Update: Cricket Training Programme
Every now and again I’ll update you with my own schedule, just to give you an idea of how a club player can do it. Hopefully it will give you some context to my tips.
I'm back on the cricket fitness trail this week after last week's full rest. So it was up at 6am to get into the gym for an early start.
Admittedly, to call this cricket fitness training is stretching it a bit. It's months until the start of the season, so what I am really doing is starting to build a base of general strength and endurance for the next few months.
It's more about getting my body fat down, my strength up and my endurance better and not much more at the moment. In January I'll start to get a more specific.
So what am I doing to achieve this?
I'll outline my programme in a moment, but remember what I do may not fit in with your own fitness and time restrictions. I do recommend you work out your own programme (or contact me for some help).
Cricket Fitness Base Building (4 weeks in duration)
Monday: Full Body Gym Workout
Tuesday: 30 Minute Interval Run
Wednesday: Full Body Gym Workout
Thursday: 30 Minute Interval Run
Friday: Full Body Gym Workout
Saturday: 30 Minute Interval Run
Sunday: Rest
Full Body Gym Workout Breakdown
After a full warm up do 2 sets of 10-15 reps (my current reps are in brackets).
- Machine Bench Press (12)
- Dead Lift (15)
- Machine Row (11)
- Lunge (10)
- Close Hands Chin Up (8)
- Weighted Ball Crunch (9)
- Weighted Back Raise (10)
- Shoulder Press (12)
I'll be trying to either raise the number of reps or weight at each workout. I might not do it every time, but that's my aim to keep improving.
Once I have finished I do an extensive 15m cool down including a few minutes on an exercise bike and some static stretching.
I'm still restricting my food intake until the end of the October to get rid of extra fat. I'm not starving myself, just cutting back a bit. I'll get my body fat percentage checked in the gym again at the end of the month to see if it is where I want it to be.
Another progress update soon. What training are you doing at this time of the year? Get in touch and let me know.
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Comments
Just curious - why the close grip for the chins? Is this a regular thing, or just a bit of a change?
Fair question Scott. 2 main reasons:
1. I am TERRIBLE at chin ups for some reason, close grip underhand chins are easier for me.
2. I have been doing wider grip overhand chins for a while with no real improvement.
What are your views on closer grip chin ups?
The close grip chins are usually easier because they allow the biceps to play a fairly substantial role (pull-ups don't). The pull-ups shift the emphasis well-and-truly to the upper back.
When you say you've had no real improvement in the wide grip pull-ups, have you tried adding weight to them at all? If you can manage at least one with a small amount of weight, you can gradually increase that weight as well as adding the occasional dose of the unweighted variety.
This is the basic technique for improving the quantity (once you can do at least one).
Something else to consider: there are many, many varieties of chin-up. If you've had enough of one, try another for a while. There are plenty to keep you going.
Great tips, that's exactly what I am trying. No doubt I will go back to wider grip pull ups and dumb bell lat raises in my next round.
[...] Thanks to my last programme I have now lost 6kg in weight and 4% body fat. [...]
hi david,
is this fitness program can be done by a fast bowler or you have somenthing else for a fast bowler ? please help me out mate