This is a part of paintball that a lot of people skip out when it comes to training for a paintball season. Where are we going to start? For the large part of a paintball game you are going to be working aerobically. This means that your muscles are using the oxygen taken in through respiration to react and create an energy source. At any point if the demand for oxygen is not by a sufficient supply your body will start to work anerobiclly. Now while this is okay for 30 seconds to a minuet your body will start to notice the effect of a lactic acid build up in your muscles do to glycogen reacting on its own. A build up of lactic acid in your muscles will cause fatigue and cramp very quickly and to an extent stop you in your tracks. Therefore you want to have a good V02 max. A V02 max is the amount of oxygen you can taken in, deliver and utilise in a working minuet. Now obviously the better your V02 max the long that you will be able to compete aerobically which is what we want.
To go about building up a good V02 max you obviously want to be doing plenty of cardio work.
The best thing to do when it comes to doing cardio work is to find something that you enjoy doing. It's amazing how many people start jogging and give it up a few weeks later because they don't enjoy it. If you like running go running. Not for 15 mins but for a good solid hour, if you cant run for an hour slow the pace right down. If you have to take it to just a brisk walk do that. Its better to do 1 hour of walking rather than 20 mins of jogging. When it comes to running there are things that you should be careful of. Wear the correct footwear. People will often get shin splints because they use shit flat shoes. Also don't run every day. Running is incredibly bad for a persons knees, the weight being transferred through your knees when you run can be up to 8 times more than when you walk.
So try some other things? Swimming is fantastic. It works the whole body as well as being a good cardio exercise. But same with running. There is no point going in for 5 mins and flaking out. If you need to slow down do so. Swimming is also very easy on your joints.
Dont like swimming? Try cycling. Same as the other two its a good cardio work out. You also dont get the build up of pressure on your knees.
Now if you dont like solitary monotonous exercises try playing a demanding sport other than paintball. My choice is squash. In one hour a squash player will burn more calories than a football player, rugby player,baseball or basketball. In fact there are very few sports at a professional level that are more trying on a persons cardiovascular fitness. The only one that I know off the top of my head is cross country skiing.
So once you have good cardiovascular fitness your whole body will thank you. Firstly your heart rate will drop due left ventricular hypertrophy and because of this your heart will have to do less work when exercising. Your peak flow will increase. More capillaries will grow on the alveoli in your lungs. This will increase the rate at which diffusion occurs.
Whether it be making snake or Dorito off the break at some point you will need to make a sprint. Many people dont focus on perfecting their sprint and explosive power. But why not? If you can get to snake quicker by doing so why not? People assume if they are fast they can make it to snake easily. That isnt the case. Those who can reach their maximum out put the fastest are generally those who make it first. You rarely see a sprinter with a shitty start.
Improving the explosive power in your lower body.
The muscles used when running. Firstly you are going to be using your Quadriceps. These muscles cross over two joints. Those being the hip, causing flexion and your knee, causing extension. Break the quadriceps down further and you have 4 or them; hence the term quad. You have Rectus femoris which sits on top right in th middle of your leg. Then Vastus medialis which is located on the medial side ( towards the mid line of the body ), Vastus Lateralis which is towards the lateral side of the body ( outside ) and you have a final deep quadricep call Vastus intermedialis. This is located under Rectus femoris.
Now for you hamstrings of which the are three. You have Bicep Femoris, Semitendinosis and Semimembrinosis. These three muscles will cause flexion of the knee. Extension of your hip will be cause by gluteus maximus(your arse)
Finaly in your lower leg you will have Gastrocnemius and Soleus. These muscles will cause platar flexion
(i've left out a few muscles but they arnt necessary and will be worked when doing the following exercises. I left out muscles such as Illiopsoas and Satorius)
Right now you know the main muscle how can you improve them?
Squating is the best exercise for quads you can do. But remember you are looking for explosive power so dont do too much of a heavy weight. When completing the exercise you want to be doing it as fast as you possibly can without causing injury. If you need help youtube some weightlifters doing explosive squatlifts.
To work Rectus Femoris, Vastus Lateralis and Vastus Medialis you should perform your squats with your feet facing forward and close together, this will isolate these muscles. An important note is that you should not squat too much. A lot of people think if they have to squat a heavy weight. People who squat more than they can often don't perform them correctly. When squatting you need your femur to just go past parallel with the floor( go to low and you might not get back up and don't go low enough and you wont get the benefit). Squat a weight that you are comfortable with and do it correctly. Also when squatting don't arch your back or have the bar on your neck.
So remember speed is the key when doing this exercise.
Now this is easily my favourite hamstring/glutes/back exercise. But be careful proper technique with this exercise is essential. Poor technique can easily lead to serious injury.
Setup for Deadlift. Don’t move the bar to get into proper position. Walk to the bar & position your feet correctly. Then grab the bar & Deadlift.
Foot Stance. Shoulder-width stance with toes slightly pointing out. Curl your toes up. Jump up a few times: that’s the stance for Deadlifts.
Bar Position. Bar should be 5 to 10cm (2-4″) from your shins when standing. Remember the position of your laces under the bar.
Chest Up. Make a big chest & lift it up. Pull your shoulders back. Keep this position at all time & your back will never be able to round.
Look Forward. Looking down makes your back round. Looking to the ceiling can cause neck pain. Look forward during the whole lift.
Grip Width. Too small & your hands touch your legs on the way up. Too wide & you have to pull the bar higher. Use about 51cm/20″ grip width.
Gripping the Bar. Put the bar close to your fingers, not in the palm of your hands. This will minimize callus formation & torn skin.
Straight Arms. Deadlifting with bent arms can tear your biceps muscles. Keep your arms straight. Tighten your triceps.
Proper Grip for Deadlifts: bar close to the fingers, not in the palm of your hands.
Performing The Deadlift. Deadlift by pushing from the heels & bringing your hips forward. Not by pulling back with your lower back. If you Deadlift correctly, you’ll feel most stress in your upper-back, glutes & hams.
Shoulder-blades over Bar. Put your shoulder-blades directly over the bar, shoulders in front of the bar. Your hips will be at the correct height.
Bar Against Shins. Pull the bar up in a straight line. The closer the barbell to your shins, the better. No need to scrape your shins.
Push From The Heels. Simple trick: curl your toes up. This automatically puts the weight on your heels.
Bar Close to You. Keep the bar in contact with your body during the whole lift, rolling the bar over your shins & thighs. The closer the bar, the less stress on your lower back & the more weight you can Deadlift.
Squeeze You Glutes. Bring your hips forward by pushing from the heels & squeezing your glutes hard. This prevents pulling with the lower back.
Lock The Weight. The Deadlift ends when your knees & hips are locked. No need to roll the shoulders or hyper-extend the lower back.
Bringing the Weight Down. Don’t lose time bringing the weight down. Do it controlled but not slow. The rule: hips unlock first, then knees.
With the dead lift I would highly advise not to use running trainers but to perform the exercise in flat shoes or bare feet
^ I lifted this walkthrough from a website but I went over and checked everything to ensure it was a good and proper technique.
I would also highly suggest that you look at videos of deadlifitng before you try it.
Finally we have
Gastrocnemius and Soleus
Calf raises with a barbell are a good was to build muscle in the two muscles. The same with the other two. The movements have to be fast and explosive. You need to be standing on a flat surface( again flat shoes ) and holding the barbell as tho you are going to squat. From here it is nice and simple. All you need to do is stand o your toes and back down. Its that easy. Remember to be explosive.
Now for snapping, it totally depends on which technique that you use. Some people use their core whilst others focus things around their legs.
We will start with the legs. When snapping your legs will generally be contracting isometricly. But just because they dont move doesnt mean they wont tire. When snapping your weight is sustained in a slight crouch position mainly by rectus femoris. Now to enhance this muscles performance you want to be doing squats. Except not explosively but calm and controlled.
When people sue their core you will be using Rectus abdominis and your obliques to snap. There are muliple exercises that can be used to work your core. First off there is the plank this will work your abs. Try to hold out as long as you can. Form there you have crunches, Situps with medican balls. side plank, crunch with twist and many others. Change up the exercises you do. Dong the same ones can just be monotonous.
Okay what does your upper body consist of? if you ask most people its pecs and shoulders. But there is so much more that you need to know. Heres some of the major muscles that you have in your upper body.
Of course there are so many more muslces than just these but If I listed them all I would be here forever.
Pecs are your boobs the best exercise you can do for them is a bench press. The same rules apply with bench press as with a deadlift. It is a very dangerous exercise if you dont know how to do it. So before you even think of trying it google how to. If you want to work the top part of your pecs and some of your shoulder do an incline bench press. If you want the define cut under your pecs then do a decline bench press.
**Always have a spotter**
If you dont have access to a bench press. Push ups are fine.
Bicep brachii- Your Biceps. This is an easy one. Bicep curls are fine same with preacher curls. Once thing I would say is not to lift a weight that is too heavy other wise you start swinging your body to lift the weight.
Tricep brachi- Pretty easy as well. Youve got a range of exercises to choose from. Tricep kick backs. tricep dips or skull crushers are my favourite. ( Be careful with skull crushers not to use a weight that is too heavy)
Deltoids are the main muscle that makes up your shoulder. Its split in to three sections front middle back. But the simplest and my favourite shoulder exercises is a simple dumbbell shoulder press.
This guy has a very good technique
Your traps are those muscles on your neck, an exercises that you should look into is shurgs. you can use either a dumbbell bar. A set of dumbbells or an olympic bar.
Latisimus dorsi is one of the largest muscles in your body and the best exercise for this is simply the lat pull down.
After you do weight training you may wake up in the morning and feel like someone has come in during the night and gone to town on you with a baseball bat. This dull aching sensations is known as DOMS
This is when you don't do a cool down and the lactic acid stays in your muscles. It sure bites you in the ass. But plenty of developmental stretches will help you remove the lactic acid as well as a nice hot bath. A developmental stretch is when you hold the stretch for about 45 seconds. This is how you improve flexibility as well.
Ok here is a situation- you are running to back corner of the break and as you get into the can you roll on your ankle. It hurts like a mofo but you can still walk with a hobble. What should you do?
Stop playing you will only make things worse.
As soon as you can get some ice and apply it. By doing this the blood vessels in your ankle with vasoconstrict, this will reduce the blood flow to the area. The reason that you want to reduce the blood flow is that your body often over reacts and send far too much blood and pain to the area. So by reducing blood flow you stop the effect of this.
Only apply the ice for 10 mins at a time as if you leave it any longer the vessels will dilate as part of hunters effect so take intervals between icing.
After about 5 hours you should start to apply heat, this will dilate the vessels and send more O2 and nutrients to start the acute phase of healing. The increase blood flow to the area will decrease the healing time.
You then need to strap and bandage the affected area this will prevent too much movement and further injury.
Just so you know 9/10 times when you roll your ankle you will suffer later ligament damage on a scale of 1 to 3.
1 would put you out of exercise for a few weeks
2 will put you out for 4 weeks maybe more
3 will put you out over 6 weeks.
Always get checked out by a doctor as well.
When playing paintball being hydrated is important but its not all about water. Although you should drink plenty of water in the days prior to an event. One of the last signs that a person is dehydrated is thirst.
When you are exercising for a long duration you need to drink a combination of either
Hyoptonic now my advice is to drink Isotonic Drinks and Water. Its better to take sips regularly than all at once.
% body weight lost as sweat Physiological Effect
2% Impaired performance
4% Capacity for muscular work declines
5% Heat exhaustion
10% Circulatory collapse and heat stroke
This is why drinking water alone wont cut it. if you become dehydrated you have lost
This wont be replaced by water.
Why is water not that great?
Drinking plain water causes bloating, suppresses thirst and thus further drinking. A poor choice where high fluid intake is required. Water contains no carbohydrate or electrolytes.
Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8% - e.g. High Five, SiS Go, Boots Isotonic, Lucozade Sport.
I'd advise you to make your own isotonic drink as it wont contain unwanted sugars ect.
Isotonic - 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled
So through out the day have both have regular sips rather than all at once.
You often hear that you should have a healthy balanced diet but what is it? Well Its paying attention to something called a Food Pyramid.
You should pay attention to this and follow its recommendations. You dont need a massive diet change to be healthy.
*** This thread is nowhere near complete I will add more when I have time***
Ideas always welcome
This post has been edited by Distortion_UK: 17 December 2010 - 07:57 PM