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BELLVILLE

CRICKET CLUB

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COACH POTATO

THE LEGEND OF MILO & PROGRESSIVE OVERLOAD

Milo is (to the most of us) that comforting hot (or cold) drink that supposedly restores and energizes. Do we know however the origins of the name Milo?

Milo (of Croton) was an ancient Greek wrestler who famously trained by carrying a calf on his shoulders everyday from its birth to a fully grown bull. Myth or fact, it does highlight the value and principles of Progressive Overload.

Progressive Overload training is basically increasing the training workload over time in order to improve strength/stamina/performance etc.

Bodybuilders, 'gym bunnies' and endurance athletes have long subscribed to these principles. How does this however apply to cricketers? Cricketers on dedicated gym programs should pay attention to cricket specific exercises. This specificity paired with the correct periodisation is essential to attain the individual's intended goals.

Pre Preseason goal, preseason goal and ultimately quarter/half and end season give a basic timeline to the program.

Improvement of specific cricket skills can be worked on independently or in conjunction with a conditioning program. 'Fatigue drills' can be challenging but massively beneficial relying on a good muscle memory. Fatiguing or progressive overload through more intensity, density, volume and frequency will see continuous positive progress.

You cannot expect better results if you continuously train the same. Diversity with a controlled interval training program is essential for measurable incremental improvements.

A logical plan utilising the reverse chaining principle could be:

1) Identify your end goal (end of season)

2) Identify your half season goal

3) Identify your preseason goal

4) Plan your progressive overload program

5) Implementation of P.O.P

6) measure progress and adapt the program if/where necessary.

A conclusive Progressive Overload Program should include high intensity drills (short term) as well as long term program (both with measurable metrics).

Once again, any conditioning program will be challenging initially but once there's momentum (fuelled by ambition), the sky is the limit! trust the process!!

Click here to read our previous articles on Coach Potato:

- Are you the weak link in the chain?