My strength training with HK team

Discussion in 'General Forum' started by reaper, Sep 22, 2004.

  1. reaper

    reaper Regular Member

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    Just for everyone's reference, here was my program during my three month stay with the HK team for strength:

    Squat: 3 sets of 240 lbs., 10 reps per set
    Walking Lunge: 3 sets of 50 lbs, 10 reps per set
    Bench Press: 3 sets of 135 lbs, 10 reps per set
    Arm Curl: 3 sets of 40 lbs, 10 reps per set
    Reverse Curl: 3 sets of 35 lbs, 10 reps per set
    Tricep Overhead Raise: 3 sets of 20 lbs., 10 reps per set
    Upright Row: 3 sets of 12, 50 lbs.
    Vertimax: u have cords attached to ur waist with a belt and u jump with i think 100 lbs. of resistance? 10 reps, 3 sets
    Upward Lunges: lunge with a big 20 lb weight on ur hands, 2 sets of 10 reps
    Wrist Curl: 50 lbs., 15 reps, 3 sets
    Leg Raise: no weight, 20 reps, 4 sets
    Lat Pulldown: 170 lbs., 10 reps, 3 sets
    Side Bends: 60 lbs., 15 reps, 3 sets
    Ankle Curl: 60 lbs., 15 reps, 3 sets

    Cuz there's so much discussion on strength training, I thought I'd put up this post.
     
  2. JChen99

    JChen99 Regular Member

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    Excellent info! At least we know wut they do for strength training now. Thanks!

    btw... that weight is used for both male n female athletes? Because 50lbs for a wrist curl seems a bit too extreme... @@
     
  3. odjn

    odjn Regular Member

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    WoW! How do you not get sore the nxt day!!? :rolleyes:
     
  4. kwun

    kwun Administrator

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    how about jump rope? how many repetitions?
     
  5. jamesd20

    jamesd20 Moderator

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    How about speed training?
     
  6. dlp

    dlp Regular Member

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    Interesting Reaper, are these the final figures you were lifting at the end of the three months?

    What sort of split and frequency did you use? E.g. all this on one day, three times a week, a 2 day split etc?


    This schedule employs a lot of isolation movements in a body building style , were any olympic type lifts used by the other players? (e.g. clean/jerk, front squats )

    You bench only 135 but you do lat pulldown of 170 lbs, what is your body weight , how much background in strength training do you have?
     
  7. edwin

    edwin Regular Member

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    How long does it take to do all these exercise? How much rest you will get before doing any badminton drills later in the day (or beforehand)?
     
  8. chibe_K

    chibe_K Regular Member

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    Excellent info, I have been wondering about what strength training routine that national squad uses. I am going to the gym tonight, so this a good reference.
     
  9. reaper

    reaper Regular Member

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    Of course the men are using higher weights than the girls. But the girls are not using light weights either. Like I saw Ling Wan Ting squatting over 100 lbs. 50 lbs for wrist curl is nothing .... and this is a tough wrist curl, u have to bend down like a baseball catcher and keep your back straight, u have no support.
     
  10. reaper

    reaper Regular Member

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    I was sore as hell on day one, and I had a massive cramp in my calfs.

    The team skips once a week at 1700 double skips. But when Chan Chi Choi (the head coach) came in to do it with us, we had to do skipping for 45 minutes without stopping.

    There are also weight jump ropes we do, we do it for 30 seconds and three reps. I think the weight on the ropes is 10-15 lbs?
     
  11. reaper

    reaper Regular Member

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    These were the final figures. I did it three times a week. A lot of the men were doing clean/jerk and front squats as well as each of our programs are individualized by the trainers at the HKSI strength and conditioning dpt. I am very weak in bench press (the trainer said it was a psychological weakness), I am 185 lbs. and 1.90 m. I have done strength training since grade nine because I used to play elite volleyball and track and field, and I have been following a trainer who has worked with Lennox Lewis and was nearly drafted into the NFL (I followed HK's trainer when I was there, not my own).
     
  12. reaper

    reaper Regular Member

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    Combined with cardio, footwork, and other things, it takes 2-3 hours to complete. I have about a 30 minute rest before badminton drills right after.

    james, speedwork was done via sprinting, plyometrics, skipping rope, and general running on the Olympic sized track in the Sports Institute .... there is also daily footwork that most players do and after all the sessions are done, players still stay back to do other drills, Ng Wei, Zhang Yang usually stay back a lot, at least when I was there
     
  13. chibe_K

    chibe_K Regular Member

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    Is there a special diet program that you have to follow as well ?
     
  14. reaper

    reaper Regular Member

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    I just was under the HKSI's nutritionist .... because they wanted me to get down to 12% body fat .... most players do not follow nutrition programs and eat what they want
     
  15. ants

    ants Regular Member

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    Nearly drafted to NFL?? But you dont look bulky? NFL players are suppose to be very big in size.. , you look more like a badminton player than a prospective NFL player. So what happened to the draft?
     
  16. reaper

    reaper Regular Member

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    I think you are mistaken here. I am not a football player, my strength trainer in Canada was a football player, HE nearly got drafted, NOT ME. lol
     
  17. ants

    ants Regular Member

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    hahah ic ic...:) Opps! The problem with strenght trainning is that we must always maintain it , so our performance will not drop. Once we slack in training and skip it once a while together with bad eating habits , we can feel and see the difference in our performance during the game.
     
  18. Cheung

    Cheung Moderator

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    Excellent stuff Reaper.

    Keep up the information flow! :)
     
  19. ants

    ants Regular Member

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    50lbs wrist curl? Is my eye reading the right figure? Anyone done that before?
     
  20. bluejeff

    bluejeff Regular Member

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    Geez, that's heavy. I am certain if I follow the schedule, I will be flat when I am done with all works. :eek:

    It is a very nice schedule........I think I will try to follow it with 1/2 of the amount :D
     

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