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 ends up taking 4 minutes.

You can use any exercise you want, there is no limits here. But for paintball, I have chosen a few
that will help you to have more stamina on the field.

I have divided it into three training session, that also focuses on three different parts of the game.

1. Stationary part of the game ( when in normal bunkers )
2. Sprinting ( breakout and movement between bunkers )
3. On the ground ( Snake play mostly )

Now just because you are a back guy, that does not mean that you do not do the snake part of the
exercises. You have to do all three sets.

Make sure to have 48 hours of rest in between training days. This is hard stuff on your body, so
make sure it gets some rest.

I do mine Monday, Wednesday and Friday. But you can do your any days you want, as long as you remember to rest the 48 hours in between training days.

Here is my program. If you do not know what or how to perform one of the exercises look in the Exercises section, there will be descriptions there.

Stationary

1. Quick Squats
2. Left Legged Lunges
3. Kneel Down
4. Right Legged Lunges

Sprinting

1. Sprints
2. Knee Tuck Jump
3. Double Butt Kick
4. Long Jumps

On The Ground

1. Divebombers
2. Sit-Up’s
3. Burpees
4. Mountain Climbers