Athlete Advice

[gameface34]

Need some help. I am profesional Paintball player. For those of you not familiar with profesional Paintball..its not the stuff that you play for fun out in the woods. The type I play is called X-Ball..which is played on a very small field. Demo video here:

Anyway. YOu need a lot of explosive speed, endurance, and it helps not to be bulky. I am a big dude...6'3 214...so it would be nice to get a lot leaner and faster. Here is my issue. I have no idea what I need to do training wise. We practice Sundays & Wednesdays every week. At our practices we do running and suicides. I am usually very sore the next day, which takes away from my side training. If you can help me that would be great. I basically need to know what days I should train if I am practicing on Sundays & Wednesdays, that won't take away from my performance. I also need to know what types of training I should be doing. Should I be lifting weights..running...I belong to a gym..but its hard for me to go there...so I rather work out at home...but i dont have equipment. So any basic info you can give me would be great.

 

[rip]

Is X-ball like speedball? I love speedball.

Anyway, if you want speed and endurance than intervals (FARTLEK) might be the way to go.

Goto a high school track and sprint around it one time, then jog around it. Repeat these two laps for a total of eight laps (2 miles) at the very least. Work up to 4 miles and you will be considerably faster and have much more stamina. Only do intervals once per week. I would suggest 45 minutes of cardio on two other days. These other days would consist of simple cardio like jogging.

Here is a sample workout that will kick your butt into overdrive:

Sunday: Practice
Monday: Jog for 45 minutes
Tuesday: Rest day (no workout)
Wednesday: Practice
Thursday: Interval training (sprint/jog)
Friday: Skip rope for 15-20 minutes
Saturday: Jog for 45 minutes

Before every workout and practice, warm-up for 5 minutes and do some light stretching.

After every workout and practice, cool-down for AT LEAST 5 minutes and do some more serious stretching. Concentrate on stretching your legs and core muscles.

If you cqan, buy another pair of cleats and do your jog days in them on a trail instead of the street. Pick a mountain biking style trail with fallen trees, etc. Jump these and maneuver around them. Also, swerve of the path ocassionally and beat the bushes!

You need to trim some of that body fat off. Start by eating better. 6-8 smaller meals every day. 1 - 1.5 gallons of water each day. And, don't eat within 2 hours of your runs. After workouts, get some simple carbs and a bit of protein in your body to replace your lost glycogen!

If you drink alcohol, don't do it on the night (or even two nights) before the game day! Before your X-ball games load up on the complex carbs and replenish with a sports drink during the game. Some of the other guys (and gals) here are far more qualified to give you food and drink tips (ABear, Spockafina, and Fil to mention a few). I am sure one or more of them will chime in!

Rest well!

Most of all... Have fun,
Rip