T Nation

Paintball Regime

Thanks for reading, hope everything is good with ya.

Now to the point. Currently I am working on dropping some fat by following a very strict nutritional program (with Tampa-Terry’s help) and doing Chad Waterbury’s Total-Body Training. I have 3 weeks left on the program and that brings me to the reason for this post. I need a new program.

Now, I play competitive paintball and while the TBT program was great for building strength, dropping fat, and even increasing muscle, I feel like I should be focused on something else as well. For my sport I require explosive speed, endurance to be able to maintain that explosive speed and also hold a gun at the ready the entire day. Strength is also vital to give me the power to move.

What I am asking of anyone out there is to help suggest (existing) or implement (create) a program that encompasses these needs while also allowing me to drop FAT as that is the number one goal right now.

Thank you in advance

~T2P

Are you playing Xball or what? I used to play tournament paintball at a reasonable level a few years aho before I had to give it up to focus on football. Without knowing anything about you, I’d say clean up your diet, get stronger, and get more flexible.

Being flexible is huge in paintball, particularly now that fields and bunkers are getting so small. I can think of some things that could be very specific for paintball, but I’m not sure of your training level.

Hey bro Nice to see you here

Um may sound Crazy but Id dsay look at Westside for Skinny bastards. With the two upper days One Heavy lower and then allowing time for skills work, sprints speed, endurance for athletes to fit goals may be just what your looking for

Phill

[quote]true2paintball wrote:
Thanks for reading, hope everything is good with ya.

Now to the point. Currently I am working on dropping some fat by following a very strict nutritional program (with Tampa-Terry’s help) and doing Chad Waterbury’s Total-Body Training. I have 3 weeks left on the program and that brings me to the reason for this post. I need a new program.

Now, I play competitive paintball and while the TBT program was great for building strength, dropping fat, and even increasing muscle, I feel like I should be focused on something else as well. For my sport I require explosive speed, endurance to be able to maintain that explosive speed and also hold a gun at the ready the entire day. Strength is also vital to give me the power to move.

What I am asking of anyone out there is to help suggest (existing) or implement (create) a program that encompasses these needs while also allowing me to drop FAT as that is the number one goal right now.

Thank you in advance

~T2P[/quote]

Also how tall are you? What position do you play, I used to play for Gridlock and i’ll be honest, during means all we did was running, mountain climbers, and pushups…

I went to the gym with only a small group of people from the team, most of the other guys never went. If you look at alot of paintballer’s physiques, they’re all just lean to the max, they don’t do much strength training.

Also this summer just play alot, hopefully your team has a paint sponser so you wont be hurting for cash paying for cases, with all the equipment on you drop weight so fast.

lots and lots of sprinting

sled work

When I played paintball I would practice moving fast in a crouch. Maybe put a band around your feet?

Doing sprints in full gear would probaly be a good idea s well.

First of all let me apologize as I am heading out of town for a week and have had little time to do much else outside of work besides prep, plan, and pack. It has been a chore but will pay off in the end (doesn’t it always?).

duck_dodger23:

Very good questions that I should have addressed sooner. Currently my paintball level is not nearly where I want it to be. I am coming off of a 3 year break from mid-level tourney ball (typical speedball). Money and schooling kept me from continuing at the time. Every day was painful not playing so now that I have money and time I want to do it right.

Now my goals, on the other hand, are to eventually play at the national level (within the next three to four years). I am currently 23 years old which will make that a little bit more uncommon these days but I played for eight years prior to taking a stint off. Flexibility is one area that I am definitely wanting to look at as I a have not focused on it strongly but know how important it is.

What else do you need to know about training levels and such to help out?

Phil:

Thanks for the greeting, it is nice to see you again as well.

I am definitely looking a little deeper into Westside for Skinny Bastards. It seems like a decent program but I want to check on a few things about it first. Also, I have not gotten a chance to tear it apart much as I have been planning and preparing for a week out of town (talk about work!).

I really like the idea of using the off days for skills/speed training. Right now I do 2 HIIT sessions a week and one steady state cardio so it will not be like I am adding much, more or less just changing it around.

NCTrey133

Good questions. I am 6�?? 0�?? tall. My position that I used to play is mid but am willing to adapt and change to fit what works best for me. Currently I am not on a team (due to the time off and location change) so paint will be a cost that has to be pocketed for a bit until I can get in with a sponsor. Out of curiosity, when you played for Gridlock did those who actually went to the gym and such show better performance over those who did not?

Kalle

Sprinting is definitely key, which is why I have kept it a part of my program as much as possible. The bursts of speed are huge. Getting low also ties into duck�??s flexibility comments so that is a must.

As well as the resistance training the previous posters have mentioned I would reccomend supplementing your training with some parkour training (the correct type - none of this skateboarding without a board crap, keep it practical). Practice moving about with something in one hand (e.g. a bottle of water), perhaps even donning a mask or your ammo belt sometimes.

I recently played some recreational paintball and completely dominated the field with the skill, power, agility and general awesomeness I picked up from my years of parkour.

Damn theres few things sexier then speed vaulting a concrete pipe, dropping into a roll and coming out into the prone position before emptying your hopper in some suckers side =]

I’m in the same boat as duck… I gave up pb for the sake of staying healthy for football. Cant wait to get back into it…

In regard to the original post, you know where you stand with your game. If you need to get faster, focus on sprints, plyos, and squat work. Dont turn it into some body building program that wont benefit you on the field.

To reply to your question, no

A couple of them are now on Trauma (James Webber, Kyle Flores) but honestly, the rest of them were just as physically adapt to paintball.

Its all about endurance, and being small… all the philipino guys on the oakland assassins aren’t in the greatest of shape, infact some are a little pudgy, but they have great endurance and good gun skills.

A strength routine won’t help you with paintball in my opinion, but playing will help, and running will help with endurance… I remember making it to sunday finals and being exhausted…

Btw, i’m 6’2" and played back, so I didn’t even have to move that much, even though with xball not moving as much as say a front guy, is still waaaay more action than playing regular 5 man games that the local tournament hosters still prefer.

Best of luck!