Forging fast bowlers | 16-week pre-season strength & conditioning program

Nathan Kiely Athletic Performance

Field Sports

Coach

Nathan Kiely

You're ready to have the biggest season of your career. This is the program that will take you there. Advanced physical preparation designed on sound and scientific principles and philosophies - this program delivers elite training and programming right to you.

Forging fast bowlers is a comprehensive 16-week speed, power, strength and conditioning program that leaves no stone unturned.

This program is not for the recreational weekend warrior. It is for aspiring high-performance cricketers who are willing to go the extra mile to be the best they can be. Featuring sports and position specific exercises, a tailored weekly training plan, video demonstrations, daily wellness monitoring and weekly load tracking, Forging fast bowlers is a pre-season like you've never had before.

Periodised progressions using scientific principles of training
Advanced strength and power training methods
Speed development
Energy system development
Mobility, coordination and control

$99

Get Forging fast bowlers | 16-week pre-season strength & conditioning program

Bowl faster, longer & take more wickets

Forging fast bowlers uses specific exercises that have been identified using Anatoly Bondarchuk's exercise classification system (general prepratory, specific prepratory, specific developmental & competition exercise). The program is then designed using Yuri Verkhoshansky's dynamic correspondence principle to improve transfer of training tailored precisely for fast bowling.

Extensive video demos & tutorials

Every exercise comes with video demonstrations and for technical components, extensive tutorials, delivered by high-performance professional cricket physical performance coach, Nathan Kiely.

Physical performance benchmarking

Key performance indicators are ranked with specific standards. Avoid 'participation award' and strive to work through 'bronze', 'silver', 'gold' and finally reach peak physical condition by achieving the 'platinum' benchmarks.

Improved robustness

Mitigate injury risk at common sites such as the shoulders, obliques, hamstrings and calves. Forging fast bowlers incorporates specific bullet proofing protocols to make you anti-fragile.

Features

Programming 7 days per week

Up to 8 sessions per week. This is a comprehensive speed, power, strength, and conditioning programming to forge a fast bowler in the upcoming season

Exercise Video Guidance

Unique video demonstrations and tutorials to ensure you've got great form and are getting the most out of your training

Delivered through TrainHeroic

Slick and seamless delivery of your sessions through TrainHeroic

Equipment

Required

Barbell // Power rack or cage // Assorted bumper plates (5, 10, 20 kg) // Dumbbells // Medicine balls (1-5 kg)

Recommended

Kettlebells // Glute ham developer // Sprint sled // Assorted resistance bands // Adjustable bench

Sample Week

Week 1 of 16-week program

Sunday

Session 1 | Morning | Upper body strength and power

Hip Flow Mobility

Extensive MB chest pass

3 x 20 @ 8.82 kg

Extensive MB lateral toss

3 x 20 @ 8.82 kg

Extensive MB hip toss

3 x 20 @ 8.82 kg

Incline push up

3 x 10

Cable Rope Face Pull

3 x 20 @ 5

GHD Side Hold With Chest Plate Punch

Ring Rows

3 x 10

Overhead wall slide with mini-band

3 x 10

Dead Bug - Hover Lift Off

3 x 10

Standing Curl + Press

3 x 10 @ 8

Band Pull-Apart

3 x 20 @ 6

Pallof Press Half Kneeling

3 x 8

Sunday

Session 2 | Afternoon | Maximal aerobic speed testing

Dynamic Warm Up - Blue Program

1.6 KM Time Trial

1 x 1600

Monday

Session 1 | Morning | High-speed running maximal velocity theme

Dynamic Warm Up - Blue Program

Running mechanics - Blue program

Extensive Tempo Runs

2 x 6 @ 100

Monday

Session 2 | Afternoon | Lower body strength and power

Hip Flow Mobility

Hang Clean Speed Shrug

2 x 10 @ 44.09 kg

High Hang Muscle Clean

2 x 10 @ 44.09 kg

Toes - Shrug - Drop and Catch

2 x 10 @ 44.09 kg

Hang Power Clean

4 x 6 @ 50 %

Seated Box Jump - Hands Behind Head

4 x 4 @ 24

Front Squat

3 x 8 @ 60, 65, 70 %

Plate Overhead Reverse Lunge

3 x 6 @ 22.05 kg

Hip Isometric Hold

3 x 20 @ 22.05 kg

Single Leg Standing Calf Raise

3 x 8

Wednesday

Session 1 | Morning | High-speed running acceleration theme

Dynamic Warm Up - Blue Program

Running mechanics - Blue program

Sled Sprint

1 x 3 @ 15

Sprint From Two-Point Standing Start

2 x 3 @ 10

Wednesday

Session 2 | Afternoon | Lower body strength and power

Hip Flow Mobility

High Hang Snatch High Pull

2 x 10 @ 44.09 kg

Snatch Balance

2 x 10 @ 44.09 kg

Hang Power Snatch

4 x 6 @ 50 %

Pogos

4 x 10

Barbell RDL

3 x 8 @ 6, 7, 8

Barbell Reverse Lunge Step Up + Hip Lock

3 x 6 @ 88.18 kg

Copenhagen Isometric Hold - Long Lever

3 x 20

Ankle Iso Push

3 x 3 @ 4

Thursday

Session 1 | Morning | Upper body strength and power

Hip Flow Mobility

Extensive MB chest pass

3 x 20 @ 8.82 kg

Extensive MB lateral toss

3 x 20 @ 8.82 kg

Extensive MB hip toss

3 x 20 @ 8.82 kg

Chin Up Negatives

8, 6, 5

Half Kneeling Single Arm Bottoms Up KB Press

3 x 6 @ 26.46 kg

Seated KB Z-Press

3 x 8 @ 26.46 kg

Scapula Depression/Elevation From Hang

3 x 8

DB Hammer Curl

3 x 15 @ 27.56 kg

Rope Triceps Pushdown

3 x 15 @ 7, 8, 9

Thursday

Session 2 | Afternoon | Low intensity steady state running

Dynamic Warm Up - Blue Program

Low Intensity Steady-State Running

1 x 20:00

Coach

More from Nathan Kiely Athletic Performance

Nathan Kiely

Elite physical performance coach for cricket fast bowlers.

Evidence-based - best practice

Backed by science and built on principles. This is high-performance strength & conditioning delivered straight to you.

Get Forging fast bowlers | 16-week pre-season strength & conditioning program

FAQs

What if I miss a day?

You can always adjust your calendar to make up for a missed session. Ideally you'll be able to follow the program as written, but a few modifications along the way won't ruin your results.

Who is this program for?

Cricket fast bowlers who aspire to take their game to the next level.

What should I expect from the program?

The first 6 weeks involves 4-days per week of morning and evening sessions. The second block cuts back to 3-days of AM/PM training. The final block is 4-days of one session per day.

What if I have a question?

TrainHeroic provides a great platform for any questions to be directed straight to and from me, your coach, Nathan Kiely. I always respond within 24-hours.

What if I've never been in the gym before?

Sorry, this program isn't for you. Please get in contact with me if you're interested in 1-on-1 coaching to upskill you in the gym before jumping into an advanced program like this.

The Proof