Bowling workouts(gym)

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Re: Bowling workouts(gym)

"Make sure you do stabilisation work 2-3 times a week too" what do u mean by that?
and for lower do u guys think if i do one leg with every workout instead all one day that woudl be better?
 
Re: Bowling workouts(gym)

fast bowler. I am referring to what we traditionally call ab exercises.

planks/side planks - http://exercise.about.com/od/abs/ss/abexercises_10.htm
bridges - http://www.expertvillage.com/video/2112_core-exercises-shoulder-bridge.htm
mountain climbers
chop/lift - [ame="http://video.google.com/videoplay?docid=72876816618924789"]Tubing Training Video - The Chop Lift by Gray Cook[/ame]
[ame="http://video.google.com/videoplay?docid=72876816618924789"]Tubing Training Video - The Chop Lift by Gray Cook[/ame]
 
Re: Bowling workouts(gym)

i meant if i should do squats one day with chest workout...then some calf raises with maybe the shoulder workout the next day etc...
 
Re: Bowling workouts(gym)

Yes lower body work is the most important part. Do at least one lower exercise every session.

But try to get away from the idea of body part training. That is for bodybuilders not cricketers. We are trying to train movements for strength and mobility, not muscles for looking pumped up on stage.
 
Re: Bowling workouts(gym)

yea well the thing is i dont have alot of time everyday that is why doing different body parts is easier and i have heard that working some bodyparts together which will happen in full body workout is bad
 
Re: Bowling workouts(gym)

If you have less time it's faster to do a full body workout.

Plus, if your main reason for going to the gym is to be a faster, fitter bowler you must do the exercises that give you greatest crossover from gym to cricket. These are multi joint exercises like squats, single leg squats, rows, chin ups, press ups and shoulder pressing.

You can do a workout with 4 exercises 3 times a week for maximum strength and power in about 30-40 minutes.

SO my question is this:

DO you want to be a bodybuilder? If so carry on with bodypart splits.
Do you want to be a better bowler? If so there is no choice - full body workouts or at most a push/pull spilt routine.

What was it you heard about full body workouts being bad?
 
Re: Bowling workouts(gym)

Let me give you an example:

You are doing the following exercises that all hit your triceps directly or indirectly:

bench press
inlcine press
dumbell press
triceps exersice
shoulder press
miltary press

Now to get an overload (strength) effect you only need to hit the triceps 2-3 a week, not 6 times in 2 days.

That is not time efficient.

Also, the tricep is not that heavily involved in the bowling action anyway, so you are overtraining a muscle that needs little direct attention.

Now clearly you still need to train your triceps, but why not do it with a bench press on one day, press up another and overhead press on day 3?

This will also train your chest to save even more time.

To prevent injury do the same amount of work on pulling exercises like chin ups and rows as these target your biceps and back muscles.

Look here for more by a guy who is far more qualifed than I am: http://alwyncosgrove.blogspot.com/2008/02/early-days-of-training.html
 
Re: Bowling workouts(gym)

yea i know but i want to get big also...not like you know steroid type huge with veins popping out everywhere but still built...do u suggest same thing??
can you give me a rough example of the exercises i should do during the week...if im asking too much then it okay i understand i am asking for too much...but i want to get bigger and stronger like gain more muscles etc.

mon
tues
wed
thurs
fri
sat
 
Re: Bowling workouts(gym)

It's no problem. The key to getting bigger is diet combined with exercise. Make sure your diet is really clean and you are getting loads of food too.

There are a few ways to do it.

You can do a full body workout 3 days a week like this:

Start with a warm up and finish your warm up with 1-2 core stability exercises

Monday -
Squat
Press Up
Stability Ball Leg Curl [ame="http://www.youtube.com/watch?v=Amf9aHQ6Loo"]YouTube - Stability Ball Leg Curl[/ame]
Bent Over Row

Wednesday -
Chin Up
Split Squat
Bench Press
Cook Hip Lift [ame="http://www.youtube.com/watch?v=d7IYGG9EXtk"]YouTube - Cook Hip Lift[/ame]

Friday
Hang Pull http://www.exrx.net/WeightExercises/OlympicLifts/HangPull.html
Overhead Press
Straight Leg Deadlift
1 Arm DB Row

So each day has a push exercise, a pull exercise, a knee dominant leg exercise and a hip dominant exercise. It's all balanced out and if you can get it done in 30-40 minutes if you do 3 sets of each with 30-60 seconds rest between sets.
 
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