Bodybuilding & Cricket

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imported_Waqar

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Bodybuilding & Cricket

I've been bodybuilding seriously for around 4 months now in hopes of increasing power and speed in cricket, and I was wondering how much really do the two benefit each other? Will heavy squats, deadlifts, tricep pulldowns etc etc really help when it comes to generating power or speed? Or will it just slow you down?
 
Re: Bodybuilding & Cricket

www.harrowdrive.com, before Dave rips your head off.

Basically, the message of this site and harrowdrive.com is training to get stronger but not bigger. An example of the sort of stuff on Harrowdrive is to train with low reps with heavy weights but read the site for more information.
 
Re: Bodybuilding & Cricket

Are you a member of a gym and are you working to a programme?

If so, can you tell us what you are actually doing?
 
Re: Bodybuilding & Cricket

Yes I am a member of a gym I'm almost 5'8'' and weigh 69KG, and its kind of a custom made program, anyways here goes:

Tuesdays & Saturday
Chest
Bench Press (4x8) - 20KG 30KG 40KG 55KG - 10RM = 60KG
Neck Press (Incline Bench Press) (4x8) - 20KG 30KG 40KG 50KG - 10RM = 52.5KG
Peck Deck (4x8) - Levels, 4 5 6 7 (out of 15) - 10RM = 7

Triceps
Close Grip Benching (3x8) - 20KG 30KG 40KG - 10RM = 45KG
Lever Triceps Dip (4x8) - 50KG 60KG 70KG 80KG - 10RM = 95KG
Tricep Pulldown (4x8) - Levels, 8 9 10 11 - 10RM = 12

Shoulders
Shoulder Press (4x8) - 20KG 30KG 45KG 52.5KG - 10RM = 55KG
Lateral Raise (4x8) - 7.5KG (for all sets) - 10RM = 12.5KG
Lying Rear Lateral Rasie (4x8) - 7.5KG (for all sets) - 10RM = 12.5KG
Front Lateral Rasie (4x8) - 7.5KG (for all sets) - 10RM = 12.5KG
Shrugs (4x8) - 50KG 60KG 70KG 80KG - 10RM = 100KG

Thursday & Sunday
Legs * only on Sundays
Leg Press (4x8) - 130KG (for 3 sets) 160KG (for 1) - 10RM = 160KG
Squats (4x8) - 30KG 40KG 50KG 60KG - 10RM = 75KG
Leg Curls (4x8) - Levels, 7 9 11 13 (out of 18) - 10RM = 15
Calf Raises (4x8) - Levels, 6 (for 2 sets) 7 8 (out of 13) - 10RM = 9

Back
Dumbell Bent Over Rows (4x8) - 30KG (for all sets) - 10RM = 40KG
Seated Cable Row (4x8) - Levels, 8 10 12 14 - 10RM = 16
Deadlifts (4x8) - 60KG 70KG 80KG 90KG - 10RM = 105KG

Lats
Close Grip Pulldown (4x8) - 20KG 30KG 40KG 55KG - 10RM = 65KG
Underhand Pulldown (4x8) - 20KG 30KG 40KG 55KG - 10RM = 65KG
Front Pulldown (4x8) - 20KG 30KG 40KG 55KG - 10RM = 65KG

Biceps
Preacher Curls (5x8) - 15KG (per arm) - 10RM = 17.5KG
Curls (3x8) - 15KG (per arm) - 10RM = 17.5KG
Concentration Curls (4x8) - 7.5KG (per arm) - 10RM = 12.5KG

and 30 Mins of cardio on an exercise bike after every training session.
 
Re: Bodybuilding & Cricket

When you say "kind of custom made", what do you mean? Is this your own programme or was it written by the gym's personal trainer?

As these sets are based on 8 reps, I assume they are basic multiple sets. What resistance are you working on for each?

To give us an idea of where you are at the moment, would you mind posting your height and weight?

There is a lot of tweaking needed here:

Personally, I don't like basic sets for somebody your age; preferring Delorme & Watkins.

You should be including some specific rotator cuff work.

You really do need to add a lower body workout. You are probably using your cardio workout for this but it is not enough. You should also reverse; warmup, cardio, resistance then conditioning. There is no conditioning provided for.
 
Re: Bodybuilding & Cricket

I've edited my original post to include resistances and my height and weight, as you can see these sets are based upon the 'low to high' theory of lifting weights and I've adopted the 'progressive overload' stance on increasing weight as I go along.
 
Re: Bodybuilding & Cricket

It's good but without knowing your RMax, it does not mean too much.

The reason I asked if this was a programme from a Personal Trainer is so that I know whether or not you were assessed and if so, for what and how.
 
Re: Bodybuilding & Cricket

I take it then that you have not seen a personal trainer. I really would encourage you to do so. Gym membership usually includes their services. If your gym does not:

I would urge you to get your blood pressure taken before you go any further.

Then work out your 10RM. This is just by trial and error. By the tenth rep you will be really struggling but although it will not be possible to do another, you will complete it.

Do not go for the 1RM unsupervied, you could do yourself some serious damage.

When you have your 10RM, come back to me and I will give you a better programme.
 
Re: Bodybuilding & Cricket

OK so after a long day in the gym trying out many weights and enduring many stares I have got all my 10RM's.

David, I'm usually there for around 1 and a half hours to 2 hours.

PS. The reason why some 10RM's are the same or less weight then my recorded last set is because this last set is usually assisted.
 
Re: Bodybuilding & Cricket

Next time you go to the gym, test these figures. Just do 1 set of 10 reps at your 10RM. Are you sure you have found your limit?

Do not use the same muscle groups twice in a row.
 
Re: Bodybuilding & Cricket

My initial reaction is that you have a solid bodybuilding style workout there.

You are doing a lot of sets and a lot of isolation work, which is great for bodybuilding. Well done on that.

If you are training for cricket you could cut that down a lot. You would have less muscle mass but more functional strength.

So the question is, what is more important?
 
Re: Bodybuilding & Cricket

Strength by far is more important, I'd love to be able to bench 100 and not have to carry a huge chest.

10RM's are now updated, all figures have been tested.
 
Re: Bodybuilding & Cricket

Before we take a look at your programme, is there anything else we need to consider?

For example:

Do you play any other sports?
Do you have any injuries?
Do you have any medical condition(s) we need to know about?
 
Re: Bodybuilding & Cricket

Nope, just cricket.

Not major injuries, but i tend to get slight niggles in my left knee and right elbow.

Nope.
 
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