Cricket - Fitness & Strength (1)
Good Future Investments Pty Ltd
Want to get fitter and stronger but not sure how? Read various articles online but still not sure what to do? Rather than trying to write your own program, why not follow one that’s been designed for you by a specialist cricket strength & conditioning coach? It takes the guess work out of it. Oliver Hunt, the Lead Strength and Conditioning Coach at Gloucestershire County Cricket Club has developed this one for cricket players who've had some but limited gym experience.
Disclaimer: Your participation in this program is with knowledge that you risk suffering an injury. Risk of injury increases when the exercise involves loaded activities, you train alone or at high intensity, by significantly increasing or decreasing the amount of training you do or by not using equipment correctly. While we use our best efforts to provide safe guidelines, we cannot guarantee you won't be injured, and will not be liable for any injury you suffer as a result. If you don’t feel capable of managing these risks, do not buy the program and seek assistance from an appropriately trained professional. By proceeding you agree to our full T&Cs here: https://athleticperformancematters.com.au/terms-of-use
Prep
A
Warm up W1-4 - Cricket S&C
Kneeling Spiderman - 5/ side (2 sets) Double Leg Glute Bridge - 10 (2 sets) Angry Ape - 5/leg (2 sets) Stomping Bear 5/leg (2 sets)
B1
Plate Squat
3 x 12
B2
Deadbug: Assisted Bent Knee Heel Tap
3 x 10
C1
Kneeling Good Mornings
3 x 12
C2
Side Plank - Kneeling
3 x 15
D1
Split Squat - DB Front Loaded
3 x 10
D2
Calf Raise - Dbl Leg - Unloaded
3 x 20
E1
Kneeling - Push-Up
3 x 10
E2
Pullover - Lying to Knees
3 x 10
Conditioning
A
Warm Up - W1-4 - Cricket S&C - Cond
Jog Throughs - 2x20m - jog between 2 cones, 20m apart Small Skips - 2x20m Backwards Running - 2x20m Heel Flicks - 2x20m Double Leg Ankle Hop - 10 A March - 10m B Stretch - 2x 10/leg
B
Intervals
Prep
A
Warm up W1-4 - Cricket S&C
Kneeling Spiderman - 5/ side (2 sets) Double Leg Glute Bridge - 10 (2 sets) Angry Ape - 5/leg (2 sets) Stomping Bear 5/leg (2 sets)
B1
Plank
3 x 0:30
B2
Pallof Press - Banded
3 x 10
B3
Step-Ups
3 x 8
C1
Kneeling Swiss Ball Mini Rollouts
3 x 10
C2
Kneeling Plate Rotations
3 x 5
C3
Adductor Side Plank
3 x 15
D1
Deadbug: Assisted Heel Slides
3 x 10
D2
Kneeling side plank with clams
3 x 10
D3
Lateral band walks
3 x 10
Conditioning
A
Warm Up - W1-4 - Cricket S&C - Cond
Jog Throughs - 2x20m - jog between 2 cones, 20m apart Small Skips - 2x20m Backwards Running - 2x20m Heel Flicks - 2x20m Double Leg Ankle Hop - 10 A March - 10m B Stretch - 2x 10/leg
B
Intervals
Prep
A
Warm up W1-4 - Cricket S&C
Kneeling Spiderman - 5/ side (2 sets) Double Leg Glute Bridge - 10 (2 sets) Angry Ape - 5/leg (2 sets) Stomping Bear 5/leg (2 sets)
B1
KB Deadlift
3 x 12
B2
Press Up Hold with Shoulder Taps
3 x 10
C1
Glute Bridge (Mid Lever)
3 x 12
C2
Side Plank - Kneeling
3 x 15
D1
Split Squat - DB Front Loaded
3 x 10
D2
Wall Sit with Calf Raises
3 x 10
E1
Kneeling - Push-Up
3 x 10
E2
Lying Banded Rows
3 x 10
Oliver Hunt
Oliver is the Talent Pathway Strength and Conditioning Coach at Gloucestershire County Cricket Club who are based in the UK. During his time at Gloucestershire he has also been the Lead Strength and Conditioning Coach for Western Storm; a professional female cricket team based in the South West of England.
Improve your strength, fitness and movement with this program developed by cricket strength and conditioning coach, Oliver Hunt. By proceeding you agree to our full T&Cs here: https://athleticperformancematters.com.au/terms-of-use
Get Cricket - Fitness & Strength (1)
