8 Week | Return to Fast Bowling & Strength Program

TRIAX Performance

Field Sports
Coach
Damon Bednarski

Are you a fast bowler looking to take your game to the next level this cricket season? Well, you’ve come to the right place!

The 8-Week TRIAX Performance Return to Fast Bowling & Strength program is designed to reintroduce you to bowling, and safely progress your workloads over the pre-season. Each week of the program also includes 3 strength training sessions designed to improve your overall strength to assist in optimising your bowling performance and minimising your risk of injury.

This program has been designed by our S&C coach Damon Bednarski who has a wealth of experience training fast bowlers in his previous roles at Cricket Victoria and the Melbourne Renegades (WBBL). In addition to his coaching experience, Damon is also a published fast-bowling researcher, having investigated how fast-bowling workloads can optimise performance and minimise the risk of injury.

Drawing upon his industry and research experience, Damon has designed this program to guide fast-bowlers who are not in an elite level system, how to train and prepare like a professional to avoid burning out or getting injured in the lead up to round one.

Price is listed in USD. Approximate AUD cost = $50

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CRICKET SPECIFIC DRILLS & TUTORIALS
This is not a generic 8-week template training program you just download off the internet. This program comes with tutorial videos and instructions on how to complete each cricket specific drill and exercise.
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GET STRONGER & BOWL FASTER
Each week of the program includes three tailored strength sessions, designed specifically to develop the physical characteristics to become a stronger and faster bowler.
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INJURY PREVENTION
Reduce your likelihood of suffering an injury this pre-season. This program focuses on educating bowlers how to properly warm up prior to bowling (ie. shoulder) and progressively increase your bowling loads and intensities to avoid common fast-bowling injuries such as stress fractures (foot and lower back) and soft tissue (hamstring & calves).
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
2 x skill based and 3 x strength training sessions per week that are 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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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Access to a Gym // Mini-Band // Resistance Band // Medicine Ball
Recommended
Knowledge of RPE scale
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body Week 1

Prep

A

Hop Series

Hop Series (over 5-10m) * Double Leg Backwards * Double Leg Forwards * Single Leg Backwards each leg * Single Leg Forwards each leg 5 x Single Leg Medial (inwards) each side 5 x Left, Left, Right, Right each side

B1

Front Squat

10, 8, 8, 8

B2

Broad Jump

4 x 4

C1

Step Up

16, 16, 12, 12

C2

RDL

8, 8, 6, 6

D1

Leg Extension

3 x 8

D2

Calf Raise

3 x 10

D3

Spring Ankle Hold

3 x 1 @ 30

E1

Paloff Press

3 x 16

E2

Side Plank

3 x 2 @ 0:20

Monday
Bowling Session 1

Prep

A

General Warm Up

General Warm Up 20m Jog | On way back 10m of walking lunge + twist & 10m of lateral lunge 20m Jog | On way back 20m of Pendulums 20m Side Step (change sides halfway) 20m Carioca/Grapevine 10m Low (Ankle) Dribbling into 10m High (Knee) Dribbling + 20m Stride @ approx 60-70% 20m A-Skip + 20m stride @ approx 60-70% 4 x 40m strides (70/80/90/95%)

Prep

B

Shoulder Warm Up for Cricketers

Shoulder/Pre Bowling Warm Up 10 x Mini-Band External Rotation Complex (1 rep = straight arm, left diagonal and right diagonal) 10 x Mini-Band Overhead Pull Apart 10 x Band 90 degree External Rotations (on each arm) 10 x Band Follow Throughs (on each arm) 10 x Band Release Point Holds (bowling arm only) 10 x Double Band Bowling Drill (bowling arm only)

C1

Shadow Bowling

1 x 18

C2

Split Kneeling Bowl

1 x 6 @ 5

D

Bowling

1 x 18 @ 7

Tuesday
Upper Body Week 1

Prep

A

Upper Body Warm Up

Upper Body Warm Up 1 x 8 each side Band Internal Shoulder Rotation 1 x 8 each side Band External Shoulder Rotation 1 x 8 of each Band Row (0, 45, 90 degree) 1 x 8 Band Pull Apart (Chest) 1 x 8 Band Pull Apart (Overhead) 1 x 8 each side Bird-Dog Lateral Band Pull 1 x 8 each side Plank Fwd Slides

B1

Bench Press

8, 8, 6, 6

B2

1-Arm DB Row

16, 16, 12, 12

C1

Chin-Up

4 x 6

C2

Landmine Press

4 x 12

D1

DB Fly

3 x 12

D2

Half-Kneeling Med Ball Chop

3 x 12

E1

DB Lateral Raise

3 x 12

E2

Tricep Pushdown

3 x 12

E3

DB Bicep Curls

3 x 12

Wednesday
Bowling Session 2

Prep

A

General Warm Up

General Warm Up 20m Jog | On way back 10m of walking lunge + twist & 10m of lateral lunge 20m Jog | On way back 20m of Pendulums 20m Side Step (change sides halfway) 20m Carioca/Grapevine 10m Low (Ankle) Dribbling into 10m High (Knee) Dribbling + 20m Stride @ approx 60-70% 20m A-Skip + 20m stride @ approx 60-70% 4 x 40m strides (70/80/90/95%)

Prep

B

Shoulder Warm Up for Cricketers

Shoulder/Pre Bowling Warm Up 10 x Mini-Band External Rotation Complex (1 rep = straight arm, left diagonal and right diagonal) 10 x Mini-Band Overhead Pull Apart 10 x Band 90 degree External Rotations (on each arm) 10 x Band Follow Throughs (on each arm) 10 x Band Release Point Holds (bowling arm only) 10 x Double Band Bowling Drill (bowling arm only)

C1

Shadow Bowling

1 x 18

C2

Split Kneeling Bowl

1 x 6 @ 5

D

Bowling

1 x 24 @ 7

Friday
Whole Body Week 1

Prep

A

Whole Body Warm Up

Warm Up Complex: 2 x 5m Band Crabwalks 1 x 10 Hip Thrusts 1 x 5 each side SL Hip Thrusts 1 x 8 each side Clams/Oysters 1 x 8 each side Kneeling Thoracic Open Ups 1 x 8 each side Bird-Dog Ball Bounce 1 x 8 each side Hip Flexor with Band - standing 1 x 8 of each Band Row Complex (0,45 & 90 deg)

B1

Incline DB Bench Press

10, 8, 8, 8

B2

Seated Cable Row

10, 8, 8, 8

C1

Hip Thrust

10, 8, 8, 8

C2

Split Squat

12, 12, 10, 10

D1

DB Shoulder Press

3 x 10

D2

GHD Hip Extension

3 x 6 @ 0:10

E1

Single Leg Calf Raise

3 x 20

E2

Half-Kneeling Anti-Rotation Hold

3 x 2 @ 0:20

E3

Dead Bug + Band Hold

3 x 20

Coach
coach-avatar Damon Bednarski

Level 1 ASCA accredited S&C Coach with over 5+ years industry experience working with male and female cricket, football (AFL) and soccer athletes.

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Prepare like the pro's

For as little as $2 (AUD) a session you can follow the same evidence-based protocols your favourite state and international fast-bowlers follow during their pre-seasons.

Get 8 Week | Return to Fast Bowling & Strength Program
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FAQs
Who is the Fast-Bowling Strength and Reload Program designed for?
This program is suitable for male and female fast bowlers of any ability, over the age of 16. Although, some experience with resistance training is recommended. Bowlers below this age can contact us for a personalised program based on Cricket Australia bowling restrictions for their age bracket.
What if I have a question about a drill or exercise?
You can contact the TRIAX Performance team directly through the TrainHeroic app's group chat function and they will assist you further.
Can I get an individualised program?
Yes, we can cater for athletes looking for an individualised training program. For individual program enquiries please visit our website www.triaxperformance.com or get in touch with the TRIAX team at admin@triaxperformance.com or via any of our social media platforms.
8 Week | Return to Fast Bowling & Strength Program