chen long body

GGAB Fitness Training Regime – Weekly Recap 1 (Day 7)

Hey everyone! Today is going to be a little different. Usually, on each day of the GGAB Fitness Training Regime, I talk specifically about the day, including things on what exercises I did, what I ate, and how much I slept. Today, though, I will not talk at all about what happened today since it will be very similar to the day before as yesterday and today are both rest days.

Instead, I will be giving an overall recap of the entire week. In here, I will list down all the exercises fromchen long body the whole week without going into too much detail about each specific day, write down overall diet and sleep trends and goals, as well as some of my general thoughts on the week.

This will likely be done every week on the second rest day.

Before you get into the rest of this blog post, however, you should go check out the other days and the Badminton Training Regime #2 – GGAB Fitness Training blog post.

Let’s get into our first weekly recap of the GGAB Fitness Training Regime.

The Exercises

Day 1 (Upper Body) Exercises:

  1. Quick jog and stretch
  2. 5 sets of 20 pointing footwork (Last set, focus set, explicitly worked on smash net-kills and frontcourt footwork)
  3. 3 sets of 20 sit-ups
  4. 3 sets of 20 push-ups
  5. 3 sets of 30-second planks
  6. 3 sets of 30-second v sit
  7. 3 sets of 20 rotation v sit
  8. 3 sets of 20 touch heels
  9. 3 sets of 20 touch knees
  10. 3 sets of 20 tricep pushdown
  11. 3 sets of 30-second wall sit while pushing the arms up using only shoulder muscles
  12. 3 sets of 20 supermans
  13. 3 sets of 10 flexibility shoulder workouts
  14. Stretch

push ups

Day 2 (Lower Body) Exercises:

  1. Quick jog and stretch
  2. 5 sets of 20 pointing footwork (Last set, focus set, I explicitly worked on frontcourt defense while my brother worked on contesting the net with a follow-up smash)
  3. 3 sets of 20 squats with hip rotation
  4. 3 sets of 20 squat jumps
  5. 3 sets of 20 calf hops
  6. 3 sets of 20 calf raises
  7. 3 sets of 20 lunge jumps
  8. 3 sets of 30 second regular fast feet
  9. 3 sets of 30-second side fast feet
  10. 3 sets of 30-second front and back fast feet
  11. 3 sets of 10 laps up the stairs
  12. Cooldown and stretch

Day 3 (Stability) Exercises:

  1. Quick jog and stretch
  2. 5 sets of 20 footwork (Last set, focus set, I explicitly worked on backcourt defense while my balancing on one legbrother worked on the same thing as day 2)
  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 10 lunges (no jump) both sides
  8. 3 sets of 30-second planks
  9. 3 sets of 30-second side planks each side
  10. Hold a partner back by the legs while your partner tries to move forward with his hands
  11. Cooldown and stretch

Day 4 (Endurance) Exercises:

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  3. Jog for 30 minutes
  4. Skip for 10 minutes
  5. Cooldown and stretch

Day 5 (Speed) Exercises:

  1. Quick jog and stretch
  2. 5 sets of 20 pointing footwork with weights ( I used 4lbs ankle weights, My brother used a 12 lbs weighted vest)
  3. 4 sets of 400-meter runs
  4. 8 sets of 100-meter sprints
  5. Cooldown and stretch

From the last week, I have found most of these exercises to be pretty useful, but a few others did not work out as well. Let’s get into some of my thoughts about the activities for this week.

Day 1 was pretty good. All the exercises were practical and burned my muscles. However, I feel like the dumbbell bicep curlsday wasn’t intense enough, especially around the arms. I am thinking of adding in weight lifting in the form of wrist curls as well as bicep curls. I may also remove sit-ups and intensify some of the other core exercises such as adding weights to the rotation exercise and increasing the time that I am planking for.

I really liked my layout and all the exercises for day 2. The main thing that I will do is increase the intensity of the workouts by adding in reps and increasing the time for the fast feet exercises. This is how you safely build muscle and power for badminton.

Day 3 was probably my worst day in these 5 days of training. It’s not like I don’t like the stability day; I actually love having it. But the exercises were lacking and lazily thought out. This time, I plan to change out some of the activities such as lunges, planks, for sure holding a partner back by the legs while he tries to move forward, and probably the shoulder flexibility exercises for more yoga and pilate related exercises.

Day 4 was the most challenging day, surprisingly. The footwork remained relatively easy even when it was at 10 sets. So for the next few days, I may also plan to do 10 sets of 20 footwork for every day except for the fifth day. I will keep day 4 the same for this week as the pacing was definitely challenging but suitable for increasing my overall endurance.

Day 5 is very similar to day 4. I found all of these exercises to be very productive and satisfying. Depending on my situation, I may or may not get access to a track again, and if I should not get onto a track, then I would have to change the exercises. But for now, all my brother and I have to do is increase the speed of which we run these sprints and runs.


I didn’t list down day 6 exercises as it was a rest day, and I also did not do anything worthwhile that day. This is an aspect that I’d like to improve, so expect to see some activities such as stretching listed down to enhance recovery.

And that’s it for the exercises!

Diet and Sleep

For those that read every single day, you may have noticed the consistent problems where I was sleeping too late or where I wasn’t eating enough. And for those that did read it, you will also see that I’ve written about how I wanted to alter my habits and improve myself.

This post will just repeat those very same goals. water

Next week and the weeks beyond, my goal is to sleep at around 9 to 10 PM and wake up at 5 to 6 AM. From particular articles that I have read, sleeping before 10 will actually increase the number of growth hormones in my body which is very important for the “wear and repair” process I talked about in the day 6 post.

I did not make as many diet changes as I should have. My main goals this week for diet is to include a lot more fruits and vegetables into my diet, and more importantly, stay hydrated. I am definitely not drinking enough water as I am supposed to. As a result, my skin has been getting drier, and I don’t feel at the top of my game all the time.

Those are my few thoughts for diet and sleep.

Thoughts and Feelings

This week has definitely been an empowering week. I’ve learned so much about myself, figured out some effective training methods, and most of all, feel like I have improved my fitness.

I am excited to see what kind of developments will start to happen in the next week. Coming to the end of this week, I have already seen improvements in both me and my brother’s body figures.

Although the pictures show relatively little changes, I noticed things like the toning of fat on my body and my brother’s ab structure starting to be built.

It’s not just looks either, after every day we are feeling more motivated and energized to continue with smiley facethe rest of the day’s work. The quality of the things we do after these exercises are of much higher quality. For example, I found myself writing these blog posts much easier on the days after exercising.

Our emotional state has gotten much better, too, because of these exercises. We feel a lot less angry and sad all the time, and instead, we are increasingly more happy and confident about ourselves.

These side effects of exercising really pay off, but I know, you are looking for how these exercises can specifically improve badminton skill.

That’s the biggest problem I have with this training regime. I have no real way to measure how much my badminton skill has increased as I haven’t gotten any chances to go play some badminton.

Luckily I “misplanned” this regime to be 30 days while you can see that with 5 days of exercise and 2 days of rest, it reaches 28 days with 2 days leftover. Hopefully, I can use those two days to play some badminton and offer my insight into our improvement.

One of the things we for sure need to implement though are actual badminton sessions. In the next badminton training regimes after this one, we will, for sure include it.

Well, those are my two cents for the week and this training program so far. Stay tuned for more!


Let’s go over some of the progress that we have gone through over the last few weeks. That means it’s time for pictures and numbers!

Person 1:

person 1 day 7 front person 1 day 7 backperson 1 day 7 side

pesron 1 day 7 front of legsperson 1 day 7 side of legs pesron 1 day 7 back of legs

Weight: 145 lbs

400 meter run times: 1:18, 1:35, 1:34, 1:27

100 meter sprint times: 15.22, 14.65, 13.99, 13.77, 13.86, 14.19, 15.40, 15.82

Person 2:

pesron 2 day 7 front person 2 day 7 sideperson 2 day 7 back

person 2 day 7 back of legsperson 2 day 7 front of legsperson 2 day 7 side of legs

Weight: 121 lbs

400 meter run times: 1:23, 4;01, 1:30, 1:36

100 meter sprint times: 15.56, 16.55, 15.54, 19.70, 16.87, 16.03, 17.20, 16.62


First week is over. Off to the next we go!

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

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