WWS: Three Non-Negotiable Habits for Cricketing Success

Summary

In this podcast episode, the hosts discuss the essential habits that are non-negotiable for success in cricket, known as "WWS: Walk, Water, Sleep." They emphasize the importance of these habits, not just for cricket but for life, focusing on how these simple routines can greatly enhance physical performance, overall health, and mental clarity. By following the Triple 7 Rule—7,000 steps a day, 7 large glasses of water, and 7 hours of sleep—they provide a foundational guideline aimed at boosting athletic performance, recovery, and wellness. The conversation highlights personal experiences and athlete testimonials, proving the tangible benefits of adhering to these fundamental practices.

Highlights

• Learn about the WWS: Walk, Water, Sleep—a game changer for cricket! 🏏
• Discover the Triple 7 Rule for maintaining consistency in these essential habits. 🔄
• Hear real stories about the challenges and triumphs of sticking to these habits. 🎙️
• Understand the importance of hydration and its impact on performance. 🤾‍♂️
• Explore how sleep improves recovery and helps in building muscle memory. 🌙
• Find out how walking builds endurance and boosts on-field performance! 🌟

Key Takeaways

• WWS stands for Walk, Water, Sleep - simple habits with a big impact! 💪
• The Triple 7 Rule: 7,000 steps, 7 glasses of water, 7 hours of sleep. It's all about balance! ⚖️
• Consistency is key! Even simple habit tracking can lead to significant improvements. 📈
• Proper hydration is often overlooked; track it for better performance and health! 💧
• Better sleep aids muscle memory and performance, crucial for athletes! 💤
• Walking is not just exercise but a performance booster in cricket! 🚶‍♂️

Overview

On today's episode of the Cricket Matters podcast, hosts dive into the WWS—Walk, Water, Sleep—aimed at cultivating success not only on the cricket field but in general wellness. By following these non-negotiable habits, athletes can achieve improved performance and mental clarity. These simple habits are surprisingly overlooked yet foundational to enhancing well-being.

The conversation introduces the Triple 7 Rule, a guideline for athletes to integrate these habits into their daily routines—7,000 steps a day, 7 glasses of water, and a minimum of 7 hours of sleep. The episode covers personal anecdotes and athlete stories, which illustrate how these routines lead to significant gains in health and performance.

Listeners are encouraged to try these habits for themselves, with testimonials highlighting initial struggles but eventual triumphs over time. Emphasizing the importance of habit tracking, the hosts present a simple yet effective approach to improving one's athletic capabilities and overall health through consistency and commitment.

Chapters

• 00:00 - 00:30: Introduction and Overview of WWS The introduction of the podcast 'Cricket Matters' where the hosts discuss three essential habits for achieving success in cricket. The conversation starts casually with the hosts talking about their water bottles—a Brit built-in filter and a durable Yeti bottle.
• 00:30 - 01:00: Explanation of WWS: Walk, Water, Sleep The chapter titled 'Explanation of WWS: Walk, Water, Sleep' focuses on the concept of WWS, which stands for Walk, Water, Sleep. The discussion begins with a query about who is unfamiliar with WWS, and James is asked to define it. He introduces WWS as a straightforward concept that initially seems obvious to most people. However, James points out that while people think they are following these basic principles of walking, staying hydrated, and getting enough sleep, they often do not realize their shortfall until they begin tracking these activities. The chapter emphasizes the importance of screening and monitoring these basic yet essential habits for athletes and individuals alike.
• 01:30 - 03:30: Walking: Importance for Mental Health and Athletic Performance This chapter explores the significance of walking for maintaining mental health and enhancing athletic performance. The discussion begins with the acknowledgment that walking, alongside water and sleep, is one of the essential, non-negotiable elements of life. The narrator mentions having tracked their walking habits, but realized that there might have been inaccuracies in their tracking process. This leads to a conversation about the different methods of journaling and tracking walking to better understand its impact on mental health and athletic performance.
• 03:30 - 06:00: Hydration: The Role of Water in Health and Performance Walking is beneficial for mental health, clarity, movement, blood circulation, and recovery. Despite these benefits, many people do not engage in enough walking due to sedentary activities like desk jobs or playing computer games. Research consistently supports the importance of walking.
• 06:00 - 08:30: Sleep: Essential for Recovery and Performance The chapter discusses the importance of sleep in facilitating recovery and enhancing performance. It touches upon the integral role of walking in sports like cricket, highlighting that players often experience stiffness and soreness during the initial games due to insufficient conditioning and endurance building. The narrative emphasizes the gradual adaptation required to improve endurance and capability in managing prolonged physical activities.
• 08:30 - 10:00: The Triple 7 Rule: Minimum Baselines for Cricketers The chapter discusses the importance of building a walking reserve for cricketers, emphasizing volume and speed. Walking efficiently is crucial for on-field performance, as cricket involves a significant amount of walking daily. Additionally, walking faster is linked to better longevity, making it a vital performance and health metric.
• 10:00 - 11:30: Case Study: WWS in Practice with Cara The chapter discusses the importance of hydration, noting that many people are chronically dehydrated. The narrative mentions a personal story involving the speaker and Josh, highlighting a period where something felt off, prompting an exploration into habit tracking and journaling. A video on these topics was impactful, revealing overlooked habits.
• 11:30 - 12:30: Conclusion: Encouragement to Implement WWS The conclusion emphasizes the importance of tracking progress in wellness and work strategies (WWS). It discusses the benefits of digitally monitoring activities such as step count, sports involvement, sleep duration, and water intake. By visually recording and consciously being aware of these metrics, one can see tangible evidence of their habits and strive for improvement. The author shares a personal account of their routine, noting average steps, sports activity, sleep duration, and water consumption as areas to be mindful of. The chapter encourages readers to implement these strategies to enhance their personal well-being.

WWS: Three Non-Negotiable Habits for Cricketing Success Transcription

• 00:00 - 00:30 welcome back to the cricket matters podcast today we are talking wws three non-negotiable habits for cricketing success and with that I will say uh cheers to my water uh you got your this is my new water bottle my Brit Brit built-in filter and what have you got a Yeti a Yeti literally the most doable thing I can do I can chck it into my bag and chck it around it doesn't break anything say how many how many walls have you thrown it against you uh well we'll find out soon right so for everyone listening in
• 00:30 - 01:00 uh who doesn't have any idea what wws is James can you explain what uh Define what is wws walk water sleep sounds really simple and you're going to go duh right now right that's what everyone does all the time they hear me say it wws and they go yeah of course we're doing that until they start tracking and they realize they don't so exactly every single athlete every single person we work with we screen and we look for
• 01:00 - 01:30 wws because more often than not they don't hit it walking water sleep all three non-negotiables for Life essentially okay you have been well obviously we both we both track it and stuff but you have started tracking it journaling slightly differently recently haven't you and you were like oh my goodness I thought I was tracking it maybe I wasn't tracking it properly come on do you want to talk about your journaling exactly so let's just back before I go into the journaling side I think let's back check a little bit so
• 01:30 - 02:00 what we now know is that walking is good for your mental health it's good for your Clarity it's good for movement it moves blood it moves lymph right it's great for Recovery right so many different elements to this it's massive right but a lot of people don't walk enough every day yeah they either sat behind a desk or they're playing the computer games they think they move but they don't move enough and what why we look at walking well the research is backing it up right it's just on every
• 02:00 - 02:30 aspect of it but walking is also a big part of the game so Cricket you walk a lot all day everybody complains about the first couple of games of the season because they feel stiff and sore they walk more on that day and they have done the rest of the year almost right it takes a long time to build up to it they're not used to walking yes they're not used to doing all all the all the movements and long the longevity side of the game and the endurance side of things too but they're not used to walking so much right and my argument is
• 02:30 - 03:00 with walking is that we need to build people's walking Reserve up both in terms of volume and also in terms of speed because it makes you more efficient on the pitch you do a significant amount of walking each and every day when you're playing Cricket right and walking faster as we know we' over the years from research is uh linked to better longevity right exactly so it's a performance and health metric which we absolutely love so walking here water
• 03:00 - 03:30 hydration aspect most people we work with and see are chronically dehydrated right as Josh goes for his water and I pick up my water so again using the story with with me and you Josh so like something was off like for the last couple months like I was like I don't feel quite right what's going on here right and so I went and I saw a great video about habit tracking and journaling and I was like what that's really interesting Peter mid it was great it was a great little video go did his habits you realized he wasn't doing certain things because he thought he was
• 03:30 - 04:00 but he didn't track it consciously consciously being writing it down whereas IND digitally we can get away with it yeah we see it and we just just ignore it here but visually you see it in front of you so we put it down I was walking on average 7,000 steps a day right I was doing LS of sport I was sleeping way you know over 7 hours a night most of the time cuz some days you're not going to get it perfectly water uhuh I was like I'm not drinking even 500 m day here I'm reaching for
• 04:00 - 04:30 coffee or tea yeah instead for a couple months that's you s think don't you like you think you've had the water it's like oh God no that was a cup of coffee that was a cup of tea that which doesn't count by the way guys exactly it doesn't so I was like wow just wow what is going on here so the first thing i' done gone for was going back into water and the first few days made me realized actually as hard than it looks right you you be better prepared and you're also going to be be wary of the fact that it increases
• 04:30 - 05:00 your volume of how much you're peeing Str right because your body isn't used to the kidneys are not used to processing that much water so I was looking back at it going actually even though we're preaching this I wasn't holding myself accountable hands up I wasn't I I just didn't realize it so I reckon it dates back to about 6 to 12 months why haven't been drinking that much water now fast forward two weeks later okay to having really Implement to this again and tracking it and making sure I hit that every single day I feel so much better for it over time the Ping get less and less and less so like you
• 05:00 - 05:30 know the body is adapting to it yeah how long does it take to adapt roughly or four weeks four to six weeks four weeks do that so I'm in two weeks as part of this phase but I think better I'm becoming naturally more thirsty my body is craving for more water all the time because now it's going hey guess what we're hydrated like keep giving me water I like this new status quo that you've you've given me and the interesting thing is is that as a result I'm not
• 05:30 - 06:00 reaching for as much coffee I just don't want to drink it because I'm just full and also food it's helping me you know literally think about food I'm not even thinking too much about the food aspect because it's helping me control my intake and appetite at the same time it also helps your digestion as well exactly it's just you know great like for half a millim a half a liter of water in the morning helps helps Kickstart your metabolism and flush out the waist from the night before so so it's it's a great little tip here and
• 06:00 - 06:30 then thr the second the final bit of the piece sleep like sleep recovery performance yeah muscle memory right in terms of technique if you go go to bed early have a good night's sleep after working on technique and working something new you wake up next day do it again it'll help you ingrain that movement pattern to remember it and that's the most important it's vital for recovery and improved performance and muscle building power etc etc because everyone thinks it's the workout that's where you get stronger fitter it's not
• 06:30 - 07:00 it's afterwards when you recover and you sleep that's when your body does all the uh the repair and makes the metabolic and physical changes yep afterward so if you don't sleep enough you're not going to get those benefits no and so so the wws and the Triple 7 rule is the key Cornerstone habits for all cricketers and athletes that we work with because it's about dotting the eyes and crossing the tees if you don't do this well what else aren't you doing well
• 07:00 - 07:30 true you haven't actually mentioned what the tri 7 rule is actually we know what wws what's the what's the tri 7 oh yeah exactly it's wws and Triple 7 rule so you walk 7,000 steps because the reset show research shows that about 7,000 steps is the Tipping Point it's like anything above that you can argue either or but it's a baseline minimum that's what the research shows and also if looking at walking speed we love to look at walking speed we do walking tests here a lot of the time is that if you can on average hit 4 miles an hour your
• 07:30 - 08:00 longevity goes up to the roof too so we want to see faster than that because we want to improve your speed for your walking speed reserve and the 7,000 steps is separate from any training right that's in addition yeah yes yep exactly boosting recovery boosting performance and improving your mindset and mental health that it's you know and gets you outside hopefully I know some people can't get outside because it's raining well they make they find other ways to do it
• 08:00 - 08:30 what I'm going to do but the point is it makes a massive difference huge difference in terms of that so and then wws 7 rule walk 7,000 steps drink Seven large glasses of water and sleep 7 hours a night now again seven large glasses of water is about 300 mil that makes it about 2 lers so again on average it's about between two and three liters most people need again the research shows different things but we all they can all agree on about 2,000 lers of the
• 08:30 - 09:00 Baseline minimum right of what people yeah two lers apologies is is the Baseline here so we're not going for Perfection yeah we're going for basic minimum standards if we have this consistently that's what we're looking for and then sleep again the research shows different levels some 8 hours plus some 10 hours some six hours it's a variety but again the commonality is around seven hours of sleep so we hit those baselines then we're doing well
• 09:00 - 09:30 we're feeling better we're moving blood we're recovering faster we're drinking loads of water because people are hydrated which impacts concentration levels right but it's dotting the eyes and crossing the teas to better athletic performance right if you can't be bothered to do this guess what else you can't be bothered to do nutrition plans your proper training other each and each each of these things it's a key Cornerstone habit I say habit because it's I'm rolling them all three into one that you guys can do now big shout out
• 09:30 - 10:00 to Cara from the Jan women's team because they're on their wws month this month right we're helping them trying again to track these ideas of what they're doing and Visually it helps him work it with a journal because he can physically see it in front of you and her quote is let me just read it out you know yes she's done a little Journal she's posted in the Forum and it's looking great it's great it's WS week one of this was the hardest ever task I have faced in the last few years to complete I struggle but push through especially to sleep for 7 hours honestly
• 10:00 - 10:30 I'm super proud of myself to get past what week one in all green the ways you track these events on my watch it was fun to track it manually now I'm excited to get all green the next three weeks thanks Cricket matters then I asked her how she felt and she says very very happy to know I can sleep for 7 hours on a serious note physically and mentally feeling fresh and relaxed now I am anxious and also excited to see if I can continue this routine and go all green this month which I so badly want to which is exactly what it it's harder than it look looks it's harder than it
• 10:30 - 11:00 looks so it's a screening protocol for us to see if you can be bothered to do the eyes and cross the teas but it is the Cornerstone habits for long-term success and health that we want to instill in our athletes and do it it's hard it looks exactly wws walk water sleep give it a go guys and uh feedback to us and let us know how you get on that is it for today please don't forget to rate review And subscribe and if you would like our free training plan then go to Cricket man.com /ra and remember
• 11:00 - 11:30 our goal is to make you a better cricketer