Ultimate Fast-Bowler
Ultimate Fast-Bowler builds explosive leg drive, upper-body power, and core stability for cricket fast bowlers. Increase pace, stamina, and consistency to dominate with every delivery.
Coach
CURVA
Focus
Power
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: PowerTraining
Length: 4 weeks
Frequency: 4 days per week
Structured for 4 days per week, this plan works seamlessly alongside in-season training and matches, allowing fast bowlers to build power, endurance, and speed without compromising on-field performance. You can also add extra sessions in the app if you like.
About the Plan
Ultimate Fast-Bowler is a 4-week program designed specifically for cricket fast bowlers looking to increase pace, power, and endurance. The plan focuses on developing explosive lower-body drive, upper-body strength, and core stability — all critical for generating high-speed deliveries while reducing injury risk.
Through compound lifts, plyometric exercises, sprint and agility drills, and functional core work, athletes will enhance bowling speed, improve repeatability of deliveries, and maintain stamina across long spells. Emphasis is placed on the kinetic chain from legs to torso to shoulders, ensuring every delivery maximizes force and control.
By the end of the program, fast bowlers will feel stronger, more explosive, and capable of maintaining pace and precision throughout their spells — dominating batsmen with both speed and consistency.
Plan Structure
Day 1
Lower Power + Posterior Chain Heavy
Day 2
Shoulder Stability & Rotational Core
Day 3
Rest Day (Rest)
Day 4
Lower Single-Leg Power & Posterior Chain
Day 5
Upper Power, Shoulder Endurance & Anti-Rotation
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Power + Posterior Chain Heavy
Day 2
Shoulder Stability & Rotational Core
Day 3
Rest Day (Rest)
Day 4
Lower Single-Leg Power & Posterior Chain
Day 5
Upper Power, Shoulder Endurance & Anti-Rotation
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Power + Posterior Chain Heavy
Day 2
Shoulder Stability & Rotational Core
Day 3
Rest Day (Rest)
Day 4
Lower Single-Leg Power & Posterior Chain
Day 5
Upper Power, Shoulder Endurance & Anti-Rotation
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Power + Posterior Chain Heavy
Day 2
Shoulder Stability & Rotational Core
Day 3
Rest Day (Rest)
Day 4
Lower Single-Leg Power & Posterior Chain
Day 5
Upper Power, Shoulder Endurance & Anti-Rotation
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
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