LESS TIME IN THE GYM AND MORE IN THE NETS!

I’m constantly asked about how FAST BOWLERS should now be training and the way to use OU WEIGHTED BALLS. Ok, as a thank you for showing interest in our website and the great feedback we are getting I have designed you a PROGRAM for March-April. This is the last PHASE of the WINTER program and is very similar to Phase 5 of my SPEED DEMON program . After a 2-week no training phase in order to PEAK you would start your IN-SEASON program. To read more on how to train IN-SEASON take a look here. Once again THANK YOU and please SPREAD THE GOSPEL ON FAST BOWLING according to www.cricketstrength.com and www.sjenhancingperformance.com

 

 

3-WEEK ARM SPEED PROGRAM

 

Day 1

Arm speed work and lower body Strength speed focus

Medicine ball drills

A. Mb standing rotational overhead throw into drop step 7 x 5/2kg

B. Mb speed skater into shot pass 7 x 5 each arm /2kg (1 jump each side)

Rest 2mins between sets

 

Weighted ball bowling (Descending horizontal complex) (EQUAL FOCUS)

A. Heavy ball. 300g. 2 set of 6

B. Medium ball 200g. 2 set of 6

C. Light ball. 100g. 2 set of 6

Rest 2mins between exercise / weight category and sets

 

Lower body work

Speed squat (bands if available) 6 x 2/50%

Rest 2mins between sets

 

 

Day 2

Tempo bowling

Dynamic flexibility. Include Ladder drills [10 rep various footwork] and various bodyweight activation work. Squats, lunge, band glute walks etc]

 

70% effort bowling for volume and repetition of skill

6-8 sets/over. (4-6 x 6 balls) Jog back to top of your run up between balls , rest 20secs between balls after jogging back and rest 60secs between overs

Day 3

Arm speed work and Lower body Continuous vertical jump focus

Medicine ball drills

A. Rotational mb throw Side facing- 5 x 6 each side/2kg

B. Lying mb overhead throws- 5 x 6/2kg

Rest 2mins between sets

 

Weighted ball bowling (Descending vertical complex) (HEAVY FOCUS)

A1, 4 balls heavy (300g)

A2, 1 balls medium (200g)

A3, 1 balls light (100g)

Perform 5-8 sets (overs). Add 1 set every week.

Rest 10 to 20secs between balls and 2mins between sets

 

Lower body work

Multiple [4 rows] hurdle jump  6 x 3 reps [1 = 4 hurdle jumps]

Rest 2mins between sets

 

 

Day 4

Tempo bowling

Dynamic flexibility. Include Ladder drills [10 rep various footwork] and various bodyweight activation work. Squats, lunge, band glute walks etc]

 

70% effort bowling for volume and repetition of skill

6-8 sets/over. (4-6 x 6 balls) Jog back to top of your run up between balls , rest 20secs between balls after jogging back and rest 60secs between overs

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 5

Arm speed and Lower body speed-strength focus

Medicine ball drills

A. Mb standing rotational overhead throw into drop step -2 x 5/2kg

B. Mb speed skater into shot pass- 2 x 5 each arm /2kg

 

Weighted ball bowling (Ascending horizontal complex)(LIGHT FOCUS)

A. Light ball. 100g. 3 set of 6

B. Medium ball. 200g .2 set of 6

C. Heavy ball. 300g. 1 set of 6

Rest 2mins between exercise / weight category and sets

 

Lower body work

Single response heavy barbell jump squat 6 x 3-5/30-40% RM back squat

Rest 2mins between sets

 

 

Day 6

Maximum strength training [RUSSIAN CONTRAST]

A1) Barbell Back Squat – 4- 6 reps

[Aim to lift 6 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets. Weight should be as heavy as you can lift on the day with perfect technique]

A2) Continuous vertical Jumps – 6-8reps
Perform 4 sets. 30secs within contrast. 2mins between sets
B1) Weighted Pull Ups – 4-6 reps

[Aim to lift 6 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets. Weight should be as heavy as you can lift on the day with perfect technique]

B2) Med Ball Slams – 8-10 reps/8-10kg
Perform 4 sets. 30secs within contrast. 2mins between sets

 

C1) Barbell Push Press – 4-6 reps

[Aim to lift 6 reps on 1st working set then maintain that weight. Take 2 sets to warm up-feeder sets. Weight should be as heavy as you can lift on the day with perfect technique]

C2) Med standing Ball push press Throws –6- 8 reps/6-8kg
Perform 4 sets. 30secs within contrast. 2mins between sets

 

Day 7

Energy system work

20-30 MIN OUTDOOR JOGGING

Go for a 20-30 min run outside. Go easy but get some miles in your legs and increase oxygen, red blood cells in the blood. Keep heart rate around 140bpm

PLEASE NOTE BECAUSE IT’S REALLY IMPORTANT!!

 

The focus weight of the ball is dependent on where you lie on THE STATIC-SPRING CONTINIUUM

 

I’ve explained it fully in this article

http://cricketstrength.com/221/

 

If you are a STATIC bowler [muscular/effort] you need more LIGHT BALL focus to increase arm speed [OVERSPEED TRAINING]

 

If you are a SPRING bowler [Rapid Arm turnover] you need HEAVIER BALL focus to enhance your POWER/Strength-speed

 

So basically on WED and FRI heavy and light focus arm speed sessions swap the focus around if you need to.

It’s all individualized and dependent on YOUR LIMITING FACTOR. Every bowler is different and should be trained that way. This is why in my view any research papers on OU training is worthless. The SUCCESS of an OU WEIGHTED BALL program is determined by the quality of the program and PERIODISED PLAN it has followed. Arm speed training will have limited success if the bowler has a low level of GPE, SPE and SDE.

 A, GENERAL PREPARATORY EXERCISES [GPE]

GPE exercises for a fast bowler would include;

Dead lift, Rows, Chins, Bench press, Overhead press, GHR, RDL, Cable rotations,  Lunge etc

 B, SPECIAL PREPARATORY EXERCISES [SPE]

Olympic lifts and they’re variations [hang, blocks, pulls etc] ,Speed squats [bands] ,Push press

 C. SPECIAL DEVELOPMENTAL EXERCISES [SDE]

Ballistic medicine ball throws and Plyometric jumps [depth jumps/shock]

 

If you have spent enough time working on these qualities YOU HAVE EARNED THE RIGHT to move onto the ARM SPEED program. OU WEIGHTED BALL training are classified as,

D. COMPETITIVE EXERCISES [CE]

 

Good luck with the program and respect the fact I’ve given it for free so please if you agree with it or rate it DON’T TAKE CREDIT FOR IT! This way of training will be massive in the near future and you learnt it here 1ST!stef 2

Thank you for reading, we would love

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