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 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/B005Q6M79AHow 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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Topic: Off season fitness training (Read 16585 times)