Print

[RSpall]

Obviously the season has just come to an end but I am not looking for a gym programme from a gym instructor that will specifically help a seam bowler. I roughly know the things I have to do but the more tips the better. Hopefully I can get in top shape over the winter for next year.

[Turn Of Pace]

Try this for a warm up - Cycle 5K - Row 1K - Run 1.5K try and aim to complete it in 17mins and no more than 20 mins. Have 5mins rest/stretch, Then go into a circuit of 3-5 rounds of 15 reps of the following:

1) Medicine ball slams
2) Box jumps
3) Swiss ball jack knifes
4) Turkish get ups
5) Kettle Bell swings ( full extension)
6) Dorsal raises
7) Weighted lunges
Press ups
9) Squat thrusts
10) Explosive jumping jacks

It can be hard going when you first start, but stick with it and your body will soon become conditioned to it.

[tim2000s]

Are your aims purely to maintain fitness or to improve your strength as well?

[RSpall]

Thanks very much. I look to improve fitness and strength for next year so I'm fitter than I have ever been. I'm still pretty fit and healthy now and gym 4/5 times a week but would like to do something a bit more specific like that programme. I will give if a go once my end of season cold has gone.

[RSpall]

Are there any specific exercises are can work on to improve my bowling? im a seam bowler. an extra yard wouldnt go a miss.

[tim2000s]

Are there any specific exercises are can work on to improve my bowling? im a seam bowler. an extra yard wouldnt go a miss.

You will need to work on strength and flexibility to increase pace. Strength should focus not just on your shoulders, but heavily on your legs and core, as this support is what enables you to drive through better and provide the platform for the delivery. For core and legs together, the likes of dead lifts and "farmers walk" will help massively. On your shoulders you will need to look at increasing stability by improving both chest and back of shoulder muscles. Bench presses and rows are typical weights exercises that will assist with this.

Flexibility will be maintained through a variety of stretches or potentially yoga of some sort.

Your best bet is to go and seek help from a personal trainer, explaining exactly what you want to do as they will be able to provide you with a proper, effective, work out.

[Stuey]

Do you own or have access to kettlebells? I recommend a program to start with by pavel tsatsouline called simple & sinister. Its  a strength and conditioning programme based on Turkish get ups and swings,  its a great place to start. Forget plyo ( jumping etc) unless you want to get injured, these are for experienced athletes not someone starting out. Kettlebells are also easier on the joints than barbells. I trained with both over the last 20 years but for the last 6 its been kb only and ive been injury free ever since. I currently train with double kbs doing a clean and press prog (plus some squats and farmers walks), with daily mobility drills. I would also recommend finding a qualified kb instructor in your area for session. If they are 'Strongfirst' certified all the better as this is pavels cert.

[RSpall]

I go to a pretty good gym that have kettle bell instructors. Might be worth me asking and seeing if I can get a programme out of her. The gym instructor in there is ways doing medicine ball slams which is really hard on the core and very cricket related. I try to do my legs (squats and lunges) once a week to keep my legs as strong as I can. I do lots of cleans with the Olympic bar and find them very good and helpful towards strengthening the upper body. Is the stretching very beneficial?

Any tips and advice would he great.

[Stuey]

I go to a pretty good gym that have kettle bell instructors. Might be worth me asking and seeing if I can get a programme out of her. The gym instructor in there is ways doing medicine ball slams which is really hard on the core and very cricket related. I try to do my legs (squats and lunges) once a week to keep my legs as strong as I can. I do lots of cleans with the Olympic bar and find them very good and helpful towards strengthening the upper body. Is the stretching very beneficial?

Any tips and advice would he great.

Defo speak to the KB instructors, you be amazed how the offset weight strengthens the whole body if done correctly, as with everything technique is key.

[RSpall]

I did the kettle bell classes a few times at the start if the summer and though it was great. Really showed my actual strength. My only problem with this is that because it's different to what I'm used to I ached a lot after and I want to hit the gym the next day and prevents me from doing so if I ache, resulting in a day off. Would you suggest anything?

[thegowerwaft]

I found this article interesting on post exercise pains:

http://www.active.com/cycling/articles/it-s-not-about-the-lactic-acid-why-you-re-still-sore-after-yesterday-s-ride

It offers some explanation on why muscles ache following exercise and potential pitfalls to avoid.

[Stuey]

I did the kettle bell classes a few times at the start if the summer and though it was great. Really showed my actual strength. My only problem with this is that because it's different to what I'm used to I ached a lot after and I want to hit the gym the next day and prevents me from doing so if I ache, resulting in a day off. Would you suggest anything?

Sounds like to you went too hard, if the trainer tries to make you go balls to the wall first up run for the hills.  You're trying to get fit for next season , not next week to do that you need to build slowly, get the technique right and the strength conditioning will follow. Check out Simple & Sinister on amazon, Pavel is world renowned and talks a lot of sense, it's one of 3 KB books I keep as my bibles.  I'd also look to get a one on one session with a qualified KB instructor to make sure you technique is right. My bro opens the bowling and I got him in to KB training mostly swings and TGU's and his strength, stamina and speed increased, due to being able to put more force behind the ball for longer periods. KB's are not the be all and end all, but for cricket I've found they cover every angle.

[RSpall]

My approach to sport is that I work as hard as I can at all times so I'm happy going to a class and being beasted until I drop. I will just have to get in to a routine one once a week and gym the least worked body part the following day or have my rest day after the KB class. The quicker you get fitter, the more fitter you will be at the start if the new season?

I know a fair bit about weight training I just wasn't sure which were good specific exercises. Now I can put together a programme and work hard up to Xmas, as well all know what happens over the festive period.

[tim2000s]

I found this article interesting on post exercise pains:

http://www.active.com/cycling/articles/it-s-not-about-the-lactic-acid-why-you-re-still-sore-after-yesterday-s-ride

It offers some explanation on why muscles ache following exercise and potential pitfalls to avoid.

Delayed Onset Muscle Soreness (DOMS) is something that is well known in the weight training/body building world. One of the key supplements they use to allow you to push harder on the weight increases is "Branch Chain Amino Acids". These are things that you would normally metabolise from eating protein, but many of the discussions on forums and in magazines recommend taking up to 5g of BCAA prior to weights and 5g afterwards. They are supposedly anti-catabolic, in that they reduce the amount of muscle damage and strength loss, and allow you to train more frequently at greater weights. Worth taking a look possibly.

[RSpall]

I already take supplements but mainly just the lean muscle protein shakes to help towards recovery. So many people say different things and I guess everything is worth a try as it may help. I can understand that all these things need to be taken to improve as well as eating properly..

On that note do people agree that when you want to get in good shape it would be 25% and 75% what you eat? I have heard this multiple times and if I would benefit from eating very well should I keep this up? It's hard when you're a youngster because there will always be events happening that involve bad food or lots of beer. I don't want to be a complete health freak and boring and not eat or drink bad things but I can stick to eating well to a certain degree.