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Bowling Workout Plan
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Bowling Workout Plan

4 Weeks / 2 Days per Week / Intermediate
  • Gain Strength
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Bowling Complete Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
00:15:00 None
Squat   Video icon
4 10,8,6,4 01:00
2 12 01:00
4 10,8,6,4 01:00
2 10 01:00
2 10 01:00
2 10 01:00
2 10 01:00

Notes:

This bowling workout was developed by the bowling coaches at the University of Nebraska. When lifting for a specific sport it is important that you have a workout that is going to help develop your sport specific muscles. This bowling workout does exactly that.

Nothing will be able to make you a better bowler than receiving coaching on proper technique, form, etc. and then putting those tips into practice, but it would be disadvantageous to not lift and not give yourself the best chance to succeed. Do this workout 2 times a week with the flexibility workout placed in between.

Bowling Flexibility Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 10 None
2 00:15:00 None
2 00:00:30 None
2 00:00:30 None
2 00:00:30 None
2 00:00:30 None
2 00:00:30 None
2 10 None
2 00:00:30 None
2 00:00:30 None
2 00:00:30 None
2 00:00:30 01:00

Notes:

Flexibility is a big key when trying to improve your bowling game. So along with lifting you are going to do this stretching workout 1-2 times a week. If you take the stretching seriously, you will be surprised at how much it will help you improve as a bowler. Also stretching helps facilitate muscle growth and reduces recovery time.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Forearms blue Shoulders blue Triceps blue Abs blue Calves blue Glutes blue Hamstrings blue Hipflexors blue Lowerback blue Traps blue Lats blue Middleback blue Biceps orange Chest orange Triceps orange Quads orange Shoulders orange
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