Panache Strength & Conditioning
An advanced cricket-specific training program.
Designed with 4 gym days, 1 long run and 1 interval run.
All exercises are prescribed to improve strength/power/speed in cricket specific movement patterns to improve performance on the field.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Med Ball Rotational Throw
3 x 4 @ 80 %
A2
Lateral Hurdle Hop
3 x 10 @ 12
B1
Trap Bar Deadlift
8, 6, 5, 5, 4, 4 @ 40, 70, 80, 80, 85, 85 %
B2
Isometric DB Bicep Curls
4 x 8 @ 60 %
C1
Hang Clean High Pull
5, 5, 4, 4 @ 50, 60, 70, 70 %
C2
Incline DB Bench Press
4 x 8 @ 70, 70, 75, 75 %
D1
Half-Kneeling Landmine Press
8, 6, 5, 5 @ 50, 70, 80, 80 %
D2
Tricep Pushdown
3 x 10 @ 70 %
E1
Pallof Press with Rotation
3 x 8
E2
Banded Dead Bug
3 x 10
E3
Side Leg Lifts from Ground (ADW, Hip Mobility)
3 x 5
F
Assault Bike
A1
Fire Hydrant Side Leg Raise
3 x 6
A2
Medicine Ball Slam
3 x 4 @ 70 %
B1
Bench Press
8, 6, 5, 5, 4, 4 @ 40, 60, 75, 75, 85, 85 %
B2
Seated SL Calf Raise (machine)
4 x 8 @ 60 %
C1
DB Goblet Rotational Bulgarian Split Squat
4 x 6 @ 60 %
C2
Lat Pulldown
4 x 8 @ 70, 70, 75, 75 %
D1
KB Gorilla Rows
4 x 8 @ 80 %
D2
Nordic Curls
4 x 5
D3
1/2 Turkish Get Up
4 x 5 @ 50 %
E1
DB Zottman Curl
4 x 8 @ 70 %
E2
Depth Jump to Vertical Jump
4 x 3
F
SkiErg
A1
Single Leg Broad Jump & Land
3 x 3
A2
Band Crab Walk
3 x 10
B1
Front Squat
8, 6, 5, 5 @ 50, 70, 80, 80 %
B2
Seated DB Shoulder Press
4 x 8 @ 65, 70, 75, 75 %
C1
1-1-2 DB Bench Press
4 x 5 @ 70 %
C2
Hip Thrust
8, 8, 6, 5, 4 @ 60, 70, 80, 85, 90 %
D1
B-Stance RDL
4 x 6 @ 70, 75, 80, 80 %
D2
Landmine Anti-Rotation
3 x 10 @ 50 %
E1
Half Kneeling Cable Chop
3 x 8 @ 70, 75, 80 %
E2
Swiss Bar Bicep Curl
3 x 8 @ 80 %
E3
DB Drop to Box Jump
3 x 5 @ 40 %
F
Rowing
A
Run
1 x 30:00
Circuit
A
Interval Run - Complete 15 times Time Intervals (1 minute each): - 40 sec jog - 10 sec sprint - 10 sec walk Intensity levels guide: - steady jog (60%) - stride/sprint (90%) - walk Cool down with a 1-2km @ 60-70% Total time = 25-30 mins
A
Clean & Jerk
5, 5, 5, 4 @ 50, 60, 70, 80 %
B1
Zercher Squat
4 x 8 @ 40, 50, 60, 70 %
B2
Chest-Supported DB Row
4 x 8 @ 70, 75, 75, 70 %
C1
Pull-Up
4 x 6
C2
Medicine Ball Skater Hops
4 x 10
D1
KB Front Rack Farmers Carry
3 x 50
D2
Cable Skull Crushers
3 x 12 @ 60 %
E1
Copenhagen Plank
30, 25, 20
E2
Preacher Curl
3 x 8 @ 70, 75, 75 %
E3
American KB Swing
3 x 12 @ 70 %
F
Conditioning Options
Young cricket prodigy
Verified Athlete""I have gained so much strength through Panache Strength & Conditioning's programs. I can see it in my bowling speed, batting power and endurance. I feel much less fatigued after long spells of bowling.""