I'm posting my weekly workout program here to further improve it with your input. Keep in mind I'm a fast bowler with an action pretty similar to that of Brett Lee.
Leg Extensions (140 lbs / 3 x 8)
Front Squats (50 lbs / 3 x 8)
Plank (2 x hold for 60 sec)
Standing Barbell Curls (40 lbs / 3 x 8)
Bent-Over Barbell Rows (50 lbs / 3 x 8)
Dumbbell Shoulder Presses (60 lbs / 3 x 8)
Dumbbell Triceps Extensions (45 lbs / 3 x 8)
Abdominal Crunches (3 x 50)
Pushups (3 x 20)
Pull-ups (3 x 5)
I workout 2-3 times a week and I don't do specific body parts but perform an entire body workout every-time. I do however mix it up in terms of order of exercises.
I do many stretches as well. I don't jog but I sprint full speed. I go to a back alley mark a spot and then sprint full speed towards it, walk back and then repeat. I do this 3/4 times -sprinting for about 18-20 secs - 2/3 times a week.
As I mentioned earlier - my runup/action/followthrough is very similar to that of Brett. So I keep an eye out for articles which detail his routine, etc.
Here are a few interesting quotes I came across:
I find the best way to get match-fit is beach running. I'll run five kilometres on very soft sand and wear shoes to increase the workload. Barefoot running is easy, but shoes reduce traction and the muscles have to work twice as hard to balance the body. When I run in to bowl on a nice hard pitch, having loaded the muscles in training, it's like running on air.
Balance and stability play a key role in both controlling my bowling action and taking pressure off the knees and ankles. A good exercise is jumping off a chair on to a small trampoline, which simulates moving through the air before landing on your back foot to bowl. The trampoline takes the pressure, and landing in a stable position takes stress off the spine. The main muscles used in the bowling action are those from the backside up. I work on developing good lower-core strength, the muscles below the tummy and around the base of the spine. Strong gluteals keep your back straight, and every night I do 300 abdominal crunches. I don't do too much upper- body weight training because that shortens the muscles, and fast bowlers need long, elastic limbs.
"We want to mimic the movements that happen when he bowls," Karppinen said.
"We're trying to promote speed. That includes quick, light upper-body weights and heavier lower-body weights."
Quotes taken from these articles:
Anyway, back on topic - I want to know how would you improve my routine?