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paintballimpact.com / Training / Pumping Up
Pumping Up For Paintball
As the sport of paintball grows, and professional and amateur tournaments keep getting bigger and bigger, players are seeking new ways of getting a competitive edge, and separating themselves from the rest of the pack. One means of separating themselves from the rest of the pack. One means of gaining a competitive edge is by making your body bigger and stronger. In the woodsball field, you may be covering terrains that include steep peaks and volleys, and need to count on your quads and core muscles to keep you competitive for the entire game. And in professional leagues like the APL and NPPL, teams are competing for prizes as high as $25,000.00. The games with the greatest rewards attract the players with the greatest ability. And a player's ability comes through a knowledge of the game, practice on the field, and a fit body. To learn more about pumping up for paintball, read on below.
One workout routine that is suited for more experienced weight lifters is called the basic split program. The basic split program is alternating your workout routine so that you focus alternate major muscle groups on alternate days. This would mean working out your upper body one day, and your lower body the other day. In an upper body workout, you would pump up your shoulders, arms, and chest. In an upper body workout, you would work on your calves, legs, quads, and hips. In a typical split program, you would work two consecutive days, take a day off, work out another two days in a row, and take another two days off.
Both the split level program and the full body program are popular training workout systems for the competitive paintball player. Both programs work out all the major muscle groups and prepare players for competitive paintball competition. But some athletes feel that they gain more power in their muscles by focusing on one half of the body in a given day. C.S. Sloan, of SPLAT Magazine suggests that athletes should train for eight weeks in a full body workout before beginning a split workout. Check out SPLAT Magazine for more information on specific workouts to train you for competitive paintball action.
A Split Program workout usually runs Monday, Tuesday, Thursday, Friday, with an upper body workout on Monday, Thursday and a lower body program Tuesday, Friday.
Monday, Thursday you will perform a workout designed to build upper body muscles. Your upper body workout will consist of the bench press, incline bench press, wide-grip chins, standing overhead presses, barbell curls, seated dumbbell curls, and dips. You will perform repetition of the dips till failure. In the dips exercise you will bring your body up and down with your arms, holding up your body with your arms, with your hands on parallel bars. For the seated dumbbell curls, you will do 4 sets of 12 reps on each arm. You should use the same weights on each arm, even if you feel that one arm can lift more.
On Tuesday, Thursday, you will focus your workout on the lower muscle groups. These exercises will include squats, lunges, dead lifts, and calf raises. During your squat workout, you will do 4 sets of ten reps, increasing weights until you get to the maximum weight at the fourth set. The next exercise will be lunges, 3 set of 12 reps on each leg. As with all body exercises, you should perform the lungs with the same weights on both legs.
The split program is flexible, meaning that you could do lower body exercises Monday, Thursday and upper body exercises Tuesday, Friday.
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