AFL 8-WEEK OFF-SEASON RUNNING PROGRAM
TRIAX Performance
Field Sports, FootballTake your game to the next level this off-season with this 8-week Australian Rules Football running program!
Don't arrive at day one of pre-season training wishing you'd done more in your break away from footy. Turn some heads instead!
Each week of the program includes 2x running based sessions plus a number of optional off-legs conditioning sessions on the bike or rower if you want to put in some extras to work on your fitness
While the order of the sessions each week is designed to flow optimally, we understand that sometimes life gets in the way. You have the freedom to move sessions to days that suit you best
Price is listed in USD. Approximate AUD cost = $30
Conditioning
A
BIKE #1
WARM UP: 5min spin at moderate pace 6 minutes: 30s HARD | 15s EASY 1min spin 6 minutes: 15s HARD | 15s EASY 1min spin 5 minutes: 10s HARD | 20s EASY 1 min spin 5 minutes: 30s HARD | 30s EASY COOL DOWN: 3min light spin
Conditioning
A
Running Warm-Up
Lunge Arabesque March, skip, high knees x15m each Leg Swings Small pogos x10 into jog Big pogos x10 into scissor run x15m Curved run x30m Side shuffle x15/side Line Hops x10/leg Zig zag x30m Carioca x15m/side 30m run through @ 70% x2 Double switches x5/leg Triple switches x6 Ground balls x3/side High marks x3/side 30m run through @ 80% x2 Vertical jumps x3 30m run through @ 90% Accel + Decel 30m 5m sprint 10m sprint 20m sprint 40m sprint
B
150m
1 x 4
C
200m
1 x 4
D
Fartlek
1 x 7:00
E
1000m
1 x 1
Conditioning
A
BIKE #2
WARM UP: 5min spin at moderate pace 10 minutes: 40s HARD | 20s EASY 1min spin 6 minutes: 60s HARD | 30s EASY 1min spin 6 minutes: 45s HARD | 15s EASY COOL DOWN: 3min light spin
Conditioning
A
ROW #1
WARM UP: 3min easy row Row 250m 1 min rest Row 500m 1 min rest Row 750m 1 min rest Row 1000m 1 min rest Row 750m 1 min rest Row 500m 1 min rest Row 250m COOL DOWN: 2min easy row
Conditioning
A
Running Warm-Up
Lunge Arabesque March, skip, high knees x15m each Leg Swings Small pogos x10 into jog Big pogos x10 into scissor run x15m Curved run x30m Side shuffle x15/side Line Hops x10/leg Zig zag x30m Carioca x15m/side 30m run through @ 70% x2 Double switches x5/leg Triple switches x6 Ground balls x3/side High marks x3/side 30m run through @ 80% x2 Vertical jumps x3 30m run through @ 90% Accel + Decel 30m 5m sprint 10m sprint 20m sprint 40m sprint
B
30m Shuttles
1 x 6
C
50m
1 x 10
D
200m
1 x 6
E
Fartlek
1 x 6:00
F
Run for Time
1 x 5:00
Sean Jessiman
Level 1 ASCA accredited S&C Coach with over 5+ years industry experience working with AFL/VFL athletes.
For as little as $1 (AUD) a session you can train like the best professional AFL players do during their off-seasons.
Get AFL 8-WEEK OFF-SEASON RUNNING PROGRAM
