The fitter you are the better you play (and the more healthy you are), but where do you start in the quest to getting fit for cricket?
Initially the best way is to concentrate on building a baseline of fitness in the gym (In fact, if you aim to play at a serious level this is essential).
For example, you could use the basic fitness programme given to you when you join any gym and see quick improvements (especially if you are just starting out).
However, you may want to make your basic gym work specific to building fitness for cricket.
The aim here is to build a foundation of fitness (which can be built on if you desire). It is suitable for anyone wanting to start a programme of fitness to improve their game or for people returning to training after an injury or long rest period.
Underlying Principles for Cricket Fitness
Before we get to the routine, let's examine the principles it is built on:
Overload to Progress. In order to improve performance, your body need to be overloaded slightly more than it is used too. That�s why lifting heavy weight makes you stronger and running makes you fitter.
What this also means is that you constantly need to be review your workout to ensure you are overloading your muscles. They quickly adapt to the stresses of a workout. You also need to rest your body to give it time to adapt.
Reverse. Just as your muscles adapt to increased load, the adaptation will reverse as soon as you stop working out.
Specific. Training is very specific. For example, strength training does not improve endurance. So even at this early stage where the focus is on general fitness we need to consider cricket specific aims.
For this reason, all training should be done at a consistent pace with as little rest as possible and exercises must focus on the muscles that you use while playing.
Free weights. Ideally you should use free weights rather than machines for these workouts. However if you are a beginner, using machines is safer and often easier. If you can learn the free weight techniques from your gym then take the chance as free weights give a better overall workout.
Periodisation. While this is a good programme for any time of the year, if you are planning to build up from this base further the best time to do this is during the off season. In the UK the months from October to December are best, but you can start as early as September.
Safety. This is recommended routine only and you undertake it entirely at your own risk. You are responsibility for your own health and safety. If you are not experienced in the gym a qualified instructor should supervise you. You must consult a doctor before starting any training programme. I am not a doctor and cannot advise you on this.
Fitness for Cricket - 12 Week Base Building Programme
Weeks 1-4
This part of the workout is designed for beginners to gym training. If you are already training you may want to go straight to the next routine.
Do this routine 2-3 times per week
Warm up
For strength do the following workout. Each exercise requires 3 sets of 10 reps (1-2m rest between sets):
For endurance, follow your weights workout with a run (either on the treadmill or the road). To make it more interesting and more specific use interval running.
Interval runs for cricket endurance: Depending on your level of fitness, either jog or run for 30s-2m then walk or slow jog for 30s-3m. Do this at least 10 times, but no more than 30 times. The first set should feel quite easy, the last set should be difficult but possible.
This is a better workout because it is more specific.
Complete the workout with a full cool down and stretch.
As the weeks pass this workout will get easier. So thinking back to our principle of overload/progression you will need to change one or more of the following depending on how easy the workout feels:
- Increase weight
- Increase reps (not higher than 15)
- Increase times per week (not more than 3)
- Decrease rest time
- Increase work time (for interval training)
The feel of this workout is very important. If it feels "comfortably uncomfortable" then you are progressing nicely, if it feels too easy you will not be getting the best from your efforts.
Weeks 4+
Once you are comfortable with the above, you can move to a more advanced workout routine.
Do each routine twice per week
Warm up (as above)
Each of the following requires 3 sets of 10 reps (2m rest between sets):
Day 1 & 3:
- Bench Press
- Dumbbell Hang Pull
- Bent Over Row
- Standing Shoulder Press
Day 2 & 4:
Do the same interval endurance training as weeks 1-4, but with more intensity.
As before, remember that your body will quickly adapt to training, so keep the intensity up as you improve.
If you need further detail, or an individualised cricket fitness programme, get in touch with me. I'm always happy to help.
© Copyright miSport Holdings Ltd 2008
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