Here’s A Template for Using Powerlifting for Maximum Cricket Power
This is a guest article by powerlifter and club cricketer Brian Wardle.
After my last article on how powerlifting raises cricket performance I got a number of questions about the nuts and bolts of how to set up a programme for cricketers.
This prompted me into writing this article: a detailed beginner’s off-season plan using the conjugate method I talked about last time.
If you have not read the other article I recommend you go back and read it first, especially if you are new to powerlifting as a way of training for cricket.
Beginner’s off season strength programme
As I have mentioned, the plan is based on the conjugate method. This allows you to gain and maintain strength, power and muscle all year long.
This is done through training all physical qualities together in one complete training week.
Here is a typical week’s template for you to follow.
The week is spilt into 4 days with no serious cricket skill training (that’s why it’s off season).
The best way to do it is Monday, Tuesday, Thursday, and Friday: if it suits you better you can do Tuesday, Wednesday, Friday, and Saturday.
Always warm up with active stretching and foam rolling before you begin your strength and power training.
Day 1: Max Effort Upper Body
A. Core movement (Choose one of the following and work up to a heavy set of 1-5 reps)
- Bench Press
- Floor Press
- Incline Bench Press
- Decline Bench Press
B. Accessory movement (Choose one of the following and perform 3-4 sets of 6-8 reps)
- Close Grip Bench Press
- Dumbbell Bench Press (Neutral Grip)
- Low incline Dumbbell Bench Press
C. Pick an exercise from list 1 and an exercise from list 2 and perform 3-4 sets of 8-12 reps on each
- Bent over Barbell Row
- Bent over Dumbbell Rows
- Pull-ups
- Pull downs
D. Pick 1 exercise and perform 3 sets of 12-15 reps
- Lateral Raise
- Bent over raises
- Single arm dumbbell shoulder press
- Neutral grip dumbbell shoulder press
Day 2: Dynamic Effort Upper Body
A. Core movement (Pick one exercise and perform 8-12 sets of 3 reps EXPLOSIVELY as possible! (rest 30s in between sets)
- Bench Press (use 50-60% of your 1 RM)
- Press up
- Medicine ball chest pass (use 10% of body weight)
B. Accessory Movement (Pick one exercise and perform 3-4 sets of 8-10 reps)
- EZ triceps Extension
- Dumbbell rolling triceps extension
- Overhead rope extension
C. Pick 2 exercises and perform 3-4 sets of 8-12 reps on each
- Dumbbell Push press
- Bradford Press
- Seated dumbbell Neutral grip Press
- Single arm shoulder press
D. Pick one exercise and perform 3 sets of 12 -15 reps
- Face pulls
- Seated row
- Single arm cable row
- Pull-ups
Day 3: Max Effort Lower Body
A. Core Movement (Pick one exercise and work up to a heavy set of 1-5 reps)
- Squat
- Deadlift
B. Accessory Movement (Pick one exercise and perform 3-4 sets of 4-6 reps)
- Rack pull (below knee height)
- Front squat
- Good morning
- Sumo Deadlift
C. Single Leg Movement (Pick one and perform 3-4 sets of 8-10 reps)
- Step up
- Lunge
- Bulgarian Split Squat
D. Pick one and perform 3 sets of 15-20 reps
- Kettle bell swings
- Pull-through
- Supine Hip Extension Leg Curls
- Reverse Hyper Extension
Day 4: Dynamic Effort Lower Body
A. Core Movement (Pick one exercise and perform 8-12 sets of 1-2 reps (of 50-60% of your 1RM) EXPLOSIVELY as possible!)
- Squat (1 rep)
- Deadlift (2 reps)
B. Pick one exercise and perform 3-4 sets of 6-8 reps
- Romanian Deadlift
- Good Morning
- Heavy kettlebell
C. Single Leg movement (Pick one exercise and perform 3 sets of 12-15 reps)
- Pistol Squat
- Terminal Knee Extension
- Walking Lunge
- Sled Pull
D. Choose one to two exercises and perform 3 sets of 10-25 reps
- Band Crunches
- Reverse crunch
- Plank
- Side Plank
- Cable chops
Program notes
- Rotate core movements every 2 weeks
- Rotate all other exercises after 4 weeks
- Deload every 4th week (by reducing the weight)
- Always use good technique
- Leave three days between max effort upper and max effort lower days
- Select exercises which strengthen your weaknesses
- Ensure you are medically able to begin the programme. This is your responsibility.
I have seen first hand the power of this method. So why not give it a go in your off-season and find out for yourself?
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Comments
the training program was designed for beginners like eg cricketers.
how would you design a training program for power-lifters?
if making your own training program with the conjugate system, what would you do and how many exercises would you put in.
maybe max effort exercises with squatting with chains, boxing squatting. assistace workout leg press or power shrugs.
is there something more i need to know about this training program?
This is a general strength program, not really SPECIFICALLY for cricket all though the title says so :-$
The template is basically what I have toyed around with,. I guess it's not set in stone but the guidelines are the same. Choose 1 main movement, then an exercise to compliment that movement, followed by 3-4 other movements that help with the main lift.
Looking back I realise this isn't as straight forward as may seems. At the time of writing it all made sense in my head, but if you haven't any experience lifting weights then just stick to learning how to squat, bench, deadlift and press first of all.
Brian/david
about the conjugate system is it possible to put in weightlifting excerises?
maybe pulls and power clean on a dynamic day? I don't know. what do you think about if these excerises were put into the conjugate system?
Hi glee. The conjugate system was originally designed for olympic lifts so yes that would be perfectly acceptable. Louis simmons adopted the work from eastern block olympic weightlifting and adapted it for powerlifting. So you would just be taking it back to its original routes
hey brian,,many trainers advice that cricketers shouldnt use heavy weight as it will make their muscles big and they would loose their flexibility.they also recommend that you should not be doind some specific shoulder exercises like lateral raises.whatz your thought about it?