Fitness for fast bowler: Structure of a Strength & Conditioning session

Fitness for fast bowler: Structure of a Strength & Conditioning session

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A couple of pointers on Fundamentals that might help the understanding: 1. Light Weight Heavy Reps build size…(Sarcoplasmic Hypertrophy)…and some amount of Strength 2. Heavy Weight…and, 5 or fewer Reps…builds Strength and some Hypertrophy…(MyoFibrillar Hypertrophy) 3. For any Sport, Practicing the Sport a Lot, is obviously quite Essential, and Builds Skill in the Sport. And, increases Strength to some extent. 4. Being Stronger will, a. Cause less Injuries b. Improve Performance 5. Workouts that get anyone/everyone Stronger are neither Person nor Sports Specific. The Fundamentals of Progressive Overload and Linear Progression (initially) when rightly applied, will get anyone (Sports persons and others) Quite a Bit Stronger…Fairly Quickly. 6. By Strength, we do NOT mean it as a Specialization. A Stronger Cricketer will have Far Less Injuries and can Perform Drastically…
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Causes for Foot pain while running

Causes for Foot pain while running

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While some amount of soreness is expected, if it persists or if the pain is quite high, the following could be some of the reasons: 1. Wrong Shoes: Ensure you are wearing Quality Running Shoes… They are designed for Running and will keep your Feet Stable and provide a good cushion from the Impacts of Running. 2. Old Shoes: Even if you are wearing the right kind of shoes, ensure that you replace the shoes, after the recommended mileage. Shoes that used to work well, will not be able to continue to provide adequate support, once it’s usage is past the Recommended Mileage. 3. Wrong Size Shoes : For Running Shoe size, you will need one or two Sizes more than your Normal / Regular Shoe Size. This is because,…
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Do I have to lose fat to build muscle?

Do I have to lose fat to build muscle?

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There are several different things you need to understand about this. 1. You need to understand Progressive Overload. What that means is, your body adapts to stress. So let’s say you started doing maybe 20push-ups. So, from zero push-ups, your body then got stressed when you did 20 push-ups and consequently, adapted to that by getting stronger (and slightly bigger). Then say you went to 30 and 40 and then to 50 push-ups. Your body adapted to these increases and got stronger and slightly bigger each time. However, now, since you are always doing 50 push-ups everyday, given the fact that you have already got adapted to 50 push-ups, your body needs to do nothing more. You understand, how this works now. So, you might try to do higher reps…
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Causes for post workout muscle pain

Causes for post workout muscle pain

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If it is NOT a physical irregularity/ailment/physically challenged, then, check out all the following: 1. You are likely, Doing Too Much Too Soon. You’ll need to clarify, what your appropriate fitness goals are. Then, need to design a good Training Program (by yourself, if you know what you are doing…if not, approach a Qualified Professional). This will need to be validated Periodically and Updated as / when Required. Then, stick with the program. 2. You are likely doing them (Exercises) Wrong. Do the Exercises, using proper form. Again, these Exercises and their Intensity need to be part of the Training Program discussed above. If you are not sure how to correctly do your Exercise/s with proper form, approach a Qualified Instructor to teach you that. 3. You are likely Not…
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Gym Vs Cardio

Gym Vs Cardio

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First and Foremost, decide what your Fitness Goals are. Then, you need to choose from among various Fitness Protocols, which one would best suit you, to attain your Specific Goals. You can do this yourself, if you know what you are doing. If not, talk to a Qualified Professional, and draw up a Training Plan that will help you achieve your Fitness/Health Goals. Once you are comfortable with your Training Plan, stick with it. You will need to review and update this periodically. Have said this, here are some pointers: 1. Strength is the MOST basic of ALL fitness and health. 2. Strength is the MOST useful in general, in life. 3. Strength once gained, never leaves you. 4. Strength Training will improve your Cardio quite a bit (although for…
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Can treadmill running alone increase running stamina?

Can treadmill running alone increase running stamina?

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Yes. Treadmill Running and Road Running have some differences, but in many instances, they are the same. Road Running, would provide more variations in terms of where you can run. Treadmill would be quite monotonous for obvious reasons. On the Treadmill, it would be easier to program for different running surfaces…such as plain running, hill running with differing slopes (difficulty levels) etc. For Running Outside, it would take effort to find different running surfaces and also then, need to get to these differing locations. During Extreme Weather Conditions, such as too much heat, too cold and such, it is advantageous to use the Treadmill. Other than these, it shouldn’t make a difference if you are running outside or are using the treadmill. In both cases, a good running (training) program,…
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Is our daily routine exertion equivalent to workout?

Is our daily routine exertion equivalent to workout?

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The answer is Definitely NOT. Well, for each of us, our Daily Routine Exertions are Different. Depends upon our Lifestyle, Depends upon our Work, Depends upon how Fit we are to begin with. However, no amount of Strenuous Daily Routines are a Replacement for Working out. Let me Clarify. If you are doing the Same Routines every day, your body is already Adjusted/Adapted to them. So, if you are in a labor job that needs you to lift 50 bags of cement every day…granted this is Strenuous. Still your body gets Adapted to this…so you do get Fit and Strong to a Certain Extent…and Remain that way. This is because, your body does Not Have a Reason to get Fitter/Stronger, than you already are. This is where the Advantages of…
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Brief discussion on supplement’s

Brief discussion on supplement’s

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You might not like my answer, but here it is: Supplements are just that… They are there to SUPPLEMENT your Regular Food Intake… They are NOT a REPLACEMENT. So, my question to you is…have you maxed out on Protein Intake with your Regular Food? Good Quality Protein from you Daily Regular Food Intake is Cheaper and has No Side Effects. My Recommendations to you are: 1. Eat a good amount of Quality Protein with EVERY MEAL 2. Do NOT SKIP ANY MEAL 3. Do NOT SKIP BREAKFAST (I know…) 4. Dietary Fat will NOT make you Fat… Avoid the Trans Fat variety 5. You also need a reason for your body to get Stronger / Grow Muscle. A well structured Strength Training program, which has Progressive Overload and Linear Progression…
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Tips to increase the sprinting speed

Tips to increase the sprinting speed

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1. Sprinting is ENTIRELY different from Long Distance Running.  You’ll, therefore, need to get stronger as this will definitely develop your muscles to aid you in increasing your sprint speeds. 2. Strength Exercises such as the Squat, the Deadlift, the (Overhead) Press, the Benchpress and Chinups should help you get Stronger. 3. Do NOT look at this separately as those Exercises that Develop specific parts of the body. You need to look for Compound Exercises (mentioned above), that work your Entire Body. 4. As obvious as this sounds, you need to discuss with a Qualified Sprint Coach to work out a proper Sprint Training Program, that will help you Increase your Sprinting Speeds, and will need to diligently follow the program, while Continually working with your Spring Coach. There are…
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Tips to lose 20 kgs in 2 months

Tips to lose 20 kgs in 2 months

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Let us understand the situation and underline a couple of things here: Nutrition: 1. Avoid Junk Food/Fast Food/Soft Drinks of ALL kinds 2. Reduce Intake of Simple Carbohydrates, such as White Bread, White Rice, Flour… 3. Get your Carbohydrate Requirements from Complex Carbohydrates 4. Eat a LOT of Vegetables…they are a VERY GOOD SOURCE of Carbohydrates and other Essential Nutrients. 5. Eat Fruits. 6. Ensure that you have a Good Amount of Quality Protein with ALL YOUR MEALS. 7. Do NOT SKIP any Meals 8. Do NOT SKIP BREAKFAST 9. Dietary Fat is good for you and will NOT make you fat. Avoid the Trans Fat type. Workout: You need to give your body a reason to get Stronger and grow Muscle, rather than shunt Calories Consumed towards Fat Storage.…
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