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[Slyboogy]

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?

[Stuey]

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?

[tim2000s]

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.

[RSpall]

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?

[tim2000s]

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.

[Stuey]

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.

[RSpall]

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!!

[Stuey]

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.

[RSpall]

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.

[tim2000s]

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.

[Stuey]

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.

[RSpall]

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.

[RSpall]

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.

[Slyboogy]

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.

[RSpall]

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.