Fast Bowler 4 Month Pace Plan
Cricket Strength
Built For Pace
Most bowlers train hard. Very few actually get faster.
This is where that changes.
Built For Pace is a 4 month system designed to do one thing Add real speed to your bowling
No random sessions No guesswork No wasted work
Just a structured progression that builds your body into a faster bowler
A
90/90 Single leg with cross over reach.
1 x 3:00
B
Core Engaged HF release.
2 x 6
C
Couch stretch test
1 x 0:01
D
KB - Articulations
2 x 8
E
Core Engaged Leg Raise
2 x 6
F
Half Kneeling Chop
2 x 6
G
Kickstand Deadlift
2 x 6
H
Single Leg Hip Hinge
2 x 6
A
Isometric Lunge Hold
3 x 2 @ 30
B
Gunslinger Iso Squat Hold
3 x 45
C
single leg elavated bridge hold
2 x 45
D
FFC door frame iso push
3 x 0 @ 30
E
EQI press up
3 x 30
A
Pelvis Control Step Down
3 x 6
B
Rip Trainer Sword lift and press
3 x 4
C
Split stance OH rotation
3 x 8
D
half kneeling overhead rip trainer
3 x 8
E
Split Stance Rip Trainer
2 x 6
F
dead bug rip trainer
3 x 30
G
Split stance aqua chop
3 x 30
A
Isometric Lunge Hold
3 x 2 @ 30
B
Gunslinger Iso Squat Hold
3 x 45
C
single leg elavated bridge hold
2 x 45
D
FFC door frame iso push
3 x 0 @ 30
E
EQI press up
3 x 30
A
Dead Hang + Pelvic Lift.
1 x 3:00
B
T-Spine Ext
1 x 3:00
C
Tall Kneeling T-Spine Rotation
1 x 3:00
D
.Trunk Stability Rotation knees flexed.
2 x 6
Ross Dewar
Ross Dewar spent over 20 years inside professional cricket, working with elite players and building a reputation for keeping fast bowlers on the pitch and out of the physio room. He saw first-hand how the system failed players. Politics. Poor training. Now he works directly with bowlers who want more. More pace. More durability. More control over their careers.
