2010 Colorado Cougar’s Training Zone:

Cricketers tend to overlook and/or ignore their arms. It’s not until we develop the dreaded "underarm jiggle" that we suddenly feel the need to train our arms. Avoid the "jiggles" in the first place, and you’ll receive the many benefits of strong arms in your Cricketing life. Think of all the ways you use your arms during batting, bowling and fielding etc. Developing your entire body is the key to muscle balance and symmetry. Our bodies function more effectively and efficiently when all our body parts hold their own. That’s why it’s important to train your arms with as much intensity as any other body part. If you are already noticing the dreaded "jiggles," don’t despair because it’s never too late to start a new arm program. Keep yourself consistent, and you should notice visible results.

Warm up your arms up by doing four sets of 10 repetition knee push-ups. Adjust your hand position on each set by performing one set with your hands shoulder-width apart, and then bring your hands close together so your thumbs touch on your next set. Repeat this warm-up, alternating your hand position on each set, to complete four sets. If you can’t do all 10 repetitions, just do as many you can. Remember, this warm-up is intended to get the blood flowing to your arms. If you can’t perform all 10 repetitions, it’s OK because you’ll still be warming up your arms effectively. Perform each of the following exercises by doing three to four sets of 12 to 15 repetitions. Only rest a maximum of 45 seconds between each set. This will keep your workout moving and will encourage muscle fatigue by the time you complete your last set. Best of luck sculpting those strong Cricketing arms. Happy training!

1. Sitting curls on incline bench

Sitting on an incline bench during this exercise allows your biceps to fully extend and stretch at the bottom of the movement giving you the benefit of a larger range of motion while performing the exercise.

Starting position: Sit on an incline bench with your back against the backrest and both feet resting comfortably on the floor. Grasp a dumbbell in each hand and allow your arms and dumbbells naturally hang toward the floor at your shoulders. You should be relaxed in this starting position.

The exercise: Lift the weight toward your shoulders by contracting your biceps and bending your elbows. Your shoulders should not pivot during the exercise. Once you reach full contraction, slowly lower the weight to your starting position. Keep tension on your biceps at the bottom of the movement. Repeat.

2. Concentration curls with exercise bands or cable crossover machine

I like to use bands or a cable crossover machine to perform concentration curls because both methods keep and constant tension on your biceps during the exercise.

Starting position: Secure one end of the band by wrapping it around the leg of a flat bench or around your foot. Grasp the free handle with your opposing hand. Sit on the bench and place your working elbow against the inside of your knee. Your upper torso will be leaning forward in this position. Let your working hand fall naturally toward the floor.

The exercise: Pull the band toward your chest by contracting your biceps and bending your elbow. Once you reach full contraction, slowly release the band to your starting position. Keep a constant tension on your biceps at the bottom of this exercise. Repeat.

3. Bent-over triceps kickbacks with exercise bands or cables

Try this exercise using a two-count movement by pausing half-way through the exercise. You’ll really feel your triceps working!

Starting position: Secure one end of a band to the leg of a flat bench. Kneel on the flat bench by resting one knee and the same side hand on the bench to support your weight; place your opposite foot on the floor next to the bench to hold your balance. Grasp the handle of the band with your free hand and align your upper arm parallel and nest to your torso. The band shouldn’t have any slack in this starting position.

The exercise: Pull the band back by contracting your triceps and straightening your arm back. Your shoulder and upper arm should not move throughout the exercise. Slowly release the band to your starting position. Repeat exercise by alternating arms.

4. Overhead triceps presses

You can perform this exercise using a band or dumbbells.

Starting position: Sit on a flat bench and secure the ends of a band by grasping the handles in each hand and rolling the band around your hands to reach your desired band length. Place one hand behind you at the base of your seat. Raise your opposite hand over head with your elbow bent and your upper arm aligned with your torso. The band should not have any slack in this starting position.

The exercise: Pull the band up by contracting your triceps and straightening your arm so it aligns with your torso. Slowly release the band to your starting position. Repeat.

5. Sitting bench curls with exercise bands

This exercise is also very effective using a low cable with a rope attachment.

Starting position: Secure the middle of a band to the bottom leg support of a flat bench. Straddle the bench with your legs and sit down. Grasp the handles of the band in each hand. Lock your elbows along each side of your body at your waist. Adjust your sitting position on the bench to remove any slack in the band.

The exercise: With your palms facing up, pull the handles of the band toward your shoulders by contracting your biceps and pivoting at your elbow.