What fitness routine should a fast bowler follow in India?

Increasing pace from 125 to 135+ is very achievable at 20 with the right training. Gym workouts are absolutely essential for fast bowlers – the myth that weights make you stiff is outdated. Here's a bowling-specific programme: **Strength Training (3 days/week):** *Day 1 – Lower Body (Most important for pace):* - Back squats: 4 sets × 6 reps (heavy) - Romanian deadlifts: 3 × 8 - Walking lunges: 3 × 12 each leg - Box jumps: 4 × 8 (explosive power for your run-up) *Day 2 – Upper Body & Core:* - Bench press: 3 × 8 - Bent-over rows: 3 × 10 - Shoulder press: 3 × 8 - Cable woodchops: 3 × 12 each side (mimics bowling rotation) - Plank variations: 3 × 45 seconds *Day 3 – Power & Bowling-Specific:* - Power cleans: 4 × 5 (the BEST exercise for fast bowlers) - Medicine ball rotational throws: 4 × 10 each side - Single-leg Romanian deadlifts: 3 × 8 each (front foot bracing strength) - Landmine rotational press: 3 × 10 each side - Hip flexor stretches (essential for bowling action flexibility) **Running:** - Ditch the slow 3-4 km runs. Fast bowling requires **sprinting fitness**, not marathon endurance. - Do 8 × 30-metre sprints with walk-back recovery (mimics bowling spell) - Add 4 × 60-metre sprints for run-up power **Core is King:** Every extra kmph comes from core rotation speed. Do these daily: - Dead bugs: 3 × 15 - Pallof press: 3 × 12 each side - Anti-rotation holds: 3 × 20 seconds each side **Recovery (Indian bowlers ignore this):** - Foam roll legs and back after every session (15 minutes) - Cold water immersion after match days (even a cold shower helps) - Sleep 8 hours minimum – muscle repair happens during sleep **Nutrition tip:** Indian vegetarian diet can support fast bowling. Paneer, dal, chole, and soybean chunks give you enough protein. Aim for 1.5g protein per kg of body weight daily. Add a scoop of whey protein post-gym if you can afford it (₹1500-2000/month for decent quality).