My Routine + Brett Lee

[Manee]

I'm not a particularly strong chap (quite weak, tbh), but someone who generates most of the pace through the shoulder in delivery. I'm also very skinny in the shoulder area.

[dazag]

hey, im a fast bowler who has just been struck down with a slight stress fracture and slight pars seperation in lumbar L4/5 in my spine. i want to get back playing asap, but do not have a gym routine to get me stronger and be able to bowl faster. is there anything anyone can help me with?

[micoach]

Originally Posted by Manee

I'm not a particularly strong chap (quite weak, tbh), but someone who generates most of the pace through the shoulder in delivery. I'm also very skinny in the shoulder area.

Sounds like strength and power are the way to go then.

I wouldn't think shrugs would be of benefit, swap them for high pulls and do 3 sets of 4-6 reps. http://www.exrx.net/WeightExercises/.../HangPull.html

Similar movement but this is much better for power.

As for rows, start with 5 sets of 5 reps 2x a week, aiming to increase the weight every session.

Hopefully you are doing other exercises too right?

[micoach]

Originally Posted by dazag

hey, im a fast bowler who has just been struck down with a slight stress fracture and slight pars seperation in lumbar L4/5 in my spine. i want to get back playing asap, but do not have a gym routine to get me stronger and be able to bowl faster. is there anything anyone can help me with?

Are you still injured?

[Manee]

Originally Posted by micoach

Sounds like strength and power are the way to go then.

I wouldn't think shrugs would be of benefit, swap them for high pulls and do 3 sets of 4-6 reps. http://www.exrx.net/WeightExercises/.../HangPull.html

Similar movement but this is much better for power.

As for rows, start with 5 sets of 5 reps 2x a week, aiming to increase the weight every session.

Hopefully you are doing other exercises too right?

Yes - Boxing, planks as well as interval spints on the bicycle (can't do them outdoors due to British weather and on a treadmill couldn't be more tedious).

EDIT: Thanks for the help.

[micoach]

No problem. NOW MAN UP AND GET OUTSIDE.

just kidding, running is good but if you can't do it, bike is the next best and it's less hard on the joints.

[TheFitnessDoc]

Originally Posted by micoach

Looks pretty solid.

You might want to reconsider the isolation work unless you are thinking about the guns as well as cricket performance

I would replace those with at least 1 'power' movement per session.This will increase the speed of your upper body and running speed. Examples are:

• Plyometric push ups
• Medicine ball throws
• Olympic Lifts or variations of them
• Jump squats

That's a quick summary. There is plenty more if you want it.

Here's a link to a sample strength and conditioning program for a fast bowler...
Sample Strength & Conditioning Program for a Fast Bowler (off-season) « The Fitness Doc's Blog

Have fun with it! Don't forget to leave a feedback after you've been on it for 8 weeks....I've had some guys pack on 10lbs while lost inches...meaning they got leaner and meaner...and added yards of pace....lemme know how you get along!