Hi there,
I am a little confused looking at this plan, could you provide some added info on the plan ie a key to help me decipher this spreadsheet. Also I am a 19 year old bowling all rounder, do you think there are any parts of this plan that are more vital for bowlers and vice versa?

Regards

Chris Smith

Chris, welcome, hopefully I can help!The sheet is designed for all skill sets to follow. If I was doing a highly specific plan there may be a few small changes to exercises and workouts but the general timings would stay the same.What is it you don't understand about the sheet specifically?

Given that I'm too busy in the offseason with running nets/preparing the pitch/playing football/playing golf to have time to join a gym, what strength and fitness exercises would you recommend that only require body weight and a couple of dumbbells?

AB, given that you are a good bloke I wait rail you too hard for that blatant excuse. Don't have time? Are you a junior doctor? I call BS. Everyone has time.

But let's pretend you don't have time.Look here for some tips: 

http://www.pitchvision.com/whats-better-for-cricket-bodyweight-or-weight-training

http://www.pitchvision.com/free-4-week-bodyweight-training-plan-for-cricket/

https://www.pitchvision.com/improve-your-cricket-fitness-without-fancy-equipment

Thanks, the plan looks useful. Honestly, I'm ridiculously busy! I have a full time job, am studying for an online degree, run three net sessions a week, play two other sports and have a girlfriend in another city to visit. and this is just the offseason!