Fast Bowler Strength & Power Program
Program Overview
This program targets explosive lower-body drive, shoulder and core stability, rotational power, and resilience
to injury, all key qualities for a fast bowler.
Split: 6-Day PPL (Push-Pull-Legs) | Rest/Recovery: 1 Day
Goal: Maximize strength, speed, and control in your bowling action.
Guidelines
- Dynamic Warm-up: 5-10 min (jump rope, leg swings, band pull-aparts, mobility drills)
- Cool-down & Stretching: Static stretches post-workout. Foam rolling + hip, spine, shoulder mobility on off
days.
- Progressive Overload: Increase weight, sets, or reps weekly.
- Nutrition & Recovery: Prioritize sleep (7-9 hrs).
Fast Bowler Strength & Power Program
Day 1: Push (Upper Body Power & Stability)
Day 1: Push (Upper Body Power & Stability)
- Bench Press (Barbell or Dumbbell): 4 sets of 5-8 reps
- Overhead Press: 4 sets of 5-8 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Weighted Dips or Close-Grip Push-ups: 3 sets to near failure
- Cable/Landmine Rotations: 3 sets of 10-12 reps per side
- Face Pulls / Band Pull-Aparts: 3 sets of 15-20 reps
- Rotator Cuff External Rotations: 3 sets of 15-20 reps
- Triceps Extensions: 3 sets of 10-15 reps
Fast Bowler Strength & Power Program
Day 2: Pull (Back Strength, Rotational Power)
Day 2: Pull (Back Strength, Rotational Power)
- Weighted Pull-ups or Lat Pulldowns: 4 sets of 6-10 reps
- Barbell or Dumbbell Rows: 4 sets of 6-10 reps
- Medicine Ball Slams: 3 sets of 8-10 reps
- Rotational Medicine Ball Throws: 3 sets of 8-10 reps/side
- Reverse Flyes: 3 sets of 12-15 reps
- Bicep Curls: 3 sets of 10-15 reps
- Forearm/Grip Work: 2-3 sets
Fast Bowler Strength & Power Program
Day 3: Legs & Core (Power & Stability)
Day 3: Legs & Core (Power & Stability)
- Barbell Squats: 4 sets of 5-8 reps
- Romanian Deadlifts or Glute-Ham Raises: 4 sets of 8-12 reps
- Plyometrics (Box/Broad Jumps): 3-4 sets of 5-8 reps
- Walking Lunges: 3 sets of 10-12 reps/leg
- Single-Leg RDLs: 3 sets of 8-12 reps/leg
- Paloff Press: 3 sets of 10-12 reps/side
- Side Planks: 3 sets, 30-60 sec/side
- Leg Raises or Hanging Leg Raises: 3 sets of 12-15 reps
Fast Bowler Strength & Power Program
Day 4: Active Recovery / Rest
Day 4: Active Recovery or Rest
Option 1: Light cardio (20-30 mins), mobility, foam rolling
Option 2: Full rest with focus on hydration, nutrition, and sleep
Fast Bowler Strength & Power Program
Day 5: Push (Lighter/Variations)
Day 5: Push (Lighter/Variations)
- Dumbbell Bench Press: 3 sets of 8-12 reps
- Landmine or Kneeling Overhead Press: 3 sets of 8-12 reps/arm
- Explosive Push-ups: 3 sets of 6-10 reps
- Cable Crossovers: 3 sets of 12-15 reps
- Lateral Raises: 3 sets of 12-15 reps
- Internal Rotations: 3 sets of 15-20 reps
- Overhead Triceps Extensions: 3 sets of 10-15 reps
Fast Bowler Strength & Power Program
Day 6: Pull (Lighter/Variations)
Day 6: Pull (Lighter/Variations)
- Inverted Rows: 3 sets to failure
- Single-Arm Rows: 3 sets of 8-12 reps/arm
- Straight-Arm Pulldowns: 3 sets of 12-15 reps
- Cable Rows (varied grips): 3 sets of 10-15 reps
- Overhead Medicine Ball Throws: 3 sets of 5-8 reps
- Hammer/Reverse Curls: 3 sets of 10-15 reps
- Dynamic Grip Work: 2-3 sets
Fast Bowler Strength & Power Program
Day 7: Legs & Power (Explosive Focus)
Day 7: Legs & Power (Lighter/Explosive)
- Goblet or Light Front Squats: 3 sets of 8-12 reps
- Jump Squats: 3 sets of 8-12 reps
- Short Sprints (20-30m): 4-6 reps
- Calf Raises: 3 sets of 15-20 reps
- Single-Leg Box Jumps: 3 sets of 5-8 reps/leg
Core Circuit (Plank Variations, Russian Twists, Bird-Dog, Ab Rollouts)
Agility Drills: 2-3 sets
