Train strength, hypertrophy, power and speed within the same week to maximise performance development while managing fatigue.
Begin the week with high-intensity lower and upper body sessions focused on maximal force production and muscle development using heavy compound lifts and hypertrophy work.
Develop running mechanics, acceleration, change of direction and increase sprint speed while improving aerobic and anaerobic capacity for better performance.
Explosive lower and upper body low volume training to prime the CNS before the match using Olympic lifts and derivatives, jumps, med ball work and high velocity movements.
Enter the weekend match ready to perform at peak level. If no game is schedule, focus on complete rest to optimise recovery and adaptation.
The program progresses every 2 weeks, gradually increasing intensity and complexity to ensure continuous improvement in strength, power, speed and performance.
Follow every session with clear sets, reps and progression. Fully structured and periodised using advanced S&C principles, built through years of coaching experience by Coach AJ, all you need to do is follow the plan.
Watch and perform each movement with proper technique. Detailed video guidance ensures correct execution, technique and reduces the risk of injury.
Log your sessions and stay consistent throughout the program. Monitor your progress over time to stay accountable and see measurable improvements.
Yes. The program is built around gym-based training combined with on-field work to maximise performance transfer.
This program is recommended for Cricketers with basic gym experience.
Most sessions range between 60-90 minutes depending on the training focus and day.
Yes, you will get full access to your program inside the app, including workouts, exercise videos, progress tracking and more key features.
Once you sign up, Coach AJ will set up your profile and assign you to the program within 24 hours.
This is a structured training program without customisation. For personalised training and direct support, you can apply for 1-on-1 coaching with Coach AJ.
Used by hundreds of cricketers all over the world and built on Coach AJ's experience of training cricketers and athletes across all levels and age groups, this is exactly what you need right now!
Follow the plan, stay consistent and start seeing the difference in your bowling speed and overall performance.
