CRICKET 12-WEEK PRE-SEASON PROGRAM
TRIAX Performance
Are you looking to take your cricket to the next level this pre-season? Well, this 12-week strength and conditioning training program is for you!
This program draws upon the principles used to train elite level cricketers and is designed to compliment your skill-based training and help you to develop the key physical attributes (endurance, strength, speed & power) required to perform optimally as a cricketer.
There are three main phases of training within this program:
Phase 1 | Weeks 1-6 Aerobic Conditioning & Endurance/Strength
Phase 2 | Weeks 7-9 Aerobic & Anaerobic Conditioning & Strength/Power
Phase 3 | Weeks 10-12 Anaerobic Conditioning & Maximal Strength/Power
**Note **
- This program is designed for those who have some experience in the gym to help develop endurance, strength, speed & power.
- While the order of the sessions each week is designed to flow optimally, we understand that sometimes life gets in the way. You have the freedom to move sessions to days that suit you best
Price is listed in USD. Approximate AUD cost = $75
Conditioning
A
Lower Body Warm Up
Lower Body Warm Up A. 5 min light jog/cycle B. 1 set of each: 5 x Crabwalk (2-3m) e/s 10 x Glute Bridge 10 x Single Leg Glute Bridge e/s 10 x Clams e/s 10 x Kneeling Thoracic Open Up e/s 10 x Fire Hydrant - Standing e/s 10 x Bird-Dog + Ball Catch e/s 5 x Skater Jumps e/s
B
Box Squat
3 x 12 @ 60 %
C1
RDL
3 x 12 @ 60 %
C2
Step Up
3 x 20 @ 60 %
D1
Leg Extension
3 x 12 @ 60 %
D2
Prone Machine Hamstring Curl
3 x 12 @ 60 %
E1
Calf Raise
3 x 12 @ 60 %
E2
Side Lunge
3 x 20 @ 60 %
F1
Side Plank
3 x 0:40
F2
Paloff Press
3 x 20
F3
Anti Rotation Hold
3 x 0:20
Conditioning
A
Lower Body Mobility Circuit
Lower Body Mobility Circuit Seated Hip Flexor Holds - 6 x 5s holds each leg Bretzzel - 2 x 30s holds each leg Hip 90/90's - 6 reps per side Russian Baby Maker - 10 reps Kneeling Thoracic Open Up - 6 reps each side Scorpion Stretch - 6 x 5s holds each side Optional - Foam rolling of lower body muscles (ie. calves, quads, hamstrings..)
Conditioning
B
Shoulder Warm Up for Cricketers
Shoulder/Pre Bowling Warm Up 10 x Mini-Band External Rotation Complex (1 rep = straight arm, left diagonal and right diagonal) 10 x Mini-Band Overhead Pull Apart 10 x Band 90 degree External Rotations (on each arm) 10 x Band Follow Throughs (on each arm) 10 x Band Release Point Holds (bowling arm only) 10 x Double Band Bowling Drill (bowling arm only)
Conditioning
A
Upper Body Warm Up
Upper Body Warm Up 1 x 8 each side Band Internal Shoulder Rotation 1 x 8 each side Band External Shoulder Rotation 1 x 8 of each Band Row (0, 45, 90 degree) 1 x 8 Band Pull Apart (Chest) 1 x 8 Band Pull Apart (Overhead) 1 x 8 each side Bird-Dog Lateral Band Pull 1 x 8 each side Plank Fwd Slides
B1
Bench Press
3 x 12 @ 60 %
B2
Seated Cable Row
3 x 12 @ 60 %
C1
Lat Pulldown
3 x 12 @ 60 %
C2
DB Shoulder Press
3 x 12 @ 60 %
D1
DB Reverse Fly
3 x 12 @ 60 %
D2
Half Kneeling Cable Woodchop
3 x 20 @ 60 %
Conditioning
E
ARM FARM (8mins)
5 MINUTES AS MANY SETS AS YOU CAN (no rest) - Skull Crushers x10 - Lateral Raises x10 - Hammer Curl x10
Conditioning
A
Lower Body Mobility Circuit
Lower Body Mobility Circuit Seated Hip Flexor Holds - 6 x 5s holds each leg Bretzzel - 2 x 30s holds each leg Hip 90/90's - 6 reps per side Russian Baby Maker - 10 reps Kneeling Thoracic Open Up - 6 reps each side Scorpion Stretch - 6 x 5s holds each side Optional - Foam rolling of lower body muscles (ie. calves, quads, hamstrings..)
Conditioning
B
Shoulder Warm Up for Cricketers
Shoulder/Pre Bowling Warm Up 10 x Mini-Band External Rotation Complex (1 rep = straight arm, left diagonal and right diagonal) 10 x Mini-Band Overhead Pull Apart 10 x Band 90 degree External Rotations (on each arm) 10 x Band Follow Throughs (on each arm) 10 x Band Release Point Holds (bowling arm only) 10 x Double Band Bowling Drill (bowling arm only)
Conditioning
A
General Warm Up
General Warm Up 20m Jog | On way back 10m of walking lunge + twist & 10m of lateral lunge 20m Jog | On way back 20m of Pendulums 20m Side Step (change sides halfway) 20m Carioca/Grapevine 10m Low (Ankle) Dribbling into 10m High (Knee) Dribbling + 20m Stride @ approx 60-70% 20m A-Skip + 20m stride @ approx 60-70% 4 x 40m strides (70/80/90/95%)
B
Run
100, 200, 300
C
Run
200, 400, 200
D
Run
300, 200, 100
Recovery
E
Running Cool Down
Running Cool Down Jog @50% for 4-5 minutes, including the below dynamic stretches: a) Walking Lunges b) Knee To Chest Holds c) Side Lunges d) Arabesques Static Stretches: 2-3 x 30s holds for each muscle and on each side a) Hamstrings b) Quads c) Calves d) Groins e) Hip Flexors f) Scorpion Stretch
Conditioning
A
Whole Body Warm Up
Warm Up Complex: 2 x 5m Band Crabwalks 1 x 10 Hip Thrusts 1 x 5 each side SL Hip Thrusts 1 x 8 each side Clams/Oysters 1 x 8 each side Kneeling Thoracic Open Ups 1 x 8 each side Bird-Dog Ball Bounce 1 x 8 each side Hip Flexor with Band - standing 1 x 8 of each Band Row Complex (0,45 & 90 deg)
B1
Rack Pull
3 x 12 @ 60 %
B2
Cable Hip Extension
3 x 20 @ 60 %
C1
Incline DB Bench Press
3 x 12 @ 60 %
C2
Single Arm Standing Cable Row
3 x 20 @ 60 %
D1
Split Squat
3 x 20 @ 60 %
D2
GHD Iso Hold
3 x 4 @ 10
E1
Kneeling Single Arm Cable Pulldown
3 x 20 @ 60 %
E2
Half-Kneeling DB Shoulder Press
3 x 20 @ 60 %
Conditioning
A
BIKE #1
WARM UP: 5min spin at moderate pace 6 minutes: 30s HARD | 15s EASY 1min spin 6 minutes: 15s HARD | 15s EASY 1min spin 5 minutes: 10s HARD | 20s EASY 1 min spin 5 minutes: 30s HARD | 30s EASY COOL DOWN: 3min light spin
Conditioning
A
ROW #1
WARM UP: 3min easy row Row 250m 1 min rest Row 500m 1 min rest Row 750m 1 min rest Row 1000m 1 min rest Row 750m 1 min rest Row 500m 1 min rest Row 250m COOL DOWN: 2min easy row
Damon Bednarski
Level 2 ASCA accredited S&C Coach with over 6+ years industry experience working with male and female cricket, football (AFL) and soccer athletes.
For as little as $2 (AUD) a session you can follow the same evidence-based protocols your favourite state and international cricketers follow during their pre-seasons.
Get CRICKET 12-WEEK PRE-SEASON PROGRAM
