Sports Tip
Virat Power
In the T20 World Cup, Virat Kohli epitomised a rare brand of fitness. He wielded the willow with the power of a Goliath and his running was explosive as sprinters. The secret is regimented power lifting. ATP-CP, the short burst energy supply, dominates in T20 cricket. Power lifting is ideal for this energy system. Five-six exercises, consisting of hang clean, high pull, clean and jerk, snatch and dead lift sounds an ideal template. At the outset, cricketers should master the basics of power lifts, like getting under the barbell, lowering it and cocking the wrist with just the barbell. Following that, add weight plates, keeping your body weight in mind. The load should be heavy. Perform 2-6 reps and 5-6 sets for each exercise on three alternate days.
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—Chinmoy Roy
Strength and conditioning coach
