High Knees Drill for Improved Running Form

Another running drill with a good explanation and demonstration. Listen and watch. Then practice practice PRACTICE!
These drills all link in to the longer bowling drill with run throughs that I blogged late last month.

Paw Backs - A Running Form Drill

I really feel that improving running form is one of the most effective ways of increasing the efficiency of and faster bowler! All cricketers can reduce the amount of energy they waste running inefficiently but bowlers particularly can gain a huge advantage over other fast bowlers in terms of how well they bowl and for how long they can sustain an effort!
This drill is very good for practicing and improving how the runner uses the hips and legs when running at pace. Listen to the explanation.

Great Morning Stretching Routine

Another stretching routine. Every routine is useful and achieves approximately the same goal - muscular strength and flexibility. Variety in training routines also keeps training fresh and easier to complete day in and day out. Just giving you options guys!

Swiss Ball Stability/Strengthening Exercises

This is a great routine for core strength and flexibility as well as balance and variety when training.
Enjoy! You can substitute this routine for one of your regular core strength sessions to keep things interesting.

Speed and Agility Drill 2 - Great Clip!

This is a GREAT clip! No fancy shoes or tracksuits...no flash training field....just some cones, some committed trainers trying to get better and a MANIC coach screaming at them! LOVE IT! WILL SOMEBODY PLEASE FIX HIS CONE?!!!!



Agility Ladder Drills - For after Warm-Up

Try some of these after you've warmed up and done your basics. Always good to have some new drills to work at to keep things fresh!

Static v Dynamic Stretching - When to Use Each

Static stretching exercises, in which you're not moving around at all but are simply elongating a particular muscle or group of muscles, do have a place in your training program, but their value and proper usage are often misunderstood.

It's probably best to place your static stretches at the end of your workout as part of the cool-down, not at the beginning of a training session. Static exercises help bring your body back toward a state of rest and recovery and allow you to relax and lengthen the muscles that you have put under stress during your workout.

Placing static stretches at the beginning of a training session, on the other hand, tends to interrupt the natural flow of an optimal warm-up and fails to prepare you fully for the dynamic movements that follow.

Improve your workouts – and your competitive efforts

Dynamic Mobility exercises warm you up, stretch you out and keep you moving as you make the transition from resting to highenergy activity. You'll feel a sense of warmth and relaxation in your muscles – and perspire lightly by the end of your five- to seven-minute warm-up period.
Dynamic Mobility exercises work on joints from your neck to your toes - and if you're wondering why you should attempt to expand the mobility of your neck and shoulders when the 'prime movers' during your workout are probably your legs, wonder no more.

Your whole body functions as a unit - a 'chain' of interrelated parts. For example, if your shoulders are stiff, you won't have a quick, fluid arm swing when you are running. If you don't have proper arm swing, your legs will slow down and so will your performance.

Mobility training should be carried out before every workout. It has a cumulative effect over an extended period of time. After about four weeks or so, you should notice appreciable gains in your mobility, flexibility and ability to move smoothly during your training sessions. Best of all, you'll also notice an appreciable improvement in your workouts – and your competitive efforts!

"The Map" Part 2 - Developing Non-Practice Training Routines

Every player can benefit from developing their own set of routines and processes to help them prepare and play successfully.
In the first installment of this series, I dealt with developing routines to be employed during batting, bowling and fielding practice.

This article will deal with developing sound routines to help you get the most out of your training sessions away from the team: Non-practice training.

For some players this may be a long jog with the dog every other evening. For others it may involve gym sessions, road running, yoga lessons and a whole range of ‘cross training’ options. While it is great to devote time away from ‘just batting and bowling practice’, a haphazard approach can be detrimental, causing fatigue and lack of clear focus on the ultimate goal of improving your cricket.
How do you go about this training more systematically?

Adding value to cricket practice

 

As with the whole mapping process, the younger cricketer will not need a very detailed or complicated set of routines. They are supposed to make your job of preparing to play cricket easier.
More experienced players, playing at higher levels (or aspiring to reach higher levels) need to spend considerable amounts of time each week ‘adding value’ to the work they do at cricket practice. When deciding on your specific non-practice training routines it may be useful to follow a few rules.

• Examine your game and identify what physical and psychological aspects need attention
• Identify what action or activity will provide the required attention
• Identify how much time you have available to devote to an activity – if there are a number of activities you may also have to prioritise each activity to create the best overall fit.
• Try not to choose activities that require a hard and fast commitment. This will allow you the flexibility to miss the occasional session when it is at cross purposes with your specific preparation for cricket.
• Monitor your energy levels. Don’t over commit yourself to too many training activities. This may cause fatigue and physical injury or just a reduction in your enthusiasm for cricket training. You don’t want to burn out!
• Where possible, seek out experts to help you perform your identified activities properly. E.g. sprints coaches, psychologists, yoga teachers
• Evaluate your sessions constantly. While it may take a while for an activity to start having an impact on your cricket, don’t persevere with an activity that has not, over time, shown any beneficial results. Devote your time to activities that really do help your play better cricket

To clarify this further, let's look at some practical examples....

Example 1: The younger player

A young player may decide the one area they really need to improve is in their flexibility.
They are getting lots of strains and aches and pains after training and this is affecting their performance on weekends. A non-practice training routine for a young player focusing on improving their flexibility may be a simple morning and evening stretching regime (15 minutes of static stretches before breakfast and again before bed each day).

Example 2: The aspiring professional

As the player gets older, they may decide that improved flexibility has a very positive impact on their performance in games. This player may then decide to take some yoga lessons if they have the free time to do so.
They may also be going to a sprints coach one night a week to improve their running style (so important for bowlers of all types as well as fielders and runners between the wickets!); playing in a touch football competition (to improve their agility); and going to the gym twice a week (to improve their strength and muscular endurance).

For this player, organizing all of these activities into a routine is extremely important. If he is not organized, he will miss sessions, get over tired and end up falling well short of what he wanted to achieve by taking on so many activities – cricketing success.

The key to deciding what should be included in your non-practice training routine is the amount of time you have available to train and one other very important consideration: balance.

Always strive for Balance!

 

It is genuinely unhealthy and ultimately unproductive to devote all your time to a single pursuit such as cricket. One must have other things going on in one’s life to enjoy the whole human experience.
Non-practice training activities can provide some of this balance. Allowing you mix with ‘non-cricketers’ and spend time enjoying yourself away from the game. (Matthew Hayden identified this as being a major reason why he was able to play the game at the highest level for so long.)
So now we have discussed developing routines for cricket training as well as training routines conducted away from cricket. Hopefully your map is starting to take shape!

Every journey is an adventure, and every map provides an invitation to explore the world … and yourself!

Sprinting Form Drills - Demonstration

These drills are very useful in improving running technique which will help your speed and efficiency when bowling and in the field. At this stage of the pre-season, doing each drill for 15m in sets of 5 with a slow jog back can also be a useful warm up routine. If you want to do them as an endurance routine, do 3 sets of 5 for each drill.
Enjoy!

Six Exercises for Fast Bowlers

I'll be using this routine for the next few weeks in an attempt to "prehabilitate" our faster bowlers. It is very specific and should be very useful for any player who uses it. Remember - never do a new routine without first consulting an experienced coach or trainer to make sure the activity is safe for you, and NEVER overdo it!!

Some Information about Relaxation

Relaxation

Relaxation itself can be useful in a number of circumstances including:

• the promotion of rest, recovery and recuperation
• the removal of stress related reactions, e.g. increased muscular tension, etc.
• the establishing of a physical and mental state which has an increased receptivity to positive mental imagery
• the establishing of a set level of physical and mental arousal prior to warming up for competition

Mental Imagery

When combined with positive mental imagery it is useful in:

• developing self confidence
• developing pre-competition and competition strategies which teach athletes to cope with new situations before they actually encounter them
• helping the athlete to focus his/her attention or concentrate on a particular skill he/she is trying to learn or develop. This can take place both in or away from the training session
• the competition situation

How do I achieve relaxed muscles?

Progressive muscular relaxation involves the active contracting and relaxing of muscles. When a muscle is tightened for 4-6 seconds and then relaxed, the muscle returns to a more relaxed state. This process should be performed for the following parts of the body in turn - feet, legs, thighs, buttocks, stomach, back, neck, shoulders, arms, hands, jaw, face and eyes.

How will relaxed muscles feel?

J.H. Schultz in the 1930's noticed that patients in a relaxed state experienced one of two sensations: the feeling of warmth or the feeling of heaviness in completely relaxed limbs. During the relaxation process, concentration should be focused on one of these sensations. For the first few sessions, the athlete should alternate the focus between sessions to determine which one they prefer.

Can Relaxation have a Negative Effect?

In a competition situation an athlete will either be:

• Under excited; low in arousal; find it hard to "get up" for the competition; disinterested; etc.
• Over excited; high in arousal; over the top; nervous-anxious; scared of the competition; sick with worry; etc.
• Optimally excited; nervous but in control; looking forward to the competition but apprehensive; thinking positively; feeling good; etc.

If we were to use relaxation procedures with an over excited athlete, we might be able to reduce his/her arousal level to that of the optimally excited athlete. This would have a positive effect on his/her performance. However if we asked an under-excited athlete to use relaxation procedures it would only make it harder for him/her to "get-up" for the competition. The coach therefore has to know his/her athletes and how they react in competitive situations.

Relaxation Training

There are a number of relaxation techniques that have the following characteristics:

• procedures for first recognising and then releasing tension in muscles
• concentration on breathing control and regulation
• concentration on sensations such as heaviness, warmth
• mental imagery

Regardless of which technique is used, the following two conditions need to exist if the technique is to be learned:

• the athlete must believe that relaxation will help
• a quiet, dimly lit and warm room which is free from interruption

Centering

The Centering technique was developed by the Tibetan Monks over 2000 years ago. Centering requires you to focus your attention on the centre of your body, the area just behind your naval button. The technique has a calming and controlling effect, providing an effective way to manage anxiety.

• Stand with your feet shoulder width apart, arms hanging loosely by your side
• Close your eyes and breath evenly - try to keep the tension in the upper body to a minimum as you breath
• Inhale deeply from your abdomen (your stomach will extend) and be aware of the tension in your face, neck, shoulders and chest. As you exhale let the tension fall away and focus on the feeling of heaviness in your stomach
• Continue to breath evenly and deeply and focus your attention on the centre of your body, the area just behind your naval button
• Maintain your attention on that spot and continue to breath evenly and deeply, feeling controlled, heavy and calm
• As you breath out think of a word that encapsulates the physical feeling and mental focus you want e.g. "relax", "calm"

Meditation for Relaxation

A number of people involved in sports psychology believe that meditation can be useful in getting maximum performance from an athlete (Syer & Connolly, 1984). Engaging in meditation helps reduce stress before an event and with experience the athlete can learn to relax different muscle groups and appreciate subtle differences in muscle tension. The technique includes the following steps:

• Lie down quietly on your back in a comfortable position and close your eyes.
• Deeply relax all your muscles, beginning at your feet and progressing to your face.
• Breathe through your nose and become aware of your breathing. As you breathe out, say the word "one" silently to yourself. For example, breathe in . . . out, "one"; in . . . out, "one"; and so on. Continue for 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, lie quietly for several minutes at first with closed eyes and later with opened eyes.

Maintain a passive attitude, permit relaxation to occur at its own pace and expect other thoughts. When distracting thoughts occur, return your concentration to your breathing. Try to practice a relaxation technique once a day.

Self Hypnosis

This is one of the most popular self-hypnosis techniques employed by athletes. It aims to help you distance your mind from the here and now and place you in a setting that you associate with relaxation and inner calm. This script could be recorded as an MP3 file - where there are 3 full stops (...) leave a pause for a few seconds and remember to speak clearly and slowly. The following script is an adaptation of a script published by the London College of Clinical Hypnosis.

Firstly you need to relax, put on some very relaxing music or sounds of nature, sit or lie down in a position that you find comfortable in a place where you are unlikely to be disturbed. Look up at your eyebrows and begin to concentrate on the sounds around you... maybe the distant sound of a car driving by or the hustle and bustle outside on the street... then concentrate on the sounds of the music, feel it flowing over you as if it were the tide going in and out, in and out... now begin to pay attention to the sound of your thoughts... concentrate on your breathing. Take deep breaths in and out... in and out... listen to your heart beat... become aware of your eyelids and feel them blinking quickly and notice that you have a strong desire to close your eyes... allow your eyes to close and feel a deep sensation of relaxation. In a few seconds, you will imagine your favourite place of relaxation... maybe somewhere you have been before, a beautiful garden, a deserted beach, a summer meadow or somewhere you can imagine you would feel relaxed... and now... just imagine that you are standing on a balcony... and there is a long set of stairs in front of you... leading down from this balcony... there are strong stairs... with wide steps... and a handrail on each side... the stairs are well lit... and you can see them clearly... In a few seconds' time... you can count down from 10 to one... and with each descending number between 10 and one... you will take a single step down the stairs... and with each descending number you will become more and more calm, more and more relaxed... each step down from the balcony will take you deeper and deeper... into your wonderful state of relaxation... and as you slowly descend these stairs... you are going to experience a sense of ever-deepening relaxation... throughout your entire body... You will feel the stairs under your feet and when you eventually reach step one, you can pause and wonder where you might go next... again you feel very tranquil and this tranquility is accompanied by a sense of anticipation... you will then step off... and when you do so... you will find yourself in your favourite place of relaxation... and enjoy... this beautiful place... Provide yourself with only positive and beneficial suggestions. For example, relating to increasing your self-confidence, attaining peak performance in an upcoming competition, or mastering a specific sports skill that has perhaps proved elusive to you. If, at any time, for any reason, for example in case of emergency or any situation where full attention is required, by opening your eyes, you will be fully alert.

To take yourself out of your relaxing place in a gradual manner, simply count up slowly from one to ten, on reaching the number eight, open your eyes, and at the number 10 you will be fully awake and alert. As you stand up, have a stretch and notice how good you feel.

Exercise Descriptions and Photos

Exercise Descriptions

1-Leg Deadlift

• Stand with your feet slightly greater than shoulder-width apart.
 

• Pick one foot off the ground and extend that foot backward.
 

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Let your arms hang at your sides.

• Start the movement at the hip joint. Push your butt back and "sit back as if you were sitting on a chair". Go slowly and focus on balance.

• Go until your thigh is parallel to the floor, but keep your lower back flat.

• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
 

• Complete all the given repetitions for one leg and then switch.

One Leg Dead Lift Position A

One Leg Deadlift Position B

Prisoner Forward Lunge

• Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.
 

• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.
 

• Step forward with your right leg, taking a slightly larger than normal step.

• Keep your left toe on the ground and use it to help keep your balance. The left knee should also be bent. Lower your body until your right thigh is parallel to the ground.
 

• Keep your upper body upright and your lower back flat.
 

• Push with your right leg to return to the starting position.

Prisoner Forward Lunge Position A

Prisoner Forward Lunge Position B

Single Leg Reaching Lunge

• Stand with your feet shoulder-width apart in front of a small object that you have placed 3 feet in front of you. Now stand on your right leg, balance yourself, and then bend your knee and reach forward to touch the object with your right hand.
 

• Touch the object and return to the starting position without losing your balance.
 

• Without switching legs, perform the same exercise but use your left hand to reach forward and touch the cone. Perform all repetitions on the right leg and then switch.
 

• As you get better, you can place 3 cones in a line (one to the left, one in the center, and one to the right). This will require greater balance.
 

• You can also experiment with placing the cone further away from you.



Single Leg Reaching Lunge Position A     

Single Leg Reaching Lunge Position B

Lying Hip Extension

• Lie on your back with your knees bent and feet flat on the floor.

• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.

• Bridge your hips up by contracting your glutes. Don't use your lower back.

• Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes.
 

• Slowly lower your hips down until they are an inch above the ground. Then repeat.

Lying Hip Extensions Position A

Lying Hip Extensions Position B

Lying 1-Leg Hip Extension

• Lie on your back with your knees bent and feet flat on the floor.
 

• Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown.
 

• Using the right glute, bridge your hips up.

• Keep your abs braced. Do not use your low back to do this exercise.
 

• Slowly lower your hips down until they are an inch above the ground.
 

• Perform all reps for one leg and then switch sides.





Lying 1-Leg Hip Extension Position A



Lying 1-Leg Hip Extension Position B

Ab Curl

• Always keep one leg straight. This helps to maintain the neutral spine during the exercise which keeps spine loads lower than if both legs were bent.
 

• Only curl up to the point where the shoulder blades just come off the floor. The pivot point is not in the low back, but in the rib cage.
 

• Keep your head in a neutral position and pick a spot on the ceiling. Try to lift from your shoulders toward the spot on the ceiling, instead of curling down toward your feet. If it seems easy, you are probably doing something incorrectly.

• For additional challenge, hold the "up" position for 5 seconds and say the count out loud. This increases the work on the spine stabilizers by forcing them to aid in breathing as well as spine stability.

Bent Knee Ab Curl Position A

Bent Knee Ab Curl Position B

Plank

• Lie on your stomach on a mat.
 

• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
 

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Plank Position A

• Hold this position for the recommended amount of time or 10 seconds if you are doing multiple repetitions. 

Side Plank

• Lie on a mat on your right side.

• Support your bodyweight with your knees and on your right elbow.

• Raise your body in a straight line so that your body hovers over the mat.
 

• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Side Plank Position A

• Hold this position for the recommended amount of time or 8-10 seconds if you are doing multiple repetitions.

Bicycle Crunch

• Lie on your back with your knees bent 90 degrees & hands behind your head.

• Lift your feet off the ground and bring your knees back towards your chest.

• Curl you body off the ground and bring your right elbow to your left knee.

• In the process, you should be able to bring your right shoulder blade off the ground. You don't need to curl up any higher.
 

• Return to the start position. Then repeat the movement for the left side.
 

• Continue to alternate sides for the desired number of reps with each movement counting as a single repetition.

Bicycle Crunch Position A

Bicycle Crunch Position B

 

Mountain Climbers

• Brace your abs.
 

• Start in the top of the push-up position.
 

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest.

• Do not let your hips sag or rotate.

• Keep your abs braced and slowly return your leg to the start position.

• Alternate sides until you complete all of the required repetitions.

Mountain Climbers Position A

Mountain Climbers Position B

 

 

 

 

Bird Dog

• Kneel on a mat and place your hands on the mat under your shoulders. You should be on "all fours" (like a dog).
 

• Brace your abs.
 

• Raise your right hand and left leg simultaneously while keeping your abs braced.
 

• Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn't have fallen off). Your back should be flat like a table.

Bird Dog Position A

Bird Dog Position B

• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.

 

Another great set of exercises from Craig Ballantyne at Turbulence Training!

For all of Craig's Programs and Information go to http://www.turbulencetraining.com
 

 

 

Photos of Bodyweight Program Exercises - 5 One Leg Squats

One Leg Squat Position A

One Leg Squat Position B

One Leg Squat Position C

Photos of Bodyweight Program Exercises - 3 Step Ups

Step Up Position A

Step Up Position B

Step Up Position C

Photos of Bodyweight Program Exercises - 2 Split Squats with Front Foot Elevated

Split Squats - Position A

Split Squats - Position B

Start with both feet flat on the floor - toes facing the step. Move to Position A with Right Foot forward, sink to position B. Step back to starting position then move to Position A with Left Foot forward, sink to Position B. Return to starting position. Continue with alternate feet forward.

Photos of Bodyweight Program Exercises - 1 Prisoner Squats

Prisoner Squat Position A

Prisoner Squat Position B

Prisoner Squat Position C

Bodyweight Workout Program 1

Thanks to Craig Ballantyne at Turbulance Training.
For more of his stuff go to http://www.turbulencetraining.com

4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels
 

This information in this program guide is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.

Disclaimer:

You must get your physician's approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including this one. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

Don't perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don't perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don't use this program, please follow your doctor's orders.

Lifestyle Review

1. Do you schedule a yearly physical exam with your physician? You must have a full physical examination if you are sedentary or if you have high cholesterol, high blood pressure, diabetes, if you are overweight, or if you are over 30 years old. There are no exceptions. If you meet any of the above requirements, schedule an examination.

2. Have you been given your physician's approval to begin a lifestyle program? You must have your physician's approval to begin an exercise program. It is essential that you have your physician's clearance and encouragement prior to starting this manual.

3. Do you have any injuries or medical conditions that would prevent you from performing any type of exercise? Don't rush in to exercise. Talk to your doctor. Your doctor understands your health and physical capacity better than you.

4. Discuss the results of this lifestyle review with your physician before you begin an exercise program. Create a partnership with your doctor. Make your doctor part of your fat loss and health-building team. With good communication and professional instruction, you chances of success will be much greater.

5. Social support can be the #1 factor for success in fitness programs. While the support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, or co-worker, it's a proven fact that individuals have a greater chance of sticking to an exercise program when they have to be accountable someone like a personal trainer or lifestyle coach. Don't try and do this on your own. Social support is important in your quest for better health, fitness and fat loss.

6. Nutrition is the second most important factor for success in fat loss programs. Do you keep a nutrition log? If not, start doing so! Record your nutrition for free on www.fitday.com Record every aspect of your nutrition for at least one week. Most people have no idea how many calories they are eating each day.

7. Exercise is the third most important factor. Arrange to have a Fitness Assessment with a certified personal trainer or certified strength and conditioning specialist (CSCS). This will help identify your physical limitations and exercise capacity. It will also help the trainer individualize the program for your training needs.

8. What is your current activity level? Log everything you do for at least one week to get an idea of your daily energy expenditure (calories burned each day).

Training Program Guidelines

• Perform each stage (Beginner; Intermediate; Advanced) workout for 4 weeks and then switch to a new workout.
 

• After every 12 weeks, take one week off from training for recovery purposes. During the recovery week, you may perform light, low-intensity workouts.
 

• Workout 3 days per week alternating between workout A and workout B.
 

• Train intervals 3 days per week. These can be done after strength training or on non-strength training days. Make sure you have at least 1 full rest day per week.
 

• In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
 

• Each pair of exercises constitutes a "Superset". In each Superset, do one set of the first exercise followed immediately by the next (A1 & A2).

– Beginners & Intermediate: Rest 30 seconds after completing the exercises in the Superset (i.e. after A1 & A2).
 

– Advanced: Rest as little as possible between exercises and supersets. Rest only to take drinks of water or if whenever you feel like you need a break.
 

• Use the recommended lifting tempo for all exercises (except for any holding exercises like the planks where it is just a static hold).

– For example, (3x15) 2-1-1 means 3 sets of 15 reps at a 2-1-1 tempo (2 seconds to lower, 1 sec pause, 1 sec to lift)
 

• Finish each workout with stretching for the tight muscle groups only.

Warm-up

• Never skip a warm-up. For a warm-up, perform this circuit 2x's using a 2-0-1 tempo:

– 10 reps of bodyweight squats or lying hip extensions

– 20 second plank  

– 6-10 reps of kneeling pushups or pushups

– Do not rest during the warm-up circuit.

• If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

Sample Workout Structure

• Here's how a sample workout looks:

Start with Bodyweight Warm-up Circuit 2x's (this should take you less than 5 minutes)

• Bodyweight Squat – 10 reps  

• Plank – 20 seconds

• Pushup or Kneeling Pushup – 6 reps

Followed by Strength Workout (eg. Beginner Workout A)

1A) Lying Hip Extension (8 reps)

no rest – go directly to:

1B) Plank (15 seconds)

Rest 30 seconds.

Repeat this cycle 2 more times for a total of 3 supersets.

2A) Prisoner Squat (12 reps)

no rest – go directly to:

2B) Bird Dog (5 reps)

Rest 30 seconds.

Repeat this cycle 2 more times for a total of 3 supersets.

3A) Kneeling Pushup (8 reps)

no rest – go directly to:

3B) Side Plank (5 seconds)

Rest 30 seconds.

Repeat this cycle 2 more times for a total of 3 supersets.

4A) Band Pull (15 reps)

no rest – go directly to:

4B) Ab Curl-up (15 reps)

Rest 30 seconds.

Repeat this cycle 2 more times for a total of 3 supersets.

Followed by Interval Training

• See below for Interval instructions.

Followed by Stretching

• Stretch tight muscle groups only.

Interval Training Guidelines

• Research has shown that interval training is very effective for improving cardio endurance.

• Finish each interval workout with stretching for the tight muscle groups only.

• Here are beginner and intermediate/advanced interval workouts. Choose the appropriate workout and do it after your bodyweight exercises.

Beginner Interval Workout
• Warm-up for 5 minutes using the same mode of exercise you will use for intervals (i.e. if you are going to run for intervals, make sure you warm-up with running, progressing from light to more intense exercise).

• Exercise for 1 minute at a hard pace (at a subjective 7/10 level of effort – this should be slightly harder than normal cardio pace).

• Follow that with "active rest" for 2 minutes by exercising at a slow pace (at a subjective 3/10 level of effort).

• Repeat for a total of 4 intervals.

• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Minute by Minute	Type	Intensity Level	Notes
1	Warm Up	3 out of 10
2	Warm Up	4 out of 10
3	Warm Up	4 out of 10
4	Warm Up	5 out of 10
5	Warm Up	5 out of 10
6	Hard	7 out of 10
7	Easy	3 out of 10
8	Easy	3 out of 10
9	Hard	7 out of 10
10	Easy	3 out of 10
11	Easy	3 out of 10
12	Hard	7 out of 10
13	Easy	3 out of 10
14	Easy	3 out of 10
15	Hard	7 out of 10
16	Cool Down	3 out of 10
17	Cool Down	3 out of 10
18	Cool Down	3 out of 10
19	Cool Down	3 out of 10
20	Cool Down	3 out of 10
20 minutes Total

Interval Training Guidelines
 

Intermediate/Advanced Interval Workout
• Warm-up for 5 minutes.
 

• Perform an interval by exercising for 60 seconds at a very hard pace (at a subjective 8/10 level of effort).
 

• Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of effort).
 

• Repeat for a total of 6 intervals.
 

• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Minute by Minute	Type	Intensity	Notes
1	Warm Up	3 out of 10
2	Warm Up	3 out of 10
3	Warm Up	3 out of 10
4	Warm Up	3 out of 10
5	Warm Up	3 out of 10
6	Hard	8 out of 10
7	Easy	3 out of 10
8	Hard	8 out of 10
9	Easy	3 out of 10
10	Hard	8 out of 10
11	Easy	3 out of 10
12	Hard	8 out of 10
13	Easy	3 out of 10
14	Hard	8 out of 10
15	Easy	3 out of 10
16	Hard	8 out of 10
17	Cool Down	3 out of 10
18	Cool Down	3 out of 10
19	Cool Down	3 out of 10
20	Cool Down	3 out of 10
20 minutes Total

Beginner Bodyweight Strength Training

	Set 1	Set 2	Set 3		Set 1	Set 2	Set 3		Set 1	Set 2	Set 3
Workout A
A1) Lying Hip Extensions (3 sets x 8 reps) 2-0-1
A2) Plank (3 x 15 seconds)
B1) Prisoner Squats (3x12) 3-0-1
B2) Bird Dog (3x5) 1-3-1
C1) Kneeling Pushups (3x8) 2-1-1
C2) Side Plank (3 x5 secs per side)
D1) Band Pull (3 x15) 2-0-2
D2) Ab Curl-Up (3 x15) 2-0-1
Workout B
A1) Bodyweight Step Ups (3 x8) 2-0-1
A2) Stick Ups (3 x8) 2-1-2
B1) Split Squat w/ Front Foot Elevated (3 x8) 2-0-1
B2) Kneeling Close Grip Push-Up (3 x8) 3-0-1
C1) Bicycle Crunch (3 x20) 2-0-1
C2) 1 Leg Hip Extensions (3 x8) 2-0-1

Intermediate Bodyweight Strength Training

• If you cant do inverted rows, substitute the "Stick Up" Exercise

• If you can't do full chin-ups, do the lowering portion of the exercise only.
  

	Set 1	Set 2	Set 3		Set 1	Set 2	Set 3		Set 1	Set 2	Set 3
Workout A
A1) Pushups (3 x15 reps) 2-0-1
A2) Inverted Row (3x 8) 2-0-1
B1) 1 Leg Squats (3x8) 3-1-1
B2) Bicycle Crunch (3x30) 2-0-1
C1) Bulgarian Split Squats (3x8) 2-1-1
C2) Elevated Pushups (3 x8) 2-0-1
D1) Reaching Lunge (3 x8) 2-0-1
D2) Mountain Climbers (3 x12) 1-0-1
Workout B
A1) 1 Leg Deadlift (3 x8) 2-1-1
A2) Chin Ups (3 x6) 3-0-1
B1) Step Ups (3 x12) 3-0-1
B2) Slow Push-Up (3 x10) 2-2-1
C1) Prisoner Lunge (3 x8) 2-1-1
C2) Side Plank (3 x20 seconds)
D1) Close-Grip Pushups (3 x10) 2-0-1
D2) Plank (3 x45 seconds)

Advanced Workout Guidelines

For the intermediate and advanced workouts, you will need to know how many repetitions you can do in the following exercises.

• Do the following exercise tests as your first bodyweight workout.

• Do a regular warm-up and then test yourself in this order.

• Rest 1 minute between exercises.
 

• Re-test yourself after 2 weeks because you will gain muscle endurance very quickly.

􀂾The maximum number of regular pushups you can do at a 1-0-1 tempo

􀂾The maximum number of 1-leg squats to parallel you can do at a 3-0-1 tempo
 

􀂾The maximum number of chin-ups you can do at a 3-0-1 tempo
 

􀂾The maximum number of slow pushups you can do at a 2-2-1 tempo
 

􀂾The maximum number of inverted rows you can do at a 2-0-1 tempo
 

􀂾The maximum number of bicycle crunches you can do at a 1-0-1 tempo
 

􀂾The maximum number of elevated pushups you can do at 2-0-1 tempo

	Wk 1	Wk 3	Wk 5	Wk 7	Wk 9	Wk 11	Wk13	Wk15
Reg Pushups
1 Leg Squats
Chin Ups
Slow Pushups
Inverted Rows
Bicycle Crunches
Elevated Pushups

 

Advanced Bodyweight Training

• Most exercises will be performed based on a % of your maximum performance.
 

• For example, you are to do 3x 85% of your max pushups in the first superset of Workout A. If your max is 50 pushups, then you would do 42 pushups in the first set, and then try and do 42 pushups in sets 2 and 3.
 

• Try to rest as little as possible during the workout.

• If you can't do inverted rows, substitute the "Stick-up" exercise.

• If you can't do full chin-ups, do the lowering portion of the exercise only.

	Set 1	Set 2	Set 3		Set 1	Set 2	Set 3		Set 1	Set 2	Set 3
Workout A
A1) Pushups (3 x 85%) 1-0-1
A2) Inverted Row (3 x80%) 2-0-1
B1) 1 Leg Squats (3 x90%) 3-1-1
B2) Bicycle Crunch (3x80%) 2-0-1
C1) Bulgarian Split Squats (3x12) 2-1-1
C2) Elevated Pushups (3 x80%) 2-0-1
D1) Reaching Lunge (3 x12) 2-0-1
D2) Mountain Climbers (3 x20) 1-0-1
Workout B
A1) 1 Leg Deadlift (3 x15) 2-1-1
A2) Chin Ups (3 x90%) 3-0-1
B1) Step Ups (3 x15) 3-0-1
B2) Slow Push-Up (3 x90%) 2-2-1
C1) Prisoner Lunge (3 x15) 2-1-1
C2) Side Plank (3 x30 seconds)
D1) Close-Grip Pushups (3 x30) 2-0-1
D2) Plank (3 x60 seconds)

Exercise Descriptions
(I will post all photos in subsequent blogs)

Prisoner Squat

• Stand with your feet just greater than shoulder-width apart.  

• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back. Start the movement at the hip joint. Push your hips backward and "sit back into a chair". Make your hips go back as far as possible.
 

• Squat as deep as possible, but keep your low back tensed in a neutral position.
 

• Don't let your lower back become rounded.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

• Do NOT round your lower back. I am not letting my back round in the photo.

Split Squat with Front Foot Elevated

• Stand with your feet shoulder-width apart.
 

• Step forward with your right leg, taking a slightly larger than normal step, and put it on a 6-inch riser. Press the front of your left foot into the ground and use it to help keep your balance. The left knee should also be bent.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Lower your body until your right thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.
 

• Push up to the upright position, but don't step back. Stay in a split-squat stance.

• Perform all reps for one leg and then switch.                                      

Step-Up

• Stand facing a bench. Place one foot on the bench and the other on the floor.

• With your abs braced and glutes squeezed, start the movement by pushing through the bench foot to lift the body up to the standing position.

• Lower your body under control. Pause briefly at the bottom and repeat.

• Complete all reps for one side before changing legs.

• Start on a low step (6-inch) and increase the height of the step (12-in) as you improve.

Bulgarian Split Squat

• Stand with your feet shoulder-width apart.

• Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Push up to the upright position. Stay in a split-squat stance.

• Perform all reps for one leg and then switch.

1-Leg Squat

• Stand with your feet slightly greater than shoulder-width apart.

• Pick one foot off the ground and extend that foot forward.
 

• Contract your glutes, brace your abs and keep your spine in a neutral position.
 

• Extend your arms forward or to the sides to increase your balance.

• Start the movement at the hip joint. Push your butt back and "sit back as if you were sitting on a chair". Squat slowly and focus on balance.

• Squat until your thigh is parallel to the floor, but keep your lower back flat.
 

• If you are advanced, you may be able to squat all the way to the floor.

• Push with your buttocks, hamstrings, and quadriceps to return to the start position.

• Complete all the given repetitions for one leg and then switch.