Ultimate Fast Bowler - Team Programme

Scott Tite Personal Training

Coach
Scott Tite

Are you ready to take your performances to the next level? Increase your bowling speed, become stronger, and less prone to injury. This program uses scientific principles and tried and tested methods to make you the ultimate fast bowler.

This program is for fast bowlers wanting to take their game to the next level. This could be to get into your county team, play the next grade up or break into your clubs 1st XI.

The program includes fast bowling specific strength work, power training, and strength work.

What you will get:

  • Periodised programming building up to your season
  • Increased strength and power
  • Robustness, and injury prevention work
  • Speed and endurance gains
  • Mobility work on key areas that affect fast bowlers

You will join a community of fast bowlers who are all striving to increase their speed and improve their performances.

The price is in US Dollars

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Bowl Faster
Scientific methods and tried and tested programming put together for maximum transfer of training that carries over to fast bowling. A program that has helped bowlers increase their speed across the world.
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Injury Prevention Work
Tired of the same old injury coming back each season? Each session has dedicated injury prevention work to address key areas that fast bowlers struggle with (ankles/knees/back/shoulders).
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Aerobic Capacity and Sprinting Work
It's not all about the gym floor. There will be dedicated field training around your maximal aerobic capacity gearing you for long spells and a day in the field whilst keeping your speed up. Sprint training and technique work to increase your run-up speed and improve your running technique.
Features
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Access to your coach
A coach who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and recovery/mobility sessions that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Coaching videos/demo's of exercises to guide your practice and make execution easy
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Committed Teammates
Join a group of players wanting with the same goal of having their BEST season
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Delivered through TrainHeroic
Fed up of copying Youtube and Tiktok videos for the BEST exercies for Cricket? All you need to do is follow the planned sessions through the app!
Equipment
Required
Barbell // Dumbbells // Kettlebells // Med Balls
Recommended
Squat Rack/Cage // Resistance Bands // Cable Machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
1.6km Time Trial

A

Dynamic Warm-Up

1 x 1

B

1.6km Time Trial

Sunday
Full Body 1 (Ultimate Fast Bowler)

A

Hip Flow 1

1 x 1

B

Thoracic Flow 1

1 x 1

C1

Drop In Plyo Press Up

4 x 5

C2

FFC Med Ball Slam

4 x 4 @ 4.41 kg

D1

Box Squat

5, 5, 5, 9

D2

SA Cable Row In FFC

4 x 7

E1

HK KB Bottom Up Press

3 x 9

E2

Nordic Curl

3 x 3

F1

SL Ankle ISO Push

3 x 3

F2

HK Banded Face Pull to Y

3 x 8

F3

Half Kneeling Pallof Press

3 x 6

Monday
Energy System Development (Tempo Runs)

A

Dynamic Warm-Up

1 x 1

B

Sprinting Mechanics 1

1 x 1

C

Long Intervals Running

2 x 2

Tuesday
Full Body 2 (Ultimate Fast Bowler)

A

Hip Flow 1

1 x 1

B

Thoracic Flow 1

1 x 1

C1

BB Push Jerk

4 x 3

C2

Back Foot Contact Pogo

4 x 10

C3

Med Ball Shot Put

4 x 3 @ 3 kg

D1

Trap Bar Deadlift

3 x 5

D2

SA Cable Press In FFC

4 x 7

E1

Eccentric Pull-Ups

3 x 5

E2

DB Reverse Lunge

3 x 9

F1

Hanging Scapular Retractions

3 x 10

F2

Split Squat Isometric

3 x 0:30

F3

Ab Wheel

3 x 10

Wednesday
Energy System Development - Sprints (Ultimate Fast Bowler)

A

Dynamic Warm-Up

1 x 1

B

Sprinting Mechanics 1

1 x 1

C

Sprints 1

2 x 8

Thursday
Full Body 3 (Ultimate Fast Bowler)

A

Hip Flow 1

1 x 1

B

Thoracic Flow 1

1 x 1

C

OLY Lift Prep (Clean)

2 x 1

D1

Hang Power Clean

3 x 5 @ 20 kg

D2

Pogo Jump

4 x 10

D3

Thoracic Oh Throw

4 x 5 @ 2 kg

E1

Barbell Hip Thrust

3 x 5

E2

DB Pullover

3 x 7

F1

Eccentric Pause DB Press (Flat Bench)

3 x 7

F2

Bulgarian Split Squat (DB)

3 x 7

G1

GHR Hold w/ Plate Punch

3 x 5 @ 5 kg

G2

Cable Face Pull

3 x 15

G3

Sled Push

3 x 15

Saturday
Recovery Session 1

A

Toe Touch Squat w/ Overhead Reach

B

Downward Dog into Cobra

3 x 8

C

Banded Thoracic Rotation w/ OH Press

3 x 10

D

HK Banded T-Spine Rotation

3 x 8

E

90/90 Hip Switch

3 x 10

F

Cossack Squats

3 x 8

G

Banded Pull-Apart and Dislocate

3 x 10

H

Inchworms

3 x 10

Coach
coach-avatar Scott Tite

BA Hons Sport and Exercise Science Level 3 Personal Training 10 years of S+C coaching experience in Cricket, Football and general population

FAQs
What should I expect from this program?
Strength and conditioning specific to fast bowling. Strength, power, speed, aerobic capacity and mobility sessions planned throughout the week.
How do I ask questions if I'm unsure on anything?
You have direct access to Coach Scott, and a community group to ask any questions whenever you have them!
What if I'm new to the gym?
Every exercise has a demo video attached, if you're still unsure on anything message Coach Scott!
Can I try it first?
YES! There's a 7-day free trial so you can see what it's like before you sign-up!
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When you join a team you’re getting more than programming, you’re joining an online community.

Ultimate Fast Bowler - Team Programme
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Ultimate Fast Bowler - Team Programme
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Ultimate Fast Bowler - Team Programme
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Ultimate Fast Bowler - Team Programme