4 WEEK RIPPED TO PERFORM PROGRAM …cricketstrength.com/.../2014/02/4-WEEK-RIPPED-TO-PERFORM-PRO… · HIIT [Intervals] ROWING 2 MIN WARM UP 6 X 30SECS/30SECS SLOW ... 4 WEEK RIPPED

4 WEEK RIPPED TO PERFORM PROGRAM www.cricketstrength.com

1


2

Waiver and Release of Liability (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I understand and acknowledge that there are risks involved in participating in any exercise program

and / or any exercises contained within this manual in consideration for being allowed to utilize the

information in this manual, I agree that I will assume the risk and full responsibility

for determining the need for medical clearance from my physician and obtaining such clearance, the

safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses,

or damages, which might occur to me and / or to my family while utilizing the information in

this manual to the maximum extent allowed by law I agree to waive and release any and all claims,

suits, or related causes of action against the Cricket Strength team, Steffan Jones or Ross Dewar for

injury, loss, death, costs or other damages to me, my heirs or assigns, while utilizing all the

information or partaking in the exercises contained within this manual and dvd. I further agree to

release, indemnify and hold the Cricket Strength team, Steffan Jones or Ross Dewar from any liability

whatsoever for future claims presented by my children for any injuries, losses or damages.


3

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 manual 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 manual ,

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 program 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. 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.

You must have a complete physical examination if you are sedentary, if you have high cholesterol,

high blood pressure,


4

Introduction

Welcome to 4 week ripped to perform program. The information we have put together will

undoubtedly help you drop body fat safely and quickly whist building great strength and

power that will help you add up to 8mph onto your bowling speed

The training side of the plan will challenge you. It will involve exercises you have probably

not done or seen before but have been used by ourselves over the last 15 years to get first

class professional bowlers in top shape and peaking at the right time. A generic gym

program will only take you so far, then will probably contribute to you getting injured

Bowling is an art, and places physical demands on the body that is rarely matched in any

other sport. A ‘normal’ program just will not cover your body to survive these demands. This

program has its roots in the highest form and most demanding aspects of professional fast

bowling and has stood the test

Take a picture of yourself before you start and one after, you will be amazed at the

difference

NUTRITION

The major aspect of any program for fat loss is the nutrition. This is often where people fail.

Just doing more exercise will have the long lasting and sustained body fat dropping effects

that you will experience with this program

The key with the nutrition plan here is eating enough, and at the right times. You are going

to be training a lot and so you need to eat a lot. Do not skimp on the portion size, you need

to fill your plate at each meal.

You must also pay attention to when you eat your carbs. We use them post training for the

best insulin and muscle repair results.

Do not be scared by fasting either. We do it to give the digestive system a break and help

the liver cleanse. It is only 17 hours and the body can cope with this no problem. After filling

up on good food for the first 2 days your body will be in a better condition for it not to be a

problem

Make sure you get enough water in as well. Only use bottled/filtered water, not tap. 3-4

litres through the day every day. A dehydrated body will not give up fat

Everything is here for you to succeed. It is now you time.

Commit and smash it


5

DAY 1

AM

SAQ/6-Point continuum

Dynamic warm routine [jog, running drills, floor routine etc]

Band walks-3 x 10

Fast feet Ladder drills 1 Foot every square/icky shuffle/hopscotch-1 x 5 reps each drills

Mobility Walking lunges/Deep squat/back drills/scorpions-1 x 10 on each

Acceleration focus Plyometric jumps and throws A, vertical jumps-3 x 5 B, long jumps-3 x 5 [re-set after each rep] C, granny throws-3 x 5 [5kg med ball] D, altitude drops-3 x 5 [step off bench and stick landing at ¾ knee bend-don’t sink!]

Acceleration runs 5 x 5m sprint/walk back rest 5 x 10m sprint/walk back rest 5 x 10m sprint/walk back rest 5 x 20m sprint/60sec rest

Top linear speed runs [Monday] 3 x 100m sprint/5 mins between each run [MAX SPEED-FLAT OUT-LOTS OF REST-QUALITY OF EFFORT-NOT ENDURANCE!!]

IN-OUTS 6 x 80m in-outs [Friday ] [cones at 20m-40m-60m-80m]/sprint-stride-sprint-stride [Stride is 70% sprint effort [just slow down between cones]] Walk back recovery between runs

Power-endurance running High knee running-3-5 x 50m/walk back between

PM

Monday PM Workout – Hypertrophy lifting –Chest and Back EXERCISE TECHNIQUE SETS REPS REST A1 Medicine ball throw downs CNS- activation 3 4-6/5kg 30sec

A1 Medicine ball lying chest pass

CNS- activation 3 4-6/5kg 30sec

B1 Swiss ball press ups Unstable surface activation 3 Max reps 30sec

B2 Trx supine row Unstable surface activation 3 Max reps 30sec


6

C1 Wide grip chins Normal lifting or assisted machine 5 Max reps or 4-6 weighted

90sec

C2 Db incline bench press Normal lifting 5 6-8 90sec

D1 Barbell bench press Russian contrast 4 6-8 30sec

D2 Mb lying chest pass Russian contrast 4 8-10/3-5kg 2mins

E1 Machine chest press Metabolic Triset 3 10 10sec

E2 Machine seated row Metabolic Triset 3 10 10sec

E3 Seated cable or db flies Metabolic Triset 3 12 10sec

E4 Standing straight arm cable pulldown

Metabolic Triset 3 12 10sec

DE5

Band alternate punching Metabolic Triset 3 Max reps in 30sec 60sec

E Press ups-Isometric hold TABATA [20secs fast/10secs hold] 20secs press up then hold at top for 10secs then repeat for sets

1 8 sets No rest

Day 1 Meal 1

Scrambled eggs (3/4 eggs) with spinach

Post w/o

Protein powder only - 2 scoops [COMBAT Best choice-Muscle Pharm] Glutamine 20g

Meal 2

Chicken salad (lettuce, spinach, avacado, cashew nuts) with extra virgin olive oil dressing

Post w/o

Protein powder only - 2 scoops [COMBAT Best choice-Muscle Pharm] Fruit - 1 portion LOW GLYCEMIC CARBS-1 portion Glutamine 20g

Meal 3

Steak with broccoli & fine green beans

Notes

3-4 litres clean filtered water (no tap water)


7

DAY 2

AM

Tuesday AM Workout – Density Power circuit –Whole body Complete as many rounds as possible in 20 minutes

EXERCISE TECHNIQUE REPS REST A1 Vertical jumps CNS- LB ballistic activation 5 reps 30sec

A2 Mb lying chest pass CNS- UB speed-strength activation 5 /5kg Mb 30sec

A3 Db jump squats CNS- LB speed-strength activation 5 holding 10kg 1 x db 30sec

A4 Bench claps CNS- UB ballistic activation 6-8 reps 30sec

A5 Med ball slam downs CNS- UB ballistic activation 5 holding 10kg 1 x db 90sec

PM

HIIT [Intervals] RUNNING

2 MIN WARM UP 6 X 30SECS/30SECS SLOW 2 MIN COOL DOWN

Day 2

Meal 1

Veg soup

Post w/o


Meal 2

Boiled egg and spinach salad with pine nuts

Post w/o


Meal 3

Beef & bean wraps

Notes



8

DAY 3

AM

HIIT [Intervals] ROWING


PM

Wednesday AM Workout – Hypertrophy lifting –Lower body EXERCISE TECHNIQUE SETS REPS REST A Split jumps CNS- ballistic activation 3 4 each leg 30sec

B Db step ups Normal lifting 5 6-8 each leg 90sec

C1 Floor hip thrusts Russian contrast 4 8-10 30sec

C2 Long jump Russian contrast 4 6-8 re-set between 2mins

D1 1-db sumo squat Metabolic Triset 3 20 10sec

D2 Db lunges Metabolic Triset 3 10 each leg 10sec

D3 Burpees Metabolic Triset 3 Max reps in 40sec 60sec

E Squats -Isometric hold TABATA [20secs fast/10secs hold] 20secs squats then hold at top for 10secs then repeat for sets

1 8 sets No rest

Day 3

Meal 1

Fasting (17 hours)

Post w/o


Meal 2

Chicken and huge green salad (big plate)

Post w/o


Meal 3

Salmon on bed of lettuce with avacado and green beans

Notes



9

DAY 4

AM

Thursday AM Workout – Density Power circuit –Whole body Complete as many rounds as possible in 20 minutes

EXERCISE TECHNIQUE SETS REPS REST A1 Vertical jumps CNS- LB ballistic activation 4-6 5 reps 30sec

A2 Mb lying chest pass CNS- UB speed-strength activation 4-6 5 /5kg Mb 30sec

A3 Db jump squats CNS- LB speed-strength activation 4-6 5 holding 10kg 1 x db 30sec

A4 Bench claps CNS- UB ballistic activation 4-6 6-8 reps 30sec

A5 Speed pull ups (band assisted)

CNS- UB ballistic activation 4-6 5 90sec

PM



Day 4

Meal 1

Fasting (17 hours)

Post w/o


Meal 2

Steak salad (only greens)

Post w/o


Meal 3

Sweet potato jacket, butter, mixed veg (after training session)

Notes



10

DAY 5

AM


MONDAY AND FRIDAY


Band walks-3 x 10









11

PM

Friday PM Workout –Hypertrophy lifting – Shoulders + Arms EXERCISE TECHNIQUE SETS REPS REST A1 Medicine ball seated push pass CNS- activation 3 4-6/5kg 30sec

A2 Swiss ball press ups Unstable surface activation 3 Max reps 30sec

B Db seated press Normal lifting 5 6-8 90sec

C1 Barbell incline press Russian contrast 4 6-8 30secs

C2 Bench clap press ups Russian contrast 4 8-10 2mins

D1 Machine shoulder press Metabolic Triset 3 10 10sec

D2 Standing cable /db side raises Metabolic Triset 3 12 10sec

C1 Rope tricep press down Metabolic giant set 3 12-15 10sec

C2 Seated db hammer grip curl Metabolic giant set 3 12-15 10sec

C3 Close grip Press ups Metabolic giant set 3 Max reps 10sec

C4 Band alternate bicep curls Metabolic giant set 3 Max reps in 30secs 60sec

Day 5

Meal 1

Asparagus eggy soldiers

Post w/o


Meal 2

Veg soup

Post w/o


Meal 3

Roasted veg mix with hummus and chicken

Notes



12

DAY 6

AM

Mobility

Roll thru x 10

Thoracic foam roller slow arms together x 10

Thoracic foam roller slow arms apart x 10

Thoracic foam roller slow with scapula glide x 10

Double tennis ball 12 rib arm flex ext x 10, then move up doing 10 at each vertebrae till between scapula

Between scapula stick flexion x 10

Between scapula band flex ext x 10

Side lying thoracic windmill x 10

Side lying thoracic abduction x 10

Tennis ball glute release 60 sec

Foam roll glute, ITB, hip flex, quad, hammy 60 SEC

Hip complex x 2

Paired Doris flexion 2 x 10 wave

4 point kneel doggy pump, side to side and pelvic tilt , 10 x 2

Day 6

Meal 1

Banana and blueberry pancake

Post w/o

n/a

Meal 2

Haddock and sweet potato wedges

Post w/o

n/a

Meal 3

Boiled egg salad (kale & spinach heavy)

Notes



13

DAY 7

AM

40 MINUTES STEADY STATE RUN, IN COUNTRYSIDE OR BY RIVER OPTIMALLY

Day 7

Meal 1

Greens Drink

Post w/o

n/a

Meal 2

Fried eggs, bacon (organic), sausage (organic) avocado & tomato

Post w/o

n/a

Meal 3

Roast beef and lots of mixed veg, roasted in the fat of beef or goose fat

Notes



14

DAY 8

AM



Band walks-3 x 10








PM






15



90sec









DE5



1 8 sets No rest

Day 8

Meal 1


Post w/o


Meal 2


Post w/o


Meal 3

Herb meatballs with spicy tomato sauce

Notes



16

DAY 9

AM

Tuesday AM Workout – Density Power circuit –Whole body 20 minutes, aim to complete more rounds than last week






PM



Day 9 Meal 1

Veg soup

Post w/o


Meal 2

Chicken wraps with pesto-yoghurt dressing

Post w/o


Meal 3

Home made beef burgers with mixed roast veg

Notes



17

DAY 10

AM



PM









1 8 sets No rest

Day 10

Meal 1

Fasting (17 hours)

Post w/o


Meal 2


Post w/o


Meal 3

Clean thai green beef or chicken curry, broccoli, green beans

Notes 3-4 litres clean filtered water (no tap water)


18

DAY 11

AM

Thursday AM Workout – Density Power circuit –Whole body Complete as many rounds as possible in 20 minutes (beat previous week)







PM



Day 11

Meal 1

Fasting (17 hours)

Post w/o


Meal 2

Clean chicken kebabs

Post w/o


Meal 3


Notes



19

DAY 12

AM


MONDAY AND FRIDAY


Band walks-3 x 10









20

PM




C1 Barbell incline press Russian contrast 4 6-8 30sec








Day 12

Meal 1

HAM & ORGANIC CHEESE OMLETTE

Post w/o


Meal 2

Veg soup

Post w/o


Meal 3


Notes



21

DAY 13

AM

Mobility

Roll thru x 10











Hip complex x 2



Day 13

Meal 1

Banana and blueberry pancake

Post w/o

n/a

Meal 2

Home made chilli

Post w/o

N/a

Meal 3

Grilled chicken breast south east asian style

Notes



22

DAY 14

AM


Day 1

Meal 1

Greens Drink

Post w/o

n/a

Meal 2

Fried eggs, bacon (organic), sausage (organic) avocado & tomato

Post w/o

n/a

Meal 3


Notes



23

DAY 15

AM



Band walks-3 x 10








PM






24



90sec









DE5



1 8 sets No rest

Day 15

Meal 1


Post w/o


Meal 2

Goats cheese and asparagus frittata

Post w/o


Meal 3

Poached eggs, sweet potato wedges, fine green beans

Notes



25

DAY 16

AM







PM



Day 16

Meal 1

Porridge, blueberries, coconut milk

Post w/o


Meal 2

Chicken & avacado salad

Post w/o


Meal 3

Mixed roast veg with guacamole

Notes



26

DAY 17

AM



PM









1 8 sets No rest

Day 17

Meal 1

Fasting (17 hours)

Post w/o


Meal 2

Chicken and whole bag of spinach

Post w/o


Meal 3

Steak and whole head of broccoli

Notes



27

DAY 18

AM








PM



Day 18

Meal 1

Fasting (17 hours)

Post w/o


Meal 2

Chicken salad full bag spinach

Post w/o


Meal 3

Sweet potato jacket, butter, haddock, mixed veg (after training session)

Notes



28

DAY 19

AM


MONDAY AND FRIDAY


Band walks-3 x 10









29

PM












Day 19

Meal 1

Ham & onion omlette

Post w/o


Meal 2

Veg / tomato soup

Post w/o


Meal 3

Beef & roasted veg

Notes



30

DAY 20

AM

Mobility

Roll thru x 10











Hip complex x 2



Day 20

Meal 1

Protein pancake

Post w/o

n/a

Meal 2

Boiled egg salad (kale & spinach heavy

Post w/o

n/a

Meal 3

Beef & Bean wrap

Notes



31

DAY 21

AM


Day 1

Meal 1

Greens Drink

Post w/o

n/a

Meal 2

Organic bacon and onion omelette

Post w/o

n/a

Meal 3


Notes



32

DAY 22

AM



Band walks-3 x 10








PM







33


90sec









DE5



1 8 sets No rest

Day 22 Meal 1


Post w/o


Meal 2


Post w/o


Meal 3

Steak with broccoli & fine green beans

Notes



34

DAY 23

AM







PM



Day 23

Meal 1

Veg soup

Post w/o


Meal 2

Boiled egg and spinach salad with pine nuts

Post w/o


Meal 3

Beef & bean wraps

Notes



35

DAY 24

AM



PM









1 8 sets No rest

Day 24

Meal 1

Fasting (17 hours)

Post w/o


Meal 2


Post w/o


Meal 3

Salmon on bed of lettuce with avacado and green beans

Notes



36

DAY 25

AM








PM



Day 25

Meal 1

Fasting (17 hours)

Post w/o


Meal 2

Steak salad (only greens)

Post w/o


Meal 3


Notes



37

DAY 26

AM


MONDAY AND FRIDAY


Band walks-3 x 10









38

PM












Day 26

Meal 1

Asparagus eggy soldiers

Post w/o


Meal 2

Veg soup

Post w/o


Meal 3


Notes



39

DAY 27

AM

Mobility

Roll thru x 10











Hip complex x 2



Day 27

Meal 1

Protein pancake

Post w/o

n/a

Meal 2

Haddock and sweet potato wedges

Post w/o

n/a

Meal 3

Boiled egg salad (kale & spinach heavy)

Notes



40

DAY 28

AM


Day 28

Meal 1

Greens Drink

Post w/o

n/a

Meal 2

Tomato and spinach omelette

Post w/o

n/a

Meal 3


Notes


Documents

4 WEEK RIPPED TO PERFORM PROGRAM …cricketstrength.com/.../2014/02/4-WEEK-RIPPED-TO-PERFORM-PRO… · HIIT [Intervals] ROWING 2 MIN WARM UP 6 X 30SECS/30SECS SLOW ... 4 WEEK RIPPED