Excercise Routine: Bowling.

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JoeLillis

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Excercise Routine: Bowling.

Alright guys, just want a few pointers, I currently only really do work on my biceps/triceps and shoulder muscle (lateral curls.)

I currently do 20 kg barbell curls (20) in two sets, then the next day lateral curls using dumbells at 3kg around 25 times twice.

I'm thinking about involving pressups and sit ups to the routine, but to be honest I'm not going to do it extremely heavily. I'm looking more towards muscle strength that actually muscle building (hence the not so heavy weights.) I'm basically looking to improve my upper body fitness and resilience to fast bowling.

Any ideas/tips.

Cheers
 
Re: Excercise Routine: Bowling.

Had a quick read, looks like I'll need to get down to some lower abdomen stuff on top of working the shoulders.

To be honest though I am looking for a realistic sort of schedule which works around full time hours in the week plus a part time job friday/saturday nights. I dont really have the time to spend doing long exercise routines, I manage to get in my 10-15 minutes of weights a day, but with nights out leaving me with even less remaining time to spend exercising I might struggle.

Essentially I'm looking for a 5 day (1 day rest, 1 day cricketing) 30 minute regime to improve my overall fitness plus upper body strength/stability.

... Idont ask for much do I? hahaha...
 
Re: Excercise Routine: Bowling.

"aim for athleticism over size and play lots of cricket." <--- definitely my aim. Doing more repetitions of moves which put stress on the shoulders and upper arms... than less with loads of weight on.
 
Re: Excercise Routine: Bowling.

JoeLillis said:
"aim for athleticism over size and play lots of cricket." <--- definitely my aim. Doing more repetitions of moves which put stress on the shoulders and upper arms... than less with loads of weight on.
Click to expand...

Well it depends on your goal. Roughly speaking:

3-5 reps, heavy weigh = strength
6-12 reps, moderate weight = muscle size
12 reps+ light weight = muscle endurance, not very cricket specific

That's not hard and fast and there is some crossover between each training zone but basically light weights = waste of time ;)
 
Re: Excercise Routine: Bowling.

I honestly thought it was vice-versa. Heavy weights - less reps = Muscle size.

Well, in terms of goals I am simply aiming to build a little muscle mass but more about actual strength. Big biceps without built strength is pointless..

unless ofcourse you'd reccomend something else that'd be cricket specific?

Cheers
 
Re: Excercise Routine: Bowling.

21, about 6'2" and weigh around 12 stone, not really looking to put on much weight really - not gonna go high protein diet or anything, I'm relatively skinny really. But have been working lightly on my arms/shoulders.

what sort of actual amount of weight should I be looking at?
 
Re: Excercise Routine: Bowling.

JoeLillis said:
21, about 6'2" and weigh around 12 stone, not really looking to put on much weight really - not gonna go high protein diet or anything, I'm relatively skinny really. But have been working lightly on my arms/shoulders.

what sort of actual amount of weight should I be looking at?
Click to expand...

OK them I do recommend you learn how to lift free weights. In your case the heavier the better but you need to build up to that.

Have a look here for some basics:

http://www.harrowdrive.com/get-the-...rength-training-to-get-more-runs-and-wickets/

When you say weight do you mean your own body weight or do you mean how much weight should you lift?
 
Re: Excercise Routine: Bowling.

I'm talking how much weight should I lift, obviously it's all relative, but I currently do 20kg Bar curls and 3kg (?) Lateral curls with a dumbell. I find them both relatively easy, but generally do about 20 repetitions of each (more on the laterals, actually) and by the last lift I can't lift it.
 
Re: Excercise Routine: Bowling.

20 reps is far too high. You should be in the 8-10 reps range at most. That is to say a weight you can lift 8-10 times and no more.
 
Re: Excercise Routine: Bowling.

Harrowdrive said:
20 reps is far too high. You should be in the 8-10 reps range at most. That is to say a weight you can lift 8-10 times and no more.
Click to expand...

so probably work with like the range of 25-30 kilos and seperate it so it's once every two days: one day biceps and the next shoulders, for example?
 
Re: Excercise Routine: Bowling.

I would focus more on pushing and pulling than bodyparts.

So 4 days a week would alternate a push day with a pull day. Do some core stability every day too.

Pick a few different exercises per day to do (not all of them).

Pushing exercises:

Squat
1 Leg Squat
Overhead Squat
Press Up
Overhead Press
Lunge
Handstand Push Up
Dip

Pulling Exercises:

Romanian Deadlift
Hip Lift
Chin Up
Rows
Inverted Rows
 
Re: Excercise Routine: Bowling.

Ok, I'll look up those excercises (they're on your page, right?) and see how it goes - had a good nets session yesterday everything felt good, but can only improve :)
 
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