Beginner winter weight training for cricket
Don't put away your thoughts of cricket when the season ends. You can use the winter to improve your base of strength and power for next season.
The benefits are huge because work in the gym transfers directly to the pitch. More speed, more power and even better endurance.
The benefits are not the issue though. Most people know that working out is good for you. However many cricketers don't know where to start with this kind of planning and programming so they don't bother.
Starting simple
The answer for many is a simple plan that's easy to follow but teaches the basics well. Something like the Beginner Strength Training Program that Mehdi has come up with.
It's the type of plan you can take to any decent gym and get going on with some basic coaching from an instructor. It's a plan to build from.
Customised strength for cricket
While you could take the plan as it is without any issues at all I would like to recommend a couple of small changes to make it slightly more cricket specific.
Below is the cricketers version of the plan. You need to read the notes on the original plan by Mehdi at Stronglift.com (link above):
Workout A
- Front Squat: 5x5
- Bench Press: 4x5
- Pull Up: 3xfailure
- Cook Hip Lift 2x8
Workout B
- Front Squat: 5x5
- Inverted Row: 3xfailure
- Trap Bar Deadlift: 1x5
I have added a specific exercise that develops strength in the hamstrings (Cook Hip Lift) and replaced an overhead lift (which can cause issue for bowlers) with a back/shoulder pulling exercise. The Inverted Row also has the benefit of being the perfect opposite of the Bench Press.
Purely for safety I have changed to the Front Squat and Trap Bar Deadlift. These lifts are very difficult to get wrong.
Do you have any suggestions for improving strength in the off season? Do you have any questions about this program? Post a comment below and I'll get back to you.
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Comments
Thanks for the backlink David.
I link your version of the program. Front Squats & Trap Bar Deadlifts are indeed much safer.
It is true that some shoulders are not made for the Overhead Press, however I have found posture to be more decisive than the actual exercise which is used.
The Overhead Press is superior to the Bench press: more core, strength transfer from the floor up. More real world results. Football, shot put & I'd say cricket would benefit more from an overhead press/incline press than the flat bench press.
You've got a nice blog btw David. Clean & professional design and a nice niche you have. Continue the good work.
Thanks for the backlink David.
I like your version of the program. Front Squats & Trap Bar Deadlifts are indeed much safer.
It is true that some shoulders are not made for the Overhead Press, however I have found posture to be more decisive than the actual exercise which is used.
The Overhead Press is superior to the Bench press: more core, strength transfer from the floor up. More real world results. Football, shot put & I’d say cricket would benefit more from an overhead press/incline press than the flat bench press.
You’ve got a nice blog btw David. Clean & professional design and a nice niche you have. Continue the good work.
I agree with you about the overhead press and incline press and I do program them at certain times. The reason I left it out is to allow the beginner to develop to basic technique first. I also like the push press for developing power transfer.
Ok I understand David. Tnx for clarifying.