Bowling's

10 WEEK TRAINING PLAN

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WEEK 10

It’s Time!

• Make sure you have these items with you:
 Tape
 Extra inserts
 Cleaners
 Extra towels
 Abralon® Pads
 HEALTHY SNACKS (protein bars)! Here are some guidelines to follow.

• Read over the Dress Code and make sure you’re prepared.

• Read over the Rules and Information. We suggested being as informed as possible. There could be different lane courtesy rules that you aren’t aware of, so it’s best to be prepared to stay in the zone.

• Get mentally prepared and relax!

• At the event, meet personally with the Ebonite Tour Rep on hand. They can assist you with any last minute needs! They’re there for you! Utilize them.

 

WEEK 9

• It’s probably a good time to ship the equipment you’ve chosen to take if you are planning to fly.

• Be sure to keep your shoes and your spare ball with you to practice. Try the spare drill you completed in week six. Are they easier? Keep practing!

• Practice your spares 5 days a week for NO MORE than two hours.

• Continue the cardio routine (running, elliptical, kickboxing, or more) five times a week for 30 to 45 minutes.

• Continue the strength training twice a week for 30 to 45 minutes. Here are some examples in case you need them.


 

 

 

WEEK 8

• Continue practicing four times a week for 1 hour.

• Remember the strengths and weaknesses you evaluated in week one? How are you doing on those now? Have they changed? Try re-evaluating where you stand now that you’ve been practicing more.

• How’s your support? Do you have family and friends that are supporting you through this journey? Check out this cool article about how important social support is and how it can enhance your performance.

• Begin visualizing the game. Check out some of the videos on Bowl.TV for some great coaching tips from Pro Chris Barnes and read this great article on how to get mentally prepared and create your support group

• Increase the cardio routine (running, elliptical, kickboxing, or more) five times a week for 30 to 45 minutes.

• Continue the strength training twice a week for 30 to 45 minutes. Here are some examples.

 

WEEK 7

• Continue practicing four times a week for 1 hour.

• Evaluate your arsenal. Try throwing each ball on the USWO pattern to see how it is going to react. This way you are only taking the equipment you need with you. Watch this video and this one to hear why this is key to tournament success.

• Continue the cardio routine (running, elliptical, kickboxing, or more) four times a week for 30 to 45 minutes.

• Continue the strength training twice a week for 30 to 45 minutes. Here are some great examples.

 

WEEK 6

• Continue practicing four times a week for 1 hour.

• Here’s a great spare drill to implement in your practice routine.

• Continue the cardio routine (running, elliptical, kickboxing, or more) four times a week for 30 to 45 minutes. Here are some great ideas!

• Continue the strength training twice a week for 30 to 45 minutes. Need some strength training guidance? This may help!

 

WEEK 5

• Increase your practice to four times a week for one hour.

• If possible, practice on the USWO lane pattern.
Click here to see this year’s Lane Pattern!

• Continue the cardio routine (running, elliptical, kickboxing, or more) four times a week for 30 to 45 minutes.
Here are some helpful exercises.

• Continue the strength training twice a week for 30 to 45 minutes.
Click here for some helpful strength training exercises.

 

WEEK 4

• Continue to practice three times a week for one hour.

• Practice your 7 and 10 Spares; and use this chart to keep track of them.  Plus, you can watch this video to see how it’s done in person.

• Continue the cardio routine (running, elliptical, kickboxing, or more) three times a week for 30 to 45 minutes.

• Continue the strength training twice a week for 30 to 45 minutes. Here are some examples.

• Adjust the length of your workout times according to your fitness level.

 

WEEK 3

• Continue to practice three times a week for one hour.

• Continue the cardio routine (running, elliptical, kickboxing, or more) three times a week for 30 to 45 minutes.

• Add in strength training twice a week for 30 to 45 minutes. Here are some examples.

Why do I have to strength train too?

• If possible, work with a personal trainer or join a crossfit program to ensure that you are doing the strength training in the correct positions. We want you to arrive at the tournament uninjured!

 

WEEK 2

• Continue to practice three times a week for one hour.

• Add in a cardio routine (running, elliptical, kickboxing, or more) three times a week for 30 to 45 minutes.

What’s so important about cardio?

 

WEEK 1

• Practice three times a week for one hour and practice QUALITY over QUANTITY.

• Focus on your strengths and weaknesses. For example, do you need to work on your approach, spares, release, etc. 

Here’s an article that can give you some insight on how to go about doing this successfully.

• If possible, find a certified coach or videotape yourself bowling so that you have an idea of what you need to work on. If you don’t have a certified coach working with you , one can be found here.

 

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