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20-minute No Crunch Ab Workout

7/27/2013 5:00 PM

When most people think of "ab exercises," they imagine doing thousands of dull sit-ups or crunches. While crunches are a worthwhile exercise to help get firmer abs, they can be repetitive and boring. Below is a workout that targets the whole core, while steering clear of crunches.

Standing Russian Twists (3 x 10 reps)

Stand with your feet slightly wider than shoulder width apart, you legs and back straight and your shoulders relaxed. Hold a dumbbell or medicine ball out in front of you with both hands at about chest level. Pivot on your right foot and rotate your torso as far as you can to the right. Return to your starting position, then repeat on the other side. Keep your abs engaged throughout the exercise.

Bent Over Rows (3 x 10 reps)

With feet shoulder width apart and a straight back, bend your knees slightly and grab a barbell or dumbbells with an overhand grip. Bend forward over the bar and pull the bar up to your waist then return it to the bottom. Keep your eyes about 45 degrees forward and try to keep the lifting motion smooth and fluid.

Reverse Plank with Leg Raise (10 reps on each side)

Get into an inverted push-up position (same style as a push-up, but with your back facing the ground). Make sure your arms are straight and your fingers are facing down your body. While maintaining a straight body between your shoulders and your feet, lift your right leg and hold it 30cm or so off the ground for 3-5 seconds. Alternate legs.

Half Seated Leg Raises (3 x 10 reps)

Sit on the floor resting back on your forearms. With your feet straight out in front of you, lift them to a 45 degree angle, and then back down. To add variation and target your obliques, you can alternate bringing your legs down on each side of your body. Slowing your tempo down will add difficulty.

Single Arm Lunge (10 reps on each side)

Raise a dumbbell in your right arm above your head, keeping your arm close to your ear. Step forward with your left foot until your thigh is parallel to the ground. Push back off your left foot back to your initial position, and then repeat.

Reverse Wood Chop (3 x 10 reps)

You can do this either with a Cable Column machine or with a dumbbell or medicine ball. Hold the weight next to your right hip, and then raise the weight across your body, up to above your left shoulder (keeping your arms straight). Return the weight to your right hip and repeat.

Rock'n'Roller (3 x 10 reps)

Get into the 'plank' position with your forearms facing forwards. Keep your hand and feet in a fixed position and rock from side to side and far as you can, twisting your body as you go. Try to maintain a slow controlled movement. Rocking back and forth counts as one rep.

Posted in Featured By Calibre Fitness

Even if you’re not a cyclist, odds are that you spend the bulk of your day hunched in a seat. And that’s a recipe for back pain. Below is a workout Cadel Evans utilises to strengthen his “posterior chain”—a series of muscles that include the glutes, hamstrings, lower back, and others that stabilize the spine and provide speed and power in sports. Add it to your own weekly fitness plan to shore up your weak spots and build a strong foundation for any athletic endeavour.

WARM UP

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, move on to the core circuit.

    1. 1. Lateral Band Walk
    2. 2. Plank (Hold for 20 seconds 20 reps)
    3. 3. Iliotibial Band Roll (6 per side)
    4. 4. Groiner (6-8 per side)
    5. 5. Hand Crossover (3 reps)
    6. 6. Lunge (10 reps per side)
    7. 7. Lunge with Side Bend (5 reps) 
    8. 8. Elbow-to-Foot Lunge (10 reps per side)
    9. 9. Sumo Squat to Stand (2 reps)
    10. 10. Kettlebell Goblet Squat (3 reps)
    11. 11. Doorway Stretch (1 rep)

CORE CIRCUIT

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, move on to Strength Circuit 1.

    1. 1. Side Planks (30 seconds per side)
    2. 2. Back Extensions (3 reps)
    3. 3. Swiss-Ball Roll (30 reps per side) 
    4. 4. Swiss-Ball Pike (20 reps per side)
    5. 5. Mountain Climber with Feet on Valslides (30 reps)
    6. 6. Wrist-to-Knee Crunches (25 reps)
    7. 7. Plank (5-6 reps)

STRENGTH CIRCUIT 1

 

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise. Then rest one minute. That’s one circuit. Do a total of 3 circuits, then move on to Strength Circuit 2.

Pistol Squat (5 reps each leg)
Single-Leg Deadlift
(8 reps per side)

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise. Then rest one minute. That’s one circuit. Do a total of 3 circuits, then move on to the Metabolic Circuit.

Single-Leg Squat (12-15 reps)
Lunge (10 reps per side)

METABOLIC CIRCUIT

 

If you’re exhausted, stop here. But if you still have energy, perform this final circuit up to three times, depending on how good you feel. Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, congratulations—you’ve just trained like Lance Armstrong.

    1. 1. Single Arm Dumbbell Swing (25)
    2. 2. High Box Jump (15)
    3. 3. Single Arm Dumbbell Swing (25)
    4. 4. Split Jacks (12 each side)
    5. 5. Single Arm Dumbbell Swing (25)
Posted in Featured By Calibre Fitness

Workout like King James

5/27/2013 5:00 PM

Undoubtedly, Lebron James is one the best physical specimen the sport of basketball has ever seen in recent history. A 6 ft 8 in forward, he is an NBA champion, NBA Finals MVP, four-time NBA MVP, and NBA Rookie of the Year. Looking at his build and early display of athleticism, one can see that he was obviously born with lot of physical talent. But, that doesn’t mean he skips the hard work in the gym. His power, strength and agility haven’t come easily though; behind his talent and athleticism is also a lot of work and careful training. Lebron spent 4 days a week weight training besides his work on the court. His weight training routine is filled with supersets, which emphasizes working his entire body in one session while also getting his heart rate up for physique conditioning. His exercises were designed to boost power and strength but also to improve quickness and explosiveness to make his performance on court even better. Use James the weight-lifting regimen below to build a body that looks and performs like a pro’s.

The Lebron James Workout

The King’s workout plan blends cutting-edge training techniques with classic muscle-building exercises.

From the Fitness Editors of Men's Health

MONDAY

Superset 1

1) Pushup
Do as many reps as you can.

2) Pullup
Aim for 10 reps

 

Superset 2

1) Dumbbell Snatch
Aim for 5 reps with each arm.

2) Single-Arm Cable Row
Do 10 reps with each arm.

TUESDAY

Superset 1

1) Dumbbell Squat
Do eight to 12 reps.

2) Swiss-Ball Hip Raise and Leg Curl
Do 12 reps.

 

Superset 2

1) Dumbbell Stepup
Do 10 reps with each leg.

2) Single-Leg Standing Dumbbell Calf Raise
Do 12 reps with one leg before repeating with the other leg.

THURSDAY

Superset 1

1) Dumbbell Incline-Bench Press
Do 10 reps.

2) Lat Pulldown
Do 10 reps.

 

Superset 2

1) Single-Arm Dumbbell Shoulder Press
Do six to eight before repeating with the other arm.

2) Single-Arm Neutral Grip Dumbbell Row and Rotation
Do 10 reps on each side.

FRIDAY

Superset 1

1) Single-Leg Squat
Aim for five reps per leg.

2) Single-Leg Swiss-Ball Leg Curl
Aim for 10 reps with each leg.

 

Superset 2

1) Dumbbell Side Lunge
Do 10 reps in each direction.

2) Unstable Jump Rope
Skip rope for 45 seconds on a cushiony surface, such as a stretching mat. The instability will help strengthen your ankles.

Posted in Featured By Calibre Fitness

Cristiano Ronaldo is known for being obsessed with his training routine. There's a quote from Sir Alex Ferguson, which illustrates this dedication perfectly: "There's no fluke about it. I see Ronaldo practising all the time in training." Besides the mental motivation needed, there's certainly another very important attribute that CR7 owns and that everyone need to keep in mind when attempting to get in shape: Discipline. Common or trivial quotes such as "No pain, no gain" are indeed true, but Cristiano Ronaldo and other top athletes are well aware of how important it is to set training routines and follow them without slacking.

An important note that should be outlined before we start is the fact that Cristiano Ronaldo is indeed a professional athlete and he's surrounded and followed closely by professional fitness coaches and expert dieticians. Since his arrival to Old Trafford, Ronaldo has undergone a major body transformation, from a skinny boy to a muscled man and that didn't happen by accident.

Cristiano Ronaldo practices around 5 times per week in Real Madrid training camp, Valdebebas, depending on the games schedule they have that week. On average, he trains around 3-4 hours per day and follows a strict diet plan.

Cristiano Ronaldo daily workout routine

  • 3 to 4 hours of daily practice that assure a very low body fat level (<10%)
  • Several periods of running for state cardio (25-30 mins)
  • High intensity and "explosive" sprinting drills (short-period exercises)
  • Technical drills to enhance skills and ball control
  • Football tactical exercises to improve understanding with teammates
  • Gym exercises to develop specific muscles but also his total body strength

Abs are just like any other muscle group. For them to be visible through a layer of body fat, they need to be big. Here are the three movements that will help you construct a 6-pack!

Never had a six-pack? Want one? I know it might seem impossible, but honestly, carving visible abdominal muscles is a simple process. It all depends on having low body fat.

The recipe for abdominal shaping is simple, but it takes a lot of time. If you have a lot of body fat, it will take even more time. There's no specific exercise or magic vegetable that suddenly gives you the stomach of a Greek god—just good old fashioned hard work. Remember, months and years pass whether or not you work toward physique goals, so why not give it a shot? If you want to see your abs in the mirror, put in the hours!

The Core of the Matter

The core is made up of more than just your rectus abdominus. It includes the musculature that wraps around your spine and connects to your pelvis. Most people are just worried about the abdominal wall, but making improvements to your strength and athletic abilities demands core work.

That doesn't mean doing sit-ups for days. If you already perform a variety of compound exercises—and you should—your abs and core are already worked and strengthened indirectly. For example, your abdominals are major stabilizers during the squat. Heck, a sufficiently strong core is necessary to move any significant amount of weight.

Think about it this way: if your core is unable to support the weight you place on your back, your body would just fold over.

Having a solid core will benefit you in numerous other ways. One of the leading causes of lower back pain is a weak core. Other benefits of core strength are improved balance, enhanced stabilization during dynamic movements, and injury prevention.

Okay, so what about seeing your abs? Well, building larger abs in the gym will allow them to become visible at higher levels of body fat. I don't advocate spending a huge amount of your time in the gym doing ab exercises—it's inefficient and your time is better spent on other lifts. The focus of ab work should be on strengthening your core as a whole. However, I still recommend working your abs directly.

The Power of 3

The best way to do ab work is to incorporate the following three exercises into your regimen. They cover all of the major muscles of the abdominal region, which will help get you that 6-pack. Make sure you use progression to increase your strength. You want to build stronger, bigger ab muscles so they'll poke through even if your body fat isn't super low.

I suggest 2-3 sets of each exercise per week. You may complete them all on the same day or do each movement on a separate day. I work out 3-4 days per week and perform one ab exercise per workout, at the end of three of those workouts.

1 / Hanging Leg Raise (Flexion and Extension)

Flexion and extension movements are the most common type of ab exercise. To get the most out of the hanging leg raise, make sure you engage your pelvis. If you don't move your pelvis, you just use your hip flexors to do the work. Other flexion/extension exercises include variations of the sit-up, including the decline sit-up.

2 / Russian Twist (Rotation)

Rotational exercises work your whole abdominal region, but they stress your internal and external obliques. As I said before, increase the weight as you get stronger. For other options, try cable rotations or side crunches.

3 / Plank (Stabilization)

Stabilization exercises emphasize your transverse abdominus—the deepest abdominal muscle that wraps around your spine. This muscle is responsible for your overall balance and stability, so don't neglect it! Make progress by planking for longer durations or placing weight on your back.

Posted in Featured By Calibre Fitness

AFL Core Workout

2/27/2013 4:00 PM

Your 'core' refers to the muscles of your abs and back and their ability to support your spine and keep your body stable and balanced. Core stability is the strength and coordination of the muscles during a movement and has become essential to the modern game of AFL football. Having a strong core helps players improve performance and also minimises their risk of injuries. There are many different techniques you can use to vary your core training and avoid a plateau. Below are 10 of the best exercises to strengthen your core.

The first three (10, 9 and 8) are static floor exercises, which require little or no movement; constant tension on your muscles ensures that they are working. Improvement is marked by the increased duration of each exercise or the reduction of your support base.

The following three (7, 6 and 5) are dynamic floor exercises, which are done without weights. They are different from static training because they require movement throughout the exercise.

Exercises 4 and 3 are static Swiss ball exercises. A Swiss ball is unstable, so the main muscles you are working will need the help of supporting muscles to balance you and the ball. Find a medium-sized ball that is fully inflated, but still allows for some give.

Finally, exercises 2 and 1 are dynamic Swiss ball exercises: Movement is required throughout these drills to target the selected muscle groups.

Number 10

Plank

The plank works your entire core and upper- and lower-body muscles. Lie down on your stomach. Lift your body off the floor with your forearms (elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching your back) and hold for 30 seconds to one minute. Lift one foot in the air for added difficulty.

Number 9

Pushup plank

This exercise is the same as the plank, except that you are in a pushup position. The pushup plank works the core, chest and biceps. This is a great exercise to end your workout with; it will fully fatigue almost every muscle in your upper body.

Number 8

V-sit hold

This targets your abdominal muscles and improves your balance. Lie on your back and bend at the waist as you extend your legs and arms into the air to form a "V." Hold this position for as long as you can.

Number 7

Twisting crunch

This is one of the most effective crunch workouts, as it hits all of your stomach muscle fibers at once. Assume a standard crunch position, raise your torso to a 45° angle, and then twist from side to side. For an advanced movement, extend your legs and pretend to peddle a bicycle while you continue to twist.

Number 6

Lying windmills

This exercise is one of the most challenging. Lie on your back with your arms extended and raise your legs until they are perpendicular to the floor. Slowly lower your legs to the side as low as you can while maintaining complete shoulder and back contact with the floor. Bring your legs back up to center and lower them to the other side.

Number 5

Supermans with a twist

Perform a standard Superman: Lie down on your stomach and raise your torso off the floor with your arms extended in front of you (beginners may place their hands behind their head). Here's the twist: At the top of the raise, twist to one side, return to the center and twist to the other side. Lower your torso to the ground to complete one rep. Hold a two- to five-pound weight for a more advanced movement.

Number 4

Plank on a Swiss ball

This is a variation of the static plank. There are two possible executions: You can place your forearms on the Swiss ball with your feet on the ground or you can place your feet on the ball with your forearms on the ground. Keep your abs and glutes tight, and do not arch your back. Hold this position as long as possible. Move the ball slightly from side to side for an advanced movement.

Number 3

Lying glute pushup

The lying glute pushup targets your butt and back muscles. Lie on your back with your feet resting on top of a Swiss ball. Push through your heels to raise your butt off the floor as high as possible. Form a straight line from your knees to your shoulders. Hold this position for 60 seconds.

Number 2

Ball roll-ins

Ball roll-ins target your central abdominal muscles. Place your hands on the ground and the top of your feet on top of the ball. Keep your hands in place and bend at the knees to bring the ball toward your chest. Hold this position for a second and roll back out. Focus on squeezing your abs throughout the movement; do not use your hip flexors to bring the ball toward you.

Number 1

Stiff-legged V bends

This is exactly the same as the ball roll-ins, but you must keep your knees straight and move your hips toward the ceiling. The focus of this drill is completely on the abs; you should be able to feel a strong medial contraction.

... to the core of the matter

These are some of the best core training exercises. They help create a more complete workout because they target one specific muscle and often call synergistic muscles into play. Choose a drill from each group to use during every abdominal workout and you'll be leaping above the rest in no time!

Posted in Featured 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

Strength Training For Cricket

1/26/2013 4:00 PM

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

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

Post-Pudding Workout!

11/26/2012 4:00 PM

The holidays can involve a lot of time away from the gym, often in places where it's hard to find any equipment to work out with. But never fear... Calibre fitness has come up with a 15 bodyweight exercise workout you can do basically anywhere to work off the Christmas Pudding!

Warm-up

1. Power skip. Skipping isn't just for kids. Raise the right knee up towards the hip while reaching your left arm overhead. Land on the ball of your left foot, and then alternate the skipping motion with the opposite arm and leg. Shoot for 10-15 skips as high as you can go.

2. Stair climb. Think of stairs as the cardio equipment in any building. For a great way to get the heart rate up, briskly walk up and down a stairway until you start to sweat. To avoid any dizzy spells, make sure to travel the whole stairwell to limit the amount of turn-arounds. Pro-tip: Skip the elevator when going to work and sneak in a workout before getting into the office!

3. Inchworm. It really is a Bug's Life. Stand tall, and bend over until your fingertips are on the floor. Next, walk the hands forward while keeping the legs straight until you've reached a traditional push-up position. Finish off the move by taking tiny steps to get your feet back up to your hands. Repeat for 4-6 reps.

4. High knees. Stand tall with your feet hip-distance apart. Raise up your right knee as high as it'll go, and then place the leg back down. Alternate legs and start picking up the pace. Try this jig for 30 seconds straight.

5. Butt kicks. These will literally kick your butt -- in a good way. Jog in place while kicking your heels back towards your glutes. Make sure the movement is being driven from your hamstrings (not just your feet kicking up dust). Keep it up for a minute straight while picking up the pace!

Full Body

6. Tuck jump. It's time to catch some air. Stand up tall with the knees slightly bent and jump up -- bringing the knees into the chest and extending the arms straight out in front of the body. Lower the arms when you hit the floor. Aim for 8-10 reps.

7. Basic burpee. This move is something we all love to hate. Start in a low squat position with your hands on the floor. Then, kick your feet back to a push-up position and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up position. Shoot for 10 strong reps.

8. Push-up burpee. This move is just like the basic burpee that's a bit more advanced. Begin like normal, but once you reach the push-up position, actually do the push-up before coming back up to the squat. Shoot for 8-10 of these bad boys.

Legs

9. Lateral step over. Find a bench and stand to its side with the right leg closer to the bench. Lift your right knee up and bring the leg over the bench, not stepping on it. Then lift your left leg to meet the right, bringing the feet together before moving back -- left leg first this time. Go to step city for 15-20 reps.

10. Lunge jump. The only thing more fun than a lunge is catching some air in between. Start standing with the feet together and lunge the right foot forward, bending the knee about 90-degrees. Then it gets fun: Jump straight up, and while in the air, switch legs and land in a lunge with the left foot forward. Try for 8-10 reps (or as many as you can do with good form).

11. Squat jump. Perform a normal bodyweight squat (keeping the heels on the ground while bending the hips and knees until the thighs are parallel to the floor). Jump up immediately at the bottom of the squat and extend your arms overhead. Aim for 10-15 reps.

12. Box jump. Stand in front of a sturdy box that's just high enough so you can land on top with enough effort (but without missing your target!). With feet shoulder-width apart, bend the knees and then explode up onto the box. Secure your landing and then step back down and repeat for 6-10 reps.

Arms And Core

13. Jumping Jack planks. There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line), but keep the feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one!).

14. Flutter kick. Time to kick up the cardio -- literally. Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the floor (about six inches) and begin kicking up and down. Try to keep this up for a minute, and remember to keep the core engaged!

15. Bicycle. Lie down on your back with knees in towards your chest and hands behind your head. Bring your right elbow towards the left knee while the right leg simultaneously straightens. Alternate sides just like you're pedalling on a bike and pedal out for 30 reps.

Posted in Featured By Calibre Fitness

Crossfit Workout: The Girls

10/26/2012 5:00 PM

Rather than just having one Crossfit Workout this month, we’re going to list a collection of the ‘Girls’ Workouts of the Day’. Many ask Greg Glassman, founder and President of Crossfit, “Why are the workouts named after Girls?” , he explains “I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.”  

So, below are some of the most popular ‘Girls WODs’. Attempt them at your own risk.

“Amanda”
9-7-5
Muscle Up
Squat Snatch (135#/95#)

“Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

 

“Eva”
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time.

“Helen”
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time

“Karen”
Wall-ball 150 shots
(men 20#-10′ – women 14#-9′)
For time

“Lynne”
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
5 rounds for max reps. There is NO time component to this WOD.

 

“Nicole”
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

 

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time – Complete all reps of each exercise before moving to the next.

“Chelsea”
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min – number of rounds completed is your score.

“Diane”
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

“Fran”
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

“Isabel”
Snatch 135 pounds
30 reps for time

“Kelly”
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time

“Mary”
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min

 

“Annie”
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

“Christine”
3 rounds for time
500m row
12 Body Weight Dead Lift
21 Box Jumps

“Elizabeth”
Clean 135 lbs
Ring Dips
21-15-9 reps, for time

“Grace”
Clean and Jerk 135 lbs
30 reps for time

“Jackie”
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time

 

“Linda”
(aka “3 bars of death”)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time

“Nancy”
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time

Posted in Featured By Calibre Fitness

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