Hi everyone,
This is my new training log. I started one a couple of years back but now I am starting a fresh new log for a fresh new season.
Background:
13 year old fast bowling allrounder who is currently playing in England and Africa (I would prefer not to reveal exactly where), which is where I live. Vice-captain of my prep school team, currently playing for the u13 1st XI for the second year running, and playing for an adult club team here where I live. I am opening the bowling for both sides at the moment, and I bat 3 for my school and 4 for my club.
Comments
27 Apr 11 at 11:44
ant999
Posts: 44
Joined: 29 Dec 09
Offline
My preseason work has revolved mostly around my discovery of the gym, which I am now going to about every other day, In the gym at the moment I am working on injury prevention. I also have practices on Wednesday and Friday for my club side so that is most of my skill work since there is a good coach there.
Today I have practice and gym, both at the same place convinently. I know it is not reccomendable training straight after gym, but after going to the gym I feel more energetic, despite the aches.
This is what I am doing in the Gym Today:
Warm up:
Dynamic Stretches on treadmill, 5 mins light jog
Static Stretching
Core Circuit, 2x 10 each exercise:
Knee Raises
Roman Chair Sit ups
Pallof Press
Cable Cross overs
Medicine ball plank
Lat Pull Downs.
Pushing: 2x10
Squats
Single Leg Deadlift
Dumbell Jump Squat onto step
Pulling: 2x10
Seated Rows
One Arm Rows
Lat Pull Downs
You are doing a lot of good work there Ant. You are a poster boy for cricket fitness!
The fact you are leaving the gym energised rather than exhausted is a good sign. That is how you should feel. There is no problem with training right afterwards if you feel that way.
Your workout is solid. I would make a couple of small changes:
* Drop the 5 minutes jogging. No need. Do more dynamic stretches.
* If you want to foam roll, replace the static stretches with foam rolling.
* Do your static stretching last thing t night before bed (i.e. not it the workout)
* Swap lat pulldowns with chin ups (see here for tips)
* Drop the Roman Chair Sit Ups, they suck. Try a plank or an Ab Roll Out.
* Make the jump squat the first exercise and dont do it in a circuit.
* Don't bother with dumbbells for the jump squat. Jump to a higher step.
* Move the injury prevention stuff. Do it first or superset it with a big exercise.
The one worry I have is the time of the workout. 32 sets will take you over an hour and a half. Add in a 10 minute warm up and interval training for say 20 minutes and you are in the gym for 2 hours. That is way too much.
Cut the number of sets to 15-20 by doing less exercises and superset exercises and you will save a lot of time. Aim to be done in an hour start to finish. Any more is too much.
28 Apr 11 at 11:54
ant999
Posts: 44
Joined: 29 Dec 09
Offline
Cheers David, really appreciate the tips.
Yesterday training was cancelled and my parents were busy so neither training or gym happened. Went to gym this morning and completed above workout.
How does this modified workout look. It wont really apply as I am back at school sunday and Parents extremely busy with big dinner party so no more gym, just one training session on Friday.
Warm up:
Dynamic Stretches on treadmill
Core: 10 reps, 1 set
Jump Squat onto step
Pallof Press
Cable Chops
Plank (40 seconds)
Side Plank (40 Seconds)
Ab Rollout
Pulling:
Seated Rows 2x10
One Arm Rows 10reps
Lat Pull Downs (no pull up bar in gym, quite basic) 10 reps
External Rotation 10 reps
could do with more pulling ideas
Pushing:
Squats 2x8
Single Leg Deadlift
Lunge 2x8
Scap Push ups 2x5
Intervals on bike, rowing machine
Thanks for the poster boy comment, the problem is i probably wouldnt look very good on a poster!
I do a lot more excercise than other, fitter people than me, but that said, I do eat quite a lot, and that combined with a slow metabolism results in a 2 or 3 of extra kilos of fat which I can never seem to burn off.
Could I please have some nutrition tips. At school we have some choice, are there any general rules to a) cut down on the calories and b) Stick to a nutrition plan. At school I cannot really choose what I want as you can imagine, but there is a fair amount of variety, problem is im not a great vegetable eater. I can manage brocolli, spinach, beans, mushrooms but cannot stand salad and carrots and other things like that.
Please help!
Cheers
Ant
14 May 11 at 18:12
ant999
Posts: 44
Joined: 29 Dec 09
Offline
Hi everyone.
Season underway and lots happened already. I kicked off the season well with 27 *, 29 & 30, as well as 6 wickets. Then I bowled a bit of a overly aggressive spell and made an ongoing niggle into a bit of a problem. My shoulder flared up and due to working a bit too much, my shins started to feel stiff as well. I played as a batsman for a game, got 17 then ran into my partner, and today, with my shoulder quite a bit better, bowled with a sluggish run up and about half of my bowlling speed, and took 4 wickets, to no avail as our teams unbeaten streak ended(i got 7 runs). Seeing the doc on monday, and will probably sit out a week to let myswlf recover. Ill try to update you soon
Ant
15 May 11 at 05:51
David Hinchliffe
Posts: 5540
Joined: 06 Mar 18
Offline
Try and train around it if you can, and look after yourself!
Offline
Comments
Posts: 44
My preseason work has revolved mostly around my discovery of the gym, which I am now going to about every other day, In the gym at the moment I am working on injury prevention. I also have practices on Wednesday and Friday for my club side so that is most of my skill work since there is a good coach there.
Today I have practice and gym, both at the same place convinently. I know it is not reccomendable training straight after gym, but after going to the gym I feel more energetic, despite the aches.
This is what I am doing in the Gym Today:
Warm up:
Dynamic Stretches on treadmill, 5 mins light jog
Static Stretching
Core Circuit, 2x 10 each exercise:
Knee Raises
Roman Chair Sit ups
Pallof Press
Cable Cross overs
Medicine ball plank
Lat Pull Downs.
Pushing: 2x10
Squats
Single Leg Deadlift
Dumbell Jump Squat onto step
Pulling: 2x10
Seated Rows
One Arm Rows
Lat Pull Downs
Injury Prevention: 2x10
External Rotation
Lunges
Shoulder Stretches
Scap Press Ups
Cardio:
Interval training on bike
Any suggestions welcome
Posts: 5540
You are doing a lot of good work there Ant. You are a poster boy for cricket fitness!
The fact you are leaving the gym energised rather than exhausted is a good sign. That is how you should feel. There is no problem with training right afterwards if you feel that way.
Your workout is solid. I would make a couple of small changes:
* Drop the 5 minutes jogging. No need. Do more dynamic stretches.
* If you want to foam roll, replace the static stretches with foam rolling.
* Do your static stretching last thing t night before bed (i.e. not it the workout)
* Swap lat pulldowns with chin ups (see here for tips)
* Drop the Roman Chair Sit Ups, they suck. Try a plank or an Ab Roll Out.
* Make the jump squat the first exercise and dont do it in a circuit.
* Don't bother with dumbbells for the jump squat. Jump to a higher step.
* Move the injury prevention stuff. Do it first or superset it with a big exercise.
The one worry I have is the time of the workout. 32 sets will take you over an hour and a half. Add in a 10 minute warm up and interval training for say 20 minutes and you are in the gym for 2 hours. That is way too much.
Cut the number of sets to 15-20 by doing less exercises and superset exercises and you will save a lot of time. Aim to be done in an hour start to finish. Any more is too much.
Posts: 44
Cheers David, really appreciate the tips.
Yesterday training was cancelled and my parents were busy so neither training or gym happened. Went to gym this morning and completed above workout.
How does this modified workout look. It wont really apply as I am back at school sunday and Parents extremely busy with big dinner party so no more gym, just one training session on Friday.
Warm up:
Dynamic Stretches on treadmill
Core: 10 reps, 1 set
Jump Squat onto step
Pallof Press
Cable Chops
Plank (40 seconds)
Side Plank (40 Seconds)
Ab Rollout
Pulling:
Seated Rows 2x10
One Arm Rows 10reps
Lat Pull Downs (no pull up bar in gym, quite basic) 10 reps
External Rotation 10 reps
could do with more pulling ideas
Pushing:
Squats 2x8
Single Leg Deadlift
Lunge 2x8
Scap Push ups 2x5
Intervals on bike, rowing machine
Thanks for the poster boy comment, the problem is i probably wouldnt look very good on a poster!
I do a lot more excercise than other, fitter people than me, but that said, I do eat quite a lot, and that combined with a slow metabolism results in a 2 or 3 of extra kilos of fat which I can never seem to burn off.
Could I please have some nutrition tips. At school we have some choice, are there any general rules to a) cut down on the calories and b) Stick to a nutrition plan. At school I cannot really choose what I want as you can imagine, but there is a fair amount of variety, problem is im not a great vegetable eater. I can manage brocolli, spinach, beans, mushrooms but cannot stand salad and carrots and other things like that.
Please help!
Cheers
Ant
Posts: 44
Hi everyone.
Season underway and lots happened already. I kicked off the season well with 27 *, 29 & 30, as well as 6 wickets. Then I bowled a bit of a overly aggressive spell and made an ongoing niggle into a bit of a problem. My shoulder flared up and due to working a bit too much, my shins started to feel stiff as well. I played as a batsman for a game, got 17 then ran into my partner, and today, with my shoulder quite a bit better, bowled with a sluggish run up and about half of my bowlling speed, and took 4 wickets, to no avail as our teams unbeaten streak ended(i got 7 runs). Seeing the doc on monday, and will probably sit out a week to let myswlf recover. Ill try to update you soon
Ant
Posts: 5540
Try and train around it if you can, and look after yourself!