photo credit: eyeliam
"I think if you are going to train, you need a goal. If we are going to train for strength, we need to know what strong is. The four-minute mile is a great example. In 1957 Roger Bannister broke the four-minute mile. On that day he broke a twelve year old record. By the end of 1957 sixteen runners had also broken the four-minute mile. It's amazing what someone will do once they have seen that it is possible. Twelve years to break the record and sixteen followers in one year."
Strength coach Michael Boyle tells us how strong he thinks strong is. I have come across a few mentions recently to testing for strength but have never found any references to how strong coaches think cricketers should be. Boyle's standards are pretty high (as you would expect) but a good template to work from for club players who want to know what to aim for. I have adapted these standards for club cricket. Disclaimer: This is not researched data, it's my own standards based on what I have seen in adult men cricketers. It is not supposed to be a programme. Use this information for reference only.
- Single Leg Squat: 10 reps each leg with 5kg dumbbells
- Bench Press: 1RM equivalent to 1x bodyweight (a 12 stone male should be able to bench 75kg for 1 rep)
- Hang Clean: 1RM equivalent to 1x bodyweight
- Chin Up: 1RM equvalent to 0.5x bodyweight
- Front Squat: 1RM equivalent to 1.25x bodyweight
- Overhead Dumbbell Press: 25% of Bench Press on each dumbbell (total weight 50% of Bench Press)
1RM (One Rep Max) means the most weight you can lift for 1 repetition only before you fail. It's hard to test this but you can work it out from higher repetitions. There is a calculator here. In summary, when testing strength, Boyle says:
The key is well-rounded strength, not impressive performance on a "pet" lift.
If you work in cricket fitness and have norms yourself, please let me know.