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[InternalTraining]

In the pre-season, I have started experimenting with different training approaches. One thing I have noticed is that when I lift weights, my body remains stiff for 2-3 days. Considering how little prep time I have during the week, I am thinking about better ways of training so that I am not as stiff on the day of the match.

How do you train to maintain your power/strength leading up to the game day on Saturday or Sunday?
Do you rest for 2/3 days prior to the match day to let your body rest and recover from the weekly training sessions?
Is it a good idea to lift weights during the cricket season? How much rest should I give my body after a lifting sessions? What are good post-lift exercises/routines that removes the stiffness and limber you up for the game day?

[grunter]

Should do your S&C during the off-season and pre-season.

As your enter the season, you are just trying to maintain/delay your decline in strength as long as possible.

We do our S&C Tuesday/Thursday (HITT, bodyweight and functional exercises), with personal cardio (3k run trying to improve time) another two times a week (Usually Sat/Sun). You could then fit in an upper body routine (if needed) on Monday/Sat - but HIIT should be more than enough to increase your strength for cricket.

Season training we cut the fitness down to a Tuesday (first 45 mins of training). It's not much to go for 15-20 min run Monday/Wednesday as well.

I sit there typing this having pulled my hamstring chasing after a ball on Saturday

[sanredrose]

After lighting weights is there any specific muscle group which remains sore or is your overall upper body sore ? How much weight are you lifting now ? Are you doing bench press or deadlift ?

My upper body workout usually contains bench press, push up, pull up, wrist curl, shoulder press, triceps extension and bicep curl. This pretty much covers my entire upper body. I usually do three of the before mentioned exercise in three sets with varying count - 10 reps, 12 reps, 15 reps. On days when I am already exhausted I reduce the sets to two with same reps. I am working with a physical fitness trainer since I am trying to lose some weight as well, so some amount of cardio/aerobic exercises get mixed up in my workouts.

I usually do my workout on Monday and Wednesday leaving ample time for my body to recover for the weekend game. The day of your workout and the next day - reduce carb/sugar intake and increase your protein intake. Combine this with stretches and you will see a quicker muscle recovery.

I don't see any problem in lifting weights during your cricket season. You should choose weights which helps strengthen your muscles without the loss of muscular flexibility. If you are lifting weights which are too heavy then it will make your muscles very stiff and longer recovery from soreness. Gradually increase the weights ... 

[InternalTraining]

After lighting weights is there any specific muscle group which remains sore or is your overall upper body sore ? How much weight are you lifting now ? Are you doing bench press or deadlift ?

It is my whole body. I have started on a barbell only program (http://gearpatrol.com/2015/05/18/three-fast-workouts/). I have to say that it is pretty challenging and work my entire body. I am 3 weeks into and feel better but stiffer.

I usually do my workout on Monday and Wednesday leaving ample time for my body to recover for the weekend game. The day of your workout and the next day - reduce carb/sugar intake and increase your protein intake. Combine this with stretches and you will see a quicker muscle recovery.

I have cut down on my normal protein shake intake and that could explain the soreness. I used to marvel at my "miraculous" recovery time - I was both loading up on protein shakes before and after my net/training/match sessions. Protein shakes on the match day slow me down though and by that I mean my reaction time. I am an opening batsmen and actually perform better on an empty stomach - I suppose something to do with digestion taking away blood from brain/eyes (?).

[sanredrose]

It is my whole body. I have started on a barbell only program (http://gearpatrol.com/2015/05/18/three-fast-workouts/). I have to say that it is pretty challenging and work my entire body. I am 3 weeks into and feel better but stiffer.

All three workout types posted in this link are full body workout. Are you doing these exercises every day ? I mean the "Obstacle course readiness" gives an outline for 7 days. I kind of feel that's just pushing too hard too fast. You can probably try doing the exercises from Day 1 on Monday and Day 2 on Wednesday ... space it out, leave one full day gap for your body to recover.

Go with a lighter weight on the kettle ball or bench press, get your form right. If you are doing an exercise with some discomfort in your knee or lower back then its quite possible your form is not correct. Lighter weight should sort it out. Get your form right and then increase the weights.

Prior to starting a workout, do some mild warm ups. A jog for about 500 m or jumping jacks plus burpees. After your workout, use foam roller for stretching your inner thigh, outer thigh and calf muscles. You can do regular stretches to relax your upper body muscles.

[petehosk]

I used to just do running 3 times a week for 60-90 minutes each time. And a weight training session or two thrown in.
But I hurt something in my knee during the season whilst taking a quick run.
So I have laid off the running to give my knee 6-12 months rest from running and am doing T25 2-3 times a week instead!
I find it really good as you can choose what you want to work on and go at your own pace. But am always sweating and feel it's keeping my fitness at a reasonable level!
With regular net sessions thrown in, I'm hoping it will keep fitness levels at a reasonable level - time will tell I guess!

[sanredrose]

I have cut down on my normal protein shake intake and that could explain the soreness. I used to marvel at my "miraculous" recovery time - I was both loading up on protein shakes before and after my net/training/match sessions. Protein shakes on the match day slow me down though and by that I mean my reaction time. I am an opening batsmen and actually perform better on an empty stomach - I suppose something to do with digestion taking away blood from brain/eyes (?).

Is the protein shake something which you make or is it an off the shelf product ?

Avoid protein shakes before your game. Body takes more time to break down proteins and that's why protein rich foods keep us feeling full for a long time. I am not an opening batsman, but I will tell you what works for me. I prefer to eat yoghurt and fruits prior to my early morning games. For ones which start mid-morning, I prefer a double egg omlette with black beans. I prefer to have this meal atleast 2 hours prior to the game. This ensure I have a little bit of energy to start the game and at the same time I won't feel a heavy stomach. I do carry two bananas and vitamin water. I use them up during mid innings break or drinks break depending on whether we are batting or bowling first. Banana provides ample levels of carb and potassium needed to keep you refreshed for rest of the innings. This seems to work well for my T20 games. If you are playing 40 over game, then you might need scale up your game day diet a little more.

[gerhard303]

I think it depends on what your doing most of. If you're a seamer, then I'd follow exactly what grunter said. Works for me.

[sanredrose]

Recovery part mentioned in the same website looks good to me ... Give it a try ... I will try the same at my end as well.

http://gearpatrol.com/2015/10/01/recovery-just-important-training/

[Seniorplayer]

Football training on a Wednesday nets on a Thursday rest  on a Friday eat porridge 2 hours  before the match  on Saturday followed by Sorreen malt loaf 1 hour later to boost energy levels.

[InternalTraining]

Are you doing these exercises every day?

I do barbell exercises twice a week. I do kettlebell or body weight based training (push-ups etc) twice a week and rest tor 3 days a week. I hate running so I only do that in short bursts a month before the season. 

[InternalTraining]

I used to just do running 3 times a week for 60-90 minutes each time. And a weight training session or two thrown in.
But I hurt something in my knee during the season whilst taking a quick run.

This is why I don't run. During season and 1-2 months prior to season opener, I run half mile before and after my workout. This is a good paced run (at 6-7 mph). It helps maintain good lung capacity and endurance during the games for me.

[InternalTraining]

Is the protein shake something which you make or is it an off the shelf product ?

Avoid protein shakes before your game. Body takes more time to break down proteins and that's why protein rich foods keep us feeling full for a long time. I am not an opening batsman, but I will tell you what works for me. I prefer to eat yoghurt and fruits prior to my early morning games. For ones which start mid-morning, I prefer a double egg omlette with black beans. I prefer to have this meal atleast 2 hours prior to the game. This ensure I have a little bit of energy to start the game and at the same time I won't feel a heavy stomach. I do carry two bananas and vitamin water. I use them up during mid innings break or drinks break depending on whether we are batting or bowling first. Banana provides ample levels of carb and potassium needed to keep you refreshed for rest of the innings. This seems to work well for my T20 games. If you are playing 40 over game, then you might need scale up your game day diet a little more.

Both off the shelf and self made.

Through trial-and-error, I have fallen into a routine similar to yours. Eat eggs on game day 2 hours before the match with intermittent carb replenishment followed by a post match protein shake. No bananas but I will add them to my meal plan.

[InternalTraining]

Football training on a Wednesday nets on a Thursday rest  on a Friday eat porridge 2 hours  before the match  on Saturday followed by Sorreen malt loaf 1 hour later to boost energy levels.

Since I hate running, I have been thinking a lot about football (soccer here  ) as a pre-season and even a pre-match warmup . Running is just boring, puts me to sleep . 

[ProCricketer1982]

Since I hate running, I have been thinking a lot about football (soccer here  ) as a pre-season and even a pre-match warmup . Running is just boring, puts me to sleep . 

As the surgeon said to me, the one thing he'd tell anyone wanting to prolong a sports career is never play football. Football is what destroyed my knee and he said is
Ta the main cause of knee,ankle injuries etc. honestly, I wouldn't bother with football.. Do something like circuit training rtc.. More than enough cardio for cricket.. Swimming