Paintballer’s Strength and Conditioning Workout

Posted on March 12, 2009
Filed Under Training |

Strength and Conditioning Workout for Paintballers

This workout has two objectives:

#1 improve your strength endurance, speed and power
#2 spend zero money on equipment

Partner based training routine that can be utilized as part of the pre-season preparation for improving a physical part of the game.

The video shows the sequence of exercises that must be performed at full speed and power.

It’s recommended that prior this routine each participant takes his/her time to properly warm-up using general warm-up exercises (e.g. 1 mile run) and/or stretching exercises.

The Workout Routine:

1. Partner loaded sprints

Sprint with your partner sitting on your back for 25 yards
Turn around jump on his back and let him bring you back to start line
Repeat 4-5 times

2. Pull the rope

Attach the rope to any resistance (cement block, 45 lbs plates, your partner etc)
Stand with wide stance, bend your knees and pull the rope toward you as fast as you can.
Once the attached weight is close to you run with the rope to the opposite site and pull again
Repeat 10-15 times

3. Lateral pull

Place the rope around your waist and face the same directions as your partner.
On signal start pulling him/her using only your legs and core muscles
Do not use your arms
Fight for 30 seconds, switch to the other side, rest for 10 seconds and fight again
Repeat 6-8 times for each side

4. Resistance Sprints

Sprint for 25 yards while pulling your partner. His job is to give you as much resistance as possible by pulling the rope back
Repeat 2 times

5. Partner enhanced push-ups

Get in the push-up stance (plank) facing your partner.
Bring your chest down towards the floor but do not touch the floor.
Your chest should be few inches above the floor. Stay in this position while your partner climbs on the top of you with his hands.
Once he is back to starting point he goes down and you climb on his back with your hands.
Repeat 10 times (2-4 sets)

6. Resistance Sprints

Same as exercise #4

7. Shoulder to Shoulder Lateral Push

Kneel down with your feet and hand shoulder width apart on the floor. Place your shoulder against your partner’s shoulder and on signal start pushing against him for 30 seconds. Switch to the other side and repeat.
Repeat 2-4 times for each side

8. Resistance Sprint

Same as exercise #4 and #6

9. Jump Squats

Squat down and stay down for 5 seconds while your partner applies the force against you. After 5 seconds of resisting his force jump up as high as you can and land back into the squatting position.
Your partner should be applying the force each time from different angle.
Repeat 15-20 times

The purpose of this workout is to increase overall strength and power with emphasis on lower body (legs, abs, and lower back)

The routine should be performed 2-3 times a week.

The entire team can train together at the same time which brings variable resistance to a person performing an exercise (taller, stronger, faster, smaller, slower, lighter, heavier partner can be used with each set)

It’s a great way to improve team’s cooperation on the field and awareness of what your team mates are made of.