kidambi srikanth

GGAB Fitness Training Regime – Day 24

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.


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


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!

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