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Old 05-01-2012, 04:43 PM #1
Undertow_2008
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Xball training

I recently got picked up by a D2 Xball team here in Alberta. Fairly new to the format, and I'm wondering what everyone does to stay fit for xball. I know it is going to be a lot more demanding than 5 or 7 man. Any help in putting together a workout routine would be great.
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Old 05-01-2012, 04:43 PM #2
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Cardio
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Old 05-01-2012, 09:27 PM #3
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Cardio and stretching, pretty much.

Before I even started going to the gym, I was able to play entire matches without rest with no problem. Even in the old (but not too old) d2 format, when we played to 7 points.

As long as you are in decent shape, you shouldn't have a problem. If you notice something holding you back, work on that.

Paintball is an easy sport, physically.
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Old 05-01-2012, 09:28 PM #4
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Sprints and squats
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Old 05-01-2012, 11:57 PM #5
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Quote:
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Cardio and stretching, pretty much.

Before I even started going to the gym, I was able to play entire matches without rest with no problem. Even in the old (but not too old) d2 format, when we played to 7 points.

As long as you are in decent shape, you shouldn't have a problem. If you notice something holding you back, work on that.

Paintball is an easy sport, physically.
True that. I was just looking for pointers from people who play the format. Pointers that'll help push my game to it's potential
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Old 05-02-2012, 06:18 AM #6
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Is paintball really that different from other sports that one would conclude there are specific workouts? Not hatin, just sayin.


Most sports have the core lifting, sprints, and then fundamentals (skills) to the sport to work on. Separate the fundamentals from other sports and you are left with lifting and running/sprints which looks like most anything else.
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Old 05-02-2012, 06:41 AM #7
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It's mainly core strength, endurance, and speed that help. Everything else is pretty much based around your size and skill.
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Old 05-02-2012, 07:34 AM #8
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Cardio, squats, and if you play snake then do push ups and core exercises.

Eat a sweet potato and some good protein before a game.

Learn to wipe as well, wiping=winning
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Old 05-02-2012, 09:41 AM #9
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There's really no way to win without wiping? I understand that sometimes you have to wipe but is it really necessary in Xball?
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Old 05-02-2012, 10:28 AM #10
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There's really no way to win without wiping? I understand that sometimes you have to wipe but is it really necessary in Xball?
Son...
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Old 05-02-2012, 11:53 AM #11
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Don't get me wrong. I'm not one of those honset joes who tries to play clean all the time. I just don't see the point in practicing wiping when you can just get better and get shot less lol Besides the team that picked me up will drop my *** if I got caught wiping
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Old 05-02-2012, 11:54 AM #12
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Don't get me wrong. I'm not one of those honset joes who tries to play clean all the time.
So you cheat?
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Old 05-02-2012, 11:55 AM #13
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Once and a while at practice, during snap shooting drills. Have yet to cheat at a tournament or event. Don't see the point in getting a 3-1 just to try and stay alive
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Old 05-02-2012, 12:02 PM #14
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Back to the point, besides cheating. How does everyone prepare for Xball and the Xball season?
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Old 05-02-2012, 12:03 PM #15
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Quote:
Originally Posted by EPAPressure View Post
Cardio, squats, and if you play snake then do push ups and core exercises.

Eat a sweet potato and some good protein before a game.

Learn to wipe as well, wiping=winning
Quote:
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Back to the point, besides cheating. How does everyone prepare for Xball and the Xball season?
.
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Old 05-02-2012, 12:54 PM #16
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no one here even plays paintball anymore though

Your team would boot you if you wiped? Wha?
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Old 05-02-2012, 12:59 PM #17
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Yeah. They have a very strict 0 wiping policy. It's pretty intense actually. I was told if they catch a player cheating, that player finds a new team. This is the second team I've been on like that
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Old 05-02-2012, 01:17 PM #18
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Essentially, you want to focus on a few areas:

1. Isometric core strength (hanging leg raise holds, dragon and side flag progression if you can!)

2. Balance (bounce a ball against a wall to yourself while hopping on one foot)

3. Acceleration/explosion. Gonna need to do squats and hang cleans. I'd also drill sprinting 10 yards while packed up with 5% more than your playing mass. Vertical leaps from the squat position are a good idea too.

4.Flexibility. This is huge. Since the "power stance" is so crucial, you need hip flexors that won't fatigue. Spending 4-5 minutes per day in the full squat position with no weight (third world squat) will condition your hips, knees, and ankles, to be in this position easily.

Off hand I'd suggest 3 days a week in the gym, squatting each day until you have a good base, and doing traditional lifting stuff as well to build overall strength. (Gotta bench and curlz 4 da gurlz)
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Old 05-02-2012, 01:25 PM #19
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Would you suggest doing all the exercises on the same day? I've done a wide array of different exercise styles in the pst: circuit, pyramids etc... I used to have one day that was devoted to specific muscle groups and would alternate which group I was working out depending on the day.

ie. Monday: Chest, back, abs
Tuesday: Cardio
Wednesday: Legs, abs
Thursday: Cardio
Friday: Shoulders, arms

Or something to that effect
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Old 05-02-2012, 03:51 PM #20
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I'd probably set it up like westside and do all your explosive stuff on 2 days, and all your heavy stuff on 2 other days. For paintball I'd add drills on the off day and maybe on the explosive/speed days (sprints on both 'speed' days, for instance(
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Old 05-02-2012, 04:26 PM #21
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Practice is on Wednesday (7 man) and Thursday (Xball). You have a lot more experience than I do with this. What the best combination of days to make sure I get everything done? Keep in mind I don't mind hitting the gym i the early morning.

If I alternated I could do:
Mon-Tues Explosive
Wed-Thurs Practice
Fri-Sat Speed

Obivously the would be a balance of core workouts done through out the week
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