Jock Athletic Ezine - Issue 4

FR EE IN GAZ E-M A

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EDITOR’S LETTER

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Finally the cricket World Cup has arrived and Australia has a fine chance of winning three in a row. To wet our appetite I talk on Brett Lee’s continued need, the need for speed! How to bowl faster with training and Michael Martin gives us an insight into the challenges cricketers face in performing on the sub-continent where the World Cup is taking place.

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In other great news we give away one of my favourite new toys the Timex Ironman personal GPS unit. I have been using the Timex Ironman every training session this year and it’s the best and easiest unit I’ve ever used, see inside for our competition and the twist.

Peter Hadfield starts a three part series on running technique and how this can help all running based sports, having competed at two Olympics and three Commonwealth games as an athlete, and won a Rugby League premiership with Penrith as the speed coach, who’s going to argue?

It’s amazing when you think about…. If we stop to have a really good look around high achievers surround us. Some of these are business professionals at the top of their game; others are stay at home mums with a bucket of kids. The common denominator is that each strives to do their best at what they do, are open to new challenges and are all willing to out themselves out there when it comes to their fitness goals – Dr James Opperman is no exception as our amateur athlete of the month, I new he loved his running, but he certainly gave us some surprises, he does his best to impersonate superman.

And Mel gives us an insight into the difficulties of new mums balancing the benefits and time of sleep and exercise – good luck mums.

What a great month.

Cheers

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A refreshing approach to property

southernstarproperty.com.au

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Bowling: Warm Up

Week 1 Week 2 Week 3 Week 4 Cool Down

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Active-dynamic warm-up specific for bowling 2-3 x 40m run-throughs, gradually increasing pace 6-10 warm-up balls 30 balls at 80% pace effort (2-3 x per week) 40 balls at 85% effort (2-3x per week) 50 balls at 90-95% effort (2-3 x per week) 60+ balls at 95-100% effort (2-3 x per week) 500m walk + full-body stretch

JOCKATHLETIC.COM

Tuesday + Saturday Bowling: Volume session Warm Up

Bowling specific active – dynamic warm-up 2-3 x 40m run-through, gradually increasing pace 6-10 warm-up balls

Week 1

70 balls at 95-100% pace effort (2 x per week)

Week 2

80 balls at 100% effort (2 x per week)

Week 3

90 balls at 100% effort (2 x per week)

Week 4

60+ balls at 95-100% effort (2 x per week) – offload wk

Cool Down

500m walk + full-body stretch

Thursday Bowling: Speed Session These balls are bowled in six-ball overs with a rest of one over in between, to simulate match conditions and to allow for maximal explosive speed!

Warm Up Bowling specific active – dynamic warm-up 2-3 x 40m run-through, gradually increasing pace 6-10 warm-up balls Week 1 36 balls at 100% effort (1 x per week) Week 2 42 balls at 100% effort (1 x per week) Week 3

48 balls at 100% effort (1 x per week)

Week 4

30 balls at 100% effort (1 x per week) – offload wk

Cool Down

500m walk + full-body stretch

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