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!

GGAB Fitness Training Regime – Day 16

chen long olympics 2012

I am absolutely exhausted! The sweat is pouring down my face, my calves feel stretched out, and my thighs are burning!

That’s right, I did today’s GGAB Fitness Training Regime at night. It didn’t happen on purpose though, it was kind of an accidental mash-up of events that made me do the training later in the evening. I’m certainly not going to sleep at a good time because of this…

Before we get into more of the details for day 16 of the GGAB Fitness Training Regime, you should check out the Badminton Training Regime #2 – GGAB Fitness Training post if you haven’t already to get touched up on what we’re doing here.

Done? Let’s get started.

The Exerciseschen long olympics 2012

  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

As you might be able to see, I’ve applied the same HIIT idea from yesterday onto today’s workout as well.

I apply the HIIT on to too many exercises though as I felt that they already had just the right amount of intensity. The two activities that I did use HIIT on was the squat jumps, and the lunge jumps.

You’ll also notice that I increased the times for the fast feet to 1 minute from 45 seconds. The combination of these changes has increased the intensity of the exercises a lot.

Again, the key to maximizing your potential through these exercises is the speed that you do them at. Going full speed will allow you to build more muscle strength and endurance.

Another thing I want to talk about is how much your body can improve in endurance and stamina. lunge with kettlebells

From week 1, I suspect that I got what many trainers and body-builders call “the beginner’s gain” where I suddenly jump many levels. After week 2, that progress has definitely slowed down.

Although with every day I can feel my footwork getting faster, see my body build a better form, and feel better, I am not quite getting that feeling of “I can do anything from the first week.”

That’s why despite talking about adding weights into leg day and even more exercises, our routine has remained relatively the same with minor increases. After all, slow and steady wins the race!

Just a little bit that I thought whoever that’s going to start their own training regime might find useful.

Diet and Sleep

Now onto diet and sleep. Let’s start with sleep first.

It was basically the same story today as all the other days so far, I slept at 12 AM and woke up at 8 AM. And tomorrow doesn’t seem like it’s going to be any better with the time I’m writing this post at being later than many of the other posts.

Although it seems like I’m getting decent rest, I’m actually becoming restless with this kind of schedule. dark circles under eyesEven though I sleep around 8 to 9 hours, I am waking up tired, unmotivated, and with bags under my eyes.

These are definitely signs that I need to improve the quality of my sleep.

So while I am trying to alter my sleep times, I should also improve my sleep via a few things. Currently, one of the things helping me sleep is a humidifier that I am using. The sound and feel are very calming. Plus, when I add in some peppermint oil, the pleasant refreshing smell helps me fall asleep.

But I need to improve my sleep quality further.

Here are two things that I’m currently attributing my most significant problems to; thinking about too much and looking at a screen before sleeping. I definitely need a strategy to clear my mind and also stop myself from looking at screens too late.

I am currently formulating plans to change these bad habits, and I will share them if they’re successful!

As for the meals I’ve eaten today, I was able to get a full breakfast, lunch, and dinner. Each meal was relatively small, but it was enough.

For breakfast, I had an egg, some water, and a few croissants. Then for lunch, I had another egg and some fried rice. Then for dinner, I had fried rice again (different kind though). Pretty dull and simplistic and maybe lacking a bit of fruit and veggies.

For the next few days, I plan to try and eat better as well. Hopefully, I will give myself enough time to do it!

Thoughts and Feelings

Let’s go back to the introduction where I was talking about how much I am sweating and the burn I’m feeling in my legs. I am going to talk about doing the workout at night versus the morning and afternoon.

running at night

What I can say so far is that I don’t like it. Even though studies are reporting that you use less oxygen at night, leading to better performance, doing the workout at night is both physically and emotionally exhausting especially after a long day of things that just happened.

What caused me to train at night was an exam in the morning to afternoon time, and then going to work from late afternoon into the evening. It certainly wasn’t ideal for me.

So then is the morning the best? Or is it the afternoon?

I have to say the morning.

The morning is when I have the most energy and am the most pumped about the training regime. I can get through all of the exercises and then be even more motivated for the other thing I have to do in the day.

Of course, you may become physically exhausted after training in the morning for the rest of the day, but that’s solved with the afternoon freed up.

With nothing to do in the afternoon and 2-4 PM being a time that many people consistently get drowsy at, I can spend that time power napping to recover energy for any other work that needs to be done in the evening.

Running with that schedule will certainly help you get through the training as well as build more productivity hacks.

Progress

Now it’s time for some pictures and stats!

 Person 1:

person 1 day 16 front person 1 day 16 back person 1 day 16 side

person 1 day 16 front of legs person 1 day 16 side of legs person 1 day 16 back of legs

Weight: 141 lbs

 Person 2:

person 2 day 16 front person 2 day 16 sideperson 2 day 16 back

person 2 day 16 back of legs person 2 day 16 front of legs person 2 day 16 side of legs

Weight: 119 lbs

Conclusion

That’s all for today. Today’s leg day has definitely helped to increase my strength and explosiveness on the court.

If you have any questions or comments, please leave them down below, and I’ll be glad to help you out. Good luck in your games and have a great day!

GGAB Fitness Training Regime – Day 15

lee chong wei ab exercise

Wow, I can’t believe that we are already halfway through our entire GGAB Fitness Training Regime. Our bodies and exercise plans just continue to get better and better. Today I re-strategized how we were going about the upper body day and feel like I have made significant developments to the activities.

If you’re just tuning into this post and haven’t read any of the other GGAB Fitness Training Regime days, I recommend you start out with the Badminton Training Regime #2 – GGAB Fitness Training. Then make your way through the other posts so that you can understand what we are doing here.

lee chong wei ab exercise

Once you have done that, it’s time to get on with today’s post.

The Exercises

Here are today’s exercises:

  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 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 pushdownsuperman exercise 2
  10. 5 sets of 12 supermans
  11. 5 sets of 12 bicep curls
  12. 3 sets of 30 wrist curls
  13. Stretch

Compare today’s exercises with day 8 of the GGAB Fitness Training Regime.

There weren’t any changes in exercises that we were doing, but you may notice that suddenly, we are doing 5 sets of many of these exercises. Then you may also see that instead of doing 3 sets of 20 reps for many of these exercises, we are doing 12 reps instead.

So it’s actually about the same in terms of quantity. 3 sets of 20 are 60 overall, and the same goes for 5 sets of 20. The only things that went up in numbers were our planking and v sits with both getting an increase of 15 seconds.

However, despite increasing the intensity of two exercises in numbers, today’s workout felt much more rigorous and practical than previous upper body workouts.

Let’s take a more in-depth look at what 5 sets of 12 reps really does for our training.

By lowering the number of reps I am doing and increasing the sets, I can increase the speed of which I do each set and rely on the anaerobic process for generating energy to my muscles.

The anaerobic process is when your muscles don’t use oxygen to create energy to function. This process, however, does not last long term, and you will run out of power in a short amount of time due to excess lactic acid being created and not transported away.

anaerobic diagram

Many sports are like this, especially badminton. Badminton isn’t a marathon, it’s a sport of fast-paced rallies with small breaks between each rally.

By training the anaerobic process via activating it through short, fast reps and then strengthening your ability to recover and activate the anaerobic process again via more sets, you can effectively create a similar situation that your muscles face in badminton.

Then your fitness and endurance levels will jump through the roof because you are already so used to putting yourself out of breath all the time.

This is called high-intensity interval training or also known as HIIT.

It’s a training strategy that works very well for sports athletes. I will probably modify tomorrow’s lower body exercises to be like this as well.

Diet and Sleep

Diet and sleep have remained the same.

I ate 3 meals again today with breakfast consisting of peanut butter on toast and water, lunch of fried rice with chicken and other vegetables, and dinner of rice with chicken, ribs, beans, and peppers.

Sleep still sucks. I slept at 12 AM again and woke up at 9 AM. This habit is tough to change. I’m falling into it right now by writing this post at 9:52 PM!

I will try my best though to fix it.

What I do want to talk about a little in today’s post is a follow up to power napping and meditation.fried rice

It’s a strategy that I talked about a little in the second weekly recap of the GGAB Fitness Training Regime. Unfortunately, I was not able to test it today.

Having woken up at 9 AM with a class that was starting at 10 AM, I didn’t have the time to go meditate in the morning.

After the class, I got back home at 12 PM and ate lunch. Then my brother and I started our training. Since the training took about 2 hours and I had to leave for work at 3 PM, I did not get to power nap.

But I could definitely feel the difference during work.

The power nap I took yesterday certainly helped my ability to work. I wasn’t getting drowsy at all yesterday compared to today where I was quite exhausted.

I would definitely want to include the power napping strategy a bit more into my daily schedules.

Thoughts and Feelings

Even though I’ve already written down more than 500 words just talking about HIIT, I do want to talk about it a bit more.

The changes we made today certainly benefitted our fitness. I can already feel and see improvements in our body just from this one day of exercising. This strategy is a lot more potent than I initially thought.

The main catch, though, is that you have to do each set full-speed without stopping. You have to do it in a way that hinders your ability to breathe. In some cases, you might not even be able to have one breath while doing the exercises.

After each set, you should feel profoundly out of breath and breathing heavily and quickly. This is howtired person from exercise you can push the limits of your body with these exercises.

I was not able to take full advantage of these exercises in the first two weeks, so although I can feel myself improving, it wasn’t quite the leaps of improvement that would have excited me to share it right away.

This HIIT training, however, is something that has extreme potential for badminton players. I will definitely be working on this and share and good training regime that can make you a better badminton player.

But overall, doing this training regime continues to surprise me in every way, and I am learning so much. I will continue to share everything I learn with you so that you can improve your badminton too!

Progress

Now for the pictures and numbers. Here they are:

Person 1:

person 1 day 15 back person 1 day 15 front person 1 day 15 side

person 1 day 15 side of legs person 1 day 15 back of legs person 1 day 15 front of legs

Weight: 143 lbs

Person 2:

person 2 day 15 front person 2 day 15 side person 2 day 15 front

person 2 day 15 front of legs person 2 day 15 back of legs person 2 day 15 side of legs

Weight: 119 lbs

Conclusion

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

GGAB Fitness Training Regime – Weekly Recap 2 (Day 14)

fu haifeng smash

Day 14 of the GGAB Fitness Training Regime is here, and that means, it is time for the second Weekly Recap! Today, we will briefly summarize the exercises we did, our diet and sleep, and my thoughts and feelings on the week.

Just like the first weekly recap of the GGAB Fitness Training Regime, I will not be including what we did today as it will be remarkably similar to GGAB Fitness Training Regime Day 13. But since today, had a few changes towards recovery and rest, I will list some of those in my diet and sleep section.

If you’re here and don’t know what I am talking about, it’s good to get some information by checking out the Badminton Training Regime #2 – GGAB Fitness Training blog post as well as the GGAB Fitness Training Regime – Weekly Recap 1 so you can catch up.

Once you have done that, come check out the rest of today’s post.

The Exercises

Day 8 (Upper Body) Exercises:

  1. Quick jog and stretch
  2. 10 sets of 20 footworkwomen planking
  3. 3 sets of 20 push-ups
  4. 3 sets of 45-second planks
  5. 3 sets of 30-second v sit
  6. 3 sets of 20 rotation v sit with weights
  7. 3 sets of 20 touch heels
  8. 3 sets of 20 touch knees
  9. 3 sets of 20 tricep pushdown
  10. 3 sets of 20 supermans
  11. 3 sets of 20 bicep curls on each arm
  12. 3 sets of 30 wrist curls
  13. Stretch

Day 9 (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. 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 45 second regular fast feet
  9. 3 sets of 45-second side fast feet
  10. 3 sets of 45-second front and back fast feet
  11. 3 sets of 10 laps up the stairs
  12. Cooldown and stretch

Day 10 (Stability) Exercises:

  1. Warm-up 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 for the back
  9. Hit a badminton shuttle up 50 times without stopping on one leg and then switch legs
  10. Stretch

Day 11 (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 footworkrunning athlete
  3. Jog for 30 minutes
  4. Skip for 10 minutes
  5. Cooldown and stretch

Day 12 (Speed) Exercises:

  1. Quick jog and stretch
  2. 10 sets of 10 smash net-kill footwork
  3. 4 sprints across a soccer field (~100m)
  4. 2 sprints across a soccer field and back (~200m)
  5. 2 sets of shuffle, shuffle, jump exercises with weights for half a soccer field length (50m)
  6. 2 sets of high knees with weights for half a soccer field length (50m)
  7. 2 sets of butt kicks with weights for half a soccer field length (50m)
  8. 2 sets of shuffling forward with weights for half a soccer field length (50m)
  9. 2 sets of shuffling backward with weights for half a soccer field length (50m)
  10. Cooldown and stretch

Significant changes were made to many of these exercise days for this week. I’ve added in the improvements that I wanted to add in from last week’s recap, but I also added in more exercises and increased some of the sets or reps to compensate for our improved fitness.

For the next week, I will likely do something very similar. First, let’s get into some of the finer details on each day and the changes I would like to make right away.

The upper body day just continuously gets better! Day 8 was definitely a vast improvement compared to day 1. The intensity was much better by adding in weight lifting, and the exercises that I removed were not missed. It still isn’t perfect, however, and there is something I want to experiment with the upper body day.

Right now the biggest problem is the pacing we are doing these activities at. For the next upper body day, I plan to make changes in the form of increasing sets but lowering reps. This way, I can hit more of the high-intensity interval training tactic that many athletes train in to get more optimal results.

It’s the exact same situation with the lower body day. While all the exercises have been working out very well, increasing the sets while lowering the reps will be beneficial. The lower body day does feel better than the upper body day, which means it will require way less modification.

Day 10 was our stability day. This week’s stability day was much better than the previous week’s stability day, but it still isn’t as refined as I would like it. I will need to do some more research into stretches and exercises that can improve my range of motion. There isn’t enough information gathered yet for me to make any reliable recommendations, but hopefully, I will find a method that will suit my brother and me.

After the stability day comes the endurance day. My endurance day was the one that was least changed. The only difference was in the footwork where I decided to implement a drill that Olympic Silver Medalist Ardy Wiranata gave to us in the club before. Definitely, a great decision and the endurance day will probably remain the same, unless we have improved to the point where things need to be increased in intensity.

endurance running

Day 12 was our speed day. Unfortunately, we were unable to get access to a track, so we had to use a nearby soccer field for some of our training. In day 12, we did make some changes such as reducing the reps and sets so that we could increase the speed we were going at. It definitely helped, but I still feel like using a track would help us much more. Most of these exercises will remain the same, and hopefully, we get to use a track!

Some things you may have noticed when comparing today’s weekly recap to our previous weekly recap is that many of our exercises, especially our footwork drills, have increased in either sets or reps. Our bodies have been handling this training regime very well, and we can see ourselves improving every day.

It’s to the point where 10 sets of 20 footwork have become the norm for us! With this kind of improvement, we will be dominating on a badminton court in no time.

Diet and Sleep

Unfortunately, I cannot give as much praise as I did to this week’s diet and sleep as I did with the exercises. While food has undoubtedly improved where I am more consistently eating more and drinking more water, sleep has not improved at all.

In some aspects, sleep has maybe gotten even worse…

So just like the first weekly recap, I can only say that my goals are to change the times that I sleep at and improve the way I eat.

Something I do want to talk about in today’s post, however, is meditation and power napping. This is something that I came across and just started implementing today. So far, I’ve been liking it.

The meditation and power naps have helped my ability to stay more energetic and thus, more productive sleeping catthroughout the day. I’ve found the power napping strategy particularly useful.

Here’s what I did today that I feel like I would do more in the future.

At around 2 PM, I took a nap of about 30 minutes. This 30-minute nap felt particularly useful because it did not push me into a deep sleep. So instead of feeling sluggish when I woke up, I have fully refreshed and was feeling energetic again.

It’s also an excellent strategy because I know that my most unproductive time of the day is during the afternoon. During this time, I would get very sleepy and end up not wanting to do anything. Then I would start watching videos, and then I will probably end up sleeping at 4 PM for 2 hours.

This 2-hour nap, however, is not beneficial. After about 1 hour or so, your body gets put into a state where it’s much harder to wake your body from sleep. So when I wake up, I would be sluggish for about an hour.

The other problem is that the nap is way too late. Whenever I fall asleep at that time, I end up unable to sleep until 1 or 2 AM, and that doesn’t help at all with my originally late bedtime.

I am yet to find out if I’ll be able to sleep at night with this strategy, but for now, it certainly feels better.

As for meditation, I am yet to see good results from it. Although not much can be said as I wasn’t even able to meditate for a full 10 minutes. It was undoubtedly rushed and not planned out. For the next few days, I want to research meditation a little more and plan aside time where I can do it.

These are two strategies that I would love to experiment with and show everyone the results after. Let me know in the comment section if you have any tips for meditating or power napping!

meditation in dawn

Thoughts and Feelings

Whoo, the second week has passed, and our excitement to get back on a badminton court only increases.

Every day, both my brother and I are feeling stronger, more energetic, and prepared to go back on a badminton court and win. The GGAB Fitness Training Regime has definitely helped us build more muscle and strengthen our endurance.

There are so many things not related to physical fitness that are improving because of this training regime as well.

My work ethic, mental strength, and happiness have indeed gone up since starting this training regime. My fat levels have gone down, and my skin is looking increasingly better. The effects of exercising are consistently kicking in.

That’s why I highly recommend you get a training plan a follow it with all your heart whether you’re trying to get good at badminton or not. It will help you in life so much!

But after all, our primary goals with this training regime is to improve our badminton game. Although doing these footwork drills have certainly helped our badminton game improve, I feel just a little something is missing.

Then I had my little epiphany while watching a video on how Fu Hai Feng smashes.fu haifeng smash

I learned that he trained for two months without any shuttles just practicing his swings. And I thought, couldn’t I do the exact same thing?

Having limited access to courts currently and an understanding of technique triumphing strength makes this training strategy very appealing. Something I might add to the other training days will probably be a few hundred swings of a specified kind without any shuttles.

I do have to make sure it’s perfect technique and will likely spend time watching some pro players swing.

When I get back on the court then, my shots should all have more power and a cleaner feel.

Progress

Ah, there are so many stats that I want to include on here that I haven’t measured. Things like vertical jump height and speed of footwork are things that may be interesting to add. But for now, we got things like pictures, weight, and some sprinting speeds.

Person 1:

person 1 day 14 front person 1 day 14 side person 1 day 14 back

person 1 day 14 front of legs person 1 day 14 side of legs person 1 day 14 back of legs

Weight: 148 lbs

1 Soccer Field Length Times: 13.69, 12.62, 12.03, 12.30

2 Soccer Field Length Times: 34.69, 35.69

Person 2:

person 2 day 14 front person 2 day 14 side person 2 day 14 back

person 2 day 14 back of legs person 2 day 14 side of legsperson 2 day 14 front of legs

Weight: 121 lbs

1 Soccer Field Length Times: 13.25, 13.72, 13.86, 13.83

2 Soccer Field Length Times: 37.20, 37.66

Conclusion

And that’s all for today’s weekly recap. New improvements and additions will be coming soon. Make sure you stay tuned for the next posts coming out!

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 13

peter gade diving on court

Welcome to a rest day a part of the GGAB Fitness Training Regime! Today was a day focused on recovering from an intense week of training. As many of you athletes may know, rest is just as important as exercising itself as our muscles need time to heal and grow.

Make sure you check out the Badminton Training Regime #2 – GGAB Fitness Training post as well as the GGAB Fitness Training Regime – Day 6 post if you haven’t already so that you can get a general summary of the training and be able to compare today with the previous rest day.

It’s actually quite important that you check out the previous rest day.

Today was a replica of what I did on that day, except that I’m not going to talk about the “wear and repair” topic explaining why rest is essential, which means this post will be a lot shorter.

peter gade diving on court

Let’s jump right into it.

The Exercises

If you’re new to these posts, I usually list down all the exercises my brother, and I did throughout the day, but since today is a rest day, I did not have any formal exercising listed down and will just talk about some of our recovery methods.

Last week, I did talk about how I wanted to include some formal activities to aid in recovery, but unfortunately, I was not able to find the time to do some recovery exercises.

So no Epsom salt baths, stretches, or rolling… Sorry!

If you want to check out some activities that will actually aid in recovery though, I have written an article on activities you can do to improve your recovery after intense badminton exercises.

Check out 5 Activities For Badminton Recovery After Intense Training Or Playing!

As the training regime intensifies, I do want to include some formal recovery time. I will probably get a few foam rollers and look into chiropractors to loosen up my muscles and make sure I don’t get injuries as a result of my muscles not being able to adapt to certain situations.

Like I said in the introduction, I’ll be keeping this post a little short for today, which means the exercise section will lack a lot of the content that you may be used to.

Diet and Sleep

Diet and sleep are the two most essential elements of functional recovery. These two aspects are more critical than any stretch or bath could do for you!

While I still haven’t been able to fix my sleep plans completely, things are better since yesterday’s post. tiramisu with blueberries and raspberries

Although I did end up sleeping at 12 PM, I woke up at 9 AM, which is a good 9 hours of sleep. The 9 hours of sleep was then followed by breakfast comprised of croissants, milk, honey lemon water, and eggs.

Like day 11, lunch was more of a snack than a full meal. I actually had milk and cereal, which is usually a breakfast item, and some beef jerky. Luckily I wasn’t doing anything physically demanding or even mentally demanding during the day, so this did not pose too much of a problem.

Dinner was much larger though as I ate two bowls of rice, some ribs, mussels, watercress, and duck eggs with red peppers. And because it was my brother’s birthday, we had a cake as well!

I definitely stuffed myself. Maybe a bit unhealthily. But it was a good meal, nonetheless.

For the future, improving my sleeping times is still my main goal as well as generally eating healthier. Working to change my current habits have definitely been difficult, but I am trying my best!

Thoughts and Feelings

Having sat at home all day, I am still feeling tired.

This might be a bit of a surprise considering that a day of rest is supposed to rejuvenate me!

I do have some ideas as to why I am feeling so tired. It mainly has to do with my mental strength. Despite giving all my legs, arms, and abs a break, I haven’t given my head a break at all!

I am definitely thinking about way too many things.

So for tomorrow and future rest days, there are a few things I would like to implement into my day. One is meditating, and the other is reducing the amount of screen time I am facing.

The plan will be to add meditation to the morning and night for about 30 minutes each time. My goal will also to be to not look at my computer, phone, or any screen for the afternoon time.

meditating in the sunset

Hopefully, by implementing this strategy into my day, my well-being and balance will be able to improve. And instead of working for 8 hours a day inefficiently, I will be able to to generate higher quality and just the same amount of quantity within 4 hours.

If this strategy works, I’ll share it with more detail to everyone here!

Progress

Let’s take a look at some pictures and the weight now! We might look a little bloated in the photos. My brother and I had a big dinner and lots of cake before taking these pictures…

Person 1:

person 1 day 13 side person 1 day 13 front person 1 day 13 back

person 1 day 13 side of legs person 1 day 13 back of legs

Weight: 147 lbs

Person 2:

person 2 day 13 side person 2 day 13 back person 2 day 13 front

person 2 day 13 back of legs person 2 day 13 side of legs person 2 day 13 front of legs

Weight: 123 lbs

Conclusion

That’s it for today! It’s time to try and get a good night’s sleep.

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

GGAB Fitness Training Regime – Day 12

lee chong wei badminton player

Hi everyone! Welcome to day 12 of the GGAB Fitness Training Regime. Today is another day where we challenged ourselves with our fitness training regime. Today was all about increasing our speed with short interval exercises done at maximum intensity.

Before we get into some of the individual exercises, you should first check out the Badminton Training Regime #2 – GGAB Fitness Training post as well as the GGAB Fitness Training Regime – Day 5 post if you haven’t already so that you can get a general summary of the training and be able to compare today with the previous speed day.

Let’s get into how I am increasing my personal speed for badminton.

lee chong wei badminton player

The Exercises

  1. Quick jog and stretch
  2. 10 sets of 10 smash net-kill footwork
  3. 4 sprints across a soccer field (~100m)
  4. 2 sprints across a soccer field and back (~200m)
  5. 2 sets of shuffle, shuffle, jump exercises with weights for half a soccer field length (50m)
  6. 2 sets of high knees with weights for half a soccer field length (50m)
  7. 2 sets of butt kicks with weights for half a soccer field length (50m)
  8. 2 sets of shuffling forward with weights for half a soccer field length (50m)
  9. 2 sets of shuffling backward with weights for half a soccer field length (50m)
  10. Cooldown and stretch

If you have read the GGAB Fitness Training Regime Day 5 post, you will notice that I only had 5 activities listed, while for today, I have double that amount.

Unfortunately, we didn’t get to go to the track again, but we still did our speed training nonetheless.

soccer field

I made some pretty significant changes for today that I did not expect myself to make. I’ve changed the footwork to a more intense smash net-kill drill, lowered the amount we were running, and added in other movements that we would use our badminton games.

My primary thought process for this was that I wanted to really focus down on speed and add other movements that we would use in badminton a lot like shuffling.

That’s why I lowered the number of sets we were doing pretty significantly but added in more exercises to compensate. This change was an overall improvement as I felt we were really able to focus down on our top speeds and acceleration.

Last time, I talked a lot about weights and how it could be dangerous yet beneficial to our training.

I kept the weighted aspects in for today’s training for the exercises from 5 and on. I prefer adding in ankle weights and weighted vests when we are doing drills where we can focus a bit more on how we are doing it rather than full speed.

It might sound counter-intuitive, but trust me, injuries are the most significant thing we want to avoid.ankle weights

That’s why I didn’t include weights in the smash net-kill footwork drills and sprinting as going at full speed is where mistakes will be made most commonly.

If you read my last post, I also talked about changing our training to be on top of the grass instead of concrete.

It certainly had its benefit as my knees don’t hurt at all now, but the grass is slightly slippery, especially after a little bit of rain.

This was another reason that I did not want to include weights for sprinting or footwork. I almost slipped during the footwork!

The speed training day still isn’t perfected yet, though. Although we are building our speed up, the problem still lies in being able to keep our pace up for long rallies. While we do have an endurance day to help with it, I still think including some mid-distance runs such as the 400-meter run will definitely be beneficial to the training.

Diet and Sleep

Ah, diet, and sleep. My greatest enemy.

Let’s start with the bad news first.

Last night was my worst sleep since starting this training program. Despite finishing the blog post relatively early, the nap that I took in the afternoon, and the coffee in the evening didn’t help me sleep at all.

In fact, even though I went to bed at 10 PM, I couldn’t fall asleep until 2 AM.

What’s worse is that when I finally did fall asleep, I was woken up at 7 AM so I could get up and get to work. 5 hours of sleep certainly isn’t enough for me, especially after an endurance day.

Waking up early? Check. frustrated

Sleeping early? X.

Getting enough sleep? BIG X.

Those 5 hours of sleep really translated into my actions and emotions for the day. I was extremely restless and cranky throughout the entire day.

I was getting frustrated extremely quickly and angry the entire day. It didn’t help at all with what I needed to get done.

But there is good news, though.

The good news is that I ate 3 meals today!

I had a full breakfast consisting of milk, cereal, and coffee. Then lunch at 2 PM of chicken noodle soup. And finally, dinner of stir-fried lamb, rice, kimchi, and some more of the leftover chicken soup.

No more starvation for the day!

Thoughts and Feelings

Like mentioned in the exercise section, I’m still conflicted on how well today’s training regime is performing. While I certainly felt that I was targeting speed very well, I think some exercises should be swapped out.

What did work out very well was the smash net-kill drill. The smash net-kill drill is probably the most beneficial exercise in today’s speed day and the results for when we play badminton will be visible.

As for the other drills, I am unsure of how effective they are. I am going under the concept that if you always do something as fast as you can, your limits will slowly increase over time.

So it may be impatient of me to try to look at results right away.

Overall, I will keep this section relatively short for today. The thoughts and feelings are very similar to other posts where we can feel ourselves slowly getting stronger, fitter, faster, and generally feeling more emotionally well.

Progress

I included some of our sprinting speeds for today! I’m not sure what the actual size of the soccer field we used was, but I estimate that it was reasonably close to 100 meters. So in that case, huge improvement!

Although there are many factors to consider. Today, we weren’t running against the wind like last time, and we didn’t have the grueling 400 meter runs beforehand. Which means, I won’t get too excited about this…

Person 1:

person 1 day 12 front person 1 day 12 backperson 1 day 12 side

person 1 day 12 side of legs person 1 day 12 back of legs person 1 day 12 front of legs

Weight: 150 lbs

1 Soccer Field Length Times: 13.69, 12.62, 12.03, 12.30

2 Soccer Field Length Times: 34.69, 35.69

Person 2:

person 2 day 12 front person 2 day 12 back person 2 day 12 side

person 2 day 12 front of legs

Weight: 123 lbs

1 Soccer Field Length Times: 13.25, 13.72, 13.86, 13.83

2 Soccer Field Length Times: 37.20, 37.66

Conclusion

That’s it for today! Tomorrow will be my rest day, so I can rest a little bit. I’ll be sure to do some more activities designed for relaxing and give everyone my thoughts!

For now, I’m getting a little tired, so it’s about time I stop.

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 11

lin dan running

As badminton players, one of the essential aspects to better badminton is how long you can last on the court. Today, in the GGAB Fitness Training Regime, we focused on endurance training. Let’s talk a little more about endurance day and the effectiveness of our exercises.

Before we get into the rest of the post, there are two posts you should check out if you haven’t already. One post is the Badminton Training Regime #2 – GGAB Fitness Training post and the other is the GGAB Fitness Training Regime – Day 4 post so that you can get a general summary of the training I am doing and the ability to compare this post to the previous endurance day respectively.

Without further ado, let’s talk about some of the exercises we did today.

lin dan running

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

If you have read day 4 of the GGAB Fitness Training Regime, you will notice that only one change has been made. Because I made 10 sets of 20 pointing footwork (what we did previously) the norm, I planned to make the footwork for today a bit longer in length and more grueling in terms of pace changing.

Looking at the list above, you’ll notice that I have multiple sets of different reps for footwork.

With this kind of training, you’re supposed to go at your average speed for the 5 sets of 20, then slow down a little bit for the 2 sets of 40, slow down just another tiny bit more for the 1 set of 50, and then finally go at close to maximum speed for the 5 sets of 15.

This will take you through the many different paces badminton is played at. And helps you train your body to be able to adjust to different pacing and not be out of breath just because your opponent suddenly speeds the rally up.

Doing this footwork is actually more tiring than you may think. Even though there are only a few more sets than our usual 10 sets of 20, the pace changes really affect your ability to stay on the court for longer.

I admit that this kind of footwork wasn’t first thought up by me either. When I was training with my club, one of our coaches, Olympic Silver Medalist, Ardy Wiranata, gave this drill for us to do.ardy wiranata badminton

Another one of our coaches said that the drill was too much, so we never did the exercise again…

But I felt that the drill was fantastic for those who wanted to improve faster. Having already done 10 sets of 20 footwork as our norm for the past week, it was time I pushed my limits even more.

We talked about the footwork drill for so long, I think it’s time to switch it up a little bit. Let’s get into what I didn’t change.

From the previous endurance day, I actually talked about how I wasn’t able to fully complete the jogging or the skipping. Today is a similar story as well although I can definitely see improvements compared to last time.

Both jogging and skipping for the several times listed are relatively strenuous. Last time I could fully accomplish the drill. This time was the same story, although I was able to hold out for longer.

So until I can fully accomplish these times without stopping and feeling exhausted, these will be our go-to drills.

Diet and Sleep

As you may have read from previous posts, how many meals I’m eating per day and when I sleep and wake up are not optimal for my health. The same story, although slightly improved, continue for today.

Last night I slept at 12 AM. However, I woke up at 8 AM. Although it’s less sleep, I was able to get up earlier and rid myself of the 2 meal a day curse… kinda.

Because I woke up at 8 AM, I was able to have a breakfast consisting of milk with cereal, a banana, and acereal in a bowl coffee and dinner consisting of chicken soup and shrimp. So then what about lunch you ask?

I definitely could have had an actual lunch today, but I ended up having something that’s more considered as a snack. Around 1 PM, which was after the workout, I had half of a youtiao and a strawberry protein smoothie.

It surprisingly didn’t leave me feeling hungry for the rest of the day. Perhaps this may become my go-to strategy as it definitely feels highly effective.

It also seems like I’ll be able to work out my sleep schedule better soon because I am finishing up this post at 8:50 PM. Hopefully, I can start to consistently get my sleep schedule into a spot where I can sleep early and wake up early.

That’s it for the diet and sleep section!

Thoughts and Feelings

Jogging and skipping is still something that we need to work on. But we can truly see our progress and improvement with today’s exercises.

Unlike last week where I stopped when there were almost 6 minutes left, I cut that time to less than 3 minutes left on the stop clock. Again the uphills indeed posed a challenge.

But overall I’m proud of this improvement especially as I also intensified the footwork before the jogging too.

Skipping is a similar story. I’m noticing that I’m able to skip for a lot longer now without mistakes or jump ropestopping. Of course, it’s not even close to 10 minutes straight, but it is a great feeling.

I honestly can’t wait until my brother, and I get on a court again. I predict that the improvements in our footwork and fitness will be massive.

One of the things I am thinking of doing is changing some of the exercises to be performed on grass.

Doing intense footwork and running on pavement isn’t such a good idea. I may be starting to feel some of its effects in my left knee.

It’s not severe enough for me to wear braces, need taping, or get a check-up yet, but since there is a little discomfort right below my knee, I definitely feel like it’s a good idea to start switching to grass and softer surfaces before it’s too late.

If you are trying to get into this kind of training, try to avoid pavement and concrete if possible!

If you are a beginner or even an experienced player, hard surfaces will cause a lot of force towards your knees every time you step or jump. Making the change to softer surfaces is something I’m definitely noting down.

Progress

Now let’s look at some of the development. I was able to record our timing and amount of kilometers ran for our jogs this time! So more stats for everyone to look at and for me to gauge the effectiveness of our training.

Person 1:

person 1 day 11 back person 1 day 11 sideperson 1 day 11 front

person 1 day 11 back of legs person 1 day 11 side of legs person 1 day 11 front of legs

Weight: 145 lbs

Number of km Ran and Time: 3.3 km and 27:17

Person 2:

person 2 day 11 front person 2 day 11 side person 2 day 11 back

person 2 day 11 back of legs person 2 day 11 side of legs person 2 day 11 front of legs

Weight: 123 lbs

Amount of km Ran and Time: 3.5 km and 26:11

Conclusion

Great endurance day completed! Stay tuned for tomorrow when we focus on increasing our speed!

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

GGAB Fitness Training Regime – Day 10

chen long 2016 olympics

Welcome everybody to stability and control day! Today was a day focused on developing balance within our body, which will allow us to move around on the court more fluidly and in a way where we won’t lose control. I’m basically trying to develop footwork as stable as Chen Long’s.

Once again, before we get into today’s post, you should check out Badminton Training Regime #2 – GGAB Fitness Training as well as the GGAB Fitness Training Regime – Day 3 so you can catch up on what we are doing here and compare today with the first stability day respectively.

Let’s get into some of today’s balancing activities.chen long 2016 olympics

The Exercises

Today’s exercises were heavily revamped compared to the previous day.

  1. Warm-up 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 for the back
  9. Hit a badminton shuttle up 50 times without stopping on one leg and then switch legs
  10. Stretch

I added many new exercises and removed many of the old activities.

Things that were removed were the lunges, planks, and holding a partner back by the legs while he tries to move forward using his hands. While lunges and planks are great exercises, I felt that they were redundant for today since I included them in the two days before today and wanted different activities for today.

On the other hand, the third exercise was utterly useless. I initially thought that it could potentially build balance and strength in the arms. However, the timing between when I use power to pull my partner back, and when my partner moves forward was entirely off, which could potentially lead to injuries if my partner’s hands should slip.

Instead of these exercises, I added two yoga and pilate poses in the form of the cobra stretches and putting the arms and legs out as well as an essential badminton control exercise with an added variation of standing on one leg.

And I must say, these were significant improvements to my stability day.

pilates

I especially like the hitting the shuttle up drill. It really brings a little more “get good at badminton” feel into this training regime than just a full fitness workout. As it is my stability/control day, I thought improving racket control would be a great idea to supplement and enhance the training.

Hitting a shuttle up and down is a drill that I took out of my Badminton Tips and Tricks #7 – How To Improve Control blog post so make sure you check that out if you would like to see more tips on improving badminton control.

Although today was a significant improvement from the first stability day, I felt that this day is still missing elements that prevent it from becoming great. That’s why for the next stability day, I plan to add some more and maybe remove some exercises to fully optimize it for our training.

Diet and Sleep

I did mention that I wanted to completely change my sleeping schedule and amount of meals I eat every day on day 8 of the GGAB Fitness Training Regime with this new plan that I created.

Then, if you have read day 9 of the GGAB Fitness Training Regime, you’ll know that my plan ultimately failed as I was finishing writing the blog post at 10-11 PM.

What’s even worse is that I didn’t even sleep right after finishing the blog post. I went into bed and couldn’t fall asleep until 2 AM! Maybe that large Iced Capp in the evening was not the best idea…

And sleeping at 2 in the morning led to a wake-up time of 10 AM, which is even worse than 9 AM!the nightmare

With my wake up time at 10 AM, it meant that I ate two meals again consisting of milk and cereal for brunch and chicken, tomatoes, and rice for dinner.

Talk about the irony here… When I plan to change myself for the better completely, I get changed for the worse.

Despite this de-motivating experience, I can’t give up. If I have expressed my concerns and my will to change, I must.

So even if I am writing this blog post at 11 PM, I will try my best to change my habits slowly.

Thoughts and Feelings

Like you have probably read in the exercise section, I felt that this day was an improvement compared to day 3 of the GGAB Fitness Training Regime, but it was not yet fully optimized for ourselves.

I think for the next stability day, I will add in some more badminton related exercises. There will probably be variants of the hitting a shuttle up drill such as putting limiters such as slicing only or only one eye open.

After all, the end goal is to improve our badminton skills and although fitness will be the end decider between who can win a badminton match, improving our racket control will significantly help with consistency too.

Another thing that some of you may be thinking right now is, “Are 10 sets of 20 pointing footwork too much, especially after a leg day?”

This is a very valid thought that I would like to address.

In day 8 of the GGAB Fitness Training Regime, I actually talked about why I increased my amount of footwork from 5 sets to 10 sets. And I can’t believe it! Even 10 sets are becoming more relaxed even when we’re putting just as much or even more intensity into each set.

Although for now, I won’t increase the number of sets except for tomorrow’s endurance day, I might plan to increase the sets even more in the following weeks.

This is solid proof that our footwork is becoming more efficient and our fitness is getting increasingly stronger.

So to everyone that’s reading and haven’t started their own workout schedules, I highly recommend you get started right away. Because even if you start at a leisurely pace, you can slowly build it up and after a few weeks passed, you won’t even recognize the difference between what you were and what you became.

I highly recommend you get a consistent training schedule.

Progress

So now that I talked all about how much fitness improved and so on, let’s look at some physical growth shall we?

Person 1:

person 1 day 10 front person 1 day 10 back person 1 day 10 side

person 1 day 10 back of legs person 1 day 10 side of legs person 1 day 10 front of legs

Weight: 137 lbs

Person 2:

person 2 day 10 frontperson 2 day 10 back person 2 day 10 side

person 2 day 10 side of legsperson 2 day 10 front of legs person 2 day 10 back of legs

Weight: 121 lbs

Some of the things that I found were that although we have been consistently toning down fat and gaining more muscles from the pictures, the weight for both us has been very inconsistent. And from an article that I have read, this can be due to lots of things such as water and the food in our body.

Overall I still think things are improving, and this training has definitely been beneficial.

Conclusion

That’s it, everyone! Make sure you stay tuned for future posts!

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

GGAB Fitness Training Regime – Day 9

chen long london olympics

Building strong legs is one of the essentials of things to train for badminton. Day 9 of the GGAB Fitness Training Regime was all about building leg strength. This is the second time I have done a day focused on lower body training, and I want to share the experiences I have gained today.

Before I talk about what exercises we did, diet, and sleep, there are a few posts that you should check out before reading this if you haven’t already. The first post you should look at is the Badminton Training Regime #2 – GGAB Fitness Training post to get a quick understanding of what I am talking about.

Second, take a look at GGAB Fitness Training Regime – Day 2 as it is the first day of lower body exercises in this series. It will be useful to read that and compare to today’s documentation.

lower body squat

But without further ado, let’s get into today’s exercises.

The Exercises

There weren’t many changes contrary to day 8. All the exercises I included in the GGAB Fitness Training Regime Day 2 are still here with only some of them having increased intensity.

I found that most of the exercises that I included on the first day of lower body exercises hit right on point in terms of effectiveness.

  1. Quick jog and stretch
  2. 10 sets of 20 pointing footwork
  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 45 second regular fast feet
  9. 3 sets of 45-second side fast feet
  10. 3 sets of 45-second front and back fast feet
  11. 3 sets of 10 laps up the stairs
  12. Cooldown and stretch

Sturdy legs in badminton are essential. I’ve hit the jackpot in terms of workout optimization as these exercises all improve various aspects of my badminton gameplay and develop strength and agility.

All I had to do from last time was to increase the intensity of some of the exercises to keep up with my body growing stronger.

What we did was increase the times we were doing fast feet for and double the amount of footwork. I can say that our bodies handled these exercises very well as our muscles were pushed but did not sustain any injuries.

These exercises help develop some of the most used muscles for badminton such as the calves and the quads. Doing these exercises will help us last longer on the court as well as go faster.

Another side effect of this exercise is that we are jumping higher… and quite noticeable higher too. vertical jump test While I didn’t plan to focus on increasing our vertical jump height, just over the last week, both my brother and my vertical jump was raised at an estimate of 2 inches.

There are a few things I could change for the future, though.

As we continue getting stronger, there’s no doubt that I will try to add in weight training just like what I did with Day 8 of the GGAB Fitness Training Regime.

I will probably add weights to things like the calf raises and the squats with hip rotation. Another strategy too is to wear a weighted vest while doing these exercises. It will depend on how much stronger my brother and I get.

Diet and Sleep

Like mentioned in the last post, I have a new plan to fix my habits of sleeping too late and eating only two meals a day. It will, however, depend on when I sleep today as I’m writing this post.

I am writing this at 7:54 PM so hopefully it will be finished relatively soon so I can sleep and wake up earlier.

But with my new schedule starting today, it means that I am still experiencing the same issue with today as my other days during this badminton training regime.

Once again, I slept around 12 AM and then woke up around 9 AM, which led to a late first meal of the chinese steamed mantouday in the form of brunch and only a second meal for dinner.

The first meal consisted of Chinese steamed buns and a fruit smoothie with protein powder added. Then for dinner, I had chicken with rice and some greens.

And it looks like I won’t be able to complete my goals from what just happened.

I left to help out my parents with a house again, and now I’m back at 10:39 PM finishing up this post. Maybe I’m just not meant to complete my goal…

I will still be trying my best!

Thoughts and Feelings

If you have read day 2 of the GGAB Fitness Training Regime, you may have noticed that I actually complained a little about these exercises previously.

The complaints were mainly due to building discipline for fast feet exercises and running up the stairs. Today felt a little different, though.

Instead of feeling like I wasn’t pushing myself hard enough, I felt great about how well I was doing. While I wasn’t going my full speed the entire 45 seconds across all the sets, I was going at a pace that chen long london olympicswas still beneficial to my progress.

My muscles definitely felt more when running up the stairs or doing fast feet exercises this time. It was a great feeling.

The other exercises were great like last time as well. Squats and the calf exercises are helping me develop strong legs. One day, my legs may just become like one of my idol’s legs, Chen Long.

With this intense day of exercising done, I’ll be looking to do some stability exercises for tomorrow and develop some muscles for moving fluidly on the court.

Progress

I am really starting to see differences between my body shape from before compared to now. Although getting nice abs and muscles isn’t my biggest priority, it’s great to know that it is a side result of this training.

Here are the pics and stats:

Person 1:

person 1 day 9 backperson 1 day 9 front person 1 day 9 side

person 1 day 9 back of legs person 1 day 9 side of legs person 1 day 9 front of legs

Weight: 134 lbs

Person 2:

person 2 day 9 front person 2 day 9 back person 2 day 9 side

person 2 day 9 back of legs person 2 day 9 front of legs person 2 day 9 side of legs

Weight: 110 lbs

I have yet to go play some badminton and see how much this training is affecting my performance. After all, it is badminton that we are looking to get good at. I will find the time to go play some badminton and let everyone know how it goes.

Conclusion

That’s it for today! Tomorrow will be another stability day. Stay tuned because I am revamping it up and changing lots of exercises in it!

As always, if you have any questions or comments, please leave them down below, and I’ll be glad to answer them. Good luck in your games and have a great day!

GGAB Fitness Training Regime – Day 8

lin dan upper body

Welcome back, everybody! Today we are back on repeat starting with upper body exercises. There have been significant improvements implemented in today’s upper body training. Let’s learn a little more.

Before we get into the post, there are a few posts that you should check out before reading this if you haven’t already. First, you should look at the Badminton Training Regime #2 – GGAB Fitness Training post to get a quick understanding of what we are doing here. Second, take a look at GGAB Fitness Training Regime – Day 1 post so you can compare with today as it is last week’s upper body day.

Let’s get started.

The Exercises

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

Take a look at day 1 of the GGAB Fitness Training Regime. You will notice a few differences between today and a week ago.

The exercises that have been removed are sit-ups, the wall sits with pushing arms up, and the flexibility shoulder workouts. I removed these exercises because I felt that they were either not doing much or fit better on another day.

Although sit-ups have been labeled as an essential core workout, I found that they weren’t beneficial from what I felt and articles that talked about how sit-ups did nothing for your body. The wall sits with pushing arms up were ineffective because I didn’t have a stretch of wall conveniently designed for two people. And finally, the flexibility shoulder workouts fit better on the stability day instead of the upper body day.

With those exercises out, I added two new activities in. One of the complaints I had from the previous man flexing bicepsupper day was that I wasn’t working out the arms enough. I decided to add in weight lifting in the form of approximately 10-pound bicep and wrist curls. So far, I’ve been liking the changes.

You will also notice that I have increased the intensity on many of these exercises.

The most drastic increase was doubling the amount of footwork we were doing. 5 sets of 20 pointing footwork felt way too relaxing, so we decided to increase the number of sets we were doing. This wasn’t too much either, and I feel like it was a significant change.

After all, getting good at badminton is one of our main goals, and footwork is one of the most crucial aspects.

Among doubling footwork sets, I also increased our planking times to 45 seconds and added 10-pound weights to the rotation v sit drill. This has definitely increased the intensity by a lot in the right way as well.

Overall, I’m actually happy with all the changes that I have made to today’s workout. For the next upper body day, I will likely keep the same exercises and probably just increase the intensity by adding reps or sets to many of the activities.

Diet and Sleep

The same trap is hitting me!

For diet and sleep, it has been the same today as the other days. I ended up eating only two meals, the first consisting of two breakfast sandwiches and the other of dumplings, during the day and woke up at 9 AM.

And it seems like tomorrow will be a similar story because I am writing this blog post at 9:39 PM. woman waking up

There must be something done about this.

That’s why I have planned to do something about this habit in a more effective and accountable manner. In the previous days, all I would do is say that this is a problem. Today is going to be different. I now have an actionable plan that I will put in action starting tomorrow.

The biggest issue making this a problem for me is that I’m writing my blog post late in the evening. When I start at 9-10 PM, I usually have no energy left, and I take about 2 hours to get the post out. That often puts me at around 11 to 12 when I sleep without accounting for preparing for bed.

Easy fix, right? Just write my blog post earlier.

Here’s the second problem, I want to include things like how I feel and what I ate for dinner. If I end up writing it earlier in the day, I miss that out completely. And if I have my part-time job on a specific day, I will end up writing my post at night anyways.

So what can I do?

Well, I plan to write most of it during the day and then finish it during the night so that it will hopefully take less time and I can sleep earlier. And by sleeping more before, I can probably accomplish many of my other tasks earlier as well and create a cycle where I can sleep early.

I will try to implement it tomorrow so that on the day after tomorrow, I will be waking up a lot earlier than 9 AM and sleeping a lot earlier than 12 AM.

Thoughts and Feelings

As you can probably tell, I’m liking today’s exercise way more than the first GGAB Fitness Training lin dan upper bodyRegime day.

While the first upper body day was a good workout, it was just lacking in many aspects. There was lots of focus on the core and not enough focus on anything else. And although the core may be more important than the other upper body muscles, I’d like to keep my workouts more balanced.

Plus, arms are still a vital aspect in badminton as playing long rallies, and individual power shots depend on the arm’s strength and endurance as well.

I can also tell that after the first-week training and recovery, both my brother and I have gotten much stronger. The 10 sets of footwork weren’t the same as my first day of another badminton training camp where my legs completely cramped up.

We feel like we could do a lot more sets or reps for footwork. 10 sets have really just become our norm.

The slow increases in the other existing exercises were done very well in terms of pacing. The planks were just enough to push ourselves but not destroy ourselves. Same with adding the weights to the rotation v sit exercises.

woman planking

I’m going to give myself a quick pat on the back for that (pat, pat).

If my brother and I continue training like this, we could undoubtedly reach the top levels in our province and even nationally. But it’s all about consistency, and we still haven’t played any badminton yet, so we have yet to see our actual progress.

Speaking of progress though… here’s the next section!

Progress

While the numbers and pictures may not show it, I feel like we have taken tremendous leaps over the last week and hope the next few weeks will be the same.

Person 1:

person 1 day 8 front person 1 day 8 sideperson 1 day 8 back

person 1 day 8 front of legsperson 1 day 8 back of legs person 1 day 8 side of legs

Weight: 137 lbs

Person 2:

person 2 day 8 backperson 2 day 8 front person 2 day 8 side

person 2 day 8 side of legsperson 2 day 8 front of legsperson 2 day 8 back of legs

Weight: 115 lbs

Looking at today compared to last week, there are actually some noticeable differences. I have lost quite a bit of fat, and my body is starting to take a more fit form. My brother has also undergone similar changes. However, instead of losing fat, he has put on some more muscle and is looking fuller than before.

Let’s see what kinds of changes we will be undergoing after this week!

Conclusion

That’s it! I will see everyone tomorrow for lower body day!

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