Snake Player Workout For Paintballers

Posted on January 10, 2009
Filed Under fitness |

Bruce Davis from REDEMPTION TEAM and I Greg Jasnikowski have designed this workout routine specifically for Snake Players. Feel free to try it during your next workout.

Here is the outline of what you need to do:

Prepare your equipment ahead of time…

1. 10 lbs weight

2. 2 benches with the rope in between (You can use your workout partner instead - see in video below)

3. 5 lbs plates (you will need 10 of them) If you don’t have plates you can use one 5 lbs dumbbell and move it from side to side 20 times

4. Stability ball

The Workout

1. 15 reps - Walk outs on the stability ball.

Great exercise for improving upper body strenght and coordination during fast movement on the ground

2. 15 reps - Jump over - Crawl under.

Speed and agility exercise that improves quickness in horizontal and vertical dimension

3. 10 reps each side - Plank (Move the weight from one side to the other and back as fast as you can)

Keep weights away from you (full lenght of your arm) This exercise will help you to strenghten and stabilize your core muscles while moving in lateral plane of motion

4. 20 reps - Burpees with 5 lbs vertical lift

Get up quicly and lift your paint ball gun to get into position to shoot. Qickness and acuracy of the movement is the most important factor in getting your (bullets) to the target.

5. 10 reps each side - Turkish GET UPS with 10 lbs weight.

Keep your arm straight at all times. Great exercise for improving shoulder joint stability and streght of core musculature. This exercise requires lots of coordination.

6. 10 sets of 5 situps - run 15 feet - 5 push ups - Run with 5-10 lbs weight put it down on the ground perform the set, pick up the weight and run to the next station. Repeat.

Speaking of strenght endurance….

7. 30 reps - Jump Squats

Killer exercise for explosive strenght. It will take your heart rate above 180 beats per minute.

Cardiac output should be significantly improved here which means that you won’t get tired as fast on the field.

8. 30 reps - BONUS - Ice Skaters

Lateral quick movement that improves speed. (decelarate - cut -accelarate) The faster you can stop the faster you can move to other direction. This one will literally kick your butt I mean gluts.

Enjoy,

If you have any questions please email me greg@onlinepersonalfitnesstrainers.com

Here is a video of the routine.

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