Brret Lee as a coach-cricketsupport

Cricket fitness – Tuesday

Second day of the week is important because here weight training for upper body to include with 70-80% of the maximum weight

On Tuesday only 4 session , three will be small like walking jogging and  cooling down while weight training session will be dynamic .

First of all you need to wake up and keep walking on Heal and toe.

Fitness-cricketsupport.com

Weight Training

 

     #1. Walk

                          Exercise     Dosages
1.        Deep/Diaphragm Breathing     5-times
2.       Walking on heel and toe   25mt.X2X2
3.       Walking on inside & outside of Foot    25mt.X2X2

      #2. Warm up Aerobic Session

                          Exercise    Dosages
1.      Cycling/Jogging,Slow Running and Combined with exercise    15 Min.
2.      Stretching And Flexibility    15 Min.

       #3. Weight Training (Upper Body)

  •      Load 70-85 % of the Maximum weight

  •      Repetition 5-10

  •       Set 3-5

  •       Rest 2-4 min.in between exercise

  •       70% weight with 10 Rep.

  •      80% weight with 7 Rep.

  •      85%  wight  with   5 Rep

It is Method for Weight training exercise up to 15 days with same weight Now the Exercise Given below

 

                                    Exercise        Dosages
1.         Warm-up Exercise    Method Apply
2.         Biceps Curl           -Do-
3.         Triceps Curl           -Do-
4.        Wrist Curl           -Do-
5.        Bench Press           -Do-
6.        Shoulder Press           -Do-
7.        Peck Deck/Rope Climbing           -Do-
8.       Deltoid Strengthening          -Do-
9.       Medicine Ball Throw (3-5kg)          -Do-
10.       Upright Rowing          -Do-
11.       Back Extension          -Do-
12.      Turning Sideways (Weight on Shoulder)          -Do-
13.      Arm Swing with Height (Bending on Waist)          -Do-
14.      Sit Ups (Bend Knee, Straight Leg, Arm & Legs, Boat posture)       25×8 No.
15.      Push Ups (Normal, Fingers pointing each other0       25×3 No.
16.      Back Strengthening & Stretching            –

          #4. Cooling Down

1.

          Cooling Down with Stretching

   15 Min.
2.

           Oil Massage (Full Body)

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