Custom Bats Cricket Forum
General Cricket => Cricket Training, Fitness and Injuries => Topic started by: RSpall on September 15, 2014, 09:21:12 PM
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Obviously the season has just come to an end but I am not looking for a gym programme from a gym instructor that will specifically help a seam bowler. I roughly know the things I have to do but the more tips the better. Hopefully I can get in top shape over the winter for next year.
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Try this for a warm up - Cycle 5K - Row 1K - Run 1.5K try and aim to complete it in 17mins and no more than 20 mins. Have 5mins rest/stretch, Then go into a circuit of 3-5 rounds of 15 reps of the following:
1) Medicine ball slams
2) Box jumps
3) Swiss ball jack knifes
4) Turkish get ups
5) Kettle Bell swings ( full extension)
6) Dorsal raises
7) Weighted lunges
8) Press ups
9) Squat thrusts
10) Explosive jumping jacks
It can be hard going when you first start, but stick with it and your body will soon become conditioned to it.
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Are your aims purely to maintain fitness or to improve your strength as well?
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Thanks very much. I look to improve fitness and strength for next year so I'm fitter than I have ever been. I'm still pretty fit and healthy now and gym 4/5 times a week but would like to do something a bit more specific like that programme. I will give if a go once my end of season cold has gone.
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Are there any specific exercises are can work on to improve my bowling? im a seam bowler. an extra yard wouldnt go a miss.
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Are there any specific exercises are can work on to improve my bowling? im a seam bowler. an extra yard wouldnt go a miss.
You will need to work on strength and flexibility to increase pace. Strength should focus not just on your shoulders, but heavily on your legs and core, as this support is what enables you to drive through better and provide the platform for the delivery. For core and legs together, the likes of dead lifts and "farmers walk" will help massively. On your shoulders you will need to look at increasing stability by improving both chest and back of shoulder muscles. Bench presses and rows are typical weights exercises that will assist with this.
Flexibility will be maintained through a variety of stretches or potentially yoga of some sort.
Your best bet is to go and seek help from a personal trainer, explaining exactly what you want to do as they will be able to provide you with a proper, effective, work out.
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Do you own or have access to kettlebells? I recommend a program to start with by pavel tsatsouline called simple & sinister. Its a strength and conditioning programme based on Turkish get ups and swings, its a great place to start. Forget plyo ( jumping etc) unless you want to get injured, these are for experienced athletes not someone starting out. Kettlebells are also easier on the joints than barbells. I trained with both over the last 20 years but for the last 6 its been kb only and ive been injury free ever since. I currently train with double kbs doing a clean and press prog (plus some squats and farmers walks), with daily mobility drills. I would also recommend finding a qualified kb instructor in your area for session. If they are 'Strongfirst' certified all the better as this is pavels cert.
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I go to a pretty good gym that have kettle bell instructors. Might be worth me asking and seeing if I can get a programme out of her. The gym instructor in there is ways doing medicine ball slams which is really hard on the core and very cricket related. I try to do my legs (squats and lunges) once a week to keep my legs as strong as I can. I do lots of cleans with the Olympic bar and find them very good and helpful towards strengthening the upper body. Is the stretching very beneficial?
Any tips and advice would he great.
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I go to a pretty good gym that have kettle bell instructors. Might be worth me asking and seeing if I can get a programme out of her. The gym instructor in there is ways doing medicine ball slams which is really hard on the core and very cricket related. I try to do my legs (squats and lunges) once a week to keep my legs as strong as I can. I do lots of cleans with the Olympic bar and find them very good and helpful towards strengthening the upper body. Is the stretching very beneficial?
Any tips and advice would he great.
Defo speak to the KB instructors, you be amazed how the offset weight strengthens the whole body if done correctly, as with everything technique is key.
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I did the kettle bell classes a few times at the start if the summer and though it was great. Really showed my actual strength. My only problem with this is that because it's different to what I'm used to I ached a lot after and I want to hit the gym the next day and prevents me from doing so if I ache, resulting in a day off. Would you suggest anything?
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I found this article interesting on post exercise pains:
http://www.active.com/cycling/articles/it-s-not-about-the-lactic-acid-why-you-re-still-sore-after-yesterday-s-ride (http://www.active.com/cycling/articles/it-s-not-about-the-lactic-acid-why-you-re-still-sore-after-yesterday-s-ride)
It offers some explanation on why muscles ache following exercise and potential pitfalls to avoid.
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I did the kettle bell classes a few times at the start if the summer and though it was great. Really showed my actual strength. My only problem with this is that because it's different to what I'm used to I ached a lot after and I want to hit the gym the next day and prevents me from doing so if I ache, resulting in a day off. Would you suggest anything?
Sounds like to you went too hard, if the trainer tries to make you go balls to the wall first up run for the hills. You're trying to get fit for next season , not next week to do that you need to build slowly, get the technique right and the strength conditioning will follow. Check out Simple & Sinister on amazon, Pavel is world renowned and talks a lot of sense, it's one of 3 KB books I keep as my bibles. I'd also look to get a one on one session with a qualified KB instructor to make sure you technique is right. My bro opens the bowling and I got him in to KB training mostly swings and TGU's and his strength, stamina and speed increased, due to being able to put more force behind the ball for longer periods. KB's are not the be all and end all, but for cricket I've found they cover every angle.
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My approach to sport is that I work as hard as I can at all times so I'm happy going to a class and being beasted until I drop. I will just have to get in to a routine one once a week and gym the least worked body part the following day or have my rest day after the KB class. The quicker you get fitter, the more fitter you will be at the start if the new season?
I know a fair bit about weight training I just wasn't sure which were good specific exercises. Now I can put together a programme and work hard up to Xmas, as well all know what happens over the festive period.
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I found this article interesting on post exercise pains:
[url]http://www.active.com/cycling/articles/it-s-not-about-the-lactic-acid-why-you-re-still-sore-after-yesterday-s-ride[/url] ([url]http://www.active.com/cycling/articles/it-s-not-about-the-lactic-acid-why-you-re-still-sore-after-yesterday-s-ride[/url])
It offers some explanation on why muscles ache following exercise and potential pitfalls to avoid.
Delayed Onset Muscle Soreness (DOMS) is something that is well known in the weight training/body building world. One of the key supplements they use to allow you to push harder on the weight increases is "Branch Chain Amino Acids". These are things that you would normally metabolise from eating protein, but many of the discussions on forums and in magazines recommend taking up to 5g of BCAA prior to weights and 5g afterwards. They are supposedly anti-catabolic, in that they reduce the amount of muscle damage and strength loss, and allow you to train more frequently at greater weights. Worth taking a look possibly.
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I already take supplements but mainly just the lean muscle protein shakes to help towards recovery. So many people say different things and I guess everything is worth a try as it may help. I can understand that all these things need to be taken to improve as well as eating properly..
On that note do people agree that when you want to get in good shape it would be 25% and 75% what you eat? I have heard this multiple times and if I would benefit from eating very well should I keep this up? It's hard when you're a youngster because there will always be events happening that involve bad food or lots of beer. I don't want to be a complete health freak and boring and not eat or drink bad things but I can stick to eating well to a certain degree.
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I already take supplements but mainly just the lean muscle protein shakes to help towards recovery. So many people say different things and I guess everything is worth a try as it may help. I can understand that all these things need to be taken to improve as well as eating properly..
On that note do people agree that when you want to get in good shape it would be 25% and 75% what you eat? I have heard this multiple times and if I would benefit from eating very well should I keep this up? It's hard when you're a youngster because there will always be events happening that involve bad food or lots of beer. I don't want to be a complete health freak and boring and not eat or drink bad things but I can stick to eating well to a certain degree.
Ultimately, if you are trying to get in shape it's more like 10% exercise, 90% diet. But it depends what you're trying to achieve.
You can build muscle mass/flexibility without noticeably changing your body shape by doing weights/exercise and eating a normal diet, but it is a relatively slow process. If you are wanting to change your body shape then you have to look much more at the diet, and really there are limited options - and you will have to stop the booze if this is something you are trying to achieve.
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I will be starting the healthier lifestyle as of today. Hopefully I notice some differences in a month or so.
I need something other than intervals training to help shift the little bit of podge I have. Hoping these kettle bell classes work wonders.
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Join a squash club. Ive been playing for 2 months now and shed 5 kilos. Its hard and you sweat a lot but its heaps of fun. Best fitness Ive ever done and surely it helps with hand eye and moving your feet.
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If your looking to lose weight, 100% diet. You can lose weight without exercise just by cleaning up your diet. If you want to get stronger, you need resistance training and if you want to get fitter you need conditioning, obvious i know, but so many people complicate this, killing themselves in the gym for little reward. Just some guides, to build strength train 1-5 rep reps you will also add a bit of muscle. To build muscle train 8-12 reps, but the weight will be lighter hence less strength. Be clear in your goal, Dan John has some great material on this, the first exercise he makes his athletes do is the squat, biggest bang for your buck. Re supplements many are a waste of money, read carefully. Most important of all you need recovery, if you don't recover properly you get weaker not stronger
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To give you an idea of the programme I'm currently on, my "diet" is to consume a max of 2000 calories per day and strictly no booze. This has a macro split of 900 kcal Protein, 900kcal Fat, 200kcal Carbs (slow type, Brown rice, Oats, Sweet potato). I'm doing weight training 3 times per week. Each weight session is done in four series. Each series has two exercises, e.g. Dead lift and Shoulder Press; 12 reps per set and increasing weight pretty much every session, unless I fatigue.
The initial result is that in two weeks I have lost two kilos and roughly 2" from my waist size and I wasn't a fat guy to look at to start with!
If you want results, it takes effort and hard work.
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I only have a tiny bit of fat on my stomach and that's it. I'm in a half decent shape tbf but one of those who always wants to get in better shape. Four abs are visible but want to make them all visible. I'm trying to leave as little time between sets so that it tires me out and I feel worn out after after a session.
I will cut down on beer and the crap I eat and stick to one day at the weekend where I have a treat and be clean in the week. I had a mate that was taking grenades and in 12 weeks managed to strip his fat from 24% to 7% and is now shredded but I was very good on his health which was probably the main reason.
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I only have a tiny bit of fat on my stomach and that's it. I'm in a half decent shape tbf but one of those who always wants to get in better shape. Four abs are visible but want to make them all visible. I'm trying to leave as little time between sets so that it tires me out and I feel worn out after after a session.
Not always the best way. All the professional guys I have trained with leave a minimum of 30 seconds between sets regardless of whether alternating with a set of something different or doing the same thing multiple sets in a row. It should be the weight causing you to fatigue, given a chance to recover, rather than simply that you are rattling them out as fast as you can.
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You seem to have a conflict in goals, to be better for your sport you need a proper programme working towards peaking at a specifc date i.e. start of the cricket season, your programme seems to be going balls to the wall every session to get good abs. 2 completely different goals. Athletes/Sportsman very rarely train balls to the wall, unless maybe to test where they are, they always leave some in the tank for the next session , enabling them progress over time to reach a goal. Traning to exhaustion every time, will make you look fitter (i guess), with less fat, but in the long run weaker an injured.
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I guess... I have never really looked at it like that.
In which case i'm thinking i'll go balls to the wall until xmas? Then get myself a good specific cricket related programme for after xmas, then i have 4 months of good training for the season. I do like to work myself quite hard no matter whether its gym training or cricket training so that i get the most out of myself. I have seen people int the gym for the past 6 months and i haven't noticed a change. im guessing this is because they dont look after themselves out of the gym?
Can you suggest training programmes for as you say going 'balls to the wall'? I'm currently doing 3/4 sets of 10/12 reps looking to work on hypertrophy. I'm working the same areas of my body, back and bi's, chest and tri's etc. I'm looking to build muscle over the next few months. An example of my session last night.
Back and Bi's
Bent over row (olympic bar)
deadlifts (olympic bar)
shrugs
bicep curls
lat pulldowns
straight arm lat pulldowns
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You seem to be completely ignoring any work on your legs, which when done with good form affects other muscle groups.
You should be looking at more of a whole body conditioning programmes, similar to below (three sets of 12 on each):
Series A: Deadlifts + Bench Press
Series B: Weighted Step-ups + Lat Rolls
Series C: Farmer's Walk + Shoulder Press
Series D: Bicep Curls + Tricep Extensions
It gets you working on nearly all muscle groups in combinations.
As has been re-iterated before, the reality is that you are what you eat, not what you exercise. If you eat crap you won't get the cut-in body, and those people who have been there for 4 months with no change are probably stronger, but that'll be about all.
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I do legs as well. This week I would have done chest and tri's on Monday, back and bi's on Tuesday, legs wed, shoulders and core on Thursday and Friday I would do intervals training
Is that one programme you have supplied for one session? What do you do if you ache the next day when it's an all body workout? What would you do the next session?
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I do legs as well. This week I would have done chest and tri's on Monday, back and bi's on Tuesday, legs wed, shoulders and core on Thursday and Friday I would do intervals training
Is that one programme you have supplied for one session? What do you do if you ache the next day when it's an all body workout? What would you do the next session?
That programme is done in an hour, for one session. You then repeat the session Monday, Wednesday, Friday, only increasing weight on any of the exercises if you have completed three sets without failure on a particular exercise in the last session. You do not need to go to the gym every day, and doing so will hinder recovery. The reason for taking BCAAs before and after workout is to aid this recovery.
Yes you will feel fatigue, and typically the fatigue cycle is that you will feel it worst 36-48 hours post training. What do you do if you ache? You jump back in and have another go.
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I favour whole body (not judging), as it suits my limited time (wife, kids work) and I'm focusing on strength and movement rather than isolating muscles.
For example I'm currently do a Clean Press programme with 2 x 24kg KB's, it a waving programme over 8 weeks ranging form 10 x reps (1 day) and 5 x 2 (2nd day) alternating 3 times per week to finish on 10 x2 and 10 x 3, the final session is max reps. You can play with this, my next cycle with the same excercise could be 1 x 6 progressing to 10 x 6 for some muscle mass (i might do this once or twice a year as a change), then you can reduce the breaks in between (once the weigh is easy and technique is good) for conditioning i.e. 120 sec break decreasing to say 30 sec break over a 4-6 week schedule.
I've also worked swings in for pre season conditioning i.e swing 2xbs on the minute for 15secswork/45 rest working up to 45work /15 rest. Again this is waving so every say 3rd session you drop back to progress forward. (2kb's are for experienced KB lifter, start with 1). I finish each session with double KB front squats, depending on how I feel singular or maybe 3x3 or 3x5m then 100m Farmer carrys. Just an idea of what you can do, depending on your goal.
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I think the point is that you shouldn't over do it and that there are many ways to train, depending on your constraints and what you intend to achieve. Whilst we can all tell you about programmes we are aware of, you may also have physiological/anatomical issues that require a bit more care in the kind of programme you do.
You'd be best seeking the advice of a professional who can help you both select the programme and ensure that what you do you do with good form (which is just as important).
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I will definitely be starting the kettle bells. I will look to change up my programme a bit and see if it helps me.
When i mentioned what happens if i ache the next day, and you say just jump back and have another go? Surely that isn't great for my muscles to repair?get used How will i improve my shape and size if im only going to the gym three times a week and not doing very much on each muscle group when i do go?
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A lot of good tips here.
That programme is done in an hour, for one session. You then repeat the session Monday, Wednesday, Friday, only increasing weight on any of the exercises if you have completed three sets without failure on a particular exercise in the last session. You do not need to go to the gym every day, and doing so will hinder recovery. The reason for taking BCAAs before and after workout is to aid this recovery.
Yes you will feel fatigue, and typically the fatigue cycle is that you will feel it worst 36-48 hours post training. What do you do if you ache? You jump back in and have another go.
See with that programme, do you think it's okay to do cardio exercises inbetween those days or do you recommend doing a little bit on the day you've done the programme?
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What is your goal and are you planning how you will get there? If you don't have these answers stop and plan. Also factor in age, the older you are the more rest you will need. This doesn't directly answer your question, as i don't do that workout, but it seems you are trying to factor in cardio for the sake of cardio. Is your priority to build strength,muscle mass or conditioning?
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With the whole body conditioning that I described, you don't need to do additional cardio. It actually works a lot like a HIIT programme, so the pace of doing the series gives you both. Does it work? I'd say so. It's certainly changing my body shape and I've noticed that I am handling aerobic tasks much more effectively too.
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I'd still say that you need to do cardio as well? Your aerobic system needs to improve if you are to be fitter as well. I can gather the gym training will help but if I want to run in and bowl 16 on the trot, of which we can do where I play, I will need to be reasonably fit as well.
Views?
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I'd still say that you need to do cardio as well? Your aerobic system needs to improve if you are to be fitter as well. I can gather the gym training will help but if I want to run in and bowl 16 on the trot, of which we can do where I play, I will need to be reasonably fit as well.
Views?
Rich, make your mind up. Are you trying to bulk up or get fitness conditioning in? What do you want to do by when?
Everything people have told you is valid for different scenarios, but constantly changing the terms of what you are trying to do frustrates everyone who is trying to help. If you can't make your mind up, actually doing a program effectively is going to be incredibly hard as you won't know what you are looking to achieve.
If you are looking for muscle definition, a six pack, etc, then the reality is that it's nutrition and weights. If you are looking for fitness conditioning, interval training and burpees are your friends.
You can do both, but if you are going to, you will need a proper plan in place and it will consume all your time.
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Rich, make your mind up. Are you trying to bulk up or get fitness conditioning in? What do you want to do by when?
Everything people have told you is valid for different scenarios, but constantly changing the terms of what you are trying to do frustrates everyone who is trying to help. If you can't make your mind up, actually doing a program effectively is going to be incredibly hard as you won't know what you are looking to achieve.
If you are looking for muscle definition, a six pack, etc, then the reality is that it's nutrition and weights. If you are looking for fitness conditioning, interval training and burpees are your friends.
You can do both, but if you are going to, you will need a proper plan in place and it will consume all your time.
Agree, you need a goal, then break your training in to blocks to achieve this. Your goals seem a little confused, you seem to want to tackle everything at once.
Example:
Off season strength traning (8-12 weeks ) to get your body durable for the season ahead,
Pres Season Cardio (priority), maintain strength (8 week) - to bowl 16 overs
In season - maintenance to keep you on the field.
Factor week long breaks in to training to recover.(you wouldn't thrash your car every day)
Workout what you goal is and then seek out a reputable coach to formulate you a plan (not just a gym instructor). I recommend reading Dan John (Olympian and S&C coach) articles.
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This is the thing...
I'm not so with it as you guys when it comes to this. Someone like me who isn't that clued up with programmes and specifically looking for one thing needs an idea of what to do. You guys have been very helpful. My questions have been relating to what do when looking at a certain scenario.
Ideally I am looking at the 8-12 reps hypertrophy exercises but also keeping fit alongside this because I always like to stay fit.
Give me a plan for this and i will start on Monday!!
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This is the thing...
I'm not so with it as you guys when it comes to this. Someone like me who isn't that clued up with programmes and specifically looking for one thing needs an idea of what to do. You guys have been very helpful. My questions have been relating to what do when looking at a certain scenario.
Ideally I am looking at the 8-12 reps hypertrophy exercises but also keeping fit alongside this because I always like to stay fit.
Give me a plan for this and i will start on Monday!!
So your goal isn't directly cricket related, it's hypertrophy with some conditioning and then where you are at the start of the season is where you are. TBH any decent gym instructor can give you this.
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Ok then what would you suggest if I was to say I want cricket related exercises? What you said in previous posts? I will look back and may give your kettle bells theory a crack.
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Ok then what would you suggest if I was to say I want cricket related exercises? What you said in previous posts? I will look back and may give your kettle bells theory a crack.
He'd say make your mind up! ;) Seriously though, whatever you choose to do, it is far better to get a plan put together by someone who can see your body move as certain exercises may not suit you anatomically.
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The exercises aren't cricket related, just how you design your training is. For example lets say your goal is to be a better bowler for next season.
Firstly developing your skill as a bowler will make you a better bowler, but in order to repeatidly apply the skill you need to prepare you body for the rigours of the season. So do this you need to a) improve your strength, by this i mean to handle the demands put on your body and improve your body's ability to appy force at the point of release. b) Improve your conditioning to allow you to repeatidly apply force and maintain your technique ball after ball. then c) find a way to maintain these throughout the season without detracting from your performance.
As I don't know anything about your age, medical history or injuries i wouldn't design you a programme, but you could seek out an expert S&C coach tell them your exact goals.
But general rules apply for Strength work keep the reps betwen 1-5 and concentrate on the big 5, Squat, lift (deadlift/heavy swing), Push, Pull, carry, everthing else is fluff.
Conditioning - may ways you can cut this depending on what you do.
Split the above into training blocks to maximise each (a good coach will do this).
During the season err on less than more, you will be bowling anyway and the training above will see you in good shape.
My training is based on the above, but I factor in family life, bad knees due to football/rugby and I'm 38...kettlebells for all my training works best for me, I can keep them at home and train when I have time (usually 3 times a week at the moment), they cover strength and conditioning (depending on the programme). My training is focused on me being ready for the next cricket season, hypertophy is very low down my list (I may throw it in during the off season for maybe 4 weeks for a change). I can't recommend enough reading articles by Dan John or Pavel Tsatsouline to give you more of an understanding on how to go about your S&C training.
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Ok so you would recommend using the big compound exercises?
I'm 23, 6ft with a pretty skinny structure but not really skinny. I can pretty much lift my body weight which is 80kg in most exercises I do in the gym.
My legs are definitely my weak point and could do with some serious work on them over the winter. I reckon that's where a fatigue the quickest because I like to run in pretty hard when bowling.
I'll make some notes from what you have said and will really help I think.
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My next question...
Do you get yourself involved in winter league cricket indoors? We have one coming up and because I'm a keep cricketer I want to get involved. I did it last year and one hundred percent helped me with certain areas of my game, especially batting. Being a bowler I wouldn't pick up a ball from September until February and basically had to learn how to bat again. But this time in taking a month out max and getting back on it.
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What is your goal and are you planning how you will get there? If you don't have these answers stop and plan. Also factor in age, the older you are the more rest you will need. This doesn't directly answer your question, as i don't do that workout, but it seems you are trying to factor in cardio for the sake of cardio. Is your priority to build strength,muscle mass or conditioning?
I'm looking to lose weight and get fitter. But also as a bowler, I need a little bit of more strength.
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Have a read of what these lads have had to say. It will be very useful. As frustrated as they have got they have helped me and now I can get a specific gym programme written up and crack on for next season.
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Gents hope it goes well, just keep you goal always in mind an understand that progress isn't linear. Some weeks you'll push forward faster than others, some weeks you might cut back , depending on how you feel and always schedule a rest week in every 6-8 weeks ( you can still do very low volume training in this time or mobility drills). I might stick my training plan up here if anyone is interested.
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Having 4 days off with a cold is going to have killed me as well.
Back in it tomorrow, hopefully I feel good.
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Stuey.
Post up your routine if you will. I am getting back into gyming after a year or two out. Wouldn't mind some new ideas rather than go back to my own routines.
Also, any suggestions for a wicket keeper batsman. I'm quite tall for a keeper so don't want to bulk up too much, probably more in the way of lean muscle. I'm looking at doing a lot of swimming and general cardio as well.
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Sure go ahead,
Gents hope it goes well, just keep you goal always in mind an understand that progress isn't linear. Some weeks you'll push forward faster than others, some weeks you might cut back , depending on how you feel and always schedule a rest week in every 6-8 weeks ( you can still do very low volume training in this time or mobility drills). I might stick my training plan up here if anyone is interested.
My training programme used to be:
20-30 minutes on the bike.
Rest period, during the half hour rest period, do 3 sets of Chin ups and 3 sets of dips.
Go on the treadmill for 25 minutes.
I've kind of replaced the rest period with the weights, but they're usually on the machine assisted ones as it's quicker. But I've not been in half a year, plus a broken foot and damaged ligament in my shoulder has stopped me from going the past 2 months when I rejoined.
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Spoken to the gym instructor today and he's sorting me out with something cricket related for the gym and it starts tomorrow!
Bring on next season.
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Do you guys play cricket professionally?
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What is a training/fitness routine for an opening batsmen? What is a good workout for developing power for big hits to clear the rope?
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As a club player all you really need is GPP (General preparedness) i.e. a programme of Turkish get ups and Kettlebell swings will do wonders for everyones game (unless you have a medical condition which prevents you from doing these exercises), I've used this format and still incorporate it. If you don't have a base level of strength, additional specific cricket exercises are pointless. Get some decent S&C and work on your game and you'll be surprised where you are next season.
I'll post my plan this week, just working it out, as we've got another baby on the way in Feb, so my time and sleep will be pretty limited. It will though consist of mostly TGU's and Swings.
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Spoken to the gym instructor today and he's sorting me out with something cricket related for the gym and it starts tomorrow!
Bring on next season.
Be good if you posted it up here! :)
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I'm going to get some miles in on the bike before the terrible weather gets in!
Did a 34 miler today!
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Mike Selvey wrote an excellent piece on the merits of good old fashioned running in The Cricketer.
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Ok gents, this isn't sexy, but as requested here is my training plan with some explanation (apologies for the length).
Just a caveate, this is my plan, I'm not a S&C coach, I'm using exercises and programmes I've read and used to great effect. A bit of background, I've trained to differing degrees over the last 20 years and done everything from isolated gym rat workouts, to Cross Fit, to HIT, to Barbell training, Body weight only, Kettlebell training etc I've found what works for me and what doesn't for my goal(s).
Goal: Cricket - To be fit (good stamina levels), strong (be resilient to injury) explosive (able to add power to my batting, bowling, thowing and running), have good mobility (whether fielding, batting or bowling).
Limitations to factor in to my training: Limited time due to work and family, new baby due in Feb so limited sleep, injuries (throwing shoulder injured while HIT training a few years back, Knee tendinitis from playing football) and I'm 38 not 18.
Based on the above I've selected the below:
Exercises:
Turkish Get up, Swing, both to be performed with a Kettlebell (the best tool I've used for a one stop strength and conditioning tool for sport)
Programme:
Simple and Sinister by Pavel Tsatsouline :
1) 100 swings progressing from 2 hand, to alternating 10 left then 10 right the aim is to have a rest work ratio of 1:1 once your able to do 100 swings in 5 mins (comfortably) move up to the next weight KB.
2) 10 TGU's alternating 1 left 1 right aim to complete in 10 mins (work towards this) once comfortably done so move up a weight.
Schedule:
This is one of the few programmes you can do daily, Pavel has designed it for that purpose, if some days you feel tired simply drop down a weight of KB or reduce reps or rest. Having said that I have knee issues and found that daily TGU's aggravate my tendinitis so I'll be doing this 3 x per week start with and then reassessing after a few weeks. I have done this programme before working up to a 40kg kettlebell but after a few months of almost daily workouts my knees became sore so this time will be a suck it and see approach to scheduling. But by doing 3 days a week I'll be doing a total of 300 swings p/w which is enough for my conditioning.
Ok so why have I selected these exercises:
1) Time, I can get these done with a warm up in under 30 Min's whether before work or in the evening.
2) The TGU is a great total body strengthening exercises, done properly it builds a solid core, resilient shoulders (hypertrophy around the shoulder joint).
3) The Swing is a fantastic conditioning tool, with low impact on joints, great for grip strength, building a strong core and explosive ballistic movement. The hip hinge movement as great carry over to cricket, think of fielding, bowling delivery stride or playing a shot. People who have trained using the swing notice whats familiarly call the 'what the hell' effect. Try doing a few weeks of swings then going for a run, you be surprised how strong/fit you feel at the end hence 'WTH'!
This is the core of my training and I can carry doing this programme right throughout the cricket season (whether you can depends on your programme). If I end up upping my my training to from 3 to say 5 days per week during the off season I'll drop it back down to 3 days for the season. I've found 2-3 days of training (not too failure) during the season is the sweet spot. Any more takes more recovery and has a negative impact on my cricket.
Additonal to the above I'll do some longish runs adhoc through the winter, then around Feb switch to hill sprints. During the season I do some sprint training at Cricket training for speed not conditioning work i.e 1 x 10m, 1 x 20m ....1 x 50m. You could play squash etc, but I don't have the time to commit so adhoc runs then weekly sprint sessions work for me.
Each session has a warm up I keep this simple, mobility drills and a warm up from (S&S - includes Goblet squats, if your hip flexors are tight it will hinder performance). I always include T-spine rations as this an important movement in cricket and as you get older the ability to do these diminishes unless you work at them (hence throwing, hitting power etc diminishes).
What I'm expecting this to give me is a strong and durable body, that will allow me to move around freely and at speed and apply power when needed over the course of the cricket match. I know this works because I've done it before. To some this may sound a lot of work and to others who live in the gym not very much. For me I'm happy to put in a limited amount of time to ensure I play at the best of my ability for long as possible.
If you want to follow the above read Pavel's book http://www.amazon.co.uk/Kettlebell-Simple-Sinister-Pavel-Tsatsouline-ebook/dp/B00GF2HP9G (http://www.amazon.co.uk/Kettlebell-Simple-Sinister-Pavel-Tsatsouline-ebook/dp/B00GF2HP9G) it £6 on kindle, don't just follow what I have wrote.
If you are interested in investigating more I'd recommend Pavel and Dan John's book 'Easy strength' http://www.amazon.co.uk/Easy-Strength-Pavel-Tsatsouline-ebook/dp/B005Q6M79A (http://www.amazon.co.uk/Easy-Strength-Pavel-Tsatsouline-ebook/dp/B005Q6M79A)
How this will look over a week is:
Monday
Warm up
100 KB swings
10 TGUs
Wed
Warm up
100 KB swings
10 TGUs
Friday
Warm up
100 KB swings
10 TGUs
Depending on how my knees are I may add a day or 2 as I go along. When I feel like it go for a run, from feb I'll swap the run for hill sprints. Simples!
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Thought I'd provide a bit of a mid programme update on my progress. Bearing in mind that I am training for strength improvement and body mass reshaping, and this is not focussed on fitness conditioning, the results I have had in three weeks are:
- Body fat: Start - 25.4%; Current - 18.6%
- Weight: Start - 100.5kg; Current - 96.3kg
- Lean Mass: Start - 74.8kg; Current - 78.1kg
Bearing in mind that it is an eight week programme, it will be interesting to see where I end up!
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Thought I'd provide a bit of a mid programme update on my progress. Bearing in mind that I am training for strength improvement and body mass reshaping, and this is not focussed on fitness conditioning, the results I have had in three weeks are:
- Body fat: Start - 25.4%; Current - 18.6%
- Weight: Start - 100.5kg; Current - 96.3kg
- Lean Mass: Start - 74.8kg; Current - 78.1kg
Bearing in mind that it is an eight week programme, it will be interesting to see where I end up!
I've been following 5x5 for the last month and just trying to eat a bit better, but how did you measure your bodyfat % Tim, I can physically see a difference but it'd be cool to measure that also.
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I've been following 5x5 for the last month and just trying to eat a bit better, but how did you measure your bodyfat % Tim, I can physically see a difference but it'd be cool to measure that also.
As part of what I'm doing, the gym measures at three week intervals using callipers at multiple sites. In fairness, the diet is the crucial part. Without that, the effects would have been way lower.
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I have been doing my programme for a couple of weeks now. Its bowling related....
Monday Legs day
Squats 3 sets of 8
Lunges 3 sets of 10
Leg Curls 3 sets of 10
Leg extensions 3 sets of 10
calf raises 3 sets of 25
Tuesday Push day
Flat bench press 3 sets of 8
Incline dumbbell press 3 sets of 10
Incline dumbbell fly 3 sets of 12
Cables flys 3 sets of 15
Lat raises 3 sets of 10
Shoulder press 3 sets of 8
Tricep extesion 3 sets of 10
Thursday Core day
Core rollouts 3 sets of 10
Wood chops cable 3 sets of 12
Weighted bridge 3 sets 60secs
Side plank 3 sets of 60 secs
Plank 3 sets of 60 secs
Friday Pull day
Deadlifts 3 sets of 8
Bent over row 3 sets of 10
Lat pulldowns 3 sets of 10
Straight arm lat pulldown 3 sets of 15
Barbell curls 3 sets of 10
It's nice to have change again from my same old same old programme I was doing week in week out. Having someone else write you a programme helps tremendously. You have to do it whereas when you write your own programme you know what your comfotable doing and might not make the gains you want.
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I'm not dissing your programme its a free world,but i dont see how this is bowling specific. Did the person who wrote your programme tell you why its bowling specific? There seems a hell of a lot of volume in there, more muscle pumping hitting them from every direction. Looks to me to be a typical muscle pump programme than a Programme tailored towards a sporting goal.
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I think that the legs and core days are useful as the basis for any sport, but agree that there probably needs to be more bowling specific exercised incorporated here. I would have thought some explosive cardio and interval training would be useful (if bowling seam up or fast) and some circuit work that includes things like star jumps, mountain climbers and other exercises that combine stretching with activity would be beneficial. I'm no expert though, just an opinion.
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I think that the legs and core days are useful as the basis for any sport, but agree that there probably needs to be more bowling specific exercised incorporated here. I would have thought some explosive cardio and interval training would be useful (if bowling seam up or fast) and some circuit work that includes things like star jumps, mountain climbers and other exercises that combine stretching with activity would be beneficial. I'm no expert though, just an opinion.
Some of the exercises are fine and should be definitely included i.e. Squat, deadlift, a press and pull. But the additional exercises are taking up needless time unless your goal is to pump up muscle and the reps are in the pump muscle region 8-12 rather than build strength 1 -5 reps using programme consisting of ladders or waviness etc. This just looks like push/pull body building programme to me, you are unlikely to find any sportsman training this way. Also for amateur sportsman there is no need for a sports specific programme, a GPP programme with suffice, before you get anywhere near needing sports specific.
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As someone who has always batted just enough to make it frustrating I've planned to get a bit of coaching over the winter and focus on that a bit more next season, but in addition I didn't think it'd do me any hard to get a bit stronger also.
As someone who's never done any weights before I was advised just to follow this http://stronglifts.com/5x5/ (http://stronglifts.com/5x5/) and I have to say that it'd been great advice. It's easy to do on your own (just need a quick session or two with someone to make sure your form is ok) and even in the 6-7 weeks I've been doing it I've noticed a fair bit of difference.
I guess further down the line I'll need to start something a little less catchall but for anyone else just looking to begin I'd recommend it.
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As someone who has always batted just enough to make it frustrating I've planned to get a bit of coaching over the winter and focus on that a bit more next season, but in addition I didn't think it'd do me any hard to get a bit stronger also.
As someone who's never done any weights before I was advised just to follow this [url]http://stronglifts.com/5x5/[/url] ([url]http://stronglifts.com/5x5/[/url]) and I have to say that it'd been great advice. It's easy to do on your own (just need a quick session or two with someone to make sure your form is OK) and even in the 6-7 weeks I've been doing it I've noticed a fair bit of difference.
I guess further down the line I'll need to start something a little less catchall but for anyone else just looking to begin I'd recommend it.
A programme like Stronglifts is spot on for strengthening, others are Easy Strength, Simple & Sinister (I'm doing this) etc. After your cycle of Stronglifts check out Kettlebell ballistics like swings, these will add to your performance. Dan John/Pavel Tsatsouline (strongfirst) have loads of great stuff to read.
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I just asked the fitness trainer at my gym to wack me one together so I can improve my cricket related muscles I need for bowling. When the season is nearer I'm going to improve the explosive intervals to help my stamina when bowling. I'll be changing it up again in a month or so.
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Have you tried the circuit I put on page 1 of this thread, it'll provide a good base for the conditioning you will need for the rigours of bowling long spells. You'll gain strength without bulking up.
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Here's what I'm doing the vid isn't me, he is using a 48kg kettlbell, i'm currently using a 32kg. I do this almost every day, working back to a lighter weight (16kg) if I'm feeling tired or missing a day if other things get in the way. I average 5/6 days a week, which is possible on this programme as it's a moderate programme, i.e. not all out effort so needs no waving i.e. Light, Medium, Heavy days.
I've used this last winter workign upto a 40kg, the carry over for cricket is great. I'll keep this going through the season, slowly working towards 48kg, which will prob take me another year at least. The focus is solid technique and shortening the rest times, before moving up a weight. (10 x10 swings s/b done in 5 mins and 10 x1 getups done in 10mins)
I also swim on a saturday (while my son has his lesson) and do the occassional run when i feel like it.
https://www.youtube.com/watch?v=plA_lCdHsM4&list=UUtPrKmcvrIwCTcopaEXNLKg (https://www.youtube.com/watch?v=plA_lCdHsM4&list=UUtPrKmcvrIwCTcopaEXNLKg)
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!!!
I could feel so many parts of my body hurting, just watching that!!
I would have the chiropractor on speed dial
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Kettle bells are the way forward!! I'm off to my class now (so long as my knee doesn't stop me)
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Northern monkey it may not look it but the opposite is true, there are tensions you apply which make it safe and great for strengthening. The swing uses the glutes and hammies. You have to learn the techniques before progressing with weight.
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I've watched a few of the you tube vids of Pavel and I'm curious.
I suppose it's totally alien to what I've done for the last 30 yrs or so
I can see how the dynamic nature of using the kettlebells would cross over to cricket.
Wouldn't mind a go, once my backs a little better
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I've watched a few of the you tube vids of Pavel and I'm curious.
I suppose it's totally alien to what I've done for the last 30 yrs or so
I can see how the dynamic nature of using the kettlebells would cross over to cricket.
Wouldn't mind a go, once my backs a little better
it is a completely different mind set, i stumbled across pavel and kettlebells when i was 30. Id pretty much beaten my self up with various forms of training and playing football and rugby. I was doing lots of barbell work at the time and was moving around the cricket field like someone in their 80s. After a couple of sessions of tgus and swings i had regained movement, agility and better coordination. It really was that instant and i haven't stopped using them since.
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Sounds like me,,,, I've got to be hidden in the field nowadays
Did you do a class or watch the vids,buy a few bells and have a go?
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I bought some of pavels books and started from there. I recommend reading simple and sinister its a great place to start, I'm redoing the programme now. Read it a few times, treat it like practise rather than a work out, by gradually building session on session you'll become fitter, stronger and have better mobility. Check out pavels site Strongfirst.
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Yeah will do
Just bid on a few bells on fleabay
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Start with a 16kg, that will do you for a while, then 24, 32, 40 then 48 which is a long way down the road. Don't worry about the weights in between.
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Yeah cheers for that
Will update as I try it
Looking forward to trying it out
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Cool, progress slowly. Let me know how you get on.
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I must be real weakling, I started kettlercise about 12 months ago with an 8kg Kettlewell and I'm still using it. I've got to the point where I can more or less manage all of the 20 minute workout without being too knackered but I'm not sure I'd be able to manage a much heavier kettlebell.
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I must be real weakling, I started kettlercise about 12 months ago with an 8kg Kettlewell and I'm still using it. I've got to the point where I can more or less manage all of the 20 minute workout without being too knackered but I'm not sure I'd be able to manage a much heavier kettlebell.
That's the beauty of training. Just use what works for you. We all know how important form is in the game of cricket. When training, form is just as important!
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I must be real weakling, I started kettlercise about 12 months ago with an 8kg Kettlewell and I'm still using it. I've got to the point where I can more or less manage all of the 20 minute workout without being too knackered but I'm not sure I'd be able to manage a much heavier kettlebell.
what workout are you doing ?
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It's called kettlercise, got the did and kettlebell set off their own website.
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It's called kettlercise, got the did and kettlebell set off their own website.
ive heard of it but not followed it, a lot of people have jumped on the kettlebell bandwagon (even though they have been around for hundreds of years). Being on 8kg doesn't sound right, your not a weakling just sounds like you are not being taught the right technique. Check out the strongfirst website for lots of good advise, pavel trained the Russian armed forces then took kettlebells to the USA, there's no better resource.
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It looks like the different workouts are for different purposes, the video you put a link to in this thread seemed to show less reps with heavier weights. I think the dvd I've got is maybe more for weight loss as I reckon in 20 mins it includes probably around 120 swings (assuming 30 swings per min and 4 mins of swings out of the 20 min workout) plus a load of other stuff like press ups, other lifts, etc.
I might get a heavier weight and try the stuff you've mentioned as it would probably be better for building muscle whereas the one I've been doing is probably more weight loss.
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Just had a look at the Kettlecise site, seems a lot of self publicity on there 'best UK Kettlebell trainer', always wary of that. From browsing over the site it looks to me like a fat burner (but that's diet anyway), but if you have been on 8kg for a year, there is little progression. Simple & Sinister is a GPP prog, designed to slowly build all over strength and conditioning which is achieved by focusing on technique and reducing the rest gaps over time, you 'own' the KB your are on at the time then move up. The swings are 10x10 for a reason (Alactic energy targeting power/endurance). Check out the book and reread, it explains everything much better than I will. At somepoint you'll get the 'WHAT THE HELL EFFECT', you'll go for a run that would previously have exhausted you, only to finish it fairly easily and not out of breath WTH! I've had this.
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Stuey,
Do you continue your kettle bell regimen well into the season or do you stop once the season starts?
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Stuey,
Do you continue your kettle bell regimen well into the season or do you stop once the season starts?
i do it right through the season, all year round. I might lower the volume by removing a day or 2 depending on the programme. My focus is to be fit and strong for the season and carrying no injuries. My long term goal is to still be playing with good mobility and strength at 65. It really depends on the design of the programme, for example a moderate programme like simple and sinister using swings and get ups is perfect for in season and pretty much the rest of your life. Other programmes like heavy pressing requiring high, medium and light days may be better out of season. There are many variables to factor in.
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So, these programs don't have a steady, linear progression where year over year you keep using heavier and heavier kettle bells? In my "one dimensional thinking", I would think that I would just use a heavier kettle bell every year.
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Absolutely there is progression, but like all programs progression isn't linear. Once you have grasped the technique you may move through a couple of kettlebells at a steady progression, but then you might hit a sticking point with the next weight, which is perfectly normal with any kind of training. The point isn't so much the rate of weight progression but allowing the body to adapt then moving on. Most people ( including me in the past) are too eager to move up a weight just to count the numbers, then along comes an injury.
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What is a good indicator of a person's readiness for the next level or weight? I know in the past posts you have mentioned a sequence of weights but what is the indicator or trigger point which determines a move up in weight?
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It depends on the programme, for example a strength programme it would be when you 'own' the weight not the weight owning, meaning you can perform the specific exercise with perfect technique at your current weight when ever required. Then you work in the next weight. With a muscle building programme you are trying to stimulate muscle growth not strength so you may use a heavier weight earlier to rip muscle and so increase growth (with diet). The weight you use in a strength prog should be heavier than a gym style muscle pump prog due to less reps. Before I go too deep, I'd reiterate I'm not a strength and conditioning coach, just read a lot on the subject and have my own experiences of different progs over 20 years, of which the results are of my doing whether good or bad. Check out Strongfirst for proper advice from very knowledgable coaches.