Strength Training for Amateur Cricketers: A 4-Week Plan
Training · · 9 min read · by Priya Nair
Build power in your bowling and stability in your batting with a plan that fits around a full-time job.
You do not need a professional set-up to get stronger for cricket. Three sessions a week of the right movements will show up in your game within a month.
Week 1 and 2: foundations
- Goblet squats, 3 sets of 10.
- Single-leg Romanian deadlifts, 3 sets of 8 each side.
- Push-ups and inverted rows, 3 sets to comfortable effort.
- Side planks, 3 holds of 30 seconds each side.
Week 3 and 4: power
- Medicine ball rotational throws against a wall.
- Box jumps or broad jumps, 4 sets of 5.
- Kettlebell swings, 4 sets of 12.
Finish every session with light throwing or shadow batting so the strength carries over to the skill.
Tags: training, cricket, strength