All workouts are intended to be performed at the local park. The 10 minute walk to the park will be considered a partial warm up and exercises may commence once at a good open location within the park. Making use of the Parkour facility for Plyometric training is recommended but not essential. We will have the opportunity to correspond at the end of weeks 2 and 4.

Introduction.

Exercises are chosen to improve overall strength, sprint performance, acceleration, stance, endurance, and batting and bowling power for field based sports. Exercises will increase at 2 points from baseline. 10% increase in all apart from pulse raisers, sprint distance and walk/jogging distance at both week 3 and week 5. Sprint distance will increase by 10m at week 3 and 20m at week 5. Walk/Jogging distance will increase at week 3 by 20m and become a jog and at week 5 increase by 20m making the final distance 140m, the same distance approximately as the minimum cricket field size of 137.16m . RPE levels will rise and moderate intensity will become more towards vigorous. All exercises chosen have been selected based on results found from previous studies. Keys for all abbreviations can be found below.

Section 1.1 – Calisthenics Training for Strength. (Video and Guidance)

Video 1 (Calisthenics)

Guidance –

Weeks 1-2

Pulse raiser, jogging on spot, 30s.

Jumping on spot, 20s

Jumping jacks, 10s

RPE: 4-5

1 minute rest…

Press ups, 60% of max reps capable for, 3 sets, and 30s rest between sets.

Facing down using hands and feet as contacts to the ground lower yourself slowly towards the ground flexing arms should reach a right angle. When pressing up aim to push hard and contract chest when arms are at full extension. This exercise will help you build up strength and size in your pectorial muscles.

Sit ups, 60% of max reps capable for, 3 sets, and 30s rest between sets.

Lay flat on the floor bend knees until feet are in close proximity to lower back. Feet together, hands on thighs and slide hands up until the palms of your hands crossover your knees.

Back extensions, 60% of max reps capable for, 3 sets, and 30s rest between sets.

Lay face down on the using forearms as a brace against the ground. Extend legs and arms, then raise legs and arms up until you reach your full range of motion. When lowering limbs avoid relaxing and letting them drop. Try to use slow and controlled movements throughout the sets.

Squats, 10 reps for 3 sets with 30s rest between sets.

Please try to maintain good posture throughout the range of motion. Aim to keep knees in line with your big toe on corresponding leg. Use controlled slow movement on the way down aiming to get as low as possible while maintaining good controlled, safe movement. Extend arms out in front of the body, palms facing up, chin tucked in and shoulders back to maintain good form. When elevating accelerate up, not allowing knees to fully extend or lock before controlling the motion back downwards. For more tips and guidelines, please follow Love To Workout Facebook Page

60% of max reps capable = for example, I can do can do 10 press ups before failure. 60% of 10 press ups is 6. I would do 6 reps for 3 sets.

Section 1.2 – Calisthenics Training for Strength. (Video and Guidance)

Weeks 3-4

Pulse raiser, jogging on spot, 30s.

Jumping on spot, 20s

Jumping jacks, 10s

RPE: 4-5

1 minute rest…

Press ups, 70% of max reps capable for, 3 sets, and 30s rest between sets.

Facing down using hands and feet as contacts to the ground lower yourself slowly towards the ground flexing arms should reach a right angle. When pressing up aim to push hard and contract chest when arms are at full extension.

Sit ups, 70% of max reps capable for, 3 sets, and 30s rest between sets.

Lay flat on the floor bend knees until feet are in close proximity to lower back. Feet together, hands on thighs and slide hands up until the palms of your hands crossover your knees.

Back extensions, 70% of max reps capable for, 3 sets, and 30s rest between sets.

Lay face down on the using forearms as a brace against the ground. Extend legs and arms, then raise legs and arms up until you reach your full range of motion. When lowering limbs avoid relaxing and letting them drop. Try to use slow and controlled movements throughout the sets.

Squats, 10 reps for 3 sets with 30s rest between sets.

Please try to maintain good posture throughout the range of motion. Aim to keep knees in line with your big toe on corresponding leg. Use controlled slow movement on the way down aiming to get as low as possible while maintaining good controlled, safe movement. Extend arms out in front of the body, palms facing up, chin tucked in and shoulders back to maintain good form. When elevating accelerate up, not allowing knees to fully extend or lock before controlling the motion back downwards. With more challenging exercises it might be advisable to get some personal training for first few workouts, to make sure that you are executing the exercise correctly and are not putting yourself in a risk of long term injury.

70% of max reps capable = for example, I can do can do 10 press ups before failure. 70% of 10 press ups is 7. I would do 7 reps for 3 sets.