I should have added more exercises today too. Maybe increasing the number of sets I had to do for all the activities might have been much more productive for us.

Diet and Sleep

Diet and sleep continue to get better, especially sleep.

Sleep has become much more consistent. Last night, I slept at 11 PM and was able to wake up at 8 AM, and I’m loving the change. I get so much more done waking up at 8 AM, and it’s a great feeling.

I’m also able to more effectively test out the power napping strategy that I have been implementing into my daily plans to get more done. Tomorrow is leg day, but I’m also training at my club. This is the time that I really want to test out the power nap strategy.

Ideally, I will do my exercises in the morning and then power nap in the afternoon so that when I go croissant wholetraining, I can play with more energy.

Now if I’m able to move my wake up time to 6 AM and add in some meditation, I’m all set to win it.

Diet has been pretty consistent too. Three meals a day. It’s just lacking some targeted and purposeful nutrition targets. I’m just eating whatever is in the house.

For today’s breakfast, I had an egg and a croissant. Then for lunch, I had noodles with beef and carrots. Finally, for dinner, I had rice with eggs and tofu. I should also mention that I have a few snacks in the form of peaches and been drinking a lot more liquids, specifically green tea.

If I create another training regime though, I think I will want to add in some real diet plans for myself to follow.

Thoughts and Feelings

Now for thoughts and feelings. I already talked a lot about how I need to build a mentality that allows me to train harder and really hit the high-intensity interval training that we get at our club.

And all I’m going to say is that it really helps, but you need to have the motivation to build the mindset.

If you’re building your own training regime right now, ask yourself, why am I doing this?

You need to have the explicit goal, the ideal world, and sometimes even the punishment should you fail in your head. Part of the reason I’ve been able to maintain and exercise so consistently was because of the many things that have happened to me in badminton.

motivation

I realized that I’ve been a loser my whole life. So every time I talked about wanting to be the best at badminton, people would laugh at me.

“You can’t even beat this kid, how are you going to become number one?”

“How was your tournament haha, nice win against (the guy I lost to).”

“You should quit badminton and focus on school. You’re just an ordinary kid.”

I hear these things way too much.

And I realize, of course, no one’s going to believe that I’ll win or even get close to winning. Would you bet your money on the guy who’s been losing all his life?

I have to take things into my own hands to win. So every time I feel like stopping, I hear a voice. “Kevin, how are you going to win if you can’t even push yourself to your limits?”

And I think about that voice.

I solidify my ambitions and goals, and I get back to it, pushing myself harder than before.

If you’re in the same situation as me, you need the same revitalizing light at the end of the tunnel. Find your motivation and training becomes so much easier. Your mental state grows stronger, and you will end up more successful in life.

Progress

So now for some progress. Here are the stats and pictures:

 Person 1:

person 1 day 23 front person 1 day 23 side person 1 day 23 back

person 1 day 23 side of legs person 1 day 23 back of legs person 1 day 23 front of legs

Weight: 148 lbs

 Person 2:

person 2 day 23 frontperson 1 day 23 side person 2 day 23 back

person 2 day 23 front of legs person 2 day 23 back of legs person 2 day 23 side of legs

Weight: 128 lbs

Conclusion

Very soon, I will be concluding the entire GGAB Fitness Training Regime. But for now, it’s the last upper body day! There has been considerable development in both our bodies and mental state, which I hope will only continue to get better.

For now, it’s time to go get some rest.

If you have any questions or comments, please don’t hesitate to leave them down below. As always, good luck in your games and have a great day!

GGAB Fitness Training Regime – Day 22

pv sindhu badminton player

Today is the second rest day of the week. After an intense session playing at my badminton club, it’s still taking some time to recover. During the GGAB Fitness Training Regime, I was never sore for more than one day. Not training at the club for a while has undoubtedly hurt my fitness.

Before we get into more of the details for today, check out the Badminton Training Regime #2 – GGAB Fitness Training post, so that you can gain a better understanding of what the GGAB Fitness Training Regime is.

pv sindhu badminton player

Let’s jump right in.

The Exercises

Of course, it’s a rest day, so no exercises were done. I did do an activity that helped a lot with relieving sore muscles and potential pain around the body.

What I did was have an Epsom salt bath.bath

Having a soak of a few minutes in hot water and Epsom salts is very relaxing. It doesn’t just make your muscles feel better, they also help a lot with falling asleep at night.

I didn’t just take it today either.

I took Epsom salt baths on other days too. If you have seen the GGAB Fitness Training Regime – Day 19 post, you’ll know that my back hurt like crazy. Having a hot water bath helped that a lot.

I also had one on day 20 of the GGAB Fitness Training Regime. This was the day of my return to my badminton club. I took after the training, and it was quite beneficial towards my feet which were developing blisters everywhere.

Epsom salt baths are really things that you can do on other days as well, not just rest days. In fact, what I found out was that they help the most when the pain and sore feelings are at their height. So doing them right after training feels quite lovely.

Unfortunately, I did not spend much time stretching, and I haven’t bought a foam roller to do any foam rolling yet.

What was more important though was diet and sleep.

See Some Other Activities To Do For Recovery After Intense Training!

Diet and Sleep

I’m going to talk about our diet and sleep a little more generally because it’s what happened in 3 days that’s much more interesting than what I did today.

I mean for today’s diet and sleep, things were pretty good. Although I slept later during the night, about 12 AM the day before, I was able to wake up earlier at around 8 AM.

This led to my 3 meals in the day, although each of them was relatively small. I had a few croissants for breakfast, some yakisoba for lunch, and then rice with lamb and carrots for dinner.white rice

Over the 3 days before, including today, things are slowly changing for the better. I’m consistently waking up at 8 AM now, which allows for my three meals as well as more time for productivity gains.

I have also been using power naps occasionally. These power naps have been great for refreshing myself so that I can do more. It doesn’t help as much with actually recovering muscles because you don’t get to enter the deep sleep phase where your body sends out the growth hormones, but the energy is quite good.

It’s like taking 5-hour energy without the sugar crash.

Especially with my day starting earlier and earlier, these power naps will come in handy.

Now that it’s my last week of the GGAB Fitness Training Regime, it’s time to push myself in terms of exercising, but also with my daily habits.

Thoughts and Feelings

In today’s thoughts and feelings section, I just want to talk about how important recovery is. And it’s not just about the “wear and repair” and not overworking yourself kind of thing, it’s going to be about how you need to improve your recovery daily.

Which means recovery even when it’s an exercise day. I’ve been splitting up the days into exercise and rest days, but in reality, every day needs you to maintain good sleep, eat lots, and do whatever else you have to do.

stretching

And this needs to be emphasized a little more.

After all, you feel the pain most right after exercising, and your muscles are the most adaptable to change during that time. This is when you should be rolling and stretching muscles.

Although I didn’t work much stretching and rolling into my routines, doing the stretches help maintain muscle range and flexibility. This enables you to reduce the chance of injury at a much higher degree.

It will also feel a lot better and be much better for you if you’re able to incorporate good rest and recovery tactics into your daily plans, especially if you’re reaching the levels where you are training almost every single day.

Like if we look at pro players, many train 6 hours a day, 6 days a week. They don’t have a single opening during the week where two days are opened up solely for rest.

How they keep up is by repairing and strengthening their muscles as soon as possible. This means getting the right nutrients every day and having long hours of rest. Most pro players won’t be like me and sleep very late.

Just my two cents for today. These are things I will need to work on for myself, and I will spend as time working on this.

Progress

Now for the growth. In the pictures, it actually seems like we got a little bit fatter due to sitting down for 2 days straight. Here are the stats:

 Person 1:

person 1 day 22 side person 1 day 22 back person 1 day 22 front

person 1 day 22 front of legs person 1 day 22 back of legs person 1 day 22 side of legs

Weight: 150 lbs

 Person 2:

person 2 day 22 front person 2 day 22 back person 2 day 22 side

person 2 day 22 front of legs person 2 day 22 side of legs person 2 day 22 back of legs

Weight: 128 lbs

I’ll likely want to still stay active during my rest days. Doing things like light walking or jogging will undoubtedly help, and I am thinking about including these kinds of things into my future training.

Conclusion

Day 22 of the GGAB Fitness Training Regime has been completed. This is one of the last rest days in the entire training regime!

If you have any questions or comments, please leave them down below, and I’ll be willing to respond. As always, good luck in your games and have a great day!

GGAB Fitness Training Regime – Weekly Recap 3 (Day 21)

lin dan celebrate london

Wow, I can’t believe it! We’re almost done the entire GGAB Fitness Training Regime! Just one more week until we finally finish the training. It’s time to push ahead and learn even more about ourselves and how we can improve.

Like the other weekly recaps, I won’t be including the things I did for the day. Although this time, today’s rest day was the first of the week as the day before was a special day where we got back into badminton training at our club. Tomorrow, I will detail more about our rest day, though.

If you’re here and don’t know what I am talking about, you should check out the Badminton Training Regime #2 – GGAB Fitness Training post before you start reading this post so you can understand what we are doing in this training regime a little bit more.

lin dan celebrate london

Once you have done that, we can get started on today’s post.

The Exercises

Day 15 (Upper Body) Exercises:

  1. Quick jog and stretchwoman doing push ups
  2. 10 sets of 20 pointing footwork
  3. 5 sets of 12 push-ups
  4. 3 sets of 1-minute plank
  5. 3 sets of 45-second v sit
  6. 5 sets of 12 rotation v sit with weights
  7. 5 sets of 12 touch heels
  8. 5 sets of 12 touch knees
  9. 5 sets of 12 tricep pushdown
  10. 5 sets of 12 supermans
  11. 5 sets of 12 bicep curls
  12. 3 sets of 30 wrist curls
  13. Stretch

Day 16 (Lower Body) Exercises:

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  3. 3 sets of 20 squats with hip rotation
  4. 5 sets of 12 squat jumps
  5. 3 sets of 20 calf hops
  6. 3 sets of 20 calf raises
  7. 5 sets of 12 lunge jumps
  8. 3 sets of 1-minute regular fast feet
  9. 3 sets of 1-minute side fast feet
  10. 3 sets of 1-minute front and back fast feet
  11. 3 sets of 10 laps up the stairs
  12. Cooldown and stretch

Day 17 (Stability) Exercises:

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footworkzen rockes
  3. Move forward 5 meters only using your toes
  4. Balance on 1-foot eyes closed for 1 minute for each leg
  5. Pelvic curl 10 times
  6. 3 sets of 10 shoulder flexibility exercises
  7. 3 sets of putting an arm and the opposite leg straight out from a crawling position for 30 seconds (doing both sides counts as 1 set)
  8. 3 sets of 30-second cobra stretches
  9. 1 set of 30-second vertical lunge both sides
  10. Hit a shuttle up 50 times no stopping on one leg and then switch legs
  11. 100 swings both forehand and backhand
  12. Stretch

Day 18 (Endurance) Exercises:

  1. Quick jog and stretch
  2. 5 sets of 20, 2 sets of 40, 1 set of 50, and finally 5 sets of 15 pointing footwork
  3. Jog for 30 minutes
  4. Skip for 10 minutes
  5. Cooldown and stretch

Day 19 (Speed) Exercises:

  1. Quick jog and stretch
  2. 10 sets of 10 smash net-kill footwork
  3. 4 sprints ~100 meters
  4. 2 sprints ~200 meters
  5. 2 sets of shuffle, shuffle jump, exercise for ~100 meters
  6. 2 sets of high knees for ~100 meters
  7. 2 sets of butt kicks for ~100 meters
  8. 2 sets of shuffling forward for ~100 meters
  9. 2 sets of shuffling backward for ~100 meters
  10. Cooldown and stretch

Day 20 (Badminton Training) Exercises:

  1. Rally with a partner and then quick jog around the courts for warm-upcartoon man tired after workout
  2. Court running. Across the span of three courts, do 4 of each of these exercises in a circular motion: run, shuffle sideways, shuffle sideways with a jump, shuffle forward, shuffle backward, high knees, sprint
  3. 5 sets of 20 seconds for each pattern: smash net-kill right side, smash net-kill left side, smash at the back side to side, front net-kill side to side, smash at the middle court
  4. Consistency drill #1 (A: straight clear, B: straight clear back, A: straight clear again, B: straight clear back, A: drop shot anywhere, B: net shot, A: net shot, B: lift, A: smash, B: block, A: net shot, B: lift, A: smash, B: block, A: net shot, B: lift, and restart). Do this for 7 minutes and then A and B switch and then switch sides after one. So basically, 4 sets of 7 minutes.
  5. Consistency drill #2 (B hits the shuttle back to the front right side of A while A can hit anywhere, but if A plays a straight net shot, B will lift/push the shuttle and then B has to hit everything to the back unless A smashes, which B blocks and restart at the front). Do this for 7 minutes and then A and B switch and then switch sides after one. Same kind of thing as the first drill.
  6. Badminton matches against other players
  7. Stretch

Lots of exercises done this week. Today’s my first rest day, and this time, I actually need it.

Even more changes were made this week. There was a lot more focus on high-intensity interval training (HIIT) to increase the intensity via speed. Otherwise, I didn’t make changes that were too big.

Most of the exercises have remained the same. The most significant change you see here is with day 20, where I went to my badminton club to train. And if you have read day 20 of the GGAB Fitness Training Regime, you’ll know how disappointed I am with myself.

But training like that in the club gives me a reliable reference for my last week of the GGAB Fitness Training Regime.

The main thing is about pushing myself and giving less time for breaks in between exercises. I need to personal trainerreplicate the kind of feeling that my coaches gave during training.

So the problem does not deal with the exercises that I have planned out. It lies with my ability to sustain them at high speeds and intensity. It will undoubtedly be an uphill battle from here.

The biggest problem I will have has to do with my mental strength.

To push myself and replicate the intensity brought out in the club, I need a serious will to win and push myself even when I am close to throwing up.

There’s a huge revelation that I realized. Whenever so-called fitness experts talk about how important rest and not over-training is, it’s a bit less crucial when you’re trying to become a world champion.

Because champions don’t stop when it starts to hurt. They keep going. It’s not about developing a healthy body here as much as it is about the mindset.

I realize that to become the best out there, you really have to push out everything that you can and go all in.

If you don’t, you will become just an average player. And it’s okay… if badminton is just your hobby. But once you make it your life and career, just average is not enough.

So over the next week and the weeks after, it really will be about developing a winner’s mindset.

Diet and Sleep

Of course, if you’re going to train this hard, recovery is still significant. Injuries that prevent us from ever being able to play again or things like Lee Chong Wei’s nose cancer is less than sub-optimal.

Over the past week and towards the end of this week, things for both diet and sleep have been getting better.

We have been eating 3 meals a day consistently. The one thing that I will say though is that I should diversify the things we eat a little more and make it healthier if possible. More fruits, vegetables, and drinking more liquids will help our overall health a lot more.

Sleep during the beginning of the week remained the same as before where I was getting 8 to 9 hours of sleep, but sleeping and waking up way too late.

Just two days ago, things were getting better. I’ve been able to sleep at 11 PM and wake up at 8 AM both times. If I can maintain consistency and slowly change it to 9 to 6, it would be even better.

baby sleeping with dad

I also want to talk a little about power naps. These are naps where they last only 20 minutes. It has been working quite well every time I did them. I felt very refreshed right after the nap, and actually, my skin was getting better too because of it.

The best part is that it didn’t affect my regular sleep schedule either. It does depend on when you nap, though. Like if you nap at 9 PM, don’t expect to fall asleep until 12 or 1 AM or even later.

The point of these power naps is to give you a significant boost of energy so that you can have approximately 4 hours of extremely productive work time.

So instead of working 6-8 hours straight through, you can split it up into 4 hour work periods with power naps in between. These are one of the life hacks many CEOs implement into their workdays to get more done.

And despite not being the CEO of whatever large corporation, doing this has helped me get a lot more done especially since I put in a 2-hour chunk of time for training which I cannot use for whatever else I have to do.

Meditation is another one of those boosting the mental power activities that I want to incorporate a bit more of, mainly because my life is highly chaotic, and I need something to bring my mind to peace.

I will be working on this strategy and try to incorporate it into my daily habits soon.

Thoughts and Feelings

The third week of the GGAB Fitness Training Regime is done, and honestly, we aren’t where I expected ourselves to be. After doing this, I thought that both my brother and I will be able to get a lot closer to the top players in our club.

But it seems as if we have remained relatively stagnant in our badminton skill as well as fitness.

The developments in our bodies haven’t been anything too special either compared to people who are completely transforming themselves in 30 days. We did tone down in fat since the beginning of the month, and our arms have gotten a little bigger, though.

mountain climbing

The bad news is done now, though. It’s time to think more positively.

What the GGAB Fitness Training Regime didn’t provide in body and fitness development, it did deliver in mental strength and discipline. Like mentioned in the exercise section, mental toughness will still need work, but it’s certainly a great start that I have since the beginning of the training.

Before this training regime, I was sluggish. People who consistently keep up with the Get Good At Badminton blog will know that I have dips where I only post like once per month. And look at me now, posting almost every single day.

I’m surprised I was able to do this training regime every day consistently. I used to try to start these things where I run every morning, but I could never keep ongoing. At most, it would last 3 days before I couldn’t wake up and give up.

So to have done this training for already 21 days without missing any days (excluding rest days) is something that I’m very proud of. And I believe, with what I know, it should only be up from here. Even when the training regime ends, there will continue to be some form of fitness training that will remain.

To all those who are in similar situations as me. You aren’t the best, but you want to be the best. If you are this kind of person, get started by building your mental strength and discipline by doing something similar to this.

Because once you’re able to build that, you can only go up in skill, because you’ll be able to push yourselves to train.

Remember, consistency is key.

Progress

Alright here are some numbers and pictures to look at. Like mentioned before, nothing much has changed except for our mental strength.

 Person 1:

person 1 day 20 side person 1 day 20 back person 1 day 20 front

person 1 day 20 side of legs person 1 day 20 front of legs person 1 day 20 back of legs

Weight: 150 lbs

 Person 2:

person 2 day 20 side person 2 day 20 front person 2 day 20 back

person 2 day 20 back of legs person 2 day 20 side of legs person 2 day 20 front of legs

Weight: 128 lbs

Conclusion

The third week of the GGAB Fitness Training Regime is done! Stay tuned for the last and final week of this training regime!

If you have any questions or comments, please leave them down below, and I’ll gladly respond. As always, good luck in your games, and have a great day!

GGAB Fitness Training Regime – Day 20 (Special)

lee chong wei tired

Hey everyone! If you’re keeping up with the GGAB Fitness Training Regime, you’ll know that I missed a day. Today’s post was supposed to be written yesterday! I will be talking about yesterday’s activities; however, as they are rather unique.

Instead of writing about rest and what I did for rest, it’s going to be a little different. You see, the reason I didn’t get a post out yesterday was that I was tired from training and playing badminton in my club last night. It was somewhat surprising that I didn’t have the energy to keep going. More on that later.

First, you should go check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already so that you can get an overview of what we are doing in this training.

Like mentioned in the title, today’s a particular day. I’ve got a lot to share about this training regime and playing badminton.

The Exercises

Because I was training with my club, I wasn’t following my regular training. I will still list down the things we did during my training, though.

  1. Rally with a partner and then quick jog around the courts for warm-up
  2. Court running. Across the span of three courts, do 4 of each of these exercises in a circular motion: run, shuffle sideways, shuffle sideways with a jump, shuffle forward, shuffle backward, high knees, sprint
  3. 5 sets of 20 seconds for each pattern: smash net-kill right side, smash net-kill left side, smash at the back side to side, front net-kill side to side, smash at the middle court
  4. Consistency drill #1 (A: straight clear, B: straight clear back, A: straight clear again, B: straight clear back, A: drop shot anywhere, B: net shot, A: net shot, B: lift, A: smash, B: block, A: net shot, B: lift, A: smash, B: block, A: net shot, B: lift, and restart). Do this for 7 minutes and then A and B switch and then switch sides after one. So basically, 4 sets of 7 minutes.
  5. Consistency drill #2 (B hits the shuttle back to the front right side of A while A can hit anywhere, but if A plays a straight net shot, B will lift/push the shuttle and then B has to hit everything to the back unless A smashes, which B blocks and restart at the front). Do this for 7 minutes and then A and B switch and then switch sides after one. Same kind of thing as the first drill.
  6. Badminton matches against other players
  7. Stretch

These exercises were challenging. Surprisingly challenging. lee chong wei tired

Even though they were more intense than many of the exercises we have been doing ourselves, I didn’t quite expect it to be this difficult.

After all, I was training for about three weeks before so I only expected to be semi sore. But here I am the day after, having multiple sore areas in the calves, ankles, quads, and arms.

It isn’t as bad as the summer training camp that I did where I could barely walk at all. The blisters aren’t as bad either with many that hurt but not to the point where I have to limp.

The main thing I have deducted from this increase in intensity other than an increase in the number of drills, but rather, the pressure to do the exercises faster generated from coaches and other players watching.

In the court running, when the lead person and the rest of the group are keeping up the pace, it’s embarrassing to slow down as you don’t want others to make fun of you either directly saying it out loud or even thinking about.

It’s the same thing for the 20-second footwork drills. You never want the coach to be calling you out for going too slow.

It really pushes your limits, and in that way, it’s good.

An analogy for this kind of pressure is like a monster chasing you down. You start pushing yourself to run faster than you ever thought you could because the adrenaline pushes in from the fear of being caught.

And that really is the difference between training with others and by yourself. One holds you accountable while the other one you go at speeds more suitable to feeling good.

The very aftermath of both training methods is entirely different. Training with others makes you feel tired and sore while practicing by yourself makes you more refreshed.

But after learning about this, it only means that I have to be able to discipline myself to go even harder despite what I’m feeling so that I can replicate the kind of training I experience in a group.

If I can master pushing myself, I can ultimately master badminton as well.

Diet and Sleep

Our diet has remained pretty much the same yesterday as the other days. For breakfast, it was some Chinese bread. Then for lunch, we had noodles with some beef stew. Since the training was from 5 to 8 PM, we actually had a snack in the form of a poutine and some ice cream from McDonald’s.

Maybe not the best idea for an athlete…

My brother and I certainly both felt like throwing up, but luckily, we didn’t. Next time I will try something much lighter.

peking duck

Then for dinner, at around 8 PM, we had Peking duck, duck soup, soup dumplings, and some fried rice. Pretty filling and definitely satisfying after an intense session of training.

Sleep definitely improved yesterday. I slept at 11 PM the previous day and woke up at 8 AM. A good 9 hours of sleep. I’m particularly proud of sleeping earlier and waking up earlier. The two hours that I get instead of waking up at 10 AM certainly means a lot.

And since I’m writing about September 1 stuff on September 2, I get to also talk about how I was able to sleep at 11 PM and wake up at 8 AM again.

Hopefully, I will still be able to maintain this kind of sleep but finishing the blog posts earlier. The eventual goal is to be able to wake up at 6 AM consistently without an alarm.

Wish me luck on this goal!

Thoughts and Feelings

Contrary to the other training days, I was quite disappointed with my performance. Usually, I’m always talking about how the training makes you feel much happier, productive, and relieve you of the negative emotions.

This time, I’m going to talk about how I wasn’t able to achieve such high expectations.

First, a little about actual badminton skill. It seems like without actually playing badminton on a real court with a real net, our badminton skills have gone down significantly.

It took about 1 hour of rallying and playing a few games for my brother and me to recover some of our skill. Our shot quality was absolutely horrible when we were warming up.

Our clears kept going out, we missed every single drop, and our smashes had no power despite doing all of the upper body training. As I said, much of this was recovered, but more practice with consistency is definitely needed.

badminton shuttlecocks

So next time I prep up a training regime, I’m going to have to include badminton playing. It’s an absolute must if you want to maintain and increase skill.

However, I did expect our skill to drop a bit because we didn’t spend much time playing any badminton. What I didn’t expect was for our fitness and footwork to fail on us.

Even though like mentioned in the exercise session about how intense the badminton training was, I honestly thought our fitness could withstand it pretty well.

Footwork was even more surprising when I was playing my matches. Even though I won all of them, I shouldn’t have taken so long or have had to work so hard to beat any of the players I played against.

My footwork wasn’t light enough. I wasn’t fast enough. I couldn’t endure long enough. It was quite demotivating to see me play as I did a month ago even with all this extra footwork training outside.

This expectation wasn’t just a dreamer’s expectation either. The reason I thought the footwork training outside would improve myself so much is that when I was training once a week a few months before, whenever I did a little bit of extra footwork on my own, my progress spiked and I played much better.

So when I’m on the pavement feeling my footwork go faster, become more efficient, and become more stable, I really thought I could apply it inside of my club. Unfortunately, I was wrong.

When I looked at my brother, however, things were much different.

Yes, he had the same experience as me with the inconsistent and low-quality badminton shots, but he was completely different when playing matches.

His speed has increased a lot, and he’s much more aggressive. Every time I look over, I see him attacking at the net rather than playing defensively like he used to. He still has his ways to go, but he’s getting better now.

Being disappointed like this won’t stop me from continuing, though. I will adjust the training a little bit and try to focus on specific aspects that will make me a better player.

Playing at the club again certainly helped me identify many of my weaknesses which I can go focus on now. There are 5 aspects of my game which I will put heavy focus into when I go play some more badminton:

  1. Responding to net and drop shots toward my backhand side. I’m still having trouble moving to this side so I will definitely spend some time analyzing pro players move towards that side and practice it myself.
  2. Responding to flicks. The main reason both my opponents I played that day was able to get points on me was my failure to respond to flicks. Otherwise, the game probably would have ended a lot sooner. To respond to flicks, I will likely spend some time intercepting flicks and increasing my smash power to scare them off of flicking.
  3. Responding to push shots. I actually switched to a forehand long serve during my two matches as dechapol puavaranukrohit made it much easier to win. When I served short, my opponent’s push shots put me in tight situations where I would trip up on footwork and be unable to respond to the next shot. Practice on this during footwork will be needed.
  4. Playing longer rallies. I was actually testing this out during my games by switching to long service and focusing on making them move rather than attack, which I usually did. It worked. I beat them in the stamina and consistency game, but I was exhausted as well. I think this will be what elevates me to the next level though so I will probably do some consistency drills such as only clearing to one another and such.
  5. Building a stronger mentality. One of the common things that would hurt my game was thinking about the point differences and losing hope. I’m going to consciously try to get rid of these thoughts and add a bit of a more for fun element to my head when I play so that it becomes much easier for me to win.

Despite being all disappointed, playing badminton again was fun and helped me understand myself even more. And it’s going to help me bring better content to you as well!

I am looking forward to the next time I play, which will be Thursday.

Progress

I didn’t actually get to take any pictures or measure anything yesterday, so you will actually be getting today’s photographs and weight. Here you go:

 Person 1:

person 1 day 20 front person 1 day 20 side person 1 day 20 back

person 1 day 20 back of legs person 1 day 20 side of legs person 1 day 20 front of legs

Weight: 150 lbs

 Person 2:

person 2 day 20 front person 2 day 20 backperson 2 day 20 side

person 2 day 20 back of legs person 2 day 20 side of legs person 2 day 20 front of legs

Weight: 128 lbs

Conclusion

Yesterday was a great day. I got to see so many weaknesses and new methods to train myself so that I can get better but also help you with your badminton too.

If you have any questions or comments, please leave them down below, and I will be glad to respond. As always, good luck in your games and have a great day!

GGAB Fitness Training Regime – Day 19

kento momota

Hard day today. I don’t know what happened, but my back hurts like crazy. Yet, I don’t feel like today’s speed day was particularly intense… it wasn’t actually. It was almost the exact same as the last GGAB Fitness Training Regime speed day.

Before we talk about the rest of today, you should check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already. Doing that will give you a brief overview of what is happening so you can understand our training a little bit better.

lower back pain

After you finished checking the post out, let’s get started with day 19 of the GGAB Fitness Training Regime.

The Exercises

  1. Quick jog and stretchkento momota
  2. 10 sets of 10 smash net-kill footwork
  3. 4 sprints ~100 meters
  4. 2 sprints ~200 meters
  5. 2 sets of shuffle, shuffle jump, exercise for ~100 meters
  6. 2 sets of high knees for ~100 meters
  7. 2 sets of butt kicks for ~100 meters
  8. 2 sets of shuffling forward for ~100 meters
  9. 2 sets of shuffling backward for ~100 meters
  10. Cooldown and stretch

Check out the GGAB Fitness Training Regime – Day 12 post. I have basically the exact same exercises as that day. The only differences were that I did some of the activities for longer distances, but I didn’t add weights to the ones with longer distances.

The main reason I didn’t include any weights for today was because of the rain. Because the weights are cloth, it would be absolutely brutal if I had to train in them. The added water weight would have been way too much.

Unfortunately, I didn’t get access to a track again for today, so I didn’t get to run any accurate distances. I also didn’t want to use the grass either because of the rain as it would have been very slippery and dangerous.

So I ended up running on pavement for the entire time.

My knees haven’t sustained any injuries from the hard surface I’m running on which I’m quite grateful for. My lower back, however, is in a lot of pain. I’m getting these back problems before I even turn 40!

And I’m quite confused as to why this is the case. It’s not like I suddenly amplified my training to the point where I’ll start suffering. I was fine for the entire two weeks before this, so I’m definitely intrigued as to what is causing it.

There are a few variables relevant today that weren’t in any of the previous training days. One, I was wearing a relatively heavy hoodie and two, it was raining.

If the cause of the pain was from the extra weight added because of a wet hoodie, then I’m certainly glad I didn’t use any weighted vest. But if it wasn’t, it’s likely a form or posture problem that I have to look into.

Either way, wish me a speedy recovery as tomorrow I am likely to go play some badminton!

Diet and Sleep

rice

Wow, I messed up for diet and sleep today.

The problems all started with my sleep. Again, I fell asleep at 1 AM, but surprisingly, I woke up at 10 AM!

While that’s 9 hours of sleep, which would mean plenty of rest, the times were way too late. Waking up at 10 AM meant that I ate brunch reverting back to the old habits of 2 meals a day.

The 2 meals weren’t particularly bad though. For brunch, I had rice with other vegetables and meats mixed in and dinner was basically the same thing although with different veggies and meats.

Waking up late also meant that I couldn’t test out the meditation or power napping strategies. There wasn’t much time in the morning for me to meditate and my workout was in the afternoon as well when I would usually nap.

I’m still betting on things to change though. It’ll take some time, but it will undoubtedly be worth it!

Thoughts and Feelings

I think today was my first big test in this training regime. A discipline and will exam that I had to pass.

And what can I say? I passed this test by going out into the pouring rain to train.

Because after failing so many times, being locked below fifth place for all tournaments, and being made fun of was enough for me. I won’t be stopped. Whenever life knocks me down, I will get back up.

rain in a forest

So even when the rain is pouring outside, soaking my hair like I took a shower, and washing the Yonex logo off of my training racket, I will continue.

My brother, on the other hand, could not handle the situation. To be fair, though, his main excuse was that he walked 21 kilometers and played basketball yesterday, so his legs were still very sore today.

The rain definitely has its barriers. I had to be a lot more careful, even on pavement, about slipping. It certainly hurt my ability to go at full speed. I did try my best, though.

But in some ways, training in the rain is also somewhat satisfying, especially alone. I really felt like I was doing something great. I felt inspiring. I want to be known as the person who will continue no matter what the circumstances are.

I’m not going to write my life story book yet though. I still have to get the accomplishing part done haha…

Rain isn’t the toughest challenge yet either. I’m living in Canada, and with summer coming to an end, winter and the snow will be my true tests of the soul.

I am satisfied with today even with the pain in my back. I did something that I used to never do. I am finally moving forward on my path.

Progress

Unfortunately, as mentioned in the thoughts and feelings section, my brother did not participate in today’s training, which means I didn’t get to time myself accurately. So unlike the previous speed days, there are no times to be shown for today.

I still have the weights and pictures, though!

 Person 1:

person 1 day 19 front person 1 day 19 side person 1 day 19 back

person 1 day 19 side of legs person 1 day 19 back of legs person 1 day 19 front of legs

Weight: 141 lbs

 Person 2:

person 2 day 19 side person 2 day 19 back person 2 day 19 front

person 2 day 19 front of legs person 2 day 19 back of legs person 2 day 19 side of legs

Weight: 119 lbs

Conclusion

And that’s it for today! I will probably get an opportunity to play some badminton tomorrow, which means I’ll get to talk about some of my feelings for how much this training has improved our badminton gameplay!

For now, if you have any questions or comments, please leave them down below, and I’ll be happy to respond to them. As always, good luck in your games and have a great day!

GGAB Fitness Training Regime – Day 18

lin dan angry

Endurance and fitness are crucial for a badminton player. Without the ability to endure, one will play a few rallies and then end up exhausted and unable to continue at high speeds. That’s why doing the GGAB Fitness Training Regime is so important to me.

The main goals are to improve fitness as well as a few technical badminton things mostly revolving around footwork.

Today was all about endurance. The exercise list is relatively short, but those three activities will tremendously improve your ability to maintain long badminton rallies.

Before we get into the rest of the post though, I want to go check out the Badminton Training Regime #2 – GGAB Fitness Training post so you can get a quick recap on everything that is happening.

Let’s get started on today’s post.

The Exercises

  1. Quick jog and stretch
  2. 5 sets of 20, 2 sets of 40, 1 set of 50, and finally 5 sets of 15 pointing footwork
  3. Jog for 30 minutes
  4. Skip for 10 minutes
  5. Cooldown and stretch

Yep, the exercises are exactly the same as day 11 of the GGAB Fitness Training Regime.

There really isn’t much left for me to perfect in our endurance days. The target goals are slightly above rope for skippingwhat we can do, but not so far up that we can’t achieve. That’s the main reason I’m keeping the exercises the same.

It’s a great benchmark to see how much closer to the goal we are getting after each week.

If you have read the recent posts such as GGAB Fitness Training Regime – Day 15, you’ll notice that I’ve been working some of the high-intensity interval training (HIIT) concepts into my practice.

However, for today’s endurance day, I preferred not to do any changes regarding HIIT.

This is mainly because of having a mix of anaerobic and aerobic exercises is definitely more optimal than opting for just one kind of training.

Anaerobic exercises will improve muscle strength vastly and helps a lot with sports like badminton because of how HIIT is modeled. HIIT involves training at high speeds for short periods with small breaks in between much like how there are small breaks between each badminton rally.

Aerobic exercises will, however, strengthen your heart, which will lead to better blood flow and allow you to use your muscles more efficiently. That’s why having a balance of aerobic and anaerobic exercises is critical.

Today’s endurance day was both HIIT and cardio. The footwork drills are meant to emulate a real game situation and are categorized as a HIIT exercise. The cardio was consisted of jogging and skipping.

All three of these exercises have shown to be extremely effective at building stamina, which is why I have not made any changes to the workouts I do on endurance days.

Diet and Sleep

Again, diet and sleep have been the same story. Eating three meals and sleeping late has been the big peanut butter toast spreadthing I have talked about for the last week.

Sleep was a bit worse than the usual with my bedtime ending up at 1 AM due to some work I had to finish. It was still 8 hours of rest, however, which meets the recommended amount of sleep that an average person should get.

The late sleeping schedule really needs to go. My day really isn’t as efficient or productive as it should be with this schedule. Maybe it’s time for me to ditch the all-natural wake-up and start using an alarm clock…

As for the three meals, I had peanut butter and toast for breakfast, fried rice for lunch, and rice again with lamb, carrots, and bonk choi. Simple. Not too healthy nor unhealthy.

One thing I do want to note that is that I have been drinking more fluids recently and when coupled with a few power naps, I’ve definitely been feeling better, and my skin is looking nicer too.

On the topic of more thoughts and feelings…

Thoughts and Feelings

Today I want to talk about personal emotions and how a training regime can benefit it!

I want to talk about this because sometimes it just seems like everything is going against me and that the world is a horrible place to live in. And I know some people will express the same emotions as me.

angry face

I’ve been so angry these past few days.

I failed a driving test for a mistake that I shouldn’t have made only to find out that I would have failed anyway because the driver examiner could not see me shoulder check and picked on nitpicky things like stopping a few millimeters onto the stop line.

Plus the poor customer service received by both the registry workers and the driving examiner herself. They demanded things out of my parents and gave them no time to respond. Treated us like absolute shit.

And all that money wasted! First, the actual test cost, then the rental car because the registry workers didn’t give us time to go get the other car/insurance, and now I have to pay for a second road test!

It’s not just the cost either. Because of the new government system, the next available time I can test will be in November, two months from now! And should I fail again, I have to wait another two months!

All these thoughts only make way to more bad memories. I started to think about all the ways the lin dan angrygovernment has been doing no good, then thinking about all of the people who make fun of me, and then sad thoughts where I think the world just doesn’t want me to succeed.

But in the end, the mistake was in my hands. It was my fault, and I can’t blame it on anyone else. Life is too short for me to be angry about everything. Now I’m letting things go, and looking at the bright side and planning where I can go from now.

How did I get myself to a more peaceful state?

While I’m not in full zen mode yet, this training regime definitely has its life-saving effects. But pushing out all the anger by training harder, I’ve been able to unleash the rage in a way that doesn’t cause harm to anyone else, but in fact, benefiting myself.

You can’t imagine how many push-ups you can do while you’re angry.

But as I train and take breaks, I reflect. I think about myself. Who am I? What is my purpose? What kind of person do I want to be?

And I decided that I am not a person that wants to be angry and sad all the time. I don’t want to be that cynical person who can only complain and not take action. I don’t want to be the guy that blames everything on everyone else.

Then I remember what I’m doing this training regime for.

I will not be the guy who continually wallows in his past mistakes or glory. I am one who will bounce back even higher with each passing day. I will not lose all the tournaments and get laughed at. I will train harder than anyone else and come back to win it all.

So when one can finally re-define their ambitions and return to the path they want to walk, you can rid yourself of many angry or sad emotions, and through exercise, you can safely do that.

But that’s enough of me venting. In some other post, I might talk more about these topics. They really do interest me, and I want to help you out if you ever fall into the same situations as me.

Progress

Now it’s time for some pictures and stats! Unfortunately, my brother actually didn’t do the exercises with me because he was busy with other activities, so I will have no stats of him for the 30-minute run.

 Person 1:

person 1 day 18 front person 1 day 18 sideperson 1 day 18 back

person 1 day 18 side of legs person 1 day 18 front of legs person 1 day 18 back of legs

Weight: 145 lbs

Number of km ran in 30 minutes: 3.43 km

 Person 2:

person 2 day 18 front person 2 day 18 side person 2 day 18 back

person 2 day 18 side of legs person 2 day 18 back of legs person 2 day 18 front of legs

Weight: 121 lbs

Although I did complete the entire 30 minutes of jogging, it wasn’t perfect. I started walking occasionally and also had short breaks mainly because of intersections with traffic lights which I needed to cross.

Conclusion

Day 18 is done now! Stay tuned for tomorrow’s speed day as well as the day after tomorrow as we have something special coming up.

Yes… we might finally use one of the two extra days in the 30-day training to play some badminton!

For now, if you have any questions or comments, feel free to leave them down below. As always, good luck in your games and have a great day!

GGAB Fitness Training Regime – Day 17

woman doing yoga at sunset

Day 17 of the GGAB Fitness Training Regime is here! We are onto our third stability day. Let’s see what kinds of stretches and improvements I made for this day.

Before we get started, make sure you check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already so you can gain a basic understanding of what we are doing.

Once you have done that, let’s get started on today’s post.

woman doing yoga at sunset

The Exercises

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  3. Move forward 5 meters only using your toes
  4. Balance on 1-foot eyes closed for 1 minute for each leg
  5. Pelvic curl 10 times
  6. 3 sets of 10 shoulder flexibility exercises
  7. 3 sets of putting an arm and the opposite leg straight out from a crawling position for 30 seconds (doing both sides counts as 1 set)
  8. 3 sets of 30-second cobra stretches
  9. 1 set of 30-second vertical lunge both sides
  10. Hit a shuttle up 50 times no stopping on one leg and then switch legs
  11. 100 swings both forehand and backhand
  12. Stretch

Today was our balance and stability day. Our main goals were to increase the strength of some of the lesser trained muscles like those around the toes and ankles as well as improve balance and form throughout the body.

From day 10 of the GGAB Fitness Training Regime, I started to revamp the system to change a little bit.

Instead of trying to include more yoga and pilate exercises into this stability day, I found myself slowly modifying the activities to improve badminton control and technique.

I don’t know how much this will help our training overall, but I have been liking it.

Improving our badminton shots is one of the things that will help with our badminton skill massively. After all, the main goal is still to get good at badminton.

These badminton drills I added in are more complicated than I thought too.

Hitting the shuttle up 50 times in a row standing on one leg surprisingly burns. Plus all the hopping when the shuttle is just out of reach.

Diet and Sleep

Let’s talk about diet and sleep now.

Things are becoming more consistent now. Today, just like the last few days, I was able to get a full three meals.

Breakfast consisted of bagels and toast with peanut butter and some water. Then for lunch, I had plain bagelscrambled eggs with peppers and apricots. Then for dinner, I had rice with tofu and some beans.

Definitely improved me on eating more vegetables and fruit today.

For sleep, things have still been the same and will always be the same. I slept at 12 AM and woke up at 9 AM, and it looks like the same thing is going to happen today.

I did get to experiment with power napping a little bit more, though, and it definitely helps me get through the day. I slept about 20 minutes during the afternoon, and it certainly helped me keep my energy up for work.

I definitely recommend you give it a try. Many CEOs will power nap for about 20 minutes every 4 hours so that each 4-hour session of work gets as productive as it can be.

Thoughts and Feelings

Although things have been slowly improving, I still feel like this stability day is one of the weaker daysviktor axelsen out of the other training days. To some degree, it feels like I haven’t done anything.

What I think the stability day might be missing are more stretches. Although I list down quick jogs and stretches for warm-up and cooldown, dedicating an entire time to stretching might be a good idea.

Buying a few foam rollers is also something I’m thinking of doing. After watching a video of Viktor Axelsen warming up for training, it inspired me to make a few changes to my own practice.

In that video, he specifically said that he spends around 30 minutes to an hour just on rolling out all his muscles. I think that could be very beneficial to our training.

Increasing our flexibility and muscle range via rolling and stretching will definitely prevent more injuries as badminton matches, and training gets progressively more difficult.

So far, in all of our stability days, the most effective exercises have been balancing on one foot. It’s the exercise where we genuinely feel burns in our ankles. It is also the activity that is helping our split-step changes on the court.

Overall, this day is like a pseudo rest day which I actually like. So I don’t want to increase the intensity too much on this day because the next days are tremendous endurance and speed training days.

Progress

Alright, here are a few pictures and stats:

 Person 1:

person 1 day 17 back person 1 day 17 side person 1 day 17 front

person 1 day 17 side of legs person 1 day 17 back of legs person 1 day 17 front of legs

Weight: 116 lbs

 Person 2:

person 2 day 17 back person 2 day 17 front person 2 day 17 side

person 2 day 17 side of legs person 2 day 17 front of legs person 2 day 17 back of legs

Weight: 141 lbs

Conclusion

I’m writing this post a little too late now. I made everything a little bit shorter because of how tired I am and the need for me to still keep the right sleeping schedule.

If you have any questions or comments, please leave them down below! I will try to respond to them as soon as possible. As always, good luck in your games and have a great day!