#56 - I’m doing weight training and conditioning but I’m not getting stronger, I’m not able to increase muscle mass – how can I?

QUESTION

I’m doing weight training and conditioning but I’m not getting stronger, I’m not able to increase muscle mass – how can I?


ANSWER

Hey,

It’s great to hear that you’re in the gym. Increasing muscle mass and strength isn’t as simple as getting in the gym and lifting weights. A lot of it depends on your weight, metabolism, fat-to-muscle ratio and training style.

Put simply, if you’re looking to increase muscle mass – then you need to be eating more food so that your body is in a calorie surplus. You should also look to implement ‘progressive overload’ with your training which will allow you to get stronger incrementally. The opposite is applied if you’re looking to lose weight – where you eat less so that your body is in a calorie deficit.

Be patient when evaluating your strength increases. It doesn’t happen overnight and it can take some time. Stay disciplined and consistent, monitor your calories and work hard.

If you have access to a personal trainer or strength coach – they can also help evaluate how many calories you need to be consuming to reach your goals.

I hope that helps.

All the best.


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#50 - What should our diet be like as a fast bowler?

QUESTION

What should our diet be like as a fast bowler?


ANSWER

Hey,

It’s hard to prescribe a generic diet as dietary requirements are unique to each athlete. Fast bowling is a high-energy activity so you need to be fuelled correctly to give yourself the best chance of success. Balance is the key here.

We always ask our guests how they like to recover after a long day in the field and a common answer we’ve got is, “a high protein meal and lots of liquids”. Please look out for these types of questions in our future podcasts.

We also asked West Indian, speedster, Tino Best about his diet and he mentioned the foods he gave up and the foods he adopted to help him perform at his best – you can listen to that interview here: https://pacejournal.co/podcast/the-high-jump-helped-me-with-my-run-up

I would advise you to listen to your body. If you feel tired, then you know something needs to change. But if you feel good, fit and energetic – maybe you’re already on the right path!

I hope that helps.

All the best.


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#20 - In T20 matches, I can bowl with some pace. But in One Day matches, I don’t have the same energy. What type of workouts do I need to do to maintain energy for longer formats?

QUESTION FROM SAI

In T20 matches, I can bowl with some pace. But in One Day matches, I don’t have the same energy. What type of workouts do I need to do to maintain energy for longer formats?


ANSWER

Hey Sai,

This is a good question. Obviously, your energy expenditure is going to be far less in a T20 than a One Day or multiple day match. From a workout perspective, I’d say you need to develop ‘power endurance’ to maintain your pace for longer periods. If you have access to a physical trainer, you can ask them for power endurance advice but if not, I’m sure you can find plenty of information on the web about it!

I’d also look at nutrition. The food and liquid you consume has an effect on your energy levels. We have a great interview with Richard Stonier, Strength & Conditioning coach of Lahore Qalandars and the Bangladesh National Team coming out soon. In that interview, he speaks about electrolyte drinks and how they helped his bowlers in the sub-continent perform better!

Please look out for that interview as I’m sure it will help you.

All the best.


Do you want to know how the professionals bowl fast? Listen to our podcasts with international and domestic fast bowlers, technical coaches and fitness trainers.