AFL Pre Season Program

The Strength and Conditioning Club

Football
Coach
Logan Austin

Wanting to take your footy to the next level? Then, this Pre Season Program will do just that. Throughout the next 8 weeks you will be training like a professional AFL player.

My name is Logan Austin and I am a former professional AFL player and the head coach of The Strength and Conditioning Club. As we know footy is an extremely demanding game. You have to be able to cover 12+ kms per game, break/stick tackles, take contested marks and be good in ground ball situations.

This Preseason Program you are about to embark on will have you in the best physical shape of your career. You will be completing 3x running sessions per week, 3x strength sessions per week, and 1x OPTIONAL off legs conditioning sessions per week. The sessions within the program mimic what the elite are doing at their respective clubs across the league.

Throughout my career in the AFL I learnt how to best prepare myself for the upcoming season by ensuring I had a solid pre season program to follow that consisted of aerobic and anaerobic running sessions, upper body and lower body strength sessions, and also some top up conditioning sessions like swimming and boxing.

*price of program is in $USD

$39
Get AFL Pre Season Program
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INCREASE YOUR AEROBIC CAPACITY.
It's pretty simple. If you are not fit enough, your skill execution and your ability to perform under pressure is compromised. This program will give you the ability to run games out and perform at your best deep into the last quarter.
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INCREASE STRENGTH AND FORCE PRODUCTION.
The exercises you will perform in this program will ensure that your lower and upper body is strong enough to consistently win 1 on 1 contests like ground balls and marking contests. Your core will become strong enough to withstand body contact from opposition players and reduce your overall risk of hip and groin injuries.
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TRAIN LIKE A PRO.
The sessions in this program mimic pre season sessions that AFL clubs use to get their players in peak condition. It guarantees each athlete will become extremely well rounded so there is no obvious physical deficiency within their game.
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CONFIDENCE IN YOUR GAME.
The players that dominate the game all have one thing in common, they are extremely confident in their own ability because they know they have DONE the work. This program gives you the upper hand both from a physical and mental standpoint so that when it is time to run out on the ground and perform, you will know you have done all you can and now it's time to let your footy do the talking.
Features
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Programming 7 days per week
3 x strength, 3 x running, and 1 x off legs conditioning sessions per week.
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Exercise Video Guidance
Video demonstrations for each strength exercise you will perform to ensure your technique is spot on.
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Delivered through TrainHeroic
A simple and easy to use app that makes logging your sessions stress free. The ability to look back at your exercise history to track progress.
Equipment
Required
Squat Rack // Barbell (Olympic and Trap Bar) // Dumbbells // Bench // Bands
Recommended
access to a gym
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Sample Week
Week 1 of 8-week program
Sunday
Aerobic Base Building

Prep

A

Aerobic Run Prep

2 rounds of the following: 1) BW Squats x 10 2) Hip Bridge x 10 3) Skipping x 20secs

B

Warm Up Run

1 x 3:00

C

Easy Block Runs

4 x 5:00

Monday
Lower Body Strength Cycle 1/Week 1

Lower Body Prep Cycle 1

A

2min assault bike/spin bike @ moderate intensity 2 rounds of the following: 1) BW Squats x 10 2) Single Leg Calf Hold x 20sec each side 3) Band Pull-Aparts x 20

B

Box Jump

3 x 3

C

Box Squat

3 x 5

D

Romanian Deadlift

3 x 8

E1

Single Leg Calf Raise

E2

Swiss Ball Hamstring Curl

3 x 8

F1

DB Farmer's Walk

3 x 30

F2

Paloff Press

3 x 8

Tuesday
6km Alternating Pace

Prep

A

Aerobic Run Prep

2 rounds of the following: 1) BW Squats x 10 2) Hip Bridge x 10 3) Skipping x 20secs

B

Run

1 x 6000

Wednesday
Upper Body Strength Cycle 1/Week 1

Upper Body Prep Cycle 1

A

2 rounds of: 1) Push up isometric 3 x 5sec 2) YTW Holds x 20sec each way 3) External Rotations x 10es

B

Barbell Bench Press

3 x 5

C

Neutral Grip Pull Up

D1

Neutral Grip Dumbbell Bench Press

D2

Seated Row

E1

Cable Face Pull

E2

Rope Tricep Pushdowns

Thursday
Steady State Run

Prep

A

Aerobic Run Prep

2 rounds of the following: 1) BW Squats x 10 2) Hip Bridge x 10 3) Skipping x 20secs

B

Steady State Run

1 x 20:00

Friday
Whole Body Strength Cycle 1/Week 1

Whole Body Prep Cycle 1

A

2min assault bike/spin bike 2 rounds of the following: 1) Banded Crab Walk x 8es 2) Med Ball Supine Throw x 5 3) Banded Row x 12

B

Trap-Bar Deadlift

3 x 5

C

2ct Pause Bench Press

3 x 5

D

Bulgarian Split Squat

3 x 8

E1

DB Push Press

3 x 8

E2

Barbell Row

F

Hollow Hold

Saturday
OPTIONAL CONDITIONING WK 1: Swimming

A

Swimming Warm Up

1 x 200

B

Swimming: 100m Repeats

4 x 100

C

Swimming: 50m Repeats

6 x 50

D

Swimming: 50m Repeats

6 x 50

Coach
More from The Strength and Conditioning Club
coach-avatar Logan Austin

Former Port Adelaide and St Kilda Football Player with 6 years experience at the top level. In recent years I have turned my attention to training athletes to be stronger and fitter to gain a physical advantage over their competition.

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EVER WONDERED HOW THE ELITE TRAIN?

Challenge yourself and train like the elite to maximise your potential on the field. If you are serious about your footy then this program is the one for you. Enough talking, let's go.

Get AFL Pre Season Program
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FAQs
Who is the program for?
This program is for ages 16 and above. If you are serious about taking your footy to the next level, regardless of the level you are playing at, this is the program for you.
What if I haven't completed much strength training before?
If you are new to the gym, that is totally fine. All exercises within the program have regression exercises at the bottom of each exercise description. There are also videos attached to each exercise so you can nail your technique.
How do I get in touch if I have a question regarding the program?
You can get in touch at anytime. Simply contact us via the group chat function on the app and we will assist you ASAP.
Do you offer face to face football training?
Yes we do! If you are looking to get some specific help regarding your footy (eg. kicking mechanics), you can get in touch with us via the group chat function on the app or by emailing us at logan@thesncclub.com. We are located in Melbourne (Bayside).
The Proof
verified-athlete-avatar Jack Steele

St Kilda FC Captain. 2x All Australian.

Verified Athlete

"This pre season program puts me in a great position physically, to attack the season ahead and give myself the best opportunity to perform at my best."

verified-athlete-avatar Dougal Howard

St Kilda FC Vice Captain.

Verified Athlete

"This program allows me to stay in top shape in my off season. I like how it gradually increases in intensity as the program progresses."

AFL Pre Season Program
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