training plan

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Ripping-LegBreak

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training plan

Hi, this week I just joined the gym and I'd like someone to help me with a training plan. I'm 16, legspin bowler. So far I've just been doing cardiovascular with the treadmill and exercise bike, what muscles of the body should i work on with the weights, im not going to overdo it. Just going to try to strengthen some of my muscles while it's offseason .

And I'd be looking to go to gym 3-4 times a week, mainly on cardiovascular. Help greatly appreciated.

I'm of slim build and of small height.

My aim is to :

Improve stamina for running between wickets and fielding.
Increase shoulder strength.
Increase Leg strength.
 
Re: training plan

Look up 'rotator cuff exercises' on youtube and you'll see a load on there designed for baseball pitching and they're okay for cricket as well. That'll be okay for your shoulder. I use a terra-band which I stretch (Pull apart) behind the back of my head.

YouTube - Rotator Cuff Exercises

Rotational press-ups

YouTube - Rotational Push-ups these are good as well and you can do these anywhere - work, college, home.

Stamina - power walking with short sprints is what I do, but as with all these you need to get them checked out by Liz and Dave on here. I have a circuit around half a football filed. I walk down one side of the pitch (half of the length) as fast as I can power-walking and then sprint across the width of the pitch to the other side, then walk down the length again and sprint the width and do this for 20 minutes non-stop. I use the fact that it's stop start as the basis for replicating the stop start aspects of running between the stumps meaning it's cricket specific.

'The Plank' Core strength is vital and this here is your basic plank YouTube - Plank It have a look at more variations on you tube. I do what this girl does for 30 seconds and then I raise my left leg for 15 seconds then put it down and then raise the right leg for a further 15 seconds.

Another good running stamina training thing I do is...... Go out onto a field and take 2 stumps. Put them in the ground about 30 yards apart stand at one and try and hit the other stump with the ball, then sprint to the ball where it stops and throw it back and try and hit the stump where you started off - sprint back again. Next time walk to the stump having a bit of a breather and then repeat the sprints between the throws - do that for 20 minutes. Again cricket specific and covering your throwing skills as well. Make sure you throw it properly though BBC SPORT | Cricket | Skills | Throw like Paul Collingwood

In my opinion you're better off not wasting your money on gyms.
 
Re: training plan

Those exercises are good Dave, but I disagree about gyms, I think all spinners should train with weights to improve their muscular endurance, power endurance and injury resistance.

There are a million ways to train. Pick a good strength program that you know you can do and stick with it for at least 3 months. I recommend the StrongLifts 5x5 for beginners (StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com) but you can do anything as long as it is:

1. Progressive (ie. increases the difficulty as your performance increases).
2. Based on movements not muscles (squat, lunge, push, pull).
3. Safe.

If you have to choose between cardio and strength, always go with strength first and add cardio later if you can fit it in. Strength is way more valuable on the cricket pitch, plus you get more chicks. AMIRIGHTBOYS? HUH? HUH? ahem. sorry.
 
Re: training plan

Okay I conceded defeat on the gym front, needless to say David here does know what he's talking about and most of the stuff I do is based on the advice he's given me in the past. It's just that gyms are not for me personally - maybe if they were free I might give them a go, but I think hell will freeze over first.
 
Re: training plan

Hiya, Thanks for the replys. The money for the gym isn't a problem at all for me, that's why I'm going. Since I'm under student unlimited access for 6 months, for only 30 quid.

Is there a place here where I can post a daily account of what i did?
 
Re: training plan

someblokecalleddave;372563 said:
Okay I conceded defeat on the gym front, needless to say David here does know what he's talking about and most of the stuff I do is based on the advice he's given me in the past. It's just that gyms are not for me personally - maybe if they were free I might give them a go, but I think hell will freeze over first.
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I wouldn't worry too much about it Dave, I only enter gyms to say "Hi!" to the people I know... and I'm an Advanced Gym Instructor :D
 
Re: training plan

Hi R-LB,

I would take time to get to know technique before you worry too much about specification.

Learn to use the free weights and get to know the difference between:

The Dead Lift
Upright Row
The Clean
Barbell Biceps Curl/Seated Dumbbell Screw Curl
Back Squat
Behind Neck Press/Seated Dumbell Shoulder Press
Bench Press
Dumbbell Lateral Raise
Lying Dumbbell Flyes
Lying Triceps Extension
Dumbell Lunge
Single Arm Row
Bent Arm Pullover
Abdominal Crunch

The in-house instructor should be able to help you with these. Don't worry too much about the resistance/weights at this point. Once you know the techniques and what these exercises work, you will be able to work out yourself what is important and what is not. This will change as you go through life and experience different activities so it is important that you can work these things out yourself.

It would be great if you could post an account of what you are doing here so that we can see where and how you are progressing with your knowledge.
 
Re: training plan

Liz Ward;372573 said:
The Dead Lift
The Clean
Back Squat
Bench Press
Dumbell Lunge
Bent Arm Pullover
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All pretty standard and great. I've pretty much I've fallen in love with reverse dumb bell lunges from a deficit - takes sooooooo much strain off of knees and ankles. But...

Liz Ward;372573 said:
Behind Neck Press
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... eek in general? Cressey probably argues the pro's and con's a lot better than I could: Debunking Training Myths Part II by Eric Cressey | Enhanced Fitness and Performance (half way down the page I guess). I've got similar gripes about upright rows as well: don't have time to find any resources right now, but I know that they're a big no-go zone for a lot of athletes in overhead throwing sports (and they make my shoulders feel like crap) [edit; oh wait, cressey writes a little about them in that article]


And ah, despite my poor effort in only making 6 trips to the gym in the last three months due to university, i'm unashamedly a pro-gymer for cricket training. Unless you've got a barbell, power rack, hundred odd kilos of weight plates, pull up/ dip station, cables/ power bands and quality bench at home, a gym membership is probably a useful thing to invest in. Learn to use a gym properly for your specific purpose and it'll be by far the best cricket/ life investment you make. duh.
 
Re: training plan

It is impossible to say a certain exercise is a 'no go' area for certain sports people. It may not be good for some, even most, but you cannot suggest nobody perform these exercises. Each trainee is individual with, not only individual sporting needs but also individual anatomy and physiology. The biggest factor in whether an exercise should or should not be used is technique. Most people who have difficulty with an exercise do so because their technique is poor. This is not helped by the fact that most gym instructors are only Level 2 and have no ideal of correct technique themselves.

A 'trainee' trainee, should learn all exercises [correctly] before they can consider whether to include them in their programmes. There are so many reasons why these exercises should or should not be included by an individual that this is the best way to find out. If time is not an issue, nor any underlying A&P issue then there is no reason why BTN exercises are eliminated.

I know this is a cricket forum but training for overhead throwing sports in isolation can be disadvantageous. Unfortunately most people do not have the luxury of being able to spend 100% of their lives playing cricket, let alone throwing. [Not even the elite players I work with... quite often their wives have them building shelves :)] Most sports people are required to work for a living and quite often this is where they suffer from the imbalances of their training programmes!
 
Re: training plan

someblokecalleddave;372751 said:
I wonder what kind of gym training Don Bradman did?
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Squash, billiards and a bit of table tennis indoors. Tennis and Golf outdoors.
 
Re: training plan

someblokecalleddave;372751 said:
I wonder what kind of gym training Don Bradman did?
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I know that is a bit tongue in cheek Dave, but you can't use a sample of 3 to prove anything. Bradman was a freak playing in a different world (more active lifestyles, less specialisation, less awareness of the benefits). Botham and Gower did train. If those three were playing now they would all go in the gym.

The injury prevention and performance enhancement benefits have been proven beyond a shadow of a doubt in hundreds of peer-reviewed studies on thousands of sportsmen and women. That's not including the work of 'coal-face' S&C coaches who are paid to get results and do.
 
Re: training plan

You've got me sussed David! The point you make about Bradman's lifestyle is interesting. There's a particularly relevant section in Bob Woolmers book that I paraphrase frequently that relates to a survey of school kids of a certain age. The survey being done 15 years ago and then at around the time Woolmer wrote the book. They tested kids in English and South African schools. Classes of kids were tested for their ability to do pull ups. 15 years ago the kids were able to do loads as an average and the recent test came up with some figure that just one kid in the class could do 4. The projection for the prospects of cricket in the future was awful and Woolmers view of 15 years time is very dim. I'll have to dig it out and quote it properly. But the upshot of it is - yes people don't do the same kind of activities as they did years ago - you may remember my story about the fact that if we were bored we'd spend 2 or 3 hours trying to throw stones at swifts and swallows, whereas these days kids would be indoors texting each other or playing Nintendo DS,XBOX playstation etc. So it is a different world and yeah if anyone wants to get fit the gym no doubt is a very good solution.
 
Re: training plan

Or do what I do and get out there and do something useful, i.e. work on a farm. In my experience gyms have only caused me trouble and farming is all the exercise I need to be the strongest guy on my team, no bragging intended.
 
Re: training plan

micoach;373969 said:
Whatever it takes to get you fit Boris.
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Sorry, I just had an outburst because of my hatred of gyms. I have somehow managed to break my arm and tear a muscle in one. I don't like them anymore :p
 
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