Strength Training 101 for Bowlers
Join our self-paced, game-changing program and transform your performance on the lanes.
Our structured program guides you through four progressive training modules designed specifically to build strength, power, and control for bowlers—at your own pace.
Transform Your Game
Imagine stepping onto the lanes with confidence—your delivery is smooth, your power is on point, and you're injury-free. With Strength Training 101 for Bowlers, you'll learn to:
Build a rock-solid foundation
Enhance balance, stability, and
proper form.
Develop explosive power
Increase ball speed and generate
controlled force.
Prevent injuries
Train smarter with techniques
tailored for bowlers.
Train on your terms
Enjoy self-paced modules that fit
your busy life.
Module 1
Foundations of Strength & Mobility (Week 1)
Learn the basics of mobility, flexibility, and injury prevention
Develop core strength and stability for a controlled delivery.
Build upper-body endurance for smooth, powerful ball releases.
Module 2
Building Strength & Control (Week 2)
Strengthen your posterior chain & hip stability for a balanced approach.
Improve push & pull strength for better ball control.
Advance your core progression to maintain stability under fatigue.
Module 3
Strength & Power Development (Week 3)
Train with explosive power movements to increase ball speed.
Develop upper-body & core strength for a dynamic release.
Integrate full-body circuits for endurance & coordination.
Module 4
Athletic Performance & Integration (Week 4)
Combine everything into game-ready training.
Develop single-leg & rotational power for precise targeting.
Complete a final performance circuit to measure progress.
Program Breakdown
This structured program takes you through four
progressive training modules:
Module 1
Foundations of Strength & Mobility (Week 1)
Learn the basics of mobility, flexibility, and injury prevention
Develop core strength and stability for a controlled delivery.
Build upper-body endurance for smooth, powerful ball releases.
Module 2
Building Strength & Control(Week 2)
Strengthen your posterior chain & hip stability for a balanced approach.
Improve push & pull strength for better ball control.
Advance your core progression to maintain stability under fatigue.
Module 3
Strength & Power Development(Week 3)
Train with explosive power movements to increase ball speed.
Develop upper-body & core strength for a dynamic release.
Integrate full-body circuits for endurance & coordination.
Module 4
Athletic Performance & Integration(Week 4)
Combine everything into game-ready training.
Develop single-leg & rotational power for precise targeting.
Complete a final performance circuit to measure progress.
Includes video lessons, step-by-step guides, progress tracking, and
access to a supportive community of fellow bowlers.
Paul SCHROEDER
Strength & Injury Prevention Specialist
Build Strength, Prevent Injuries, and Bowl at Your Best
Paul Schroeder, a Certified Performance Specialist (CPS) with over 27 years of experience as a physical therapist and Certified Strength & Conditioning Specialist, is a cornerstone of BSCA.
His extensive expertise in injury prevention and rehabilitation, paired with his background as a competitive bowler, allows him to create scientifically grounded training programs tailored to the unique needs of each athlete.
Heather Sterner
Strength & Conditioning and Pain-Free
Performance Coach
Fuel Your Body for Strength, Recovery, and Peak Bowling Performance
Heather Sterner brings over 12 years of experience as an NSCA Strength and Conditioning Specialist and a Master's degree in Kinesiology. She is also a Precision Nutrition Level 1 Coach and Licensed Massage Therapist.
As a PWBA bowler and background in working as a Head Strength and Conditioning Coach and 3 universities she has culminated a deep understanding of the biomechanics of sports and how to improve kinematic movement, recovery, and overall wellness for athletes at an elite level.
and Take Your Performance to the
Next Level!
Frequently Asked Questions
Who is this course for?
This course is designed for bowlers of all skill levels—from beginners looking to build a solid foundation to experienced players aiming to refine their strength and power.
How does the course work?
Our program is self-paced and divided into four progressive modules. You’ll access high-quality video lessons and detailed guides that you can work through whenever it suits you. Plus, you’ll have lifetime access to all materials and community support.
Do I have to follow a strict schedule?
Not at all! Train at your own pace. There are no deadlines, so you can progress as quickly or slowly as you need.
How will I connect with other bowlers?
Join our vibrant Strength Training 101 for Bowlers Community! Share your progress, ask questions, and get inspired by fellow bowlers who are on the same journey.
Train Smarter, Bowl Better
With our comprehensive training sessions, expert coaching, and personalized workout plans, Strength Training 101 for Bowlers is an investment in your long-term performance and injury prevention.
Lifetime Access:
Train at your own pace, anytime, anywhere.
Affordable Investment
Full access for only $199.
Ready to Elevate Your Game?
Unlock your true bowling potential and become the bowler you’ve
always wanted to be. Whether you're just starting out or looking to up
your game, our program is built for you.
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