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[cesare_in]

The one that's worked me has to be Shaun T's Insanity. 1 hour of weekday workout has suited my style 

[Stuey]

Tentigers looks to be a rehash of Mark Ripptoes Starting Strength.  I strongly recommend you go with Starting Strength over Ten Tigers. You can pick it up on amazon. I'd personally replace the deadlifts with kb swings (at least for pre/in season training),  due to their ballistic movement. Nothing against DLs as a strength exercise infact its the best exercise if you are just looking to get strong,or build strength out of season. But I'm assuming everyone on here is a cricketer looking to add strength and not a lifter who plays a bit of cricket.

[MD2812]

Anyone got some good exercises to strengthen the back muscles? Specially lower back/side muscles

I find these ache after netting and also feel it would improve my balance

[Stuey]

Turkish get up, it strengthens your entire body. Also do some ground work, 'original strength' has some really simple daily pre sets, which are great for your core cross section. I use both of these.

[fasteddie]

Has anyone incorporated yoga or some similar form of flexibility increasing routine? If yes, does this help with your cricketing prowess?

I use a fair bit of pilates and find it's helped me actually play again. It's great, especially if, like me, you have train and play around a bad injury.

I'd recommend pitates without hesitation.

[ammo]

For strengthening lower back - deadlifts.

[Stuey]

Anyone got some good exercises to strengthen the back muscles? Specially lower back/side muscles

I find these ache after netting and also feel it would improve my balance

Are you doing any other strength exercises?

[MD2812]

Are you doing any other strength exercises?

Haven't recently due to bad health.

Just about to start up again. Previously was working chest/triceps 1 night biceps/abs another and cardio the 3rd.

[Stuey]

Haven't recently due to bad health.

Just about to start up again. Previously was working chest/triceps 1 night biceps/abs another and cardio the 3rd.

This looks unbalanced, what's your goal?

[MD2812]

This looks unbalanced, what's your goal?

Nothing major, ideally want to trim down a touch and show a bit more definition.

Please feel free to suggest a better plan

Unfortunately I'm a bit restricted on how much physical exercise I can do due to a recently discovered and on going illness

[fasteddie]

Nothing major, ideally want to trim down a touch and show a bit more definition.

Please feel free to suggest a better plan

Unfortunately I'm a bit restricted on how much physical exercise I can do due to a recently discovered and on going illness

If your gym has a 'functional training machine', or 'cable machine' (as I call it), you can use that to great effect.
I have to train around a serious injury and have found this amazing.

Start light and gentle to build confidence first.

I don't follow a specific routine, just do what I feel comfortable with.

Good luck.

[imran75]

This looks unbalanced, what's your goal?

I think what Stuey was getting at is that there's no specific leg exercise, shoulder exercise or back exercise - you're basically only training the front of your upper body. That can create muscle imbalances which can lead to mobility and joint issues over a period of time.

One of the simplest, balanced routines is "Push, Pull, Legs". So (for example) Chest and shoulders on Push day, Back and arms on pull day, and er..legs on leg day. Abs once or twice a week.

You then break each day down into different exercises depending on what you want to do. So chest might be Flat bench and incline bench. Shoulders could be front and  lateral raise and reverse flys etc...the list goes on.

In terms of the number of days...you could get away with 3 days if you're starting back again, with a rest day inbetween....

[fasteddie]

Does anyone use suppliments?

I've been using these and have had fantastic results over the past 10 weeks.

Alpha Male Multi Vit; daily
ZMA (only on training days)
Glucosamine; daily
Krill Oil; daily
BCCA (only on training days)
Protien shake (straight after training)

I've lost 2 stone and am fast returning to my levels of tone from when I was a soldier.

Anyone else spending their hard-earned that way?

[imran75]

Just the protein shake on training days mate. I've got one with BCAAs in so I guess I use those too!!

[Stuey]

This looks unbalanced, what's your goal?

I've stated before I'm not a qualified s&c coach, but I've trained and read a lot over the years. That's the caveat done
What I mean is you should look to include a pull, push,squat,hip hinge and carry. This will strengthen and tie you together nicely for the season. An example might be:
Push - chest or overhead press
Pull - pull up
Squat - goblet or front squat. Leave back squat they are more technical
Hip hinge - deadlift or Kettlebell swing.
Carry - walk around carrying plates, kb etc.

I personally use kettlebell swings and Turkish get ups which covers all the above. I'm currently using a 32kg for the tgu and 40kg for the swing. I've programmed this a few different ways over the years but currently follow S&S by Pavel Tsatsouline. I find kettlebells work great for cricket due to the ballistic movement of the swing and I work long hours and have a family so these 2 workouts give me the biggest bang for my buck. I'm cricketer not a powerlifter .

I would suggest you either use barbell, kb or a mix of both.

Coaches to follow Pavel, Dan John, mark Ripptoe (starting strength) .
Feel free to pm me if you want some direction.