Paintball Fitness – Splatter Seven Conditioning Circuit

Posted on 12 April 2013

Paintball Fitness

Splatter Seven Conditioning Circuit

I just got back into Paintball – after about 5 year break. I found, after 5 years, that I’m not as fast, not as active, and am huffing and puffing a little bit more.

I’m physically fit, as a Certified Mixed Martial Arts Conditioning Coach, but the different physical play of Paintball is different than any other sport – even MMA.

BUT – it is more similar to MMA than any other extreme sport out there.

Burst of speed, fast twitch muscles, making sure you are fine tuned in the 7 primal body movements is essential in BOTH sports.


Each primal move is used in MMA. And, believe it or not – you’re doing all these moves in PB and if you focus on these core movements and INCLUDE them in your fitness routine, you’ll be a better physical player on the field.

Here’s Overall Fitness and Health’s “Splatter Seven Conditioning Circuit for Paintballers”.

The “Splatter Seven Conditioning Circuit” came about when I woke up after the first day back on Paint Balling and I was sore in muscle areas I usually am not sore after an MMA workout. I realized I was conditioning myself as a coach, and helping others do the same, but I personally was not focusing on these areas that are so important for fighters as well as health enthusiasts.

I sat down and put together an anaerobic conditioning circuit together for me – to get back into PB fitness.  I’m a busy guy – as most people are, so it had to be quick, easy, simple to follow, and a routine I can include once or twice a week after my normal workout after work.

It doesn’t take much time – but it takes ALOT of focus. You NEED to do each exercise correctly in order to benefit from it.

These Anaerobic conditioning exercises focus on the lactic acid energy system. This training is a MUST for paintball players who want to have enough endurance to go hours on the field and especially in tournament play.

It also fits the daily fitness routine for anybody who, like me, are short on time and need challenging workouts that are quick, yet is focused and helps them stay fit.

This circuit might not equal that of an all out 5K run, but it still will improve fitness as well as keeping your heart healthy.

Use a 3-5 lb weight in each hand to build endurance while holding a paintball gun.

For the beginner – do not use any weights but focus on technique.

Warm up with 5 minute short jog or 5 minutes of jump rope.

Then rest 60 seconds before start.

Splatter Seven Conditioning Circuit
Exercise Reps Rest Sets
1) Squat 7 30s 2-5
2) Lunge 7 30s 2-5
3) Pushups 7 30s 2-5
4) Pushup Rows 7 None 2-5
5) Standing Forward Bend 7 30s 2-5
6) Russian Twists 7 None 2-5
7) High Knees 7 Seconds 60-90 s 2-5

Do the # of sets and rest after each circuit as outlined in the table If you are too tired to start the set, take a little more rest.

Do this workout two times a week for 3 weeks, then take an entire week off before starting again.

1) Squat – Feet slightly more than shoulder width apart – Arms out front replicating holding a PB Marker. If you are using weights, position weights in vertical position, elbows tucked in, right weight inside left wrist. Switch position after every squat. Keep feet flat, back neutral (push hips forward), Squat down controlled (drop butt) to where hamstrings are parallel to the ground, then back up.

Pace: 1 and 2 count and 1 = 1 full squat

2) Lunge – Stand in neutral position.  Arms out front replicating holding a PB Marker. If you are using weights, position weights in vertical position, elbows tucked in, right weight inside left wrist. Switch position after every lunge. Lunge forward with Right Leg with Right hand in front. Bring Left knee CLOSE to the ground then back to Neutral position. Lunch Forward with Left Leg with Left hand in front. Bring Right knee CLOSE to the ground then back to Neutral position.

Note: Lunge keeping back straight by thrusting hips forward as you lunge – no bending forward!

That’s 1 full lunge. Right Lunge, Left Lunge = 1

3) Pushups – Pushup position, spine in neutral position (don’t look up or bend your neck), arms in line with shoulders. Lower body till nose can touch ground – push up completely.

If you are using weights, keep weights in hand as you do the pushup.

4) Pushup Rows – Same position as Pushups. Pull arm up to shoulder keeping back ‘level’. If you are using weights, pull weight up trying to keep back as level as possible without ’tilting’ to the other side as you ‘pull’. Repeat with left arm.

Right – Left = 1 rep.

5) Standing Forward Bend – (NO WEIGHTS) Hands on hips and not in front as the previous exercises. Bend forward from hip joints and not your waist.  Exhale and if possible, with your knees straight, bring your palms to the ground slightly in front of or beside your feet, or bring your palms to the backs of your ankles.

To come up – do not roll the spine! Bring your hands back onto your hips and reaffirm the length of the front torso. Press your tailbone down and into the pelvis and come up and inhale.

6) Russian Twists – Sit on floor with knees bent like in the contracted  sit-up position. Keep feet together on the ground or slightly above ground (advanced). The torso should be kept straight with the back kept off the ground at 45 degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together like a ball or hold your weights (advanced) to increase difficulty. The arms should be swung from one side to another in a twisting motion: left right – left right.

Left – Right = 1 rep

7) High Knees – Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can. (7 seconds)

Repeat 1 – 7 in the desired amount of sets.

Incorporate this short, yet challenging exercise workout into your routine and get back – or maintain – your Paintball fitness shape!

Related Articles:
Paintball Fitness – Paintball TABATA


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