Fast Bowling program: Training by Pratyush Agrawal in TrainHeroic

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

$30

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Features

Access to your coach

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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.

Sample Week

Week 1 of 4-week program

Sunday

Hoirzontal/Speed with Weights

Crab Walk

1 x 20

WORLD'S GREATEST STRETCH

1 x 5

Single leg 8 point hops

1 x 16

Speed Switch Lunge

1 x 10

Single Leg Hops

1 x 10

Front Cross Over Lunge

1 x 10

Low Pogo + High Pogo

1 x 20

Tiger Crawls

1 x 20

Bunny Hops Backwards

1 x 20

A10

Backward Walking Lunges

1 x 10

A11

Spider Crawls

1 x 20

A12

Walking Hip Mobility All Directions

1 x 15

PACE on the line run

3 x 1 @ 40

Acceleration Bound

3 x 20 @ 1

Fly Sprint

3 x 15 @ 3

Deadlift

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

BROAD JUMPS COUNTER MOVEMENT

4 x 4

Hang Clean High Pull

3 x 5

DB Bicep Curls

2 x 10

Sunday

Week 1 Day 1

Fast Bowling

Monday

Upper Body Row/Press

Extreme Isometric Lunge

1 x 1:30

Strict Bodyweight Pull-Up

Medicine Ball Slam

3 x 4

Chest-Supported DB Row

4 x 5

One-Arm DB Bench Press

3 x 6

Med Ball Chest Pass

3 x 3

Crunches

2 x 30

Roll Up Crunch

2 x 20

Side Plank On Hand

2 x 30

Seated Box Jump

2 x 8

DB Bicep Curls

2 x 10

DB Tricep Extension

2 x 10

Tuesday

Tempos

WORLD'S GREATEST STRETCH

1 x 5

Crab Walk

1 x 20

Walking Hip Mobility All Directions

1 x 15

Spider Crawls

1 x 20

Backward Walking Lunges

1 x 10

Bunny Hops Backwards

1 x 20

Tiger Crawls

1 x 20

Low Pogo + High Pogo

1 x 20

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

100 m Sprint

3 x 4 @ 18

Long lever walking plank

3 x 20

Medicine Ball Slam

3 x 8

Med Ball Rotational Throw

3 x 6

Roll Up Crunch

3 x 20

Box breathing

Wednesday

Week 1 Day 4

Rest

Thursday

Horizontal / Speed without weights

Low Pogo + High Pogo

1 x 20

Front Cross Over Lunge

1 x 10

Single Leg Hops

1 x 10

Speed Switch Lunge

1 x 10

Single leg 8 point hops

1 x 16

Tiger Crawls

1 x 20

Bunny Hops Backwards

1 x 20

Backward Walking Lunges

1 x 10

Spider Crawls

1 x 20

A10

Walking Hip Mobility All Directions

1 x 15

A11

Crab Walk

1 x 20

A12

WORLD'S GREATEST STRETCH

1 x 5

PACE on the line run

3 x 1 @ 40

Acceleration Bound

3 x 20 @ 1

Low Knee Runs

3 x 30

Fly Sprint

3 x 15 @ 3

BROAD JUMPS COUNTER MOVEMENT

2 x 6

ISO standing bent knee hold

1 x 60

Thursday

Week 1 Day 5

Fast Bowling

Friday

Vertical/Strength Day

DB Front Squat

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

Vertical Jump Challenge

4 x 1

PACE 8 Point hops

@ 30

One-Arm DB Bench Press

3 x 6

Med Ball Chest Pass

3 x 3

Isometric Hamstring w/ Calf Raise

@ 30

DB Overhead Tricep Extension

2 x 10

PACE 45 degree half kneeling acceleration

2 x 15 @ 2

PACE on the line run

1 x 2 @ 40

2 Point Stance to Sprint

1 x 15 @ 2

Coach

Pratyush Agrawal

FAQs

What if I want a personalized program?

You can contact me at pratyushagrawal022@gmail.com

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