Cricket - Pre Season - Novice Strength & Fitness Program: Training by Neil Gorman in TrainHeroic

Athletic Performance Matters

Coach
Neil Gorman

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Improve your Strength
This program features three full body, progressive workouts to improve your strength.
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Improve your fitness
This program contains 2 conditioning workouts per week, designed to improve your fitness
Features
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Programming 5 days per week
Strength training and conditioning workouts that have been developed for cricket players with some but limited gym experience.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating a lifeless PDF is so last year. This program is available and interactive via the TrainHeroic app.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Warm up W1-4 - Cricket - Dev Prog

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 10

E1

Kneeling - Push-Up

3 x 10

E2

Pullover - Lying to Knees

3 x 10

Monday
Week 1 Day 2

Conditioning

A

Warm Up - W1-4 - Cricket Dev Prog - 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

Tuesday
Week 1 Day 3

Prep

A

Warm up W1-4 - Cricket - Dev Prog

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

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

Wednesday
Week 1 Day 4

Conditioning

A

Warm Up - W1-4 - Cricket Dev Prog - 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

Thursday
Week 1 Day 5

Prep

A

Warm up W1-4 - Cricket - Dev Prog

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

1 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

FAQs
Who is this training for?
This program has been developed for rugby players who've had some but limited gym experience.
Cricket - Pre Season - Novice Strength & Fitness Program