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[SteffanLangholz]

Hi Guys.

Recently got the call up to be a benchwarmer for the danish nationals. This includes a workout regime made by the trainer who does a well placed county cricket team.
I thought you like to see what he uses. Maybe implement some for yourselves.

Strength

1 full body
4 Supersets of:
Backsquats 8 rep
Plank 1:30 min

3 supersets of:
Pressup 15 rep
chinup 15 rep
Sideplank 1:20 each side

3 supersets of:
Goblet reverse lunge 8 reps
Standing Single Arm cable row 12 reps each side
Single leg Glute Bridge raises 20 reps each side

2 full body
4 supersets of:
Romanian Deadlift 8 reps
Standing cable rotations 12 each side

4 Giant set of:
Dumbell reverse lunges 8 reps each side
Single arm dumbell row 8 reps each side
Dumbell side bend 12 reps each side

3 Giant set of:
Single leg hamstring bridge 18 reps each side
Single arm dumbell bench press 8 reps
Overhand band pull apart 15 reps

3 full body
4 supersets of:
Barbell Hip Thrust 10 reps
Weighted Alekna 12 reps

4 supersets of:
Barbell lunges alternating 8 reps each leg
Dumbel bench press 8 reps
Incline bench dumbell row 10 reps

3 supersets of:
Waiter Carry 20 meters each hand, min. 20 kg.
Superman reach 12 reps
Standing single arm cable row 12 reps each side.

Cardio

Indoor Running

3 sets of 7 reps then 2 min rest
Stride out 26 meters. One rep is there, back and there (3way shuttle) in 15 seconds. 15 seconds rest between shuttles.

Outdoor running

3 sets of 7 reps then 2 min rest
Stride out 44 meters. One rep is there, back and there (3way shuttle) in 30 seconds. 15 seconds rest between shuttles.

Treadmill running

10 reps of 15 sec @ 16.5km/t and 15 sec rest
Rest 2 min
10 reps of 15 sec @16.5km/t and 15 sec rest
Rest 2 min
10 reps of 30 sec @ 15.5km/t and 30 sec rest

Rowing

6 sets of 3 min max power 1 min rest. Speed should be below 1:48 min pr 500m.

Cycling

7 sets of 3 mins max power 1 min rest. THIS SHOULD BE TOUGH

[aman]

This is fantastic, thanks a million for sharing!

[mdg20]

I don't understand half of that  :

What's a barbel hip thrust? Will the Mrs enjoy it?
How heavy is the Romanian chap that you have to lift?

[FattusCattus]

And whilst we're at it - what is a 'superset'?

Do you shout 'super' as you are doing them?

[ProCricketer1982]

And whilst we're at it - what is a 'superset'?

Do you shout 'super' as you are doing them?

It's when you do the exercises immediately after one another, no rest between

[ProCricketer1982]

Something that may or may not interest people

[ProCricketer1982]

That is interesting information. Not very cricket specific and over-complicating things in parts but stuff most non pro people would benefit from without beasting themselves too much.

It's standard for anyone doing constructive fitness training, it's pretty much partly why circuit training is so good for example

[Stuey]

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.

[ProCricketer1982]

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.

99.9% don't need a new bat but they'll buy one anyway

[Stuey]

99.9% don't need a new bat but they'll buy one anyway

That is true, but at least a new bat brings you pleasure. Doing plyometrics when your tendons and ligaments aren't strong enough to cope with it will just bring you pain and a stint on the side lines.

[ProCricketer1982]

That is true, but at least a new bat brings you pleasure. Doing plyometrics when your tendons and ligaments aren't strong enough to cope with it will just bring you pain and a stint on the side lines.

You can do your back in waking up in the morning. Depends how far you want to go. Anyway, that isn't something for pros, it's perfectly manageable for more normal people. Some of the silly fads people do for fitness are just as potentially damaging.

[Stuey]

You can do your back in waking up in the morning. Depends how far you want to go. Anyway, that isn't something for pros, it's perfectly manageable for more normal people. Some of the silly fads people do for fitness are just as potentially damaging.

You can do anything you want, whether its right is another question.

[InternalTraining]

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 agree with you and  would like to add that it is a progression. If you are not fit enough, the first thing you must do is to develop strength. And, that can be achieved by using kettle bells or a barbell based strength training program.  Once you have attained a reasonable level of strength (for example, can you dead lift 150% of your bodyweight), then you can advance towards a more sport specific training regimen.  This is not a quick, overnight process and it could take years  if you are dedicated enough. I know clubbies that dedicated two years to progress from a flabby body to a strong, chiseled physique and are now ready for a customized program.

PS: As I have said before, I started with kettle bells based on your suggestion. I feel I can do more now.

[GoodLeave]

I'm just going to go ahead and lift this pint glass to my face, then back down to the table.

Then do it repeatedly, without breaks. You could even call it a "superset".

Congrats on the call up though Steffan!

[Stuey]

I agree with you and  would like to add that it is a progression. If you are not fit enough, the first thing you must do is to develop strength. And, that can be achieved by using kettle bells or a barbell based strength training program.

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