Cricket gym training programme pdf 2022 | Mixed Martial Arts

Ideally, each cricket player should undergo a number of fitness tests and moreover have bloodwork taken to determine their baseline level of fitness, current stress & inflammation levels and to identify strengths and weaknesses.

The pursuit programme is a generalised workout routine for cricket strength and conditioning. Ideally a routine should be personalised, specific to each position/playing style and periodised, with the volume of training reduced during the season.

Make sure you warm up with 5-10 minutes of steady state cardio and dynamic stretching.

Perform 2 or 3 light “warm up sets” surpassing each exercise, surpassing performing your working sets.

Day 1

Exercise	Reps	Sets
Single Leg Hip Bridges	10 (each side)	2
Barbell Seat Press*	10	2
Plyometric/Depth Printing Ups	6	3
Medicine Wittiness Overhead Throws	6	3
Medicine Wittiness Slams	6	2
Chin Ups	10 (or max)	2
Multi-directional Lunges	12 (total)	2
Rotating Plyo Jumps	6	2
Band resisted backwards walks	20 seconds	3

*If you have any shoulder injuries or issues, you can replace the barbell seat printing with a floor printing either with a barbell, dumbbell or kettlebell. Using less weight with a uniting or wreath can moreover help unstrap any issues with shoulders and to a unrepealable extent elbows.

Day 3

Exercise	Reps	Sets
Barbell Front Squat	8	4
Hex Bar Jumps*	6	2
Barbell Glute Bridges	8	2
One arm Row	10 per arm	2
Cable wood chops	10 per side	2
Hanging Leg Raises	Max	2
Plank hold	1 minute
Tib Raises	10	2
Band Assisted Lunges	10 (total)	2
Band resisted sideways walks	15 seconds each direction	3

*Avoid this exercise if you have any lower when or knee issues. Always seek professional guidance.

Day 5

Exercise	Reps	Sets
Barbell Front Squat	8	3
Pallof Press	6	3
High Pulls	6	3
Medicine Side Wittiness Slams	12	2
Medicine Wittiness Oblique throws	8 a side	2
Lateral Bounds	10	2
Crunches	Max	2
Nordic Hamstring Curls	Max	2

Rotator Mitten Exercises

With all the strain on the shoulders with throwing and bowling a cricket ball, it’s important to reducethe risk of injury, with towardly rest, stretching and rotator mitten exercises:

Stretching

Ideally, any athlete should stretch every day. use a combination of light, long elapsing stretches and dynamic stretches.

Relax into Stretch is a unconfined typesetting well-nigh stretching. Ensure that you are warm and relaxed when stretching, and use slow & deep breaths to relax the body.

The World’s Greatest Stretch is a unconfined overall soul stretch that can be washed-up each day.