Intermitttent Fasting - Easy to follow rules and timings

Posted by Steffan Jones on Tuesday, May 21, 2013 In : Workout Tips 

For early morning fasted training please note that a serving
of branched chain amino acids (BCAAs) is essential as soon
as you wake up.
6 AM: 5-15 minutes pre-workout: 10 g BCAA
6-7 AM: Training
8 AM: 10 g BCAA
10 AM: 10 g BCAA
12-1 PM: The “real” post-workout meal. (largest of day)
Start of the 8 hour feeding-window 60% of daily calories
5 PM: Second meal, 20% of daily calories
8-9 PM: Last meal before the fast 20% of daily calories
Calories and carbs are tapered...

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Useful tips for Athlete Conditioning

Posted by Steffan Jones on Tuesday, May 14, 2013 In : Workout Tips 
If you need to lean up then start lifting weights that produce a lot of LACTIC ACID. Here's why. In order to remove the Lactic from your bloodstream certain processes begin to regulate acidity. In order to regulate that acidity, your body starts to produce tremendous amounts of Growth Hormone—and for anyone who doesn’t know, Growth Hormone is the single most effective biological compound your body can produce to elicit fat loss or muscle gain. That's why I'm a big believer in keeping the ...
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Bowling Drill for young bowlers

Posted by Steffan Jones on Wednesday, April 24, 2013 In : Bowling Workshop 
I've never been a big believer in technical work. I still believe its only a small part of the program, Strength & Conditioning to me is a bigger part, this is where I can make a difference to every bowler confidently. However after using the 4-tent peg drill , championed by Ian Pont I have seen great results. A young bowler bowled with a front bent leg on a Monday, after using a training program I gave him called 200's ( 50 squats, lunges, press-ups and tent peg drills ) every night he bowle...
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Role of the S&C Trainer

Posted by Steffan Jones on Wednesday, April 3, 2013 In : Workout Tips 
Thought of the day." Role of the trainer". 

S&C role is to increase performance. Physio role is to keep athletes on the field. In a nutshell, one builds them the other fixes them! The key thing for me is that for an S&C there's a balance between not doing enough and pushing the athlete too far. There is a risk of injury because you're putting external stress on the body. The key is the right stress at the right time. That's how you improve. 

 However you must never forget your main aim as a tra...
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Guest Blog - Pre performance routines for fast bowlers

Posted by Steffan Jones on Sunday, March 17, 2013 In : Research 
By Adam Kelly (PhD student in sport psychology, researching pre performance routines in elite cricket batting)

Pre performance routines are used by athletes in a variety of sports from basketball to rugby union. Pre performance routines can assist in improving concentration, confidence, attention, motivation and most importantly performance. But what should I be thinking? What behaviours or actions should I be doing? Will it really help me perform better? 

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Fast Bowling Workshop

Posted by Steffan Jones on Friday, March 15, 2013 In : Bowling Workshop 

Any budding fast bowlers please take note. April this year, two highly qualified fast bowling specialists will be holding a 2-day workshop at Wellington school Somerset .This is a unique opportunity that will not happen elsewhere. It is a chance to be coached and trained by a level 4 coach and a level 3 & UKSCA accredited strength and conditioner. All your needs will be covered, both technically and Physically. Your action will be videoed and analysed from which a tailor made S&C program will...

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Try it in the Gym! Back workouts for Bowling fast

Posted by Steffan Jones on Friday, March 15, 2013 In : Workout Tips 

Today Back session 13 th Feb
A1. Hang clean 6 x 3
A2. Pull ups 6 x 3
B1. Db pullover 5 x 6
B2. Mb overhead throw 5 x 6/2kg
C. Lat pull down 3 x 10 mechanical drop set

Great for fast bowlers. Ill try everything first before I recommend a session.

All bowlers should now be easing off from Heavy pressing, focusing more on RFD and speed work. You should still be doing heavy , max strength work for your back. I found you can bowl through DOMS in your Lats but you cant when you have DOMS in the...

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Bowling workshop with 15 year Old Adil

Posted by Steffan Jones on Friday, March 15, 2013 In : Bowling Workshop 

This is one of the bowlers I train - Aadil Rashid. His explosive power and natural whip in his whole body during the med ball drill is mind blowing. Key to fast bowling is:


·         Large trunk flexion 

·         Braced front leg,

·         Large delivery stride,

·         Ball is let go later (pecs are stretched & SSC used)

Adil Bowling

He has all these characteristics. Combine this with a good family, great attitude and natural athleticism in other sports. I'm confident t...

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About Me

Steffan Jones My name is Steffan Jones. I'm a former County player/coach (Somerset CC, and Derbyshire CC, ECB Level 3 & UKSCA Certified) and a Strength & Conditioning expert. My cricketing career as a fast bowler lasted 20 years, taking 387 wickets, 256 (First A) wickets in the process. I firmly believe that it is my work ethic and Strength & Conditioning methods which helped me to run in hard, bowl fast everytime; to last long and overcome the injuries as a fast bowler.