Conditioning for Cricket

It's strength AND conditioning, right?

So why does it seem like strength gets all the attention and conditioning is an after thought?

This blog will give you some ideas on ways to add conditioning to your programs.

To incorporate conditioning, you can program things like:

• Speed-Ladder drills
• Agility Drills
• Field Drills
• Suicide runs

These drills may utilize the aerobic system, which provides the majority of the energy production for any activity lasting longer than 60 seconds, regardless of the intensity level. This system is also responsible for recovery between explosive bursts as well as producing the energy necessary to sustain everyday life.

Quick Facts on The Aerobic System:

1) The aerobic system produces more molecules of ATP per molecule of substrate compared to other energy systems.

2) The aerobic system is the most adaptable system when it comes to room for improvement

3) The aerobic system is the most metabolically adaptable energy system in that it can produce ATP from multiple energy sources.

DEVELOPING THE AEROBIC BASE

Improving the Aerobic System will allow us to better withstand higher volumes of work by improving our ability to recover, as well as improve our ability to generate ATP for maximal strength work.

Here are a few methods:

1) High Resistance Method

Some examples of High Resistance Method are:

• Uphill Sprints
• Sled Pulls
• Assault bike 

High Resistance Method improves the aerobic abilities of fast twitch fibers, meaning high power can be sustained for a longer duration.

This method recruits high threshold motor units and increases oxidative abilities of these fast twitch fibers by providing constant oxygen to the fibers.

One must ensure that each rep is of maximal intensity. Aim for 10-12 seconds per rep, 15-20 reps per workout. Rest between reps until heart rate nears 130-140bpm.

2) Cardiac Output Method

Some examples of Cardiac Output method are:

• Jogging
• Biking
• Swimming
• Jump rope as long as the HR is in the desired range.

The Cardiac Output method helps improve oxygen supply by increasing how effectively the heart can deliver oxygen and develop the peripheral vascular network.

This method stimulates eccentric cardiac hypertrophy through volume of cardiac fibers. This increases left ventricular cavity volume.

To benefit from this training, keep heart rate between 130-150 BPM. Complete a 30-90 minute session, progressively increasing volume over time. Complete this 1-3 times a week.

3) Strongman Endurance

Examples of Strongman Training include:

• Heavy carries with KB
• Heavy carries and lifts with medball
• Carries with loaded barbell

Strongman exercises may improve areas of core endurance and grip strength.

Choose a load that you can work for the entire interval without stopping.

 
PROGRAMMING FOR CONDITIONING WORKOUTS:

Here are some basic guidelines to program a conditioning workout. These will be helpful for those cricketers who strength train 3-4 times a week.

If you're failing to see consistent progress with your training and/or are feeling rundown, you'd be best served to decrease your training frequency and add either an aerobic session or recovery based session in place of one of your main training sessions at least for a short period of time.

A general template one can use to get maximum benefits from a conditioning workout are as follows:

Parasympathetic Breathing x 5-minutes after every training session
Aerobic Methods x 1-2x a week, 30-60 minutes a session.
Recovery measures x 1-2 sessions a week, 30-45 minutes.

One should note that conditioning workouts are not just about maxing out every time. It should allow you to bridge the gap between your main training sessions,
facilitate recovery from your lifting sessions and increase the longevity of your cricket career.

In our programs, we ensure that conditioning training is given due importance.

Check out the 12 Week Strength and Conditioning Program for Cricket HERE. 

Written by: Kaushik Ranganath