Anyone who’s been Playing paintball for a while, can say the sport is fun but challenging at the same time. To be really good at this amazing sport, and becoming a tough opponent so to say, it’s wise to mention, that having a work out plan can do wonders to build up your body and take your game to the next level.
Having said that, you want to make sure you are doing the right type of exercises to help you achieve this. The number one “no brainer” but overlooked physical workout I would recommend is cardio. You need a strong engine to help you run as fast as you can, and be explosive when you need to be. This can be done 3 times a week, minimum of 15-20 minutes each day by jogging or running on the treadmill. You can also choose something lighter like the stair-master to lower the impact on your knees if you choose to. If you are a smoker like many paintballers I know, simply lowering your nicotine intake by smoking less or quitting smoking all together could be a great start as well.
The next thing is to Build a strong core by working on your mid section. Simply do 300 crunches and 100 side crunches every other day to strengthen your core and reduce your chances of injury when playing paintball. You’d be surprised how this alone can boost up your confidence and help you in all your physical activities whether playing paintball or watering your garden.
Building muscle strength can also be very advantageous on the field. If you think about the different muscles that you use when you are playing paintball, you can see that there are quite a few muscles we can work on to give us some extra edge over our competitors. The first one is our base; the legs. since you’ll be jumping around, running and using your lower body extensively, it’s a good idea to hit your legs at the gym at least once a week. You can either do squads or simply do the leg machine. Do at least 8 sets of 12 reps (to failure) of the highest weight you can lift . also try adding some extra weight after few weeks/month if you feel that you are strong enough to do heavier sets.
Do some shrugs by holding two dumbbells and try lifting your trapezoids up and down. Make sure you are holding your head up and focusing only on your traps. this exercise can help you immensely to keep your gun up in the air longer since you are constantly shrugging your shoulders looking to shoot at your target. This trap workout is also performed widely by boxers and MMA fighter alike, who use their trapezoid muscles a lot, to keep their hands up and avoid being hit in the head. Now aside from exercising, having a good balanced diet is also essential to keep lean and staying away from unwanted fat which can ultimately slow you down when you least expect it. Try to Stick to the 45% Carbs, 35% protein and 20% fat rule to have a healthy balance.
That simple routine should give you a good head start in helping you to gain speed and strength when you need it the most. Remember there is always someone working and training harder than you. In life just like in paintball, there is no limit to your success. It is the ongoing and daily improvement of the tasks you perform, that makes you the best in your field, hence progress is the way to victory. Good luck with your paintball adventures. You can check out the links below to our store and our blog for more tips on paintball.
“Bringing you the best of Paintball”