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Old 07-31-2013, 06:13 PM #1
wangerinjaw
 
 
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Paintball Workout

My team and I want to try and play MiLP, race to format, next year, so I figured it was time to get in shape so I can be able to steadily produce on the field. I have always been an active person until about 2-1 1/2 years ago when I got asthmatic bronchitis and became a couch potato. I decided to try and design a workout routine that would help me specifically in paintball, but also just to generally be a healthy person. I have been reading some threads in this forum, reading stuff around the internet, and talking to people more fit than me to try and figure this out. My goal was to try and keep everything to just bodyweight, no weights, if possible. I wouldn't say no to a six pack either

I would love to get some feedback from people who know more about working out and that type of thing than me, as to strengths and weaknesses to what I have been doing. Any advise is appreciated. I also hope this will help other people who want to start getting in shape for the paintbullet wars.

Weekend
Practice/Tournament-If neither a day of rest
Bike ride on the day not playing paintball-going for distance not speed

Monday
Distance run-I want to try and maintain a good pace, and slowly work up to where I can jog strong for an hour, then work on running faster.

Tuesday
Body Weight work out
30 Stand-ups (+10)
50 situps (+10)
15 right leg squats (+5)
30 sec. Thomas Taylor pushups(+5 sec.)
15 left leg stand ups (+5)
2 pullups (+2)
30 sec. mountain climber (+10 sec.)
20 sec. plank (+5 sec.)
1 min. wall sit(+15 sec.)
25 pushups (+5)
2.5 min. power position(+.5 min.)

Wednesday
Sprints- Pick a spot about 30 yards away and sprint there and back, rest for about 30 seconds, do this two more times then jog lightly for a minute or two, and repeat the whole thing twice. I want to get where I can do five sets of 3 sprints.

Thursday
Paintball specific stuff- different stuff different weeks, snap shooting, divings, sliding, etc.

Friday
5K- Timed as a benchmark

I have also been trying to eat healthier and drink at least three nalgenes of water, 32 ounces, a day. Been trying to limit myself to one soft drink a week.

Again, any advise is appreciated and I hope this thread can help myself and others.

Last edited by wangerinjaw : 12-30-2013 at 02:24 PM.
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Old 08-06-2013, 11:29 PM #2
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Even though they are basic pushups, situps and, pullups are the best that is what I did to get in shape for football. I hope it helped
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Old 08-10-2013, 05:14 PM #3
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Great workout routine!
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Old 08-26-2013, 01:31 PM #4
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It looks pretty good, but you should probably have a rest day during the week so that your muscles can repair. Maybe move the sprints to monday (since you already have a 5k run on friday), and rest wednesday.
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Old 08-26-2013, 03:04 PM #5
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Quote:
Originally Posted by D34dp1e View Post
It looks pretty good, but you should probably have a rest day during the week so that your muscles can repair. Maybe move the sprints to monday (since you already have a 5k run on friday), and rest wednesday.
Do the sprints in addition to, or in place of a long distance run?
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Old 08-28-2013, 10:53 PM #6
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I would try out HIIT ( High Intensity Interval Training ) a lot of new studies and pro athletes/ bodybuilders are finding it way more effective than just running or sprints.

Quick Summary: Run 110% sprint for say 15s then job for say 60 seconds then 100% sprint for 15 or 20s and repeat for as long as you can go , also the intervals just an example so i would do more research but it is no joke it will destroy you
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Old 09-13-2013, 04:19 PM #7
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maybe wit sprints you can do stairs will help increase explosion or find a hill, box jumps, in my opinion paintball is more about explosion then overall speed. But overall great workout you do this youll be in great shape
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Old 09-13-2013, 05:41 PM #8
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Thanks for all advice. I'm thinking about making the body weight workout every night and then substituting something else Tuesday. Possibly some of the sprint workouts people are talking about. Thoughts?
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Old 10-16-2013, 09:58 AM #9
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If you're playing speedball I would agree with the HIIT. You don't really need distance you need to be able to sprint for a couple minutes, get your heart rate back barely and sprint another few minutes. HIIT is the best for paintballing unless you're playing a lot of rec ball.

You'll want a lot of core work outs and remember to do circuits. That kind of goes hand in hand with HIIT but constantly get your heart rate up, level it off, shoot it back up.

Also when you're competing your adrenaline is going to make you crash harder. Try to simulate that adrenaline as much as you can while you're doing your workouts it will help.

Last edited by loougle : 10-16-2013 at 03:10 PM.
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Old 10-18-2013, 12:50 PM #10
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I saved this workout. It is a really great routine for the week. If you combine a well-rounded diet and this workout curriculum will do great work on your body. Personally, I think cardio is one of the biggest factors while playing paintball, and is good thing to have on your side on the field.
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Old 10-26-2013, 06:50 AM #11
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Very nice workout regime. Don't forget to stretch and eat some protein to help your muscles recover.
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Old 11-07-2013, 02:20 AM #12
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^ agree. Take care of your body and it'll take care of you.
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Old 11-07-2013, 10:54 AM #13
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Where are some good places to get info on eating healthy and that type of thing?
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Old 11-16-2013, 04:40 AM #14
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great work out. let us know how it goes
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Old 12-30-2013, 12:08 AM #15
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DISTANCE RUN

cardio FTW!!!!
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Old 02-18-2014, 10:06 PM #16
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Your Routine sounds good! I know you said you dont want to use weights, but weights will give you results, You dont have to go and bench a lot, but doing squats, leg workouts, ab workouts with weights, deadlifts, ect... can all really get good results to improve your physical fitness. Besides that for wedsnday you have a 30 second rest period. If I were you for that period walk around a little like randomly because in the pits you don't have time to just sit down, or stand there if you are doing good you have to get air, get paint, and walk back on the field. Also Push ups I have honestly not seen a lot of people get too good of results unless they do massive amounts of them. plus on the days that you work your legs and arms drink a protein shake to keep and build muscle otherwise you are just going to loose it. Get a calorie counter on your phone so that you can track your calorie intake. Also try to put in a rest day. Lastly switch up your routine if you consistently do planks your just working the one section of the abs do different ab workouts. Its like doing curls, sure your working out with your arms but your not working the triceps you are only hitting the bicep with a curl, so make sure to change things up as well.
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Old 02-18-2014, 10:08 PM #17
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oh I saw you said bike riding, I just wanted to say bike riding is amaxing its so much fun, what type do you do? like road or mountain?
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Old 02-20-2014, 02:57 PM #18
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Quote:
Originally Posted by TheMMPaintball View Post
oh I saw you said bike riding, I just wanted to say bike riding is amaxing its so much fun, what type do you do? like road or mountain?
Honestly I haven't been doing much riding lately but a little bit of both.
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Old 02-27-2014, 04:59 PM #19
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Watch what NFL wide receivers do, they run, cut, stop, shift. And they do it fast, and repeatedly. Training your body to exert itself in that fashion and to recover quickly between points is essential. Doing sprint drills, HIIT, and agility repetitions is going to help the most.

Don't discount the value of lifting, the better your strength/weight ratio gets the easier it will be for your muscles to make those moves and then do it again, and again etc.

Build muscle, then train it to be fast twitch responsive muscle. Then you will be a beast.
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Old 03-06-2014, 07:35 PM #20
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Need speed? PLYOMETRICS is the word of the day.
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