The sports bible according to Kane

He's presently number four on the ICC world cricket test batting rankings.

He's one of us, Kane Williamson, 26-year-old captain of the Black Caps and he's just released a checklist for goal achieving and pushing personal boundaries.

Considering his own accomplishments, he is well placed to dispense some advice.

First the master blaster suggests writing down personal goals.

'If you write them down you're far more likely to achieve them. Aim high, but also include some more short term goals that will help you achieve the game-changers on your list too. By making small gains, it'll keep you motivated with a regular sense of achievement.”

Kane also recommends a training buddy because friendly competition will always get us through the last set at the gym or out of bed on a cold morning.

'Sharing the pain of a grueling training session with a partner will help to keep you both honest and give you more satisfaction when you can celebrate your achievements together.”

Williamson, who‘s in Chrsitchurch preparing for the second ODI against South African, also says we should have a purpose.

'Whether it's signing up to a half-marathon or a charity boxing fight, joining a sports team or looking good in your togs, having a purpose behind you gives you something meaningful and motivating to work towards.”

Having an event date to aim towards keeps you on track meaning you're less likely to skip a session as you know it'll count come D-Day.

And the man constantly playing cricket thinks rest is important.

'It may sound odd to include rest as a way to push the boundaries, but in the grand scheme of things it makes all the difference. Training seven days a week is a good way to burn out and undo all your hard work.”

He says scheduling a day off in your training regime gives your body time to recover and means you can go even harder on your on-days.

Fuel the body well.

'What you put in is what you get out, so take a good look at the kinds of food and drink you're consuming pre, during and post training. Timing your intake of things like electrolyte drinks can give your body the boost it needs to get you through an intense training session and ensure you recover in time to go again next time.”'

The checklist has been released in conjunction with the release of a new sports drink appropriately called Powerade Boundary.

Kane Williamson and the Blackcaps are at Hagley Park tomorrow – the second ODI against South Africa starting at 11am.

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