Steffan Jones Reveals PaceLab’s Unique Training Phases For Weekly Performance Planning
Cricket bowling expert showcases distinctive approach to training through structured weekly phases
oyce Joyson is a sports, beauty, and lifestyle writer with over a year of experience creating engaging content. She holds a triple majors bachelor’s degree in History, Political Science, and Geography from IIS University and a Master’s in Mass Communication and Journalism from Kristu Jayanti College.
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In a recent Instagram post, former professional cricketer and fast bowling coach Steffan Jones has offered a glimpse into PaceLab’s distinctive approach to weekly training phases, challenging conventional cricket training methodologies.
The post, which features a simple yet thought-provoking question “How does your week look?” highlights that “@pacelablimited phases are unique” and invites followers to “Join bespoke now.” The accompanying image appears to show a structured weekly training plan or phases designed specifically for fast bowlers.
Pacelab’s Scientific Approach To Bowling Training
Jones, who played county cricket for Somerset, Northamptonshire, Kent, and Derbyshire during his professional career, has established himself as an innovative force in cricket coaching through his company PaceLab. The organization focuses on applying scientific principles to fast bowling training and performance.
According to Jones’s recent posts, PaceLab rejects traditional cricket fitness models that emphasize endurance and “miles in the legs.” Instead, his approach treats fast bowling as what he calls a “5th gear activity” – high-intensity, maximum output bursts of 4-7 seconds followed by recovery periods.
“Fast bowling is a high-intensity, max-output, 4-7 sec burst followed by full recovery. Every ball is a sprint,” Jones explained in a previous post. “Yet training stays stuck in 3rd gear—moderate effort, steady-state loads, submaximal volume.”
The Pace Loop System
One of PaceLab’s core methodologies appears to be what Jones calls the “PACE Loop” – a real-time decision engine for training that stands for Preparedness, Action, Capacity, and Evaluation. This system allows coaches and athletes to regulate load, intensity, and session structure based on actual performance and readiness.
The PACE Loop works by first checking an athlete’s preparedness through various metrics like jump tests, velocity-based training metrics, and wellness scores. It then monitors real-time action during sessions, evaluates capacity and sustainability, and finally makes decisions about whether to push further or pull back.
Autoregulation And Player Load Proxy
A key feature of Jones’s methodology is autoregulation (AREG), which he describes as “training the signal, not just the plan.” Rather than following rigid training schedules, this approach uses feedback metrics to guide training decisions based on an athlete’s daily readiness.
Jones has also developed the “PL Proxy” (Player Load Proxy) – a performance efficiency metric that monitors intensity in fast bowling by measuring how much ball speed is produced per unit of biomechanical load during delivery.
Rejecting Traditional Methods
Through multiple posts, Jones has demonstrated a willingness to challenge conventional wisdom in cricket training. For instance, he recently highlighted research questioning the effectiveness of ice baths for recovery, noting: “I was telling my fellow players not to do it but people wouldn’t listen… Now research proves I was right.”
Joining The Pacelab System
Jones’s latest post invites followers to “Join bespoke now,” suggesting that PaceLab offers personalized training programs based on their scientific approach. His accompanying hashtags #PaceLab #PaceLabPrinciples #planning #bespoke reinforce the focus on customized, principled training methodologies.
A former first-class cricketer who took 387 wickets in his career, Jones has transitioned into becoming one of cricket’s most innovative coaches. His evidence-based approach has attracted attention for challenging long-held beliefs about fast bowling training.
“I don’t deal in opinions and my past playing experiences,” Jones stated in a previous post. “I’m now a coach who is governed by the 10 PaceLab principles which are underpinned by data and sports science.”
With his unique approach to weekly training phases, Jones continues to push the boundaries of conventional cricket coaching, offering specialized programs that emphasize intensity, scientific principles, and individualized planning for fast bowlers seeking to maximize their performance.
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