FITNESS TRAINING PROGRAMME

 

It is good to have a fitness programme in place in order to stay fit and on top of your game.

 

This basic programme is easy to follow and all exercises can be done at home and do not require specialist equipment. It targets upper and lower body strength, core and endurance, and also the cardiovascular system.

 

SETS AND REPS

A ‘rep’ is one repetition of each exercise. A set is a specified number of reps. Eg: 10 press-ups before a rest will be 1 set of 10. Three sets of 10 with 1 minute rest means you are required to perform 10 press-ups then have 1 minute rest, then another 10 press-ups, a minute’s rest, and so on. Three sets of 10 is a good benchmark, however, as your strength increases so will your endurance and so you can increase the number of reps to suit.

 

RPE (Rate of perceived exertion) scale

The RPE scale is based on 1 – 10, 1 being very easy like gentle walking or cycling, 10 being extremely hard where you are getting out of breath or tired. RPE 7-8 will have you sweating and feeling out of breath.

 

WARM UP

Any activity that you can do at RPE 2-3 for 5 minutes. Also do some dynamic stretches to loosen up joints, ligaments and muscles.

 

EXERCISE	SETS	REPS	REST	LOAD
Press-ups	3	10	60 secs	Bodyweight
Sit-ups	3	15	60 secs	Bodyweight
Squats	3	15	60 secs	Bodyweight
Lunges	3	10 right/10 left	60 secs	Bodyweight

 

 

CARDIO ACTIVITY

As per warm up but at RPE 7-8 for 15 minutes increasing to 25 minutes after a few weeks.

 

COOL DOWN

As per cardio activity but RPE now at 2-3 like the warm up, for 5 minutes. To slow your heart rate down and reduce stiffness and sore muscles.

 

STRETCHES

Quads, hamstrings, calves, shoulders, triceps.

 

All stretches hold for about 20-30 secs each side. Release and reapply the stretch about half way to increase the benefit of it.

 

TOTAL PROGRAMME TIME INCLUDING WARM UP AND STRETCHES APPROX 50-60 MINUTES. IDEALLY DO THIS PROGRAMME THREE TIMES A WEEK BUT ALWAYS HAVE AT LEAST ONE DAY REST IN BETWEEN TRAINING.

Compiled by Martin Cakebread - Personal Trainer

www.thew8shed.co.nz

 

GAME DAY NUTRITION OVERVIEW

Hydration the day before the game:-

• It is important at all times, but particularly in the 24 hours prior to and during games to maintain a good level of hydration. Dehydration contributes to a greater risk of soft tissue injury, and affects concentration level.

Ideally your fluid intake in the 24 hours prior to a game would be made up mainly if not completely of water.

Dinner the night before a game:-

• Ideally this meal will be high in carbohydrates, which provides the energy that fuels muscle contractions, and is our main energy source. Good options include – rice, pastas, wholegrain breads and starchy vegetables (potato, kumara).

Matchday Breakfast:-

• Breakfast is referred to by most nutritionists as the most important meal of the day. A good breakfast kick starts your metabolism and assists with concentration levels. Cereals, porridge, wholegrain toast, baked beans and spaghetti are all regular breakfast options and good for match days.

• Fried breakfasts are discouraged, as the high fat and saturated fat content has a negative effect on energy levels over the days duration.

Hydration on Game Day: -

• Again water should be the dominant fluid drunk on game days.

• Ready made sports drinks have become fashionable (Powerade/Gatorade) with their connections to numerous high profile sporting teams meaning some people see it as a good option all day. While these drinks do contain electrolytes which are good for replacing lost fluids they also have a high sugar content, which can lead to peaks and troughs in your energy levels. We recommend that if you want to gain the most out of a sports drink you limit yourself to using it in the back half of the game after physical exertion, and you buy sports drinks powders (eg: Horleys Replace or similar products). The powders tend to be lower in sugar and more sports specific.

Food During Games:-

• Ideally, meals consumed during a cricket match should provide carbohydrates to keep blood glucose levels topped up, protein to aid in muscle repair, provide a variety of vitamins and minerals, be low in fat and easy to digest. Good examples include sandwiches and rolls with lean meat, low-fat cheese and salad, homemade pizza, tomato based pasta dishes with lean meat or chicken, fruit salad, yoghurt, fruit and smoothies.

• A number of players do not like to eat much during a days play. It is still key for them to make sure their energy and concentration levels are as good at the end of the day as they are at the start. Hydration and easily digestible snacks (bananas, squeezy gels) are crucial if you are someone who does not like to eat much on game day.

• Lollies have become quite fashionable as a staple for cricketers in recent times. They provide an energy spike, and can be valid right at the end of the day (not all day!). However they also are short term and a quick fix solution. We feel that if you have got your nutrition right before and during the game, lollies should not be necessary

Recovery Nutrition:-

• Immediately after the completion of a match or a day’s play, you should look to consume a small carbohydrate (50-70g) and protein (20g) snack. A whole grain sandwich with chicken, egg or lean meat filling, flavoured milk or drinking yoghurt, fruit or recovery shakes are all good options.