Pratyush Agrawal Centre for Excellence(PACE) India

Coach
Pratyush Agrawal

Features
5 sessions per week
Must use App app to view and log training
Program Training

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Features
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Access to your coach
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Hoirzontal/Speed with Weights

A1

WORLD'S GREATEST STRETCH

1 x 5

A2

Crab Walk

1 x 20

A3

Walking Hip Mobility All Directions

1 x 15

A4

Spider Crawls

1 x 20

A5

Backward Walking Lunges

1 x 10

A6

Bunny Hops Backwards

1 x 20

A7

Tiger Crawls

1 x 20

A8

Low Pogo + High Pogo

1 x 20

A9

Front Cross Over Lunge

1 x 10

A10

Single Leg Hops

1 x 10

A11

Speed Switch Lunge

1 x 10

A12

Single leg 8 point hops

1 x 16

B1

PACE on the line run

3 x 1 @ 40

B2

Acceleration Bound

3 x 20 @ 1

B3

Fly Sprint

3 x 15 @ 3

C1

Deadlift

4 x 5 @ 132.28, _ , _ , _ kg

C2

BROAD JUMPS COUNTER MOVEMENT

4 x 4

D

Hang Clean High Pull

3 x 5

E

DB Bicep Curls

2 x 10

Sunday
Week 1 Day 1

A

Fast Bowling

Monday
Upper Body Row/Press

A

Extreme Isometric Lunge

1 x 1:30

B1

Strict Bodyweight Pull-Up

B2

Medicine Ball Slam

3 x 4

C

Chest-Supported DB Row

4 x 5

D1

One-Arm DB Bench Press

3 x 6

D2

Med Ball Chest Pass

3 x 3

E1

Crunches

2 x 30

E2

Roll Up Crunch

2 x 20

E3

Side Plank On Hand

2 x 30

E4

Seated Box Jump

2 x 8

F1

DB Bicep Curls

2 x 10

F2

DB Tricep Extension

2 x 10

Tuesday
Tempos

A1

WORLD'S GREATEST STRETCH

1 x 5

A2

Crab Walk

1 x 20

A3

Walking Hip Mobility All Directions

1 x 15

A4

Spider Crawls

1 x 20

A5

Backward Walking Lunges

1 x 10

A6

Bunny Hops Backwards

1 x 20

A7

Tiger Crawls

1 x 20

A8

Low Pogo + High Pogo

1 x 20

A9

Front Cross Over Lunge

1 x 10

A10

Single Leg Hops

1 x 10

A11

Speed Switch Lunge

1 x 10

A12

Single leg 8 point hops

1 x 16

B1

100 m Sprint

3 x 4 @ 18

B2

Long lever walking plank

3 x 20

B3

Medicine Ball Slam

3 x 8

B4

Med Ball Rotational Throw

3 x 6

B5

Roll Up Crunch

3 x 20

C

Box breathing

Wednesday
Week 1 Day 4

A

Rest

Thursday
Horizontal / Speed without weights

A1

WORLD'S GREATEST STRETCH

1 x 5

A2

Crab Walk

1 x 20

A3

Walking Hip Mobility All Directions

1 x 15

A4

Spider Crawls

1 x 20

A5

Backward Walking Lunges

1 x 10

A6

Bunny Hops Backwards

1 x 20

A7

Tiger Crawls

1 x 20

A8

Low Pogo + High Pogo

1 x 20

A9

Front Cross Over Lunge

1 x 10

A10

Single Leg Hops

1 x 10

A11

Speed Switch Lunge

1 x 10

A12

Single leg 8 point hops

1 x 16

B1

PACE on the line run

3 x 1 @ 40

B2

Acceleration Bound

3 x 20 @ 1

B3

Low Knee Runs

3 x 30

B4

Fly Sprint

3 x 15 @ 3

C

BROAD JUMPS COUNTER MOVEMENT

2 x 6

D

ISO standing bent knee hold

1 x 60

Thursday
Week 1 Day 5

A

Fast Bowling

Friday
Vertical/Strength Day

A1

DB Front Squat

4 x 5 @ 44.09, _ , _ , _ kg

A2

Vertical Jump Challenge

4 x 1

A3

PACE 8 Point hops

@ 30

B1

One-Arm DB Bench Press

3 x 6

B2

Med Ball Chest Pass

3 x 3

B3

Isometric Hamstring w/ Calf Raise

@ 30

C

DB Overhead Tricep Extension

2 x 10

D

PACE 45 degree half kneeling acceleration

2 x 15 @ 2

E

PACE on the line run

1 x 2 @ 40

F

2 Point Stance to Sprint

1 x 15 @ 2

FAQs
What if I want a personalized program?
You can contact me at pratyushagrawal022@gmail.com
Fast Bowling program