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Weight routine

So train using mostly compound movements. A game of Cricket is played almost entirely standing up, unless you make a dive while fielding or to avoid a run out. Thus there's no sense in doing most exercises lying or seated on the ground or on a bench. For example do standing military presses rather than seated military presses , free standing dumbbell rows , rather than doing them supported on a bench , etc.

This type of training will have a far better carryover effect on the field. In any form of training progression is a vital factor, and it is the same for strength training too. Using the same weights for every workout over a long period of time will not help you improve. If you are scared of lifting heavier weights, then please do not bother entering the weight room because you will not benefit much.

Ensure that you gradually add weight to the bar while maintaining proper form to keep progressing. How may days should you strength train? Obviously you cannot follow the strength training frequency of a weightlifter since you devote a lot of your training time to developing your skills and improving your conditioning. This means that you will have to follow a low frequency workout in the beginning to have enough energy left for your skills and conditioning sessions. For most beginners 3 alternate days per week works best and allows enough time for recovery.

As you progress you can increase the frequency to days a week if required. Different coaches advise to use different combinations of sets and reps.

Many trainers recommend lifting light to moderate weights for high reps. The reasoning they give is that it is unsafe to use heavier weights and it is unnecessary to do so since the players are not weightlifters. I agree that Cricketers are not weightlifters, but we are talking about strength development here. By lifting light to moderate weights you will never build a lot of strength. As far as risk goes, watch your form and you will do well.

I generally recommend training mostly using reps and sets for Cricketers. If your reps are on the higher side then keep the sets on the lower side, and if the reps are low then keep the sets on the higher side. Thus if you chose to do 5 reps then do sets, and if you choose to do 10 reps then do 3 sets.

You can and should vary your training between the rep and set ranges. Once I was discussing with a trainer of a junior Cricket team about how they train. He informed me that with weights they do 4 weeks of mass training, 4 weeks of strength training and 4 weeks of endurance training. Hearing this I was surprised. I mean why does every Cricketer need to go through a mass training phase and an endurance phase? If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.

Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.

This will improve your overall fitness balance. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: Be Consistent Chase Squires is the first to admit that he's no fitness expert.

Their top three suggestions: Even 20 minutes a day twice a week will help tone the entire body. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing. Use the Buddy System Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson.

Be Happy Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree. Watch the Clock Your body clock, that is. Call In the Pros Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most. The Cricket Workout Plan is a well-designed and effective program to aid in developing strength and endurance.

Taking on this particular cricket workout will yield you a complete total-body routine that still leaves ample time for practice and competition. Best of all, no part of the cricket f Best of all, no part of the cricket fitness training involves long hours in the gym. The Cricket Workout Program The cricket workout routine will require a simple three days each week.

The workouts themselves should range between minutes if performed without taking additional rest. Each day focuses on different muscle groups, allowing the whole body to be worked throughout the week. The first workout of the cricket fitness program is the Upper Body Workout.

The chest, back, shoulders and arms get their work in this workout. Free weights, machines, and resistance bands will help you procure the proper resistance for each move. The cricket fitness exercises should all be performed with superb form to create lasting change and prevent injury.

Therefore, understand the repetition demands and choose resistance wisely. The Lower Body Workout will come in the middle of the week and utilize mostly machines to make an efficient routine. Here, you should focus on really feeling the muscles work and contracting them to get maximum benefit. Your legs are important to every aspect of your fitness, including working with all the other muscles of the body to create supreme cricket batting strength.

The Core Workout wraps up the week by focusing on the abdominal area. Here you will develop a center of energy and power.

This workout will be rough to get through, but you will feel amazing results from pressing on and not giving up. Push for More Each of the resistance workouts will demand increases in repetitions for every move through week three. In the fourth week, your reps will remain the same as the third, so try adding more resistance during this final phase. No Overkill Your muscles will get a great workout and respond well to the total body conditioning provided in the cricket fitness training program.

Remember, though, that cricket fitness is more than just strength. You want to be able to perform on the field, not just in the gym. Therefore, follow the cricket workout plan to the letter.