Primary Movements & Strength Training
When it comes to strength work nothing beats mastering the basics. As a huge fan of Mike Boyle I’ve always admired his approach to strength and conditioning. With strength work focusing on primary movements that lay the foundation for athletic performance. I had the opportunity to meet Mike Boyle in Boston many years ago and one of the most memorable messages he shared was a hard-earned lesson from his 30 years in the field: don’t make the same mistakes he did. His philosophy is simple and time-tested, be brilliant at the basics, do them consistently well and everything else will follow.
Primary movements are the fundamental exercises that mimic natural human movements and form the basis of our daily actions. In strength training these movements are performed against resistance and are essential for building functional strength. For a cricket player, who must combine skill, speed and endurance these foundational exercises not only contribute to overall strength but importantly also helps lower the risk for injury. When executed with proper technique and consistency these movements create a strong base from which more sport-specific skills can be developed.
A major benefit of structuring your strength workouts around primary movements is the versatility it offers. A well-designed routine that focuses on key movement patterns becomes your go-to program. It is simple, effective and easily adjusted throughout the training year. With small changes in load, volume or tempo this routine can be adapted for both off-season strength building and in-season maintenance. The result is a consistently strong and resilient athlete who is better protected against injuries and able to perform at a high level on the field.
Here are the key movement patterns I incorporate into my strength workouts for cricketers:
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By building a structured routine around these movement patterns you establish a flexible yet comprehensive program that can be tailored to any phase of the training year. The goal is the same: ensure that every exercise contributes to a strong functional foundation that enhances on-field performance and protects against injury.
Over the coming weeks we’ll spend some more time on these movements and some of my favourite exercises to include in these programs. Off course we can do more and we can do more advanced exercises but no matter how advanced your training methods become remember this: commitment to primary movements, being brilliant at the basics and consistency are the true game-changers.