MCA - IDBI Bowling Foundation

Phase - Adaptation

Darshan
Mobiity Drills

Session
SESSION DATA

Core
Reps

Squats on box

60 Sec

12

12

Session

12

Tot

Com
Load

Pull Ups

60 Sec

60 Sec

BW

BW

BW

Load

60 Sec

Tot

60 Sec

10

10

Tot

Com
Load

Reps

BW

BW

BW

Load

Tot

12

12

Tot

Reps

Reps

10

Tot

Reps

BW

BW

BW

Load

12

12

10

Tot

Reps

Load

Load

Load

Vol

Vol
10

Tot

Com
Load

Reps

BW

BW

Load

10

Tot

Tot

Reps

Reps

BW

BW

BW

Load

Tot

Reps

Com

Com

Load

Load

Load

Vol

Vol
8

Tot

Com
Load

BW

BW

BW

Load

Tot

10

10

Tot

Reps

BW

BW

BW

10

10

Load

#REF!

BW

12

12

10

BW

BW

BW

BW

BW

10

10

10

10

Tot

Vol
10

10

Tot

Reps
Com

10

10

10

Load

Vol

Session 1

Reps
Load

Com
10

BW

Com

Vol
10

10

Vol
8

Com

Com
Load

Reps

10

Tot

Vol

Com

Com

Vol
8

Vol
10

Com
BW

BW

Vol
Com

10

BW

Com

Com

10

Tot

Vol
10

Vol
12

12

Vol

Com

Vol

Total Daily Volume

Load

Com

Reps

60 Sec

BW

Load

Vol

S?L Calf Raises

BW

Vol

Reps

Step up

BW

Load
10

12

Com

Vol

Reps

60 Sec

Reps

Reps

Load

Vol

Bend over Rows

Tot

Com

Reps

DL Hip Rases

SESSION DATA

10

Com

Reps

60 Sec

12

Vol

Vol

Push up

12

Com

Reps

SB Leg Curls

Reps
Com

Vol
Reps

Session
SESSION DATA

Vol

Session 2

#REF!

Session 3

#REF!

Whole Body
Session
SESSION DATA
Reps

12

12

12

Tot

BW

BW

BW

Tot

10

10

10

Tot

BW

BW

BW

12

12

12

Tot

12

12

10

Tot

BW

BW

BW

Tot

Tot

BW

BW

BW

12

12

10

10

10

10

Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps

Tot

Com
Load
Vol

Session 4

#REF!

MCA - IDBI Bowling Foundation

Phase - Adaptation 2

Darshan
Mobiity Drills

Session
SESSION DATA

Core
Reps

Squats on box

60 Sec

15

15

Session

15

Tot

Com
Load

Pull Ups

60 Sec

60 Sec

BW

BW

BW

Load

60 Sec

Tot

12

12

Tot

Com
Load

BW

BW

BW

Load

Tot

15

15

15

Tot

Reps

Reps

12

10

Tot

Reps

BW

BW

BW

Load

15

15

12

Tot

Reps

Load

Load

Load

Vol

Vol
10

Tot

Com
Load

25
8

Tot

16
8

Tot

12

Tot

10

10

10

Tot

12

Load

Load
8

Tot

#REF!

Reps

Com

Com

Load

Load

Reps

Tot

12

12

Tot

BW

BW

15

15

10

10

Tot

Vol
8

Tot

Reps

Com

Com

Load

Load

Reps

Vol
8

Vol
10

10

Tot

Reps

Com

Com

Load

Load

Vol

Session 1

Reps
Com

Vol

Com
Load

Vol

Com
Load

10

Com

Reps

Vol
10

Vol

Com
Load

Reps

BW

Vol
Com

10

BW

Com

Com

10

Tot

Vol
12

Vol

Vol

Total Daily Volume

Reps

15

Vol

Com

Reps

60 Sec

Load

Com

Vol

S/L Calf Raises

BW

Load

Reps

60 Sec

BW

Vol

Vol

Step up

BW

Load
12

15

Com

Vol

Reps

60 Sec

Reps

Reps

Load

Vol

Bend over Rows

Tot

Com

Reps

Hip Thurst

SESSION DATA

12

Com

Reps

60 Sec

15

Vol

Vol

Push up

15

Com

Reps

SB Leg Curls

Reps
Com

Vol
Reps

Session
SESSION DATA

Vol

Session 2

#REF!

Session 3

#REF!

Whole Body
Session
SESSION DATA
Reps

12

12

12

Tot

Tot

12

12

12

Tot

BW

BW

BW

12

12

12

Tot

12

12

10

Tot

Tot

Tot

12

12

10

Tot

Com
Load

16

Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load
Vol
Reps
Com
Load

14

Vol

Session 4

#REF!