EXTREME FAST-BOWLING TRAINING BLUEPRINT (2–3 MONTHS)
This document includes:
1. Full Extreme Training Plan (Phases 1–3)
2. Daily Schedule Template
3. Shopping List
4. Supplement Plan
5. Bowling Workload Plan Based on Current Pace (113–115 km/h)
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SECTION 1 — EXTREME TRAINING PLAN (12 WEEKS)
PHASE 1 (WEEKS 1–3) — Power Hypertrophy Acceleration
Objective: Rapid lean muscle gain + base strength.
Monday – Lower Strength + Plyos
• Back Squat: 5×5
• Bulgarian Split Squat: 4×8
• Hip Thrust: 5×6
• Nordic Curls: 3×6
• Box Jumps 6×3
• Broad Jumps 6×2
Tuesday – Upper Strength + Shoulder Stability
• Weighted Pull-Ups 4×6
• Bench Press 5×5
• DB Rows 4×8
• Face Pulls 4×12
• External Rotations 4×12
• Med Ball Chest Throws 8×3
Wednesday – Speed Mechanics
• Flying 20s × 6
• Hill Sprints × 8
• Core (Pallof, weighted planks, leg raises)
• 3–4 overs at 70%
Thursday – Power Legs
• Front Squat 4×4
• Power Cleans 6×3
• Box Squat 4×4
• SL Deadlift 3×6
• Depth Jumps 6×2
• Med-Ball Rotations 10×2
Friday – Upper Explosive
• Push Press 5×4
• High Pulls 5×3
• Incline Press 4×8
• Lat Pulldown 4×10
• Weighted Dips 3×8
• Sled Push 4×20m
Saturday – Bowling Load Build
• 1 over warm-up
• 2 overs @80%
• 3 overs @85%
• 2 overs @90%
• Run-up acceleration × 10
Sunday – Rest
PHASE 2 (WEEKS 4–8) — Max Power + Speed Conversion
Objective: Convert size → speed.
Monday – Explosive Legs
• Trap Bar Deadlift 5×3
• Power Clean 6×2
• Bounding 40m × 6
• Depth Jumps 5×3
• Max box jumps 6 attempts
Tuesday – Pure Speed
• Flying 30s × 6
• 40m sprints × 8
• Med Ball Rotations 12×2
• 2–3 overs @80% technique
Wednesday – Max Strength Upper Body
• Push Press 6×2
• Bent-over Row 5×5
• Weighted Pull-Ups 4×5
• Isometric Shoulder Holds 3×20 sec
• Arm-Speed Band Drills 4×20 sec
Thursday – High-Intensity Bowling
• 2 overs warm-up
• 3 overs @85%
• 3 overs @90%
• 2 overs @100% (radar)
Weighted Ball Cycle:
• 400g × 6
• 156g × 6
• 120g × 6
Finish: 6 sprints
Friday – Recovery Strength
Saturday – Tempo Conditioning + 1 over max (optional)
Sunday – Rest
PHASE 3 (WEEKS 9–12) — Speed Peaking Block
Objective: Hit highest possible top-end speed.
Monday – Max Velocity Sprints
Tuesday – Heavy Strength (Low Volume)
Wednesday – High-Pace Bowling (Speed Session)
Thursday – Recovery Day
Friday – Ankle Plyos + Hip Rotation + Arm Speed
Saturday – Final Peak Session (Max testing)
Sunday – Off
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SECTION 2 — DAILY TRAINING SCHEDULE TEMPLATE
Morning (7:00–9:00)
• Plyometrics or speed session
• Mobility & activation
Midday (Optional)
• Light mobility + protein feeding window
Evening (5:00–7:30)
• Strength session or bowling workload
• Cooldown + recovery
Night (9:00–10:00)
• 25–30 g protein + carbs
• Stretching 10 min
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SECTION 3 — SHOPPING LIST
Proteins:
• Eggs (30 per week)
• Chicken (3–4 kg/week)
• Fish (1–2 kg/week)
• Paneer (1–2 kg/week)
• Whey protein
Carbohydrates:
• Rice (5–6 kg/month)
• Oats
• Potatoes
• Bananas (daily)
• Bread/rotis
Fats:
• Peanut butter
• Almonds
• Walnuts
• Olive oil
Extras:
• Electrolytes
• Curd/yogurt
• Vegetables (leafy greens)
• Creatine monohydrate
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SECTION 4 — SUPPLEMENT PLAN
Daily:
• Whey protein 1–2 scoops
• Creatine monohydrate 5 g
• Electrolytes during training
• Omega-3 (optional)
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SECTION 5 — BOWLING WORKLOAD PLAN (FOR 113–115 km/h BASE)
Weeks 1–3
• 8–12 overs/week (mixed intensities)
• 1 speed day/week
Weeks 4–8
• 12–18 overs/week
• 1 high-intensity speed day
• 1 skill day
Weeks 9–12
• 10–14 overs/week
• 2 speed-testing sessions in final week
Expected Gains (If followed strictly):
• +4–7 kg lean muscle
• +8–15 km/h ball speed increase
• Stronger base, improved jump power, sprint speed, arm speed