Akamaka/Hando/yamibone: Could you suggest some exercises for fast bowlers to maintain a high level of stamina and keep their speed up? What muscles do I need to work on in the gym to help me bowl faster?
There are two types of exercises a fast bowler can do - one is aerobic and the other is anaerobic. What I have seen sometime is that fast bowlers are doing weight training in an aerobic way, which is not helpful.
If you want to increase stamina, then you have to do longer exercise like treadmill, swimming and rowing machine with 50% intensity but for a longer period of time, which is 20-25 minutes. That will help increase the stamina.
If you want to increase power, that needs to be anaerobic exercises which can be weight training, sprints or whichever part of the body you wants to work on. But it has to be done in one breath. Idea is to do these exercises in sets. Do one set for 30 seconds with intensity of 80-90% and then take a one minute break before the next set. That will improve your power. The idea is our lungs need to be full of oxygen when you do the power exercises.