AFL 8-WEEK OFF-SEASON RUNNING PROGRAM

TRIAX Performance

Field Sports, Football

Coach

Sean Jessiman

Take 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

$20

Get AFL 8-WEEK OFF-SEASON RUNNING PROGRAM

RUN FASTER FOR LONGER

While it’s good to be able to run all day, running fast all day is even better. The running sessions in this program are designed to improve your speed, repeat effort ability and endurance. Slow, long-distance running doesn’t cut it anymore. Improve your ability to put in repeat high-speed efforts and watch it translate to success on the field.

BECOME MORE EXPLOSIVE

Exciting footy highlights are predicated on a player’s ability to be explosive. Sprinting and agility are often the foundation of game-winning plays for your team. This 8-week program will target these athletic qualities so you can help your team in victory.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

2 x running based conditioning sessions per week to optimise your off-season training, plus a variety of optional off-legs conditioning.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Access to an exercise bike and/or rowing machine

Sample Week

Week 1 of 8-week program

Sunday

OPTIONAL BIKE CONDITIONING #1

Conditioning

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

Monday

LONG INTERVAL RUNNING

Conditioning

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

150m

1 x 4

200m

1 x 4

Fartlek

1 x 7:00

1000m

1 x 1

Wednesday

OPTIONAL BIKE CONDITIONING #2

Conditioning

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

Wednesday

OPTIONAL ROWING WORKOUT #1

Conditioning

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

Thursday

MIXED SYSTEMS RUNNING

Conditioning

Running Warm-Up

30m Shuttles

1 x 6

50m

1 x 10

200m

1 x 6

Fartlek

1 x 6:00

Run for Time

1 x 5:00

Coach

More from TRIAX Performance

Sean Jessiman

Level 1 ASCA accredited S&C Coach with over 5+ years industry experience working with AFL/VFL athletes.

Prepare like the pro's

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

FAQs

Who is the AFL Off-Season Program designed for?

Any footballer (AFL) looking to take their game to the next level over the off-season.

What if I have a question about a drill or exercise?

You can contact the TRIAX Performance team directly through the TrainHeroic app's group chat function and they will assist you further.

Can I get an individualised program?

Yes, we can cater for athletes looking for an individualised training program. For individual program enquiries please visit our website www.triaxperformance.com or get in touch with the TRIAX team at admin@triaxperformance.com or via any of our social media platforms.