AJ Health & Fitness

AJ Health & Fitness 🏋🏻‍♂️ Helping Cricketers Build Strength, Power & Speed
📚 BSc Strength & Conditioning - Setanta College
🏏 Cricket & Sports Performance Training

CRICKETERS, SHOULD YOU LIFT HEAVY? 🏏💪✅ Yes! When it’s appropriately programmed for you and your training phase.🏋🏻‍♂️ Str...
18/09/2026

CRICKETERS, SHOULD YOU LIFT HEAVY? 🏏💪

✅ Yes! When it’s appropriately programmed for you and your training phase.

🏋🏻‍♂️ Strength training is an important part of cricket performance because maximal strength helps you develop greater force-producing capacity and build the physical foundation needed for high-level performance.

❌ But here’s the important part:
Strength alone isn’t enough.

🏟️ Cricket also demands:

- Power: produce force quickly
- Endurance: sustain performance
- Repeated Sprint Ability: recover between high-intensity efforts
- Speed: accelerate, reach max speed & decelerate
- Change of Direction: decelerate and cut efficiently

📊 During the off-season, you have a great opportunity to place greater emphasis on developing maximal strength through compound movements:

Squat
Hinge
Push
Pull

🏃🏻 While continuing to develop the other physical qualities your game demands.

💯 Your training should be built around your position, goals, training age, schedule and demands of the game.
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🫵🏻 WANT TO TRAIN 1-ON-1 WITH ME?

🏏 I work with cricketers through a customised Strength & Conditioning program, delivered in-person and through my coaching app with direct guidance and progress tracking.

💬 If you want a structured plan built specifically around your cricket performance, comment “COACHING” and I’ll send you the sign-up form to apply for coaching.

👨🏻‍💻 We can then schedule our video call for consultation.
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15/09/2026

Cricketers, strength training isn’t just about getting stronger with bilateral exercises. 🏏

✅ Cricket is a unilateral sport. Batting, bowling, throwing, sprinting and many fielding actions involve single-leg or single-arm force production.

💯 That’s why unilateral strength training should have a place in a well-structured cricket Strength & Conditioning program.

Training each side independently can help:

💪 Develop unilateral strength
⚖️ Reduce muscle imbalance
🦵 Strengthen the weaker side
🧠 Improve neuromuscular control
🎯 Improve balance and stability
🛡️ Build physical robustness for cricket

📊 Here are 3 Unilateral Exercises Every Cricket Player Must Do:

1. DB Split Squat — quadriceps and unilateral lower-body strength, with an emphasis on knee stability.

2. DB Single-Leg RDL — unilateral hamstring and glute strength while challenging ankle, knee and hip stability, balance and control.

3. DB ½ Kneeling Shoulder Press — unilateral shoulder strength and stability, useful for developing balanced upper-body strength.

💪🏻 The goal isn’t to replace bilateral strength training. It’s to combine bilateral and unilateral training to develop the physical qualities required for the demands of cricket.
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🫵🏻 Want to train 1-on-1 with me on my app, with a customised Strength & Conditioning training program?

💬 Comment “COACHING” and I’ll share the sign-up form.
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Fast bowlers, your workout structure matters just as much as the exercises you choose. 🏏⚡❌ You can have all the right ex...
09/09/2026

Fast bowlers, your workout structure matters just as much as the exercises you choose. 🏏⚡

❌ You can have all the right exercises in your program, but if they’re placed randomly, you may not get the most out of your training.

🔥 Fast bowling requires the ability to produce high levels of force, express force quickly and repeat high-intensity efforts.

📊 That’s why a well-structured Strength & Conditioning session can start with:

1. Explosive power — train rate of force production while fresh.

2. Maximal strength — develop your ability to produce force.

3. Accessories — build targeted hypertrophy, trunk strength and stability.

💯 The goal is not just to get stronger.
It’s to develop the physical qualities that allow you to produce and express force for the demands of fast bowling.

☑️ This is just one session from the Bowl Fast 6-Week Strength & Conditioning Program, designed specifically for fast bowlers.
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🫵🏻 Want to follow a structured program to develop your strength, power, speed and improve your bowling performance?

💬 Comment “BOWL FAST” and I’ll send you the program link.
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04/09/2026

Getting stronger in the gym is important. But strength alone doesn’t make you an explosive cricketer. 💥

🏏 Cricket requires the ability to produce force, express it quickly, and apply it at high velocities.

❌ That’s why training shouldn’t stop at traditional strength exercises.

📊 Load, velocity and intent can be manipulated to develop different qualities across the force–velocity spectrum.
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Banded Trap Bar Deadlift — relatively heavy load with maximum intent to develop strength-speed.

Landmine Rotational Clean & Press — faster force expression through the lower body and trunk, developing speed-strength and rotational power.

Med Ball Throws & Slams — ballistic movements that develop high-velocity force expression relevant to the explosive demands of batting and bowling.

Sprints — maximum intent and maximal velocity to develop the speed required for the high-speed demands of cricket.

🔥 The goal isn’t just to produce more force. It’s to learn how to express that force quickly and explosively.
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🫵🏻 Want to train 1-on-1 with me on a customised Strength & Conditioning program built around your cricket performance?

💬 Comment “COACHING” and the sign-up form will be shared.
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30/08/2026

5 exercises that I’ll definitely include in a cricketer’s Strength & Conditioning program. 🏏

🏟️ Modern-day cricket demands more from the athlete.

🏃🏻‍♂️ The game is faster, more explosive and more physically demanding. Strength, power, speed, agility and the ability to repeat high-intensity efforts are now a major part of performance.

❌ And these physical qualities aren’t built during nets or on match day.

💪🏻 They’re built in your training.

✅ Here are 5 exercises I’ll always have in my toolbox:

1. Trap Bar Deadlift — Lower-body strength & rate of force production.

2. Drop Jumps — Reactive strength, teaching you to minimise ground contact time and produce force quickly.

3. Med Ball Throws & Slams — Ballistic power to develop rotational power and speed for bowling faster and hitting more powerful shots.

4. ISO Split-Stance Hold — Yielding isometrics to build tendon strength, muscular endurance and strength at specific joint angles.

5. Hamstring Bridge — Isometric hamstring strength and muscular endurance.
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🫵🏻 Want to train 1-on-1 with me through my app, with a customised Strength & Conditioning program built around your cricket performance?

💬 Comment “COACHING” and I’ll share the sign-up form.
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24/08/2026

Fast bowlers, bowling faster isn’t just about your bowling technique.

💥 You need to develop the physical qualities that allow you to produce and transfer force explosively.

🏋🏻 Fast bowling requires high levels of strength, power, rate of force development and whole-body force transfer.

💯 That’s why explosive power should be a key part of your cricket Strength & Conditioning training.

✅ Here are 3 exercises:

1. Banded Med Ball Slams — Develop high-velocity trunk and upper-body power for explosive force expression.

2. BB Hang High Pull — Develop explosive triple extension and rapid force production through the lower body.

3. BB Push Press — Develop explosive full-body force production, transferring force from the lower body through the trunk and into the upper body.

☝🏻 The goal isn’t simply to lift heavier.
It’s to develop the ability to produce force, express it quickly and transfer it efficiently through your bowling action.
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☄️ If your goal is to bowl faster, your training needs to be structured around the physical demands of fast bowling.

🏏 Want to train specifically to improve your fast-bowling performance and bowling speed?

💬 Comment “BOWL FAST” and I’ll send you the details of my 6-Week Bowl Fast Strength & Conditioning Program.
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Modern-day cricket demands more than just skill. 🏏🏟️ The game has evolved! Cricketers are faster, stronger, more explosi...
20/08/2026

Modern-day cricket demands more than just skill. 🏏

🏟️ The game has evolved! Cricketers are faster, stronger, more explosive and more physically prepared than ever.

💯 To perform at a higher level, your training needs to develop the physical qualities that transfer directly to cricket performance:

🏋🏻‍♂️ Strength: Develop force production and physical capacity

⚡ Power: Express force quickly and explosively

🏃 Speed & Agility: Accelerate, decelerate and change direction efficiently

🔄 Conditioning: Repeat high-intensity efforts and maintain performance as fatigue builds

🏏 Cricket Skills — apply these physical qualities to batting, bowling and fielding

🔥 Modern-day cricketers aren’t just players. They’re athletes.
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🫵🏻 If you want to dominate in modern-day cricket, you have to train like an athlete.

📲 Want to train 1-on-1 with me on my app with a customised strength and conditioning training program?

💬 Comment “COACHING” and I’ll send you the sign-up form of my 1-on-1 personalised coaching program.
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15/08/2026

Modern-day batting demands explosive rotational power 🏏

✅ Here’s how I train cricketers to develop rotational power that transfers to batting performance.

🔥 Rotational power is your ability to produce and express force rapidly through the trunk and into the upper body.

📊 I use combination of overcoming isometric exercise, ballistic power, speed-strength and rotational strength in a modern Batting Specific Strength & Conditioning program.

Session Breakdown:

1️⃣ Overcoming Isometric Cable Rotation + Split-Stance Med Ball Rotational Throw
A contrast set to produce high levels of force, then express that force explosively.

2️⃣ Landmine Rotational Clean & Press
A full-body movement that develops speed-strength and teaches you to transfer force from the ground through the lower body, core and upper body.

3️⃣ Half-Kneeling Cable Rotation — Low to High
Rotational strength work to develop force production and control through the trunk.
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🫵🏻 Want to train like a modern-day batter and develop explosive power and strength?

💬 Comment “POWER” and I’ll send you my 6-Week Power Hitter Strength & Conditioning Program.
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Batters! Train For Power Hitting 🏏 ❌ Power hitting isn’t just about swinging harder. ✅ To hit with more power, you need ...
11/08/2026

Batters! Train For Power Hitting 🏏

❌ Power hitting isn’t just about swinging harder.

✅ To hit with more power, you need to develop the physical qualities that allow you to produce and transfer force effectively:

🏋🏻‍♂️ Maximal strength
💪🏻 Core stability
⚡ Explosive power
🔄 Rotational power
🏏 Bat speed

📈 These qualities form the foundation of modern cricket strength & conditioning and help you express your physical capabilities through powerful cricket-specific movements.

💯 But developing these qualities requires more than random exercises. You need structured programming, progressive overload, planned progression and the right balance of strength and power training.

💥 The workout in this carousel is just ONE session from my Power Hitter 6-Week Strength & Conditioning Program, built specifically for batters.

📲 Power Hitter Program Includes:

✔️ 6 weeks training
✔️3 progressive phases
✔️ In-App Training
✔️ Program built to Increase Bat Speed, Develop Strength, Power and improve overall Cricket performance.
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🫵🏻 Ready to become a Powerful Batter?

💬 Comment “POWER HITTER” and I’ll send you the program details.
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06/08/2026

Modern-day cricket has evolved. Has your training? 🏏

❌ Being strong is no longer enough.

💥 Today’s cricketers need to produce force faster, move explosively, and transfer that power efficiently into every sprint, throw, bowling delivery, and batting shot.

🏋🏻‍♂️ That’s why modern Strength & Conditioning isn’t about doing random gym exercises. It’s about developing the physical qualities that actually transfer to performance on the field.

The four exercises in this reel are designed to help you build:

✅ Explosive Power
✅ Triple Extension
✅ Lower-Body Force Production
✅ Upper-Body Power
✅ Full-Body Force Transfer
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🫵🏻 If you want to perform at your best in modern-day cricket, you need a structured, science-based training approach, not random workouts.

💬 Comment “COACHING” and I’ll send you the details of my personalised 1-on-1 Cricket Performance Coaching, designed to help you become a stronger, faster and more explosive cricketer.
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