August Week 4 - Week 16 of The Program. Final Post!

August - Week 4 - Medium Intensity Week

This is the final week of the program! Hopefully you should be feeling ready for the season to commence so make sure you really put in this week at home and in the nets and especially in any practice matches or trials you are attending. Hopefully this program will have given you an edge so take advantage of that!

One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2 minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running
Fartlek circuit - Continuous for 20 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors

Well, that's about it! I really hope you have felt like the program has given you a great preparation for the coming season. Good luck and keep working hard at your game and your fitness.
Remember - if you are get fit and stay fit, and you are technically sound - you will inevitably get opportunities at higher levels as the players you are competing with for spots get injured or cannot handle the workloads required to be successful!

All the very best!


JH

August Week 3 High Intensity (Wk 15 of Program)

August - Week 3 - High Intensity Week

This is the second last week of the program and the last week of high intensity training. As with all the high intensity weeks, you will feel a bit sore and tired this week. LISTEN TO YOUR BODY! If you are really sore in specific areas, it may be wise to ease up a bit – do some extra stretching and ice the area. Your priority now should be getting to your trials in the best shape possible. Having said that – if you have really put in throughout this program the soreness you experience should be manageable and you should be able to continue to train and trial at 100% effort.

Two Core Sessions. Minimum of 48 hours between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 3 sets of each exercise with 60secs rest between sets.

Two Upper Body Sessions. Minimum of 72 hours between sessions
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses (See videos and Instructional post)
4x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 5 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 6 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 90secs Wall Sits; 6x 15 Skateboarders on each leg (swap legs after each set); 6 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

August - Wk 2 (Wk 14 of Program)

August - Week 2 - Medium Intensity Week

We are now into the “home stretch”for the program! Hopefully you should be feeling fresh after a light work load last week so make sure you really put in this week and next as the program moves towards its conclusion. No extra sessions in the program – everyone will be doing sessions with their clubs and other programs now so FOCUS on doing your sessions in this program as well as you can!

One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running
Fartlek circuit - Continuous for 20 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

Sports Quotes, Inspirational and Motivational

Thought some of you might have needed some extra feul now we are so far into the program. Have a look at this! Enjoy! JH

August Week 1 - Low Intensity (Wk 13 of Program)

August - Week One - Low Intensity Week

This is the last low intensity week. You should feel fit and fresh by the end of it (though as most people are starting club training some extra fitness sessions will probably find your week just as demanding as usual) If you are limiting yourself to just these sessions, take advantage of the light workload to freshen up and be ready to attack the final 3 weeks of the program!

One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running
Fartlek circuit - Continuous for 15 minutes 4 times a week.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

July Week 4 - Medium Intensity. Wk 12 of Program.

July - Week Four - Medium Intensity Week

Another medium-intensity week! Same program as July Week 2. This is the final weel of this phase of the program with the August Phase being genuine Pre-Season Activities. Lots more bowling and endurance work.
So make sure you do solid, technically sound sessions on Core, Legs and Upper Body.

Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.

One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week. At each corner of the circuit you will do 20 “Cone Taps”. Side to side then forward then side to side again then scissors


JH

July Week 3 - Week 11 of Program

July - Week Three - High Intensity Week

This is a high-intensity week! Check the reps I am asking you to complete. I know many of you are on holidays – but please try to stick to the program. If you do everything listed in the quantities I am prescribing you will be quite leg-weary at the end of the week! Stay focused and make sure you are doing all the stretching outlined in the weekly program.

The sessions at the Centre this week will involve some endurance, some form and some technical work. The season is only a month away from getting underway so your efforts now will be super important. Next month EVERYONE will be training so the work you can put in this month with give you an advantage.

Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 20 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
+ Medicine Ball Tosses (See videos and Instructional post)
4x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.

One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 120secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 6x30 secs continuous Box Jumps. Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

July Week Two - Week 10 of The Program

July - Week Two - Medium Intensity Week

Another medium-intensity week! Continue with the same reps and sets as last week. I know many of you are on holidays – but please try to stick to the program. If you want to do anything extra perhaps a couple of extra fartlek sessions but no extra weights sessions! Stay focused and make sure you are doing all the stretching outlined in the weekly program.

You may have to organize your time differently to accommodate the changed pattern of exercises and your holidays. Use your weekly planners for this. If you need a new supply – contact me at the centre.

Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)+ Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.

One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week. Note modification of Fartlek Circuit.At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

Week Nine Activities - July Week 1

July - Week One - Medium Intensity Week

This week sees us shift the emphasis from strength to endurance as well as moving to two bowling sessions in the month. You will notice we do fewer “weights sessions” and increase the amount of running you do as well as introducing more agility work. Watch the video clips relating to Medicine Ball Training before you start the program. This will help make the Upper Body Workouts as productive as possible.

You may have to organize your time differently to accommodate the changed pattern of exercises. Use your weekly planners for this. If you need a new supply – contact me at the centre.

Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
+ Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with 30 secs rest between sets. Then 3 sets of 15 reps of Exercises B,C and D performed as a circuit, with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.

One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week.
Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors

Enjoy!
JH

Medicine Ball Toss

The Medicine Ball Toss is performed as a modified walking drill (you will need some space to do this or a partner to stop the rolling ball. Don't throw it to anyone - the ball must bounce in front of you.
Directions – Take 3 steps to raise the ball above your head with elbows slightly bent. On the third step throw the ball forward and down at a spot about 5 meters straight in front of you. Try and make the ball travel in as straight a line as possible.



Let yourself jog forward naturally as you release the ball. At this stage of the program, you are not trying to generate a huge amount of power – YOU ARE CONCENTRATING ON MAKING THE CORRECT SHAPE ie toes knees and nose pointing straight ahead throughout the movement. Jog to pick the ball up and repeat starting your 3 step approach on the opposite foot (this is to make sure you work each side of your body equally). Do 30 tosses in a set (15 starting on each foot) Rest for 2 minutes between sets. Complete 3 sets of 30.

Remember – using a lighter medicine ball will ensure you make better shapes and avoid injuries. Start of throwing a basketball or a soccer ball if you like.

The PC Bowling Cone Drill Description

The Posterior Chain (PC) Bowling Cone Drill
This is the basic "pick up – put down – pick up" exercise we are doing with our bowlers at the Centre. It is designed to work the posterior chain of muscles and the hip flexors as well as reinforce the key positions in the bowling action.

Set out 3 cones or spots about 2 meters in front of where you will commence the drill – one straight in front of you, one half a meter to the right of this centre cone and one half a meter to the left of the centre cone. Place a cricket ball on the right-hand spot. Now work through the three bowling “poses” as you approach the cones from about 2 meters away. You will need to take three short steps as you move through the poses.

The photograhs below are taken as the bowler moves through his action in a game therefore the poses are not 100% accurate, but you should be able to see what shapes he is trying to make as he performs a very violent movent sequence. Use them as a basis for making the correct poses in the drill.



Pose 1 (Almost) – Right knee should be higher and right elbow closer to the right side.

Pose 1 is “Showing the ball” – you are standing on your left foot, your right knee is up and bent and your right hand is raised and showing the batsman the ball. Your left arm is bent and also raised to about shoulder level. Hold this pose for just a second or two then move to Pose 2.



Pose 2 (almost) – Rights side good. Left knee bent and higher. Left arm straighter.

Pose 2 is “Pulling down” – you are now standing on your right foot, your right hand is down near your right hip and the arm is straight. Your left knee is at hip height and your left arm is raised and the arm is straight. Hold this position for a couple of seconds then move to Pose 3.



Pose 3 (Almost!) – The right foot must be in the air toes pointing down head as straight as possible.
Pose 3 is “The Release” – You are now on your left foot again. Your right knee is bent at 90 degrees with your toes pointing down and your right arm is straight and above your head. Your left arm is close to your body, elbow bent. Hold this position for a couple of seconds after which you commence the drill!




From this pose, reach down as if following through after bowling (but remaining on your left foot) and pick up the ball from the right hand spot. Slowly return to the top of Pose 3 – pause, and then bend forward and place the ball on the centre spot and return empty-handed to the top of Pose 3 – pause and repeat, moving the ball to the left hand spot. You must move the ball all the way from the right hand side to the left hand side and back again to complete one rep and you must start and finish each pick up and each place at the top of Pose 3.

Stay tuned for a video demonstration of this drill!

Medicine Ball Training Routine #3

Another good set of exercises. Intensity can be modified according to your strength and level of athleticism. We will be incorporating Medicine Ball Exercises into the July and August Programs. Enjoy!

Medicine Ball workout #2

A second routine - some of these exercises are too advanced for us, but you can see where we are headed. These exercises can be very significant in improving POWER and technique. The actions you are performing work BOTH SIDES of the body equally which makes for a more technically sound bowling action as one side does not dominate the other!

Some Advice about Medicine Ball Training

As we shift emphasis from strength work to endurance and technical work, having a look at a few of these medicine ball clips will be very useful. Have a look at all these clips and then start your week 9 training program.

June - Week Four - High Intensity Week

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 40 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 4 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!

One Lower Body Session.
Circuit of Exercises A-E (
Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 45 Jump Touches (swapping arms after 20 reps); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.


Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 30 minutes 3 times a week.

This is a week to really push yourself with the intensity close to maximum. Do not cut corners and try and complete every session set down for completion in your weekly program on time and with the best technique possible.

You will have to cope with the soreness! Next month the emphasis will shift from mainly strength with some endurance to a more even balance of strength, endurance and technical work so really push yourself this week!

JH

Week 7 Program - June Week Three

June - Week Three - Medium Intensity

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 15 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 30 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)Complete 3 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 40 Jump Touches (swapping arms after 20 reps); 4x30 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-E
30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.


Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!

Week Two - Month June (Week 6 of Program)

June - Week Two - Medium Intensity Week

This should be the sixth week of your program. We are building intensity again after a light week in week 5. Check the appropriate videos to make sure you are continuing to do each exercise with the correct technique.

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 15 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-E (Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 30 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 40 Jump Touches (swapping arms after 20 reps); 4x30 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills
A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.


Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!

June Week 1 - Low Intensity Week (5)

This will, in fact be the 5th week of your program.
In a lot of ways this is a “Recovery Week” but please remain focused on performing each exercise and drill as well as you can. I have changed some of the drills this week to keep the program fresh. So watch the videos and work hard at getting the basics right before we increase the intensity.

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 10 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 20 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 12 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 12 reps per set. If you are using free hand weights, you should be doing 12 reps on each arm!

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 3 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 1min Wall Sits; 3x 15 Skateboarders on each leg (swap legs after each set); 3x 30 Jump Touches (swapping arms after 15 reps); 3x30 secs continuous Box Jumps.Rest for 1 minute between exercises.

Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 3 times a week.

Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
** NOTE NEW COMBINATIONS!
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.




Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!

Skateboarder Exercise

I have not been able to produce a video for this exercise, but it is quite easy to understand. It is performed on a step - just like the Posterior Chain Exercises (this is in fact another PC Exercise) - Stand on the step facing to the right. Your weight is on your left foot. Bend your left knee and imagine the step you are on is a skateboard. Use your right foot to try and move the skateboard forward. Do not make actual contact with the ground, but rather miss the ground by a 2-5cms on each "push". Aim for a spot about 15cms in front of you then move the foot backwards to about 10cms behind you. Your right foot should make a circular movement as your left leg straightens on each push, then bends to help you reach the floor. Do 15 "pushes" on each leg to complete one set then swap sides and repeat. Do 3 sets of 15 reps on each leg. Again - try and keep your upper body as upright as possible and try as hard as possible to keep your balance.

Step Drill - Posterior Chain Exercise

A new set of movements for the Lower Body Workout. Listen to the explanation - this guy knows what he is talking about! 3 sets of 15 reps on each leg. Remember to swap sides after EVERY set of 15 reps. Keep your upper body as upright as possible throughout.