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Author Topic: IN THE GYM?????  (Read 3047 times)

BrunsHeat

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IN THE GYM?????
« on: January 18, 2005, 12:13:42 PM »
For all of you gym-goers out there, does anyone work out primarily for bowling?  Like Wiseman and a couple of other Pro's out there, are there any physical programs that you do to keep yourself in shape for bowling?
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I thought all you had to do was stand left and throw it right??

I suffer from a serious case of HeadStuckInMyAss-itis
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BrunsHeat

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Re: IN THE GYM?????
« Reply #1 on: January 18, 2005, 08:23:36 PM »
What are your forearm and wrist exercises?  I'm working on them, but I need to geta couple more to work it harder.  Any suggestions?

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I thought all you had to do was stand left and throw it right??

I suffer from a serious case of HeadStuckInMyAss-itis
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bamaster

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Re: IN THE GYM?????
« Reply #2 on: January 18, 2005, 08:35:43 PM »
Naturally, you'd want to work on arms.  But that's only important if you have problems with strength.  Ideally, the ball would swing and not need a lot of muscle.  Although, I would work on lower weight/higher rep to increase stamina. Additionally, exercises like chest flys can improve range of movement and flexibility of your arms

Legs are in my opinion more important than arms, in terms of strength.  Much of your power comes from your legs.  Keep with compound exercises to maximize strength gains.  See here for an article I wrote on legs:

http://www.allbowling.com/forum/article.php?a=17

I would also recommend back and abs.  Your lower back and abs are very important to your overall sense of balance.  Upper back is one of your largest muscle groups and a strong back can keep your physical game solid.

Overall, shoulders, lower back and quads are the essentials for physical strength and endurance.  My recommendation is a complete strength and cardio program.

Just my thoughts.

Tony
http://www.allBowling.com
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bamaster

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Re: IN THE GYM?????
« Reply #3 on: January 18, 2005, 08:39:05 PM »
quote:
What are your forearm and wrist exercises?  I'm working on them, but I need to geta couple more to work it harder.  Any suggestions?



An easy forearm exercise:

Sit on the side of a bench with your knees out.  With your elbows on your knees, take a straight barbell in your hands, palms facing up, and curl your palms up.  Focus on using your forearms and not your wrist.

Tony
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srlunatic

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Re: IN THE GYM?????
« Reply #4 on: January 18, 2005, 09:53:08 PM »
Find that a complete body type workout works really well.  Hit all parts but never with big time weights....

Here is my typcial week...(do 30 - 45 minutes jogging after each weight lifting session)

Monday...Chest/Biceps...(3 sets..15/12/10 increasing weight on each) 5 chest exercises 3 bicep..
Tuesday..Back/Tricep...(same pattern)
Wed....rest(maybe 30 minutes on a Cross Trainer)
Thursday...Shoulders....6 sets...work all areas/sides of shoulders..
Friday....Legs...Squats/Leg Extension/Leg Curl/Butt Buster/Calf Raise/Adduction/Abduction....
Sat....Cardio....45 to an hour
Sun...Rest...

Have notice more solid at the line....more control of ball speed...and ability to stay slow and not force the issue...really has helped the game..

Hope this helps...





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Tex

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Re: IN THE GYM?????
« Reply #5 on: January 18, 2005, 10:00:11 PM »
Don't forget your aerobic exercises. If bowling a lot of games it does no good to bench 300 pounds if you wear out half way through the squad. Also, don't work so hard that you lose flexibility. Take that from someone that recommends both these from experience. Not too many years ago I was benching 275 regular and 300 anytime I wanted, but never stretched and did little to build up endurance. I got thick, tight and lost my game. I am still searching to get it back. I am now doing at least half of each workout on the skier, treadmill or something. The other half I do more legs and lighter weights with higher reps to reduce the bulk in exchange for definition and conditioning.
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bamaster

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Re: IN THE GYM?????
« Reply #6 on: January 18, 2005, 10:12:30 PM »
chest/bis and then back/tris?  That's less common, in these parts.

Most people stack back with bis... and chest with tris.  Mainly because they recruit the same muscles.  For example, a great way to hit your bis is with pull-ups with your palms facing in.  Bench presses hit your tris... Lat pulls hit your bis.

If you want to keep your routine, I'd recommend separating your days as much as possible, since your bis will be a little tender aleady on Tuesday if you hit back on Monday.

Just a thought.

Here is mine (60-75 minutes):
Day 1: Chest - press/flys/inclines/decline cables
Day 2: Bis/hams - bent bar curls/hammer curls/leg curls/add-abductors
Day 3: Shoulders - cables and dumbells, front/side/rear
Day 4: Cardio
Day 5: Tris/quads - cable extensions/leg extensions
Day 6: Back - lat pulls/cable pulldowns/shrugs

I sneak in a second day of cardio in there somewhere.  Usually on the weekends I'll hit the park and run 6 miles (about 50 minutes).  

Tony
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bamaster

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Re: IN THE GYM?????
« Reply #7 on: January 19, 2005, 10:00:54 AM »
Any other gym rats on the board?  This is such a rare topic for bowlers.

Tony
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thfonz98

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Re: IN THE GYM?????
« Reply #8 on: January 19, 2005, 10:08:01 AM »
used to squeeze a racketball for gain a little strength in my wrist...as advised from tish johnson...thats it eventhough i can go anytime i want for free at SJSU..HA
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DukeHarding

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Re: IN THE GYM?????
« Reply #9 on: January 19, 2005, 10:18:26 AM »
I've been a yoga practitioner since 1966. Yoga helps with balance, and flexibility. I also do (actual) stair work 2-3 times a week. I carry 2 bowling ball totes (with 2, 15 lb balls) up and down 30 stairs, 20 times. Gives me good cardio workout, stretches out and strengthens hands, arms and shoulders. I just started light (10#) dumbbell workouts.

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Duke Harding

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mumzie

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Re: IN THE GYM?????
« Reply #10 on: January 19, 2005, 11:36:27 AM »
Jeff Briggs has developed a "bowling specific workout program" that's pretty good.
http://webpages.charter.net/bowlfit/manual/
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Tex

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Re: IN THE GYM?????
« Reply #11 on: January 19, 2005, 03:47:46 PM »
Mumzie, you beat me to the punch on that one. Jeff did a full series in BTM a few years ago where he conditioned a bowler with excellent results. He also offers coaching and training if you have the money and time.
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dirtbikebowler

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Re: IN THE GYM?????
« Reply #12 on: January 19, 2005, 04:33:53 PM »
well i work out but not for bowling, i do a football program to get big, Im also on a lot of supplements though.
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