Bowling Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Bowling coaches at the University of Nebraska developed the bowling workout to build strength in the specific muscles bowlers need for their sport. The exercises in the bowling workout plan specifically target the areas of the body bowlers use most and with the ideal set and repetition variables ... more

Bowling coaches at the University of Nebraska developed the bowling workout to build strength in the specific muscles bowlers need for their sport. The exercises in the bowling workout plan specifically target the areas of the body bowlers use most and with the ideal set and repetition variables to promote strength gains.

Bowling Complete Body Workout

The bowling workout plan has two routines. The first workout is a complete body workout for improving strength. The bowling workout begins with 15 minutes on the elliptical trainer, which adequately warms up the muscles and burns calories.

The bowling complete body workout has exercises for the upper and lower body. Two exercises, squats and power snatches, are done as pyramid sets. Pyramid training involves changing the repetitions on each set for ideal strength adaptations. In this workout, bowlers do four sets with 10 reps in the first set, then eight, six, and four reps in subsequent sets.

The bowling complete body workout also includes two sets of 12 to 16 lunges, which works the thighs and glutes. Exercisers strengthen their upper bodies with two sets of 10 to 12 reps for exercises like the bench presses and dumbbell rear delt raises. The exercises specifically target the biceps, triceps, chest, and shoulders, which are all muscle groups bowlers use frequently.

Bowling Flexibility Workout

The second workout in the bowling workout plan is the flexibility workout. The workout has 10 stretching exercises and two core exercises. The core section includes two sets of 10 supermans and glute bridges.

The stretching exercises include arm stretches such as the tricep stretch and kneeling forearm stretch, plus five shoulder stretches. The shoulder stretching include the one-arm shoulder stretch, shoulder circles, swiss ball side shoulder stretch, swiss ball cross shoulder stretch, and swiss ball forward shoulder stretch. The workout emphasizes shoulder stretches because of the flexibility and range of motion required in the shoulders to bowl.

The workout also includes stretches for the chest, back, calves, and hamstrings. Most stretches are held for 30 to 50 seconds. Exercisers must hold the stretches for enough time that the muscles can relax and extend or their will be no improvement in flexibility.

Bowling Training

Bowlers should perform the complete body workout twice a week. The flexibility workout is done twice a week, the day after bowlers do the complete body workout. Ideally, bowlers should take a day off after the flexibility workout. A M,T,TR, F schedule is an ideal program to follow for this workout.

The bowling workout routine is not enough to improve a person's sport on its own. Bowlers should continue to practice bowling regularly and consult a bowling coach for help with their technique and form. Performing the bowling workout routine will make people stronger, giving them better control over the bowling ball and more power.

Bowling Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Bowling Workout Plan

Bowling Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Bowling coaches at the University of Nebraska developed the bowling workout to build strength in the specific muscles bowlers need for their sport. The exercises in the bowling workout plan specifically target the areas of the body bowlers use most and with the ideal set and repetition variables ... more

Bowling coaches at the University of Nebraska developed the bowling workout to build strength in the specific muscles bowlers need for their sport. The exercises in the bowling workout plan specifically target the areas of the body bowlers use most and with the ideal set and repetition variables to promote strength gains.

Bowling Complete Body Workout

The bowling workout plan has two routines. The first workout is a complete body workout for improving strength. The bowling workout begins with 15 minutes on the elliptical trainer, which adequately warms up the muscles and burns calories.

The bowling complete body workout has exercises for the upper and lower body. Two exercises, squats and power snatches, are done as pyramid sets. Pyramid training involves changing the repetitions on each set for ideal strength adaptations. In this workout, bowlers do four sets with 10 reps in the first set, then eight, six, and four reps in subsequent sets.

The bowling complete body workout also includes two sets of 12 to 16 lunges, which works the thighs and glutes. Exercisers strengthen their upper bodies with two sets of 10 to 12 reps for exercises like the bench presses and dumbbell rear delt raises. The exercises specifically target the biceps, triceps, chest, and shoulders, which are all muscle groups bowlers use frequently.

Bowling Flexibility Workout

The second workout in the bowling workout plan is the flexibility workout. The workout has 10 stretching exercises and two core exercises. The core section includes two sets of 10 supermans and glute bridges.

The stretching exercises include arm stretches such as the tricep stretch and kneeling forearm stretch, plus five shoulder stretches. The shoulder stretching include the one-arm shoulder stretch, shoulder circles, swiss ball side shoulder stretch, swiss ball cross shoulder stretch, and swiss ball forward shoulder stretch. The workout emphasizes shoulder stretches because of the flexibility and range of motion required in the shoulders to bowl.

The workout also includes stretches for the chest, back, calves, and hamstrings. Most stretches are held for 30 to 50 seconds. Exercisers must hold the stretches for enough time that the muscles can relax and extend or their will be no improvement in flexibility.

Bowling Training

Bowlers should perform the complete body workout twice a week. The flexibility workout is done twice a week, the day after bowlers do the complete body workout. Ideally, bowlers should take a day off after the flexibility workout. A M,T,TR, F schedule is an ideal program to follow for this workout.

The bowling workout routine is not enough to improve a person's sport on its own. Bowlers should continue to practice bowling regularly and consult a bowling coach for help with their technique and form. Performing the bowling workout routine will make people stronger, giving them better control over the bowling ball and more power.

Workout Goals

  • Gain Strength

Equipment Needed

  • Fitness Ball
  • Exercise Mat
  • Barbell
  • Flat Bench
  • Dumbbells
  • Squat Rack
Show All
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
Default
Quads / Beginner
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Quads / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Lats secondary Middle back secondary Hip flexors secondary Groin secondary Shoulders primary Glutes primary Quads primary Chest primary Triceps primary Forearms primary Lower back primary Abs primary Hamstrings primary Calves primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lower Back / Beginner
2 sets, 00:15:00
2 -- 00:15:00 -- -- --:--
Default
Abs / Intermediate
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Calves / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Triceps / Beginner
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Forearms / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Hamstrings / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30, 01:00 rest
2 -- 00:00:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Lats secondary Middle back secondary Hip flexors secondary Groin secondary Shoulders primary Glutes primary Quads primary Chest primary Triceps primary Forearms primary Lower back primary Abs primary Hamstrings primary Calves primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
Default
Quads / Beginner
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Quads / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Lats secondary Middle back secondary Hip flexors secondary Groin secondary Shoulders primary Glutes primary Quads primary Chest primary Triceps primary Forearms primary Lower back primary Abs primary Hamstrings primary Calves primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lower Back / Beginner
2 sets, 00:15:00
2 -- 00:15:00 -- -- --:--
Default
Abs / Intermediate
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Calves / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Triceps / Beginner
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Forearms / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Hamstrings / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Lats secondary Middle back secondary Hip flexors secondary Groin secondary Shoulders primary Glutes primary Quads primary Chest primary Triceps primary Forearms primary Lower back primary Abs primary Hamstrings primary Calves primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
Default
Quads / Beginner
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Quads / Intermediate
2 sets, 16 reps, 01:00 rest
2 -- --:--:-- 16 -- 01:00
Default
Quads / Expert
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Lats secondary Middle back secondary Hip flexors secondary Groin secondary Shoulders primary Glutes primary Quads primary Chest primary Triceps primary Forearms primary Lower back primary Abs primary Hamstrings primary Calves primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lower Back / Beginner
2 sets, 00:15:00
2 -- 00:15:00 -- -- --:--
Default
Abs / Intermediate
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Calves / Very Easy
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Triceps / Beginner
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Forearms / Very Easy
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Hamstrings / Very Easy
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Lats secondary Middle back secondary Hip flexors secondary Groin secondary Shoulders primary Glutes primary Quads primary Chest primary Triceps primary Forearms primary Lower back primary Abs primary Hamstrings primary Calves primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
Default
Quads / Beginner
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Quads / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Quads / Expert
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Lats secondary Middle back secondary Hip flexors secondary Groin secondary Shoulders primary Glutes primary Quads primary Chest primary Triceps primary Forearms primary Lower back primary Abs primary Hamstrings primary Calves primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lower Back / Beginner
2 sets, 00:15:00
2 -- 00:15:00 -- -- --:--
Default
Abs / Intermediate
2 sets, 00:00:50
2 -- 00:00:50 -- -- --:--
Default
Calves / Very Easy
2 sets, 00:00:50
2 -- 00:00:50 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:50
2 -- 00:00:50 -- -- --:--
Default
Triceps / Beginner
2 sets, 00:00:50
2 -- 00:00:50 -- -- --:--
Default
Forearms / Very Easy
2 sets, 00:00:50
2 -- 00:00:50 -- -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Hamstrings / Very Easy
2 sets, 00:00:50
2 -- 00:00:50 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:50
2 -- 00:00:50 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:50
2 -- 00:00:50 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:50
2 -- 00:00:50 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Lats secondary Middle back secondary Hip flexors secondary Groin secondary Shoulders primary Glutes primary Quads primary Chest primary Triceps primary Forearms primary Lower back primary Abs primary Hamstrings primary Calves primary Biceps primary Muscles diagram

Workout Goals

  • Gain Strength

Equipment Needed

  • Fitness Ball
  • Exercise Mat
  • Barbell
  • Flat Bench
  • Dumbbells
  • Squat Rack
Show All

25 people started this plan

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Bowling Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Fitness Ball
  • Exercise Mat
  • Barbell
  • Flat Bench
  • Dumbbells
  • Squat Rack
Show All

25 people started this plan