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Calibre Fitness Blog

Sam Newman always has a tendency of bringing out some of the country's finest citizens on the streets of cities around Australia. Take a look back through a compilation of the best Street Talks of 2012.

Posted in Latest News By Calibre Fitness

Top Gear: Ayrton Senna

February 26, 2013

Jeremy Clarkson takes a look back at the career of the amazing Ayrton Senna, undisputedly one of the greatest Formula One drivers in the history of the sport.

Posted in Latest News By Calibre Fitness

A brief history of Fomula 1

February 26, 2013

 

Posted in Latest News By Calibre Fitness

Many people tend to underestimate the prime athletic status of Formula One drivers. All they do is sit in a car and spin the wheel for a couple of hours, right? Hell, you do that every week without getting any fitter, so how hard can it be? In actual fact, to drive an F1 car at high speeds for two hours without rest requires an extremely high level of muscular endurance and core strength.

For F1 drivers, the most important area to work on is core fitness. Not only will a strong core help prevent injury during crashes, but a strong waist and neck are also vital when it comes to withstanding the G-force pressures the drivers' bodies are subjected to when cornering at speed and braking and accelerating quickly. (The same goes for astronauts – when was the last time you saw a fat astronaut? Think about it.)

A mix of core strength exercises, low impact endurance training and athletic strength training is the key to optimum F1 driver conditioning, and therefore most of the blokes taking to the grid at the Melbourne Grand Prix this weekend will subscribe to some variation on the following 3-part workout.

Part 1 – The F1 Core Strength Workout

Swiss Ball Push Ups: One of the best core strength exercises. Having your feet balanced on a Swiss ball while doing push ups ensures that you engage all supporting muscles. Aim for 3 x 12-15 reps.

Swiss Ball Balancing: Sit on a Swiss ball, lift one foot up and hold until fatigue. Repeat with the other foot. This exercise engages both hip and lower back muscle groups. Additionally, while in this position, pushing your forehead against a training partner's palm will help build neck muscles.

Hammer pull-ups: With arms extended and palms facing in, pull yourself up until your chin is over the bar and hold until fatigue. This is a classic back and forearm strength builder, the main purpose of which is to build a strong grip. Without proper preparation, two hours clutching an F1 steering wheel rapidly starts to burn.

Part 2 – The F1 Endurance Workout

Your average F1 race lasts almost as long as a marathon and requires a great deal more concentration. Tiring leads to mistakes, which in the racing business can be deadly. This is why being extremely fit is an essential part of Formula One™, and why drivers undergo a variety of endurance training — running, swimming, cycling or rowing — depending on their preference. These cardio workouts are designed to prepare the body for 120 minutes of torturous driving, hence the runners will typically cover about 16kms per day and the cyclists will cover up to 50kms. Rowing is also a popular form of cardio for F1 drivers, as it involves training in a seated position and also works the arms and shoulders, which receive most of the strain while driving.

Part 3 – The F1 Strength Workout

For F1, overall athletic strength is the most important thing, so driver strength workouts involve big compound lifts. The following is what a typical driver strength session might look like:

Squats – 3 x 12-15 reps

Deadlifts – 3 x 12-15 reps

Bench press – 3 x 12-15 reps

Rows – 3 x 12-15 reps

Pull ups – 3 x 12-15 reps

Shoulder press – 3 x 12-15 reps 

Posted in Featured By Calibre Fitness

Steve: Hi, This is Steve from Calibre Fitness here with Clint MacKay, How are you doing Clint?


Clint:
Yeh, good thanks mate. How are you?

Steve: Yeh, Really good, thank you. Clint McKay is an Australian fast-medium bowler who has just finished up leading Australia’s one-day charge against Sri Lanka, bowling 4/33 in their first match. He is currently a member of the Victorian Bushrangers side and has represented Australia at one day international and Test level. He also plays for Melbourne Stars in the big bash league and Mumbai Indians in the IPL.

Clint made his ODI debut for Australia in November 2009 against India and later that summer earned a Baggy Green for Australia against the West Indies. With his running-in-treacle approach to the wicket and front on action, he doesn’t necessarily fit the mould of the modern fast bowler, but he has established himself as a key component to the each of his respective teams.

Clint, growing up, were you always better with the ball than the bat?


Clint: Ah, yeh I think so. I liked to have a bit of a bat and my batting in my junior days wasn’t actually too bad, well better than it is now, I tend to struggle a bit. But yeh, bowling was always at the forefront. I always opened the bowling for each of the teams I played for and yeh, that’s what I really enjoyed about cricket growing up.

Steve: Fantastic. Did you play any other sports growing up?


Clint: Yeh, I played a lot of AFL football and also quite a bit of basketball. Growing up I always wanted to be an AFL footballer and that didn’t quite work out, I wasn’t quite good enough. So I sort of fell into cricket which, looking back, is probably the best thing that’s ever happened to me.

Steve: Ok, great. What does your diet consist of?


Clint: It tends to change quite a bit, it depends whether we’re in season or pre-season. Especially around the game time, I eat a lot of carbs a lot of pasta, just to make sure I’ve got all that energy for the next day. Other than that, probably another big thing is no soft drink, because there’s so much sugar and I’m trying to get the weight down a bit. That’s probably the biggest change in my diet right now.

Steve: Yeh, sure. What does a normal cricket training week look like?


Clint: Once again, it all depends whether it’s in season or pre-season. Pre-season is when all of our fitness stuff is done, that will consist of 3 gym sessions a week and usually about 4-5 fitness sessions, which is 2-3 running sessions, then the rest is cross training, whether it’s on the bike or the cross trainer or even in the pool. It’s pretty full-on at that time of year. Then you throw in probably 3 skills sessions a week too. 6 days a week with Sundays off and you usually do a couple of sessions a day, so it’s pretty full on. During the season it probably changes up a bit because you tend to play so much, so frequently that it’s hard to get the fitness sessions in. So we usually have a 3 day gap, we have a gym session in between that, then there’s always a skill session the day before a game, but we generally take it pretty easy the few days directly before a game.

Steve: You’re considered to be a bit of a one-day specialist, do you have aspirations to play any more Test cricket or are you happy sticking to One-Dayers?


Clint: Ahh, Definitely. That’s the focus at the moment to get back and play some more Test cricket. I don’t want to finish my career on one Test. It was a great honour to play that one test, but I’m definitely doing everything in my power to make sure I can build on that one Test. But at the moment, I’m happy playing One-Day cricket and hopefully there’s some success round the corner for the Australian cricket team.

Steve: Okay, Great. What has been the highlight of your career or most memorable cricketing moment so far?


Clint: Ahhh, it would definitely have to be getting the baggy green hat off Ricky Ponting back in 2009. Other than that, getting presented with my one-day cap for Australia. First time representing my country is something I’ll never forget, especially the Test one when all my family was there to watch me get presented.

Steve: What are your thoughts on the Big Bash and T20?


Clint: T20 has been fantastic to get the female and to get the younger kids back involved in Cricket. We lost them for a few years with the one-day and test cricket. I think it’s great for family outings and especially because it only goes for 3 hours, I think it definitely gets a different crowd to the ones we were getting in the other forms of the game. So, it’s been fantastic for cricket, just the introduction for cricket that appeals to the whole public rather than just a minor pocket.

Steve: The Bushrangers are faring pretty well at the moment, sitting 1st on the Ryobi One-Day cup ladder and 2nd on the Sheffield Shield ladder, how do you feel like you boys are travelling?


Clint: Yeh, as you can see with those positions on the ladder we’re doing quite nicely. Obviously the last 2 shield games we lost to South Australia which was quite disappointing; One comprehensively and the last one only by 1 wicket. So that would have been nice to get one of them and guarantee ourselves a place in the final, but we’re definitely not far away and we’ve got some very good players still involved in cricket Victoria, so we know if we can get to the finals then we’ve got the team that can actually win both tournaments. So that’s what we’re going for at the moment. If we don’t win both then we’ll be quite disappointed with the result of the season.

Steve: Yeh, sure. What do you consider to be your main strength as a cricketer?


Clint: Probably my consistency. You generally know what I’m going to give each game and that’s probably the same as my bowling, I haven’t got the pace of a Peter Siddle or James Pattinson or those sort of guys, so I really need to make sure I get enough balls in the right area and ask enough questions of the batters. If you can do that for a long enough period of time, then eventually one’s going to go in your favour and that’s probably my biggest strength.

Steve: What are the main challenges you face as a professional cricketer?


Clint: That’s a tough question, because there’s quite a few. There’s always a lot of travelling involved and there’s always a lot of pressure playing elite sport and that’s something we’ve actually spoken about today and it’s something that, playing professional sport, we love that kind of pressure because it gets us going for each game. One of my personal ones is that I struggle a bit with my weight and the diet and stuff that we were talking about before, that’s one of my biggest challenges, trying to keep that under control. I tend to blow out quite easily if I don’t do the work, so just making sure I’m doing all the training and my diet’s right.

Steve: Have you suffered any particularly bad injuries throughout your career?


Clint: I had a really bad one about 2 years ago; I actually had a navicular stress fracture, which is apparently quite a bad bone in your foot. No blood and oxygen gets there, so it takes a long time to heal. I had a bone graft, they took some bone from my hip, put it there then put a big screw through it. I think it was about 10 months off cricket. That’s so far so good, it hasn’t given me any grief yet, so hopefully that stays that way and the screws and the bone grafts hold in place. Looking back, it was probably quite good time to happen, it gave me the opportunity to look back and reflect on what areas I need to improve and whatever else, so I think it’s definitely made me a better cricketer because of that.

Steve: Who do you think is the best cricket player you’ve played with or against?


Clint: Ahhh, tough question again. There are so many great cricket players around. Obviously playing with Ricky Ponting, Mike Hussey, Michael Clarke and those type of guys and I was lucky enough to play at Mumbai this year with Sachin Tandulkar, I reckon one of the greatest to come out of India of all time and Harbhajan Singh was there as well. So yeh, it’s probably a tough question, I’ll probably just end up giving you 5-10 guys that are those sort of guys and even Kevin Pietersen in the new era, there’s not too many better than him going around at the moment either.

Steve: Sure. Just finally Clint, What advice would you give to a young cricketer just starting out?


Clint: Ahhh, the best advice I’ve ever been given and it’s probably the best advice I can pass on too is to make sure you keep enjoying it. If you keep enjoying it then you’re going to improve and you’re going to be excited to get out of bed and play it each day and that’s what you’re after. So that’s my biggest thing, make sure you keep enjoying it, keep having fun... and when you do that, you’re going to get better as well.

Steve: Yeh Sure. No Problem. Well, that’s all I’ve got for you Clint. Thanks for your time, I appreciate it. I’m sure all our readers will appreciate your insight into cricket and the sport.


Clint: Nah, no worries mate. Glad to do it!

Posted in Interview By Calibre Fitness

Watch Military Trainer, Tee Major demonstrate the 44 best bodyweight exercises, most of which are utterly insane. Spoiler: He finishes up with ‘Backflip Burpees’!

Posted in Latest News By Calibre Fitness

FITNESS

Each of cricket's three core disciplines – fielding, batting and bowling – require serious stamina and, most importantly of all, explosive pace. The ground gained by zipping off on the 22-yard dash from crease to crease that split second quicker can be the difference between winning or losing – especially in Twenty20 cricket, when mad sprints during the final overs are often integral to victory. If you can turn twos into threes between the wickets because you're very quick, that's a massive advantage.

What you can do

Repeatedly sprinting 50 metres to the boundary and then turning and throwing a ball at the wicket hones a number of vital skills in one drill. Concentrate your cardio work on shuttle runs and interval running. You need to be explosive, powerful and quick in everything you do. Research at the Sydney University found six sessions of 30-second, 100% effort sprints over two weeks can double endurance capacity.

FIELDING

Top-drawer fielding requires lightning-quick intelligent decision-making, as well as unerring accuracy with the ball in hand. When training the key thing is to decide whether you're concentrating on technique or throwing balls at the wicket as fast as you can.

What you can do

Deploy a variety of different drills with a partner, picking up the ball and throwing it at both the stumps and a man at the wicket from a large range of distances. A European Journal of Sport Science study found two specific throwing training sessions per week significantly increases maximal throwing velocity without harming accuracy.

Eyesight work can also seriously improve your catching skills and reactions. Put one hand over an eye while catching, and trying to make catches using only peripheral vision. Try catching while balancing on a wobble board. Doing things like these will get you prepared and help you under match-day pressure.

BOWLING

Becoming a better bowler is largely about endlessly honing your action. To maximise your spin you want more body movement and lots of attention paid to the angle at which your wrist releases the ball.

What you can do

Pros use a small medicine ball to practise their action with, so when they use the real thing it's much lighter, smaller and easier. Note that while a fast bowler can afford to lay down some muscle on their arms – most spend a good amount of time in the gym on classic upper-body power exercises such as the bench press – spinners need to be more lithe. They have to be strong, but still need to be supple in their actions.

BATTING

Out at the crease for (hopefully) many hours at a time, concentration skills can be as important as technical ability when it comes to batting. You need to find a balance between being focused and being relaxed. When the bowler turns and starts their run up you need to be really focusing in. You play your stroke. And then you need to switch off and relax a little bit. A lot of top-level cricketers suggest having a chat with the umpire or just taking your mind off the game and thinking about other things.

What you can do

We could provide endless tips regarding specific batting techniques, but let's face it, what you really want to be able to do is clout the ball for six. Watch the ball very carefully, especially as it leaves the bowler's hand, and make sure your arms aren't too tense. Some people try to hit the ball too hard and lose their shape, so try a strong-but-relaxed swing of the bat. Get the timing spot on and, like a Michael Clarke's innings, it'll go on forever!

Posted in Latest News By Calibre Fitness

The game of Cricket has historically been known as "the gentleman's game." Until about three decades ago Cricketers were certainly not the fittest athletes on the planet. Often it was remarked that Cricket is physically an easy game which requires one to stand on the field for most of the day and requires little running, jumping or strength.


However with the introduction of one day Cricket, the game has gone through major changes and the physical demands made on a cricketer's body has also increased dramatically. No longer can a batsman just continue to defend away for overs, he has to often use his strength to hit big sixes. The highly-developed levels of fielding in the modern times require a player to have strong shoulders and arms to make direct hits at the stumps. One look at the photo of a modern day player and a player from the 60s and you will notice the difference in the bodies of the two. The modern player is leaner, stronger and far more athletic!


As mentioned earlier, Cricket was not really considered a physical game, thus proper strength development was often ignored by Cricketers. Now if you look at modern day players like David Warner or Michael Hussey you will notice how these guys use their muscular strength to their advantage and perform better. Let us look at some proven benefits of added strength for a Cricketer:


Prevent injury
Increase running speed
Increase bowling speed
Increase throwing distance
Reduce the effects of fatigue
Improve bat speed
Help with technique


The point of preventing further injuries I want to further explain to help understand the necessity of strength training. The great sir Don Bradman in a career spanning 2 decades played only 52 test matches, and no one days. On the other hand, modern day great Sachin Tendulkar in the same span of 20 years has played 167 test matches and 442 one day internationals! In short he has played more than 3 times the number of matches when compared to sir Don. This clearly shows the drastic increase in the physical workloads of the modern day Cricketer.


In such a demanding age, if a player does not have a strong body he will certainly not be able to survive for long in the international arena and will perish soon. Thus Cricket teams all around the world place a great deal of time on developing the strength of their players.



Developing Strength For Cricket

Now I will discuss how you can develop strength for Cricket. I mean real functional strength and not the type of training that asks you to balance on one leg and do the exercises. So here are the principles that you must keep in mind when designing your strength training program for Cricket. And by the way if any you have fears that strength training will make you too bulky and you will lose your agility and speed, then let me assure you that you cannot become too big with all the cardio work that you do on the field.


1. Use Compound Movements

Whenever you train with weights use compound movements like squats, deadlifts, military presses over isolation movements like biceps curls, calf raises, etc. Compound movements are best suited to build real overall strength that can be utilized on the field. Think of it, when you hit a six do you think you only use your arms to generate the strength? If that were the case then you would be able to generate the same power even if you were suspended in the air and asked to hit a six. Surely you cannot hit a six in that position as you would not be able to use most of the muscles in your body to generate that much force. So train using mostly compound movements.

2. Do Most Exercises Standing

A game of Cricket is played almost entirely standing up, unless you make a dive while fielding or to avoid a run out. Thus there's no sense in doing most exercises lying or seated on the ground or on a bench. For example do standing military presses rather than seated military presses, free standing dumbbell rows, rather than doing them supported on a bench, etc. This type of training will have a far better carryover effect on the field.


3. Focus on Progression

In any form of training progression is a vital factor, and it is the same for strength training too. Using the same weights for every workout over a long period of time will not help you improve. If you are scared of lifting heavier weights, then please do not bother entering the weight room because you will not benefit much. Ensure that you gradually add weight to the bar while maintaining proper form to keep progressing.

4. Frequency of Training

How may days should you strength train? Obviously you cannot follow the strength training frequency of a weightlifter since you devote a lot of your training time to developing your skills and improving your conditioning. This means that you will have to follow a low frequency workout in the beginning to have enough energy left for your skills and conditioning sessions. For most beginners 3 alternate days per week works best and allows enough time for recovery. As you progress you can increase the frequency to 4-5 days a week if required.

5. Sets and Reps

Different coaches advise to use different combinations of sets and reps. Many trainers recommend lifting light to moderate weights for high reps. The reasoning they give is that it is unsafe to use heavier weights and it is unnecessary to do so since the players are not weightlifters. I agree that Cricketers are not weightlifters, but we are talking about strength development here. By lifting light to moderate weights you will never build a lot of strength. As far as risk goes, watch your form and you will do well.

I generally recommend training mostly using 5-10 reps and 3-5 sets for Cricketers. If your reps are on the higher side then keep the sets on the lower side, and if the reps are low then keep the sets on the higher side. Thus if you chose to do 5 reps then do 4-5 sets, and if you choose to do 10 reps then do 3 sets. You can and should vary your training between the rep and set ranges.

6. Proper Periodisation

Once I was discussing with a trainer of a junior Cricket team about how they train. He informed me that with weights they do 4 weeks of mass training, 4 weeks of strength training and 4 weeks of endurance training. Hearing this I was surprised. I mean why does every Cricketer need to go through a mass training phase and an endurance phase? Cricket is not a game played on a bodyweight category basis, so why does one need to bulk up unless they are underweight?

As far as endurance goes, if all that running on the field and hours of skills practice fails to build any endurance then I am sorry but I fail to see how a 30-minute session of high rep training will build endurance. I am a firm believer that for a Cricketer, weights should be primarily used for strength development.
However the concept of periodisation is very important for a Cricketer to follow. He should base his workouts depending on the time of the season. The off season should be used to build strength and power, and during the season you should try to maintain what strength you have gained during the off season. There is no sense and no real chance of trying to build additional strength when the season begins, so be truly devoted during the off season.

So now that we have covered the basic principles of strength training for Cricket it is time for sample routines. The routines given are meant for amateur Cricketers who are looking to add strength training to enhance their performance on the field. If you also need to pack on muscle size, then do the same routine and keep increasing your caloric intake gradually till you reach your ideal weight.

Beginners

Do the following workouts alternately on 3 alternate days a week:

Workout A
Deadlift: 3 sets of 8 reps
Bench Press: 3 sets of 8 reps
Pull Up: 3 sets of 10-12 reps
Weighted Torso Rotation: 2 sets of 12 reps each side

Workout B
Military Press: 3 sets of 8 reps
Squats: 3 sets of 10 reps
Dumbbell Row: 3 sets of 8 reps
Hanging Leg Raises: 3 sets of 10-12 reps
Do 1-2 warm up sets for the exercises. Take a rest of 1 1/2-2 minutes between sets.

Intermediate

Do the following workouts alternately on 3 alternate days per week. Do 1-2 warm up sets for the exercises. Do 1 set of A 1 then rest 1 1/2 to 2 minutes and do 1 set of A 2. After finishing the assigned number of sets for A1 and A2 move on to B1 and B2 and do it in the same manner.

Workout A
A 1) Kettlebell Snatch: 4 sets of 5 reps
A 2) Bench Press: 4 sets of 5 reps
B 1) Squats: 4 sets of 5 reps
B 2) Dumbbell Row: 4 sets of 5 reps

Workout B
A 1) Military Press: 4 sets of 5 reps
A 2) Deadlift: 4 sets of 5 reps
B 1) Pull Ups: 3 sets of 8-10 reps
B 2) Dumbbell Lunges: 3 sets of 8-10 reps

Do 1-2 warm up sets for the exercises.

Now what about season time? Obviously lifting heavy weights during that period is not a great idea. The objective of strength training during the season time should be to maintain the strength that is built during the off season. So keeping that in mind, follow an abbreviated routine from the off season. Here is a sample routine that you can follow when it's game time.

Maintenance Phase

Do the following workout only 2 days a week


Pull Ups: 2 sets of 10 reps
Squat: 2 sets of 6 reps
Deadlifts: 2 sets of 6 reps
Military Press: 2 sets of 6 reps
Weighted Torso Rotation: 2 sets of 10 reps each side

Conclusion

So there you have it sample routines for Cricketers to follow to become strong. Do not wait and think that the game's physical requirements are the same as it was decades ago. To be a modern day Cricketer you cannot ignore proper strength development. So go and hit the gym - the weights are waiting for you!

Posted in Featured By Calibre Fitness

Featured Interview: Pat Cash

December 27, 2012

Pat Cash needs little introduction...He is a Wimbledon Champion, the youngest person ever to win the Davis Cup Singles title and a household name in Australian sport.

Pat first came to the tennis world's attention as a junior player in the early 1980s. He was ranked the top junior player in the world in 1981, and in 1982 he won the junior titles at both Wimbledon and the US Open.

Pat's greatest tennis achievement was winning the men's singles at Wimbledon in 1987. After defeating world No.1 Ivan Lendl in straight sets, he climbed into the stands to celebrate with his family and coach- a practice which has since become tradition among Wimbledon winners. He went on to twice make the final of the Australian Open – in 1987 and 1988 – but lost five-setters on both occasions, to Stefan Edberg and Mats Wilander respectively.

A regular Davis Cup representative for Australia, Pat was part of Australia's winning teams at Kooyong in 1983 and 1986. Cash first represented Australia as a 17-year-old and finished with a 31-10 Davis Cup record over eight years.

Nowadays, Pat still plays a large part in the Tennis world; he hosts CNN's tennis-focused magazine show Open Court, he is a regular colour commentator and he also runs the Pat Cash Tennis Academy. He has won the over-45's Wimbledon doubles title with fellow Aussie Mark Woodforde in 2010, 2011 and 2012. Pat has now collected the Junior, Tour and Legends Wimbledon titles. To date, he remains the only person to have done so.

Steve: What do you do to keep fit these days and what is your diet like?

Pat: Well, at the moment I'm rehabbing from knee surgery again. I have been in great shape for many years now but I had an incident on a Swiss ball and twisted my knee which required surgery. I have been told by the surgeon that he sees many knees from straight people like me doing straight leg twists holding a Swiss ball between the legs. Crazy after all the tennis I've played to have some stupid thing like this happen. My diet is pretty much wheat free and has been for 10 years now, though I'm not as strict as I used to be. I do like a dessert and a packet of chips

Steve: You won the over-45's Wimbledon doubles title with Mark Woodforde in 2010, 2011 and 2012. How competitive is that competition and how much tennis do you still play throughout the year?

Pat: The Grand Slam doubles aren't as serious as they used to be that's for sure and having a partner like Mark makes life pretty easy. I play a combination of singles and doubles exhibitions, but more singles generally. A usual year will have me playing 12 -16 events a year. Some are 1 night or day other 4 or 5 days. That's pretty demanding especially when you play guys much younger. This keeps me working hard off court which I love.

Steve: You have won a lot of big tennis accolades. What has been the highlight of your career? Winning Wimbledon?

Pat: Wimbledon and Davis Cup for Australia they were the 2 things I wanted to do and I did them in the few years I was fully fit back in the mid - late 80's

Steve: Your son Jett is 18 and has done very well through his junior career. How is his form at the moment? Are we going to see him at the Aus Open over the next few years?

Pat: Jett wants to go to a US college. He is a smart kid and wants to study chemical engineering or biology and continue to play tennis. Perhaps he will play the tour after that but it's up to him.

Steve: You've done a lot of work with junior tennis players in recent years, taking the Junior Australian Davis Cup team to Mexico this year. Which up-and-comer are you most excited about?

Pat: We have a very good bunch of kids coming through so any of them could make it. Australian tennis hasn't had a great record in recent years bringing top juniors through but it's very hard work out there as tennis is the toughest sport in the world to break through from juniors to tour player. There are thousands of kids on the junior circuit.

Steve: What do you think it takes to be an elite tennis player in the modern game?

Pat: Much the same as it has always been. Lots and lots of hard work, attention to detail, great physical ability and some luck

Steve: You struggled with injuries to your achilles tendon, knees and back later in your career. Were there any particularly bad injuries you endured in your career?

Pat: All injuries are bad. I recovered from all of them 100% except the achilles. At the time of the achilles rupture I was not in the right frame of mind to rehab properly and therefore it didn't recover like it should of. I learned my lesson the tough way.

Steve: What are your views on the evolvement of tennis racquets and other new technologies coming into the game such as Hawk-Eye?

Pat: I love Hawkeye technology as it has improved the game I'm not sure about string technology as its made the average player good and reduces the skill level necessary for a player. For example to hit a topspin lob or good return all you need to do is make some contact on the ball and lots of spin comes off the string on to the ball, thats not skill it's just technology. Is point after point of big serves and hard forehands really that interesting? I don't think so.

Steve: If you could make any changes to the modern game of tennis, what would they be?

Pat: Get rid of the let rule and limit string and racket technology

Steve: In your opinion, who is the best tennis player you have played against, and who is the best tennis player of all time?

Pat: Becker McEnroe Lendl Wilander Edberg all had certain shots that were the best I have played against. Best of all time is a fun but mainly pointless conversation unless you know history and the game very well. Read the blog on my website where I go into detail. www.patcash.net.

Steve: Who do you think will be the top player in 2013 and/or the most improved?

Pat: Hmmm... It's hard to say as the top 4 have all had great years recently but I tend to think Murray will continue and win more Grand Slams.

Steve: What do you think the future holds for Bernard Tomic? Do you think he's got the maturity/ self-discipline to become a top 10 tennis player?

Pat: Not at this stage but he's still young enough to turn things around.

Posted in Interview By Calibre Fitness

Warm-up

To get your muscles limber before lifting, mimic what you're going to ask them to do, says Murray's fitness trainer Jez Green. "For a strength session, go through all the lifts you're going to do that day with 50% of the weight for 10 reps."

Complex training

For Wimbledon, Murray built his athletic power with complex training. "Do 6 sets of 5 reps of each of the following exercises," says Green. "After the lift (Lift Exercise), go straight into the plyometric move (Plyo Exercise) for power without bulk."

1. Lift Exercise: Back squat

Stand under a squat rack, with a loaded barbell on your shoulders. Take the full weight of the bar. Keep your chest out, back straight and bend at the knees and hips until your quads are parallel with the floor. Then drive back up.

Plyo Exercise: 1m box jump

Stand in front of a box 1m high. Bend at the knees, and drive explosively, jumping and landing on the box with your feet flat. Step down and repeat.

2. Lift Exercise: Walking lunge

Grab a heavy dumb-bell in each hand. Walk across the room, taking as large strides as possible, and bending so that your front knee is parallel with the floor at every step.

Plyo Exercise: Cycle split jump

Get into a split-squat position, with your back knee almost touching the floor. Now jump in the air, switching leg position before you land.

3. Lift Exercise: Weighted pull-up

Wearing a weight belt (Murray loads his with 20kg), grab a pull-up bar with an overhand grip. Pull with both hands until your chin is level with the bar, then lower, to challenge your lats and biceps.

Plyo Exercise: 5kg medicine ball throw-down

Stand with feet wider than shoulder-width apart. Grab a medicine ball in both hands. Raise it above your head then explosively throw it down to the floor. Avoid your toes.

4. Lift Exercise: Weighted dip

Wearing the same weight belt you wore for the pull-up, grab two dip bars. Push down with your hands, until your arms are straight, then lower to the start position.

Plyo Exercise: 5kg medicine ball chest-pass

Grab a medicine ball and stand a couple of metres from a partner. Pass it like a basketball to your partner, making sure you work as quickly and explosively as possible.

5. Lift Exercise: Lateral side lunge

Lunge out to the left until the thigh of your left leg is parallel to the floor. Push off with your left leg in a controlled manner to return to the start. Repeat on your right leg.

Plyo Exercise: Max distance lateral hop

Balance on one leg. Bend at the knee, and explosively jump sideways, bending your knee again as you land to absorb the impact. Do three sets on each leg.

6. Lift Exercise: Cable woodchop

Hold a cable handle with both hands. Pull the cable from above your right shoulder, across the front of your body, then return to the start. Alternate sides with each set.

Plyo Exercise: 5kg medicine ball throw

Grab a medicine ball in one hand, with a partner standing on the opposite side. Using your core rotation for explosive power, throw the ball as hard as you can to your partner. Change sides every 5 reps.

Triple extension power

To finish your session do 5 sets of 5 reps of an Olympic lifting movement. Green recommends the power clean. Bend your knees and hips and grab a loaded barbell. Drive your heels into the floor and straighten at the waist, so you pull the barbell up in front of you. Now drop under the barbell and 'catch' it at the top of your chest. Drive up, straightening your legs to finish.

"This builds triple extension power," says Green. So you'll be able to transfer power from your feet to your hips more efficiently. "It also helps with power on the serve and with first-step acceleration," he says

Warm-down

Do a little light stretching after your workout, followed by 10 minutes in an ice bath at 10 degrees, if you can get to one. Two hours later, perform some heavy static stretching and go for a massage – if you can get it past your boss, that is.

Posted in Featured By Calibre Fitness

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