First week with Tabata’s
I did my tabata program all week. And I must say, these things are killer. I did my first set last Sunday. After doing the first part, as described in my Tabata for Paintball article, for the stationary part of the game, I was so beat you cannot believe it. The day after my legs [...]
So who am I
My name is Jesper Kold-Hansen, and I am the owner of this site. I am 31 years old at current time. I am the co owner and coach for Copenhagen Synergy. Synergy is a top division 1 team in the Millennium Series in Europe. I have been playing paintball for the last 8 years, and [...]
Mountain Climbers
To do a mountain climber, get down into a position, that would be similar to the start position of a push up. Then drive your left leg forward, and tuck it up to your stomach, and your toes touching the ground just under your stomach. Then do a light jump, and mid air, change so [...]
Burpees
To do a burpee, stand up erect. Then drop to your knees, then kick your legs back, so you end up, in the start position for a push up. Then you do the push up. Then you tuck your legs up under your again, and the jump up in the air as heigh as you [...]
Divebombers
Divebombers is a very useful exercise for a snake player. It strengthens his upper body, and really mimics what muscles are used in a snake. To do a divebomber, sit down on your knees, with your hand on the ground slightly in front of your, then rise you butt up in the air as heigh [...]
Plyometrics – The way to get faster
Plyometrics is the exercises to do, to get more speed, besides actually doing sprints. Plyometrics are exercises designed to get your body, to build fast twitch muscles. Fast twitch muscles is what you use when you do explosive movements. This can be sprint and jumps. This will especially help you with acceleration and jump length. [...]
Kneel Down
A Kneel down, is similar to a lunge. But the small differences does that it is working other muscles. Instead of taking a long step forward, you take a small step back, and then kneel down. The knee of the leg that you stepped back with, should hit the ground just next to the other [...]
Lunges
To perfrom a lunge, you stand up erect, then you put the leg you want to train out in front of you, like you want to do a long step. Then you bend in your forward knee, and bring your back knee strait down toward the ground. Continue down, until your forward knee is at [...]
Quick Squats
What is a quick squat. And how do you use them Tabata style. To so a front quick squat, stand up erect, with your hand out in front of you. Then bend in your knees, and bend in your hips, so that you keep you balance. Bend in your knees, until they thighs are parallel [...]
Tabata for Paintball – The first weeks
The Tabata protocol, is the most efficient way to get into shape in a hurry. It only takes 4 minutes per exercise. So it can be done quickly. The idea behind Tabata, is that you go all out for 20 seconds, and then rest for 10. This you repeat in all 8 times, so it [...]