Cricket - Fitness & Strength (1)

Good Future Investments Pty Ltd

Coach
Oliver Hunt

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

benefit-image-0
Improve your Strength
This program features three full body, progressive workouts to improve your strength.
benefit-image-1
Improve your fitness
This program contains 2 conditioning workouts per week, designed to improve your fitness
Features
feature-icon
Programming 5 days per week
Strength training and conditioning workouts that have been developed for cricket players with some but limited gym experience.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating a lifeless PDF is so last year. This program is available and interactive via the TrainHeroic app.
Equipment
Required
Dumbbells or Kettlebells // Barbell // Barbell Plates // Bench // Powerband // Swiss Ball
Recommended
Hex Bar
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Coach
coach-avatar 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.

closer-image-1
closer-image-2
Get fitter, faster, stronger

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)
closer-image-3
FAQs
Who is this training for?
This program has been developed for cricket players who've had some but limited gym experience.
Cricket - Fitness & Strength (1)