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[RSpall]

I have been doing my programme for a couple of weeks now. Its bowling related....

Monday Legs day
Squats 3 sets of 8
Lunges 3 sets of 10
Leg Curls 3 sets of 10
Leg extensions 3 sets of 10
calf raises 3 sets of 25

Tuesday Push day
Flat bench press 3 sets of 8
Incline dumbbell press 3 sets of 10
Incline dumbbell fly 3 sets of 12
Cables flys 3 sets of 15
Lat raises 3 sets of 10
Shoulder press 3 sets of 8
Tricep extesion 3 sets of 10

Thursday Core day
Core rollouts 3 sets of 10
Wood chops cable 3 sets of 12
Weighted bridge 3 sets 60secs
Side plank 3 sets of 60 secs
Plank 3 sets of 60 secs

Friday Pull day
Deadlifts 3 sets of 8
Bent over row 3 sets of 10
Lat pulldowns 3 sets of 10
Straight arm lat pulldown 3 sets of 15
Barbell curls 3 sets of 10

It's nice to have  change again from my same old same old programme I was doing week in week out. Having someone else write you a programme helps tremendously. You have to do it whereas when you write your own programme you know what your comfotable doing and might not make the gains you want.

[Stuey]

I'm not dissing your programme its a free world,but i dont see how this is bowling specific. Did the person who wrote your programme tell you why its bowling specific? There seems a hell of a lot of volume in there, more muscle pumping hitting them from every direction. Looks to me to be a typical muscle pump programme than a Programme tailored towards a sporting goal.

[Cumbrian Pete]

I think that the legs and core days are useful as the basis for any sport, but agree that there probably needs to be more bowling specific exercised incorporated here.  I would have thought some explosive cardio and interval training would be useful (if bowling seam up or fast) and some circuit work that includes things like star jumps, mountain climbers and other exercises that combine stretching with activity would be beneficial.  I'm no expert though, just an opinion.

[Stuey]

I think that the legs and core days are useful as the basis for any sport, but agree that there probably needs to be more bowling specific exercised incorporated here.  I would have thought some explosive cardio and interval training would be useful (if bowling seam up or fast) and some circuit work that includes things like star jumps, mountain climbers and other exercises that combine stretching with activity would be beneficial.  I'm no expert though, just an opinion.

Some of the exercises are fine and should be definitely included i.e. Squat, deadlift, a press and pull. But the additional exercises are taking up needless time unless your goal is to pump up muscle and the reps are in the pump muscle region 8-12 rather than build strength 1 -5 reps using programme consisting of ladders or waviness etc.  This just looks like push/pull body building programme to me, you are unlikely to find any sportsman training this way. Also for amateur sportsman there is no need for a sports specific programme, a GPP programme with suffice, before you get anywhere near needing sports specific.

[Kulli]

As someone who has always batted just enough to make it frustrating I've planned to get a bit of coaching over the winter and focus on that a bit more next season, but in addition I didn't think it'd do me any hard to get a bit stronger also.

As someone who's never done any weights before I was advised just to follow this http://stronglifts.com/5x5/ and I have to say that it'd been great advice. It's easy to do on your own (just need a quick session or two with someone to make sure your form is ok) and even in the 6-7 weeks I've been doing it I've noticed a fair bit of difference.


I guess further down the line I'll need to start something a little less catchall but for anyone else just looking to begin I'd recommend it.

[Stuey]

As someone who has always batted just enough to make it frustrating I've planned to get a bit of coaching over the winter and focus on that a bit more next season, but in addition I didn't think it'd do me any hard to get a bit stronger also.

As someone who's never done any weights before I was advised just to follow this http://stronglifts.com/5x5/ and I have to say that it'd been great advice. It's easy to do on your own (just need a quick session or two with someone to make sure your form is OK) and even in the 6-7 weeks I've been doing it I've noticed a fair bit of difference.


I guess further down the line I'll need to start something a little less catchall but for anyone else just looking to begin I'd recommend it.

A programme like Stronglifts is spot on for strengthening, others are Easy Strength, Simple & Sinister (I'm doing this) etc. After your cycle of Stronglifts check out Kettlebell ballistics like swings, these will add to your performance. Dan John/Pavel Tsatsouline (strongfirst) have loads of great stuff to read.

[RSpall]

I just asked the fitness trainer at my gym to wack me one together so I can improve my cricket related muscles I need for bowling. When the season is nearer I'm going to improve the explosive intervals to help my stamina when bowling. I'll be changing it up again in a month or so.

[Turn Of Pace]

Have you tried the circuit I put on page 1 of this thread, it'll provide a good base for the conditioning you will need for the rigours of bowling long spells. You'll gain strength without bulking up.

[Stuey]

Here's what I'm doing the vid isn't me, he is using a 48kg kettlbell, i'm currently using a 32kg. I do this almost every day, working back to a lighter weight (16kg) if I'm feeling tired or missing a day if other things get in the way. I average 5/6 days a week, which is possible on this programme as it's a moderate programme, i.e. not all out effort so needs no waving i.e. Light, Medium, Heavy days.

I've used this last winter workign upto a 40kg, the carry over for cricket is great. I'll keep this going through the season, slowly working towards 48kg, which will prob take me another year at least. The focus is solid technique and shortening the rest times, before moving up a weight. (10 x10 swings s/b done in 5 mins and 10 x1 getups done in 10mins)
I also swim on a saturday (while my son has his lesson) and do the occassional run when i feel like it.

https://www.youtube.com/watch?v=plA_lCdHsM4&list=UUtPrKmcvrIwCTcopaEXNLKg

[Northern monkey]

!!! 
I could feel so many parts of my body hurting, just watching that!!
I would have the chiropractor on speed dial

[19reading87]

Kettle bells are the way forward!! I'm off to my class now (so long as my knee doesn't stop me)

[Stuey]

Northern monkey it may not look it but the opposite is true, there are tensions you apply which make it safe and great for strengthening. The swing uses the glutes and hammies. You have to learn the techniques before progressing with weight.

[Northern monkey]

I've watched a few of the you tube vids of Pavel and I'm curious.
I suppose it's totally alien to what I've done for the last 30 yrs or so

I can see how the dynamic nature of using the kettlebells would cross over to cricket.
Wouldn't mind a go, once my backs a little better

[Stuey]

I've watched a few of the you tube vids of Pavel and I'm curious.
I suppose it's totally alien to what I've done for the last 30 yrs or so

I can see how the dynamic nature of using the kettlebells would cross over to cricket.
Wouldn't mind a go, once my backs a little better

it is a completely different mind set, i stumbled across pavel and kettlebells when i was 30. Id pretty much beaten my self up with various forms of training and playing football and rugby. I was doing lots of barbell work at the time and was moving around the cricket field like someone in their 80s. After a couple of sessions of tgus and swings i had regained movement, agility and better coordination. It really was that instant and i haven't stopped using them since.

[Northern monkey]

Sounds like me,,,, I've got to be hidden in the field nowadays

Did you do a class or watch the vids,buy a few bells and have a go?