This series is part of the Cricket Fitness Workouts series. For the full list, click here.

This is a gym workout designed specifically for cricketers to use to improve overall fitness: Strength, conditioning and power.

It's great for fast bowlers and batsmen especially but can be used by any discipline.

This workout is called The Mixup because it uses three different methods to improve your fitness:

• Weight: The traditional method of adding more weight to an exercise in a certain number of reps
• Volume: Increasing the total amount of weight you lift on a given day rather than a one off personal best.
• Density: Increasing the amount of work you do in a given time.

This workout last for 4 weeks but you can double it to 8 if you prefer, just go round again.

You will see improvements in your general strength (with no bulk), your cricket specific power for hitting and bowling fast, and in your stamina. It can be done in season or out of season. In short a great all-rounder. You'll need access to a gym with a barbell, dumbells, kettlebells and a TRX.

Remember, as will all programmes, it's important to apply common sense and use your own awareness of your body to guide you. If in doubt about your own ability to perform any aspect of the plan then consult a doctor or professional trainer before beginning. Also, regardless of your personal situation, always warm up first and cool down after training.

But with that bit of common sense in mind, click here for the plan.