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[Coach]

I guarantee 99.9% of people on here don't need sports specific training, this is only for the serious athletes I.e. pros. Everyone else who doesn't play for a living will get benefits from a gpp programme. Only when you have a foundation can you build on it. Exercises like box jumps will do untrained people more harm than good.

I'd go as far as to say that 99.9% of cricketers don't need a sports specific programme! Basics done well with a few extra ad ons (i.e. bowlers do more trunk stability) work wonders. Very few cricketers will ever reach their strength potential, which up until around 2xBW squat will continue to increase power outputs (run faster & jump higher etc)

[Coach]

Spot on, building a strength base first helps prevent injuries by strengthening ligaments and tendons. Professional strength and conditioning coaches suggest athletic performance can be improved by building up to a 2.5 x bodyweight deadlift and 1.5 x bodyweight squat, after this diminishing gains come into play (at some point) and so exercises like plyometrics are  introduced to increase performance gains. The skill is in the programming.

Congrats @SteffanLangholz

Sorry I'm playing catch up! For those interested Bryann Mann (University of Missouri) talks a lot about this, and has used 2xBW squat as his marker of diminishing returns, but that would be in american footballers with higher body weights, so we could even argue for most cricketers it would be higher. Plyos should be included alongside strength training, even from a young age as the neuromuscular quality can still be trained alongside the strength development. Running is a highly explosive action of itself so if you want to get faster at running... practice running fast!

[SteffanLangholz]

I have been going quiet on this post, reading and enyoing your posts.

This is an introductory workout schedule, made for players new to fitness training. Its not modified for a single participant.

This is for 3 months, so just time enough for ppl to evolve and grow a bit of mass.

After the 3 months, we will be retestet in:

Broadjump: should be 230cm from standing
20m sprint: should be under 3 sec
3m-6m-3m shuttle: should be under 3 sec
Beep Test: Should be above 18.9 (starting at 10)
Planks 2mins in all 3. With 1 min break between tests.

I believe that after the next test, we will be more individually evaluated.

And thanks for the grats