Effects of Complex Training in Cricket Fast Bowlers

"Week 1-4: Foundation Phase Lower Body Resistance Training Squats (Back Squats or Goblet Squats) Deadlifts Lunges~Paired with:~Box Jumps Depth Jumps~Upper Body Resistance Training Bench Press Overhead Press~Paired with:~Medicine Ball Chest Pass Medicine Ball Overhead Throw Rows (Barbell or Dumbbell)~Week 5-8: Strength and Power Phase Lower Body Resistance Training Power Cleans Front Squats Romanian Deadlifts~Paired with:~Box Jumps with Barbell Depth Jumps with Medicine Ball~Upper Body Resistance Training Push Press Pull-Ups or Lat Pulldowns Bent Over Rows~Paired with:~Plyometric Push-Ups Medicine Ball Slam~Week 9-12: Power and Speed Phase Lower Body Resistance Training Snatch Split Squats Jumping Lunges~Paired with:~Box Jumps with Barbell Depth Jumps with Medicine Ball~Upper Body Resistance Training Speed Bench Press Face Pulls Plyometric Pull-Ups~Paired with:~Medicine Ball Chest Pass Medicine Ball Overhead Throw"

"Week 0-4 Session 1 Rotator cuff wall compression Forearm flexor compression Alpha ball tricep scrape Band assisted pushups Session 2 Soft ball thoracic breathing Neck ball arm rotations ITb compressions Middle quard compressions~Week 4-8 Session 1 Kneeling pall of band hold Kneeling pall of partner proturbations Leg lower with mediball neutral Half lying arm speed and swing drill Session 2 Single leg band hold Trunk activated psoas lowers Split clam Bulgarian split iso hold~Week 8-12 Session 1 Point kneel thoracic rotations Side lying single arm thoracic abduction Banded side lying clams Side lying abduction from glute Session 2 Low back mobility Kneeling pall off band hold Clean and jerks power drill movements Weighted bench press Session 3 Standing band rotations thoracic only Band pull aparts Tennis ball in trap arm flexion ext thumb to floor Bulgarian weighted"

No intervention given