Elite force athletes
Program Highlights:
- Strength & Power Workouts (4 Days/Week): These gym-based sessions focus on building explosive power and raw strength, with a blend of compound lifts, functional movements, and AFL-specific exercises to improve your performance on the field.
- Speed & Agility Training (3 Days/Week): Dedicated running days that incorporate sprint drills, speed endurance, and agility work to boost your acceleration, change of direction, and overall pace.
Each week, the program is progressively tailored to increase intensity, ensuring you're always challenging your limits while minimizing injury risk. Perfect for athletes who want to maximize their off-season and come back fitter, faster, and stronger than ever before!
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
iso split squat
2 x 2:00
A2
Pogo Jump
2 x 10
A3
Hurdle Hops Forward
1 x 4
A4
Box Jump
1 x 8
B1
Back Squat
6, 5, 5, 3, 3, 3 @ 50, 60, 70, 80, 85, 85 %
B2
Clamshells
3 x 20
C1
DB Step Up
3 x 8
C2
RDL
3 x 3 @ 65, 75, 85 %
D1
Leg Extension
2 x 10
D2
Partner Nordic Hamstring Curl
2 x 4
E
seated calf raise
2 x 10
A1
Y Cut drill
1 x 4
A2
agility 90 turn
1 x 8
B
3-minute running aerobic power bias
6 x 3:00
C
5 minute warm down jog
A1
iso split squat
2 x 2:00
A2
Pogo Jump
2 x 10
A3
Sled Push
3 x 20
B1
Barbell Bench Press
8, 6, 5, 5, 5 @ 45, 63, 73, 78, 80 %
B2
Lat Pulldown
5 x 12
C1
incline DB chest fly
3 x 12
C2
DB Lateral Raise
3 x 12
D1
DB Z PRESS
3 x 8
D2
half kneeling single arm cable row
3 x 8
E1
Banded Tricep Pushdown
3 x 1:00
E2
banded bicep curl
3 x 1:00
A
warm up
1 x 5:00
B
Pogo Jump
2 x 10
C
A-Skip
2 x 10
D
Triple Exchange
2 x 10
E
20 Yard Sprint
5 x 20
F
Flying 40s
1 x 6
G
10 second interval running
7 x 0:10
A1
Hang Clean High Pull
3 x 5
A2
Box Jump
3 x 5
B1
Trap Bar Deadlift
5 x 3 @ 63, 68, 75, 78, 83 %
B2
12 inch depth jump
3 x 3
C1
Bulgarian Split Squat
4 x 8
C2
Barbell Hip Thrust
3 x 5 @ 65, 70, 73 %
D1
Prowler Push
3 x 20
D2
prowler pull
3 x 20
A
big lock 3 shoulder exercises
2 x 20
B1
Barbell Bench Press
8, 6, 5, 4, 4 @ 45, 60, 70, 75, 80 %
B2
Chin-Up
5 x 5
C1
Barbell Incline Bench Press
3 x 12
C2
Seated Cable Row
3 x 12
D1
cable flys
D2
Seated DB Shoulder Press
3 x 12
D3
Barbell Bicep Curl
3 x 12
E
30-minute slow recovery run
1 x 30:00
