AJ Health & Fitness

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

37 years old. 55 ODI centuries. And still looking strong, fast and athletic.✅ Virat Kohli has spoken about how, even whe...
29/09/2026

37 years old. 55 ODI centuries. And still looking strong, fast and athletic.

✅ Virat Kohli has spoken about how, even when he was away from competitive cricket, one thing he continued to prioritise was his fitness.

💯 And when you look at how he performs on the field, you can see why physical preparation matters.

🏋🏻‍♂️ Strength — helps you produce force and build stronger muscles.

⚡ Power — helps you produce force faster and move explosively.

🏃 Speed & acceleration — helps you move quickly and stay effective in the field.

🔁 Conditioning & repeated sprint ability — helps you repeat high-intensity efforts and recover between them, whether you’re running 2s and 3s or bowling repeated spells.
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📊 No matter your age, whether you’re a youth cricketer, a mature cricketer, or you’re in the later stage of your career — your physical preparation matters.

☑️ Start with the right training today.
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🫵🏻 WANT TO TRAIN 1-ON-1 WITH ME?

I work with cricketers through customised Strength & Conditioning programs built around your cricket performance, goals, training level and individual needs.

📍 Serious cricketer in Dubai?
Send me a DM to enquire about an assessment session.

🌍 No Matter Where You Live!
You can still train with me through 1-on-1 online coaching on my app.

💬 Comment “COACHING” and I’ll send you the application form link.

🏏 Train with purpose. Perform with confidence.
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24/09/2026

Cricketers, your core is more than just “abs.” 🏏

💯 Your core plays an important role in stability, force transfer and control during cricket movements.

💪🏻 A strong and stable core helps you control your trunk while producing and transferring force — whether you’re batting, bowling, throwing or moving on the field.

✅ Here are 3 core exercises every cricketer must do:

1. Tall Kneeling Pallof Press
An anti-rotation exercise that teaches your core to resist unwanted rotation, helping you maintain control while playing shots or bowling.

2. Pallof Press With Overhead Reach
Challenges anti-lateral flexion strength and trunk control, which is particularly important for fast bowlers during high-speed movements.

3. Stability Ball Deadbug
Develops deep core strength and anti-extension control, helping you maintain strong posture and control during cricket movements.

📊 The goal isn’t just to build a stronger core. It’s to develop core strength and stability that transfers to cricket performance.
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🫵🏻 WANT TO TRAIN 1-ON-1 WITH ME?

📈 Train through a customised Strength & Conditioning program built around your cricket performance, goals and training needs.

💬 Comment “COACHING” and I’ll send you the application form link.

👨🏻‍💻 Once you submit your application, I’ll review it and schedule your video call consultation.
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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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