Cricket All-Rounder Strength
Comprehensive strength training for cricketers covering all aspects of the game. Build the rotational power for batting and bowling, the shoulder stability for injury-free fast bowling, and the explosive speed for quick singles and fielding. Designed for all formats from T20 to Test cricket.
Powerful batting stroke play
Fast bowling shoulder protection
Explosive fielding speed
Rotational power development
Match endurance
Program Details
Who Is This For?
Week 1
Rotational Power
Build the rotational power for explosive batting and fast bowling.
55 min6 exercises
Cable Woodchops
4 sets × 10 each · Rest 60 sec
Medicine Ball Rotational Throws
4 sets × 8 each · Rest 60 sec
Landmine Rotation
3 sets × 10 each · Rest 60 sec
Pallof Press
3 sets × 12 each · Rest 45 sec
Half-Kneeling Cable Chop
3 sets × 10 each · Rest 60 sec
Russian Twists
3 sets × 20 reps · Rest 45 sec
Rest Day
Net practice or rest
0Bowling Shoulder & Back
Protect your shoulder and build the back strength needed for fast bowling.
50 min7 exercises
Face Pulls
4 sets × 15 reps · Rest 45 sec
Cable External Rotation
3 sets × 12 each · Rest 45 sec
Prone Y-T-W Raises
3 sets × 8 each · Rest 45 sec
Single-Arm Dumbbell Row
4 sets × 10 each · Rest 60 sec
Lat Pulldowns
4 sets × 10 reps · Rest 90 sec
Serratus Punches
3 sets × 12 reps · Rest 45 sec
Dead Hangs
3 sets × 30 sec · Rest 45 sec
Rest Day
Match day or rest
0Speed & Lower Body
Explosive speed for quick singles, fielding, and bowling run-up.
55 min6 exercises
Trap Bar Deadlift
4 sets × 6 reps · Rest 120 sec
Box Jumps
4 sets × 6 reps · Rest 90 sec
Single-Leg RDL
3 sets × 8 each · Rest 60 sec
Lateral Lunges
3 sets × 10 each · Rest 60 sec
Sprint Starts
4 sets × 10m · Rest 90 sec
Calf Raises
3 sets × 20 reps · Rest 45 sec
Rest Day
Rest Day