Today I had two training session for my self. On Wednesdays I have training with the Oslo Aliens Cricket Club at Ekerburg nets in the evenings. At my age (I will be 37 on Saturday) the movements in cricket are challenging and I find I perform better in training when it is my second session of the day. So the first session that I did between clients was a 1 hour basic weights session, as follows.
Warm up was 10 mins X-trainer up to 180 watts and around 150 bpm, this really warms my upper back and gets my calfs and achilles working well. These are both area that I require high blood flow to be fully functional. Normally at this point I would do stretching and mobility before lifting the weights. But today I do that part at the start of the cricket training.
Squats (my body weight 74kg). To get my quads and hamstring going I take three sets of ten reps at 60kg. The bar is on my back shoulders and I do full range to the floor. My heels are raised a little my some 2.5kg plates. This helps my keens come forward and keeps my back straight. The same effect is achieved when using weightlifting shoes that have a raised heel. Straight after the ten lifts I super set the squats with a lat pulldown. I face out from the machine and take light weight up to about 25 kg and take 20 good reps. I face out so I do not use my hip flexors and control my posture with my abdominals. I then take 90 seconds rest. This combination really warms my whole back up and prepares me well for the next exercise.
Deadlift. This one I find is important of the cricket as almost all movements in the sport require extension at the hip using the lover back, glutes and hamstrings. Fielding for up to 3 hours requires stamina to squat over 200 times, pace bowling requires good core stability to hold the back straight and batting requires control and power of the mid section when rotating the shoulders into a cover drive. So I take a light weight of 60kg and do 3 sets of 30 reps. In each set I take ten lifts at three different positions before resting 90 seconds. The first is with feet shoulder width and hands just on the outside of the knees, normal stance ten reps. The second position I keep the hands in the same place and take feet wide so my heels are wider than my shoulders and I point my toes out to the ten o´clock and two o´clock positions, wide stance ten reps. This works my adductors well. Third position I keep my feet wide and take my grip as wide as I can as if I were to snatch lift the bar. Wide, wide stance ten reps. This really works my whole posterior chain and lats. I then take up to 3 mins rest. This trains my back and glutes to have strength endurance and the 30 reps keeps my heart rate high training cardio.
Bench. This exercise I have only done in the last few years as it was something I did not use as a high jumper. Each weights session I change the angle of my bench neutral, incline and decline. Today was neutral. I warm up with a 20kg bar by taking 20 reps wide followed by 15 reps narrow to get my triceps going. Every rep on bench press I make sure my abs are engaged, keeping my postural chain closed with my lower back and hips in full contact with the bench. This trains my chest in a functional way that I will use it in throwing and bowling. I take 50 kg with 3 sets of 10 reps. I super set these sets with biceps curl, using a 20-25kg dumbbell for 10 reps then I take a 90 second rest. I press the sides of the dumbbell and only use my fingertips to grip it. This really engages my rotator cuff muscles after I have worked the chest, also working the biceps after the bench press keeps the blood flowing in the muscle group as a whole.
Usually I now do 3-4 sets of ten squats each at 100-120kg down to 90 degrees knee bend. Today I did not, as I was going to the cricket training.
Leg Extensions. This is to train the vastus medialis muscle and tendons around the knees. I do 3 sets of 10 reps at around 70kg using both legs with 90 seconds rest.
Cool Down. 5 mins easy cycling taking my heart rate under 100 bpm.
Cricket practice. This went well and my body felt good. I bowled a lot and batted patiently today which was a more disciplined approach, I need time to watch the ball before I start playing it. We did fielding drills and some great short reactive catches where my left hand did really well. There was good banter and humor with my team mates too. Nothing better than having fun and playing with mates wile keeping fit.