Showing category "Workout Tips" (Show all posts)

Intermitttent Fasting - Easy to follow rules and timings

Posted by Steffan Jones on Tuesday, May 21, 2013, In : Workout Tips 

For early morning fasted training please note that a serving
of branched chain amino acids (BCAAs) is essential as soon
as you wake up.
6 AM: 5-15 minutes pre-workout: 10 g BCAA
6-7 AM: Training
8 AM: 10 g BCAA
10 AM: 10 g BCAA
12-1 PM: The “real” post-workout meal. (largest of day)
Start of the 8 hour feeding-window 60% of daily calories
5 PM: Second meal, 20% of daily calories
8-9 PM: Last meal before the fast 20% of daily calories
Calories and carbs are tapered...

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Useful tips for Athlete Conditioning

Posted by Steffan Jones on Tuesday, May 14, 2013, In : Workout Tips 
If you need to lean up then start lifting weights that produce a lot of LACTIC ACID. Here's why. In order to remove the Lactic from your bloodstream certain processes begin to regulate acidity. In order to regulate that acidity, your body starts to produce tremendous amounts of Growth Hormone—and for anyone who doesn’t know, Growth Hormone is the single most effective biological compound your body can produce to elicit fat loss or muscle gain. That's why I'm a big believer in keeping the ...
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Role of the S&C Trainer

Posted by Steffan Jones on Wednesday, April 3, 2013, In : Workout Tips 
Thought of the day." Role of the trainer". 

S&C role is to increase performance. Physio role is to keep athletes on the field. In a nutshell, one builds them the other fixes them! The key thing for me is that for an S&C there's a balance between not doing enough and pushing the athlete too far. There is a risk of injury because you're putting external stress on the body. The key is the right stress at the right time. That's how you improve. 

 However you must never forget your main aim as a tra...
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Try it in the Gym! Back workouts for Bowling fast

Posted by Steffan Jones on Friday, March 15, 2013, In : Workout Tips 

Today Back session 13 th Feb
A1. Hang clean 6 x 3
A2. Pull ups 6 x 3
B1. Db pullover 5 x 6
B2. Mb overhead throw 5 x 6/2kg
C. Lat pull down 3 x 10 mechanical drop set

Great for fast bowlers. Ill try everything first before I recommend a session.

All bowlers should now be easing off from Heavy pressing, focusing more on RFD and speed work. You should still be doing heavy , max strength work for your back. I found you can bowl through DOMS in your Lats but you cant when you have DOMS in the...

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About Me

Steffan Jones My name is Steffan Jones. I'm a former County player/coach (Somerset CC, and Derbyshire CC, ECB Level 3 & UKSCA Certified) and a Strength & Conditioning expert. My cricketing career as a fast bowler lasted 20 years, taking 387 wickets, 256 (First A) wickets in the process. I firmly believe that it is my work ethic and Strength & Conditioning methods which helped me to run in hard, bowl fast everytime; to last long and overcome the injuries as a fast bowler.