Forging fast bowlers | Team

Nathan Kiely Athletic Performance

Field Sports

Coach

Nathan Kiely

You're ready to take your game to the next level. This is the program that will take you there. Advanced physical preparation designed on sound & scientific principles & philosophies - this program delivers elite training programming right to you.

The forging fast bowlers team is a comprehensive speed, power, strength & conditioning program that leaves no stone unturned in the pursuit of building the fast bowling athlete.

Team training includes coaching & support to get even better results.

This program is not for the recreational weekend warrior. It is for aspiring high-performance cricketers who are willing to go the extra mile to be the best they can be. Featuring sports & position specific exercises, a tailored weekly training plan, an active squad community of like-minded fast bowlers, video demonstrations, daily wellness monitoring, recovery sessions & weekly load tracking, Forging fast bowlers is training like you've never had before.

Periodised progressions using scientific principles of training
Advanced strength & power training methods
Speed development
Energy system development
Mobility, coordination & control

PRICE IS IN USD

$29 / mo

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Bowl faster, longer & take more wickets

Forging fast bowlers uses specific exercises that have been identified using Anatoly Bondarchuk's exercise classification system (general prepratory, specific prepratory, specific developmental & competition exercise). The program is then designed using Yuri Verkhoshansky's dynamic correspondence principle to improve transfer of training tailored precisely for fast bowling.

Extensive video demos & tutorials

Every exercise comes with video demonstrations and for technical components, extensive tutorials, delivered by high-performance professional cricket physical performance coach, Nathan Kiely.

Physical performance benchmarking

Key performance indicators are ranked with specific standards. Avoid 'participation award' and strive to work through 'bronze', 'silver', 'gold' and finally reach peak physical condition by achieving the 'platinum' benchmarks.

Improved robustness

Mitigate injury risk at common sites such as the shoulders, obliques, hamstrings and calves. Forging fast bowlers incorporates specific bullet proofing protocols to make you anti-fragile.

Features

Access to your coaches

Got a question? Great! Ask it in the unique chat function within TrainHeroic for direct contact with your coach.

Programming 7 days per week

Speed, Strength & Power, Energy System Development, Top-up Conditioning and Active Recovery Sessions

Exercise Video Guidance

Unique video demonstrations and tutorials to ensure you've got great form and are getting the most out of your training

Committed Teammates

A fledgling community of like-minded individuals on the same journey towards elite fast bowling performance.

Delivered through TrainHeroic

Slick and seamless delivery of your sessions through TrainHeroic

Equipment

Required

Barbell // Assorted weight plates // Dumbbells or Kettlebells // Assorted resistance and mini bands // Medicine balls (1-5 kgs) // Stop watch, trundle wheel or measuring tape and cones // Sprint sled, prowler or hill // Mini hurdles // Bench // Power rack or cage

Recommended

Glute-ham developer

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Match, rest or top-up conditioning

Swimming

4 x 150 @ 2:45

Swimming

10 x 100 @ 2:00

Swimming

6 x 25

Watt Bike

2 x 3

Assault Bike

3 x 5

Long Intervals Running

4 x 4:00

Monday

Game day + 1 | Recovery

Prisoner Squat

3 x 8

Push Up + Rotate

3 x 6

Band Resisted Seated Hip IR

3 x 6

Tall Kneeling Overhead Mini Hurdle Straddle

3 x 6 @ 11.02 kg

Banded Good Morning

3 x 8

Half Kneeling Banded Wall T/Sp Rotation

3 x 6

DB Goblet Cossack Squat

3 x 6 @ 33.07 kg

Half Kneeling Wall T/Sp Trace The Sun

3 x 6

Bulgarian Split Squat Iso Hold

3 x 30

A10

Inchworm With Push Up

3 x 6

A11

Couch Stretch With Band Distraction

3 x 30

Tuesday

Afternoon | Game day -4 or -5 | Energy system development

1 KM Efforts

4 x 1000

Tuesday

Morning | Game day -4 or -5 | Strength and power

Hip Flow Mobility

Thoracic flow mobility

Glute Bridge With Miniband +/- AB/AD

2 x 8

Overhead wall slide with mini-band

2 x 8

Hang Clean Speed Shrug

1 x 10 @ 44.09 kg

High Hang Muscle Clean

1 x 10 @ 44.09 kg

Toes - Shrug - Drop and Catch

1 x 10 @ 44.09 kg

Hang Power Clean + Front Squat

4 x 2 @ 70, 75, 80, 85 %

Hurdle Jumps - Continuous

4 x 4 @ 24

MB Lateral Toss

4 x 4 @ 8.82 kg

Bench Press

6, 5, 3 @ 77.5, 85, 90 %

Barbell RDL

3 x 4 @ 80 %

Pallof Press Half Kneeling

3 x 6

BB Reverse Lunge

3 x 4 @ 75 %

Single Arm Cable Sling Row

3 x 6 @ 75 %

Dead Bug - Band Pull Over

3 x 6

Hip Iso Push

2 x 3 @ 4

Scapula Depression/Elevation From Hang

2 x 10

Single Arm Farmer Walk

2 x 15 @ 66.14 kg

Thursday

Morning| Game day -2 or -3 | Strength and power

Hip Flow Mobility

Thoracic flow mobility

Miniband Glute Activation

Blackburn Series

2 x 3

High Hang Snatch High Pull

2 x 10 @ 44.09 kg

Snatch Balance

2 x 10 @ 44.09 kg

Hang Snatch High Pull + Snatch Balance

4 x 2 @ 70, 75, 80, 85 %

Pogos

4 x 10

MB Drop Step + Front Leg Block Overhead Toss

4 x 4 @ 4.41 kg

Front Squat

6, 5 @ 68, 75 %

Landmine Press

3 x 4 @ 80 %

Landmine Torsonator

3 x 6 @ 66.14 kg

Barbell Quick Tap Step Up + Hip lock

3 x 6 @ 50 %

Chin up

3 x 4 @ 80 %

Rotate And Catch

3 x 6

Ankle Iso Push

2 x 4 @ 3

Band Face Pull + Overhead Press

2 x 10

GHD Side Hold With Overhead Reach

2 x 8 @ 5.51 kg

Saturday

Game day or GD -1 | Priming session

Hip Flow Mobility

Thoracic flow mobility

Push Jerk

4 x 4 @ 65, 70, 75, 80 %

Hurdle Jumps - Stick Landing

4 x 4 @ 24

Side-to-side Overhead MB Slam

4 x 4 @ 8.82 kg

Trap Bar Deadlift

3 x 3 @ 60, 70, 80 %

Bench Press

6, 5, 3 @ 60, 70, 80 %

Saturday

Match

Dynamic Warm Up - Blue Program

Running mechanics - Blue program

Sprint From Walk-In Start

2 x 40

Coach

More from Nathan Kiely Athletic Performance

Nathan Kiely

Expert physical performance coach for cricket fast bowlers

Less than a dollar a day!

This discounted price is for a limited time only and won't last long. Get in early to secure your place, you'll even get your first week free to try it out at no risk - this price will never be so low again. ***PRICE LISTED IN USD***

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FAQs

What if I miss a day?

No stress, you can jump in and out of this program at any time - it's specifically designed using a non-sequential mixed/parallel planning strategy. This means every week can be the starting point and a missed session here or there will not hold you back.

Who is this program for?

Cricket fast bowlers who aspire to take their game to the next level.

What should I expect from the program?

Comprehensive programming of speed, strength & power, energy system development, top-up conditioning options and active recovery sessions. All using advanced programming strategies to take your fundamentals to the next level.

What if I've never been in the gym before?

Sorry, this program isn't for you. I recommend at least one year of organised strength and conditioning before joining the Forging Fast Bowlers team. Please get in contact with me if you're interested in 1-on-1 coaching to upskill you in the gym before jumping into an advanced program like this.

Can I try before I buy?

Absolutely! Start your 7-day risk free trial today so you can check out everything Forging Fast Bowlers has to offer. If you don't love it, you can walk away without paying a cent.

The Proof