Free 4 week bodyweight training plan for cricket | Cricket coaching, fitness and tips

Free 4 week bodyweight training plan for cricket

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Yesterday we talked about how you can add bodyweight training to give yourself a boost on the cricket pitch.

Today you can extend that to a 4 week programme. You can get the free Harrowdrive 4 week Bodyweight Turbulence Training Plan by clicking here.

This plan has been developed by Turbulence Training mastermind Craig Ballantyne. The guy really knows his stuff when it comes to fitness. The great thing is, this workout is just as effective for recreational cricketers who want to lose a bit of weight, be fitter on the pitch and reduce their risk of injury. Like I mentioned yesterday, a bodyweight plan is really just the beginning of an athletic development plan but it's the easiest to do by far and has proven results.

If you have never done any cricket strength and conditioning training before, or you just want to mix things up a little this free 4 week plan is a great place to start. Get the free pdf and start getting fit for cricket.



If you want a more comprehensive guide to reducing injury risk and increasing cricket specific fitness, check out county strength coach Rob Ahmun's guide on PitchVision Academy.



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My adobe can't open the pdf I using the correct technique or is the file crook.

Works OK for me Jacko. Try the Foxit PDF reader here:

Thanks it.
Some of the boys will get a shock when i email this around the club.

Haha great stuff. Well I hope they follow it!

[...] on top. The best way to get there is via a functional sport training plan. This can be as simple as a couple of bodyweight training sessions a week or as complex full year [...]

Hi David, not sure why but i've tried opening the pdf in foxit and adobe and it keeps saying the file is corrupt! have you had any problems?

Works OK here. Do you want me to email it to you?

yes please, that would be great. sorry!

[...] to work in the way the work on the pitch. Extend the hip with hip lifts (pictured above from the bodyweight training plan) and cut out hamstring curling exercises. Also use squatting exercises to stabilise your knee joint [...]

[...] What would a typical session look like? You would not go far wrong following the layout in the Turbulence Training free 4 week bodyweight training plan. [...]

[...] How strong and powerful to cricketers need to be? 10 Principles of cricket power Core Stability 7 Deadly sins of cricket specific core training Pure strength workout Power workout Part 1 Power workout Part 2 Circuit Training 4 week bodyweight training plan for cricket [...]

[...] Bear in mind you need to do this training in a safe way with good technique. So if you are a beginner to this kind of training you will want to get advice from a qualified trainer (probably in your local gym). For tat reason complexes would probably not be something you want to start training altogether with. If you are unsure, start with a bodyweight circuit training plan first. [...]

Hey David,

Thanks for sending this awesome guide out to everyone. I think bodyweight workout are an excellent way to train for many sports, and cricket is a very appropriate sport on that list!

Take care,


A pleasure Kyle.

[...] some exercise too. You may not be able to get to the gym for an hour but anyone can find time for 20 minutes of bodyweight training, even on the big [...]

[...] wise Trevor will focus on improving strength and mobility through an adapted version of this workout. He has also started using fish oil and eating more [...]

[...] kids progress you can work on relative strength with bodyweight exercises like press ups, dips, lunges, squats and pull [...]

[...] day. If time is an issue, push to do more fitness work in your club training sessions. You can do bodyweight training, running between the wickets and fitness based fielding drills during a typical training [...]

plsssssssssssssss david send the file on my email...i cant download email is

thanks david. Do you have any tips on how to bowl faster

I certainly do Michael. You can find them all here and the drills

Is it appropriate to eat protein bars with this workout or are protein bars/shakes only for weights?

It depends on a. your goals and b. the total make-up of your diet. It's not bad to eat protein bars, but there may be better alternatives depending on your needs.

I cannot squat properly due to inflexibility and weakness in my legs. May I substitute them in the workout with bodyweight prisoner lunges or is another exercise more appropriate.

Also. I am using a chair for step ups but I have nothing to use for the elevated split squat exercise? What do you recommend doing there.


Is that squat problem an issue you have seen your doctor about (i.e. is it medical)?

For split squats you just need something stable about 12" high; a box, a crate, maybe a park bench (slightly higher but still works fin in my experience).

Got a thread in the forums now. Long story short is that I have stretched a hell of a lot and can squat for the warm up (arms outstretched in front of me for balance).

If it is not a medical restriction, you can only do partials: that is fine for now. Foam rolling is your friend. You might also have a look at a goblet squat as a counterbalance.

One more question. Is the description of bicycle crunch correct? It says to return to the start position after each rep whereas every video I've seen has it as a continuous 'bicycle' movement. Which one is correct?

I really like your information and i would like to join you.

What if you don't have a resistance band for the band pull?