AFL pre-season 12 week program: Training by Core Advantage in TrainHeroic

Core Advantage

Football , Field Sports
Coach
Core Advantage

Develop your speed, strength and stamina with this complete 12-week off-season training plan.

Built specifically for the demands of Australian rules football, this program will help you develop the elite levels of fitness and power required to play at your best.

Designed for footballers of all levels with some gym experience this is a complete and progressive 12-week plan to get football ready. You will need access to weights for the strength training workouts and a football oval or park for the speed and conditioning elements.

The program consists of six weekly training sessions, 3x strength and 3x speed/energy systems development. You can complete this program as a stand alone training schedule or perform these sessions along side your team pre-season training.

The plan is designed so that it can be repeated multiple times over the pre-season once before Christmas then repeated again from January-March/April. While it can also be adapted to be followed in-season as well.

Price is in USD

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Hit harder and kick further
Football is physically demanding. Our program will help you build full body strength and power needed not only to handle the challenges of the game but to be the strongest player on the field. With a specific focus on hip, core and hamstring strength you will build your strength across three four-week training blocks each building on the one before.
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Run hard for all four quarters
Footballers can't expect to get match ready on a routine of easy 5km runs around the block. AFL demands a complete and multi-faceted approach to energy system development, Our program will help you develop all energy systems needed in efficient, scientifically validated interval and fartlek training sessions.
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Break tackles with explosive speed
Not only does the modern footballer need to be supremely fit but they also need to have an explosive sprinting ability and change of pace. Develop your quickness through drills targeting your sprinting mechanics along with strategically dosed speed sessions. You will work on acceleration, top speed sprinting and curved running abilities
Features
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Programming 6 days per week
3x strength sessions 3x Speed and energy system development workouts Flexible programming to suit your schedule and team training commitments
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Exercise Video Library
Instructional videos to guide your strength training and make execution easy
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Delivered direct to your phone
Gone are the lifeless PDFs. Push harder, and complete your work with ease all through our app, that guides you through every rep.
Equipment
Recommended
Access to a standard gym or weightroom.​Squat rackTrap bar & barbellDumbbells // benchCable machine or bandsLandmine attachment (optional)Access to a football oval or similar park space for sprinting and conditioning work
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Sample Week
Week 1 of 12-week program
Sunday
Strength (A) - block 1

Prep

A

Strength prep (10min)

Foam Roll (3 min) - Glutes - Quads - Adductors - Calves - Thoracic Stretch (3 min) - Crouching Adductor - Hip Flexor - Lying Glute - Cat Camel Activate (2 min) - TVA/Multifidus x 3 - Glute Bridge x 5 - Back Plank x 30s - Ankle Up and Outs x 30s hold - Reverse Skaters x 10 steps

B1

Squat - Goblet

@ 12

B2

Row - Seated (Cable)

@ 12

C1

RDL (Dumbbell)

@ 8

C2

Bench Press (Dumbbells)

@ 12

D1

Hamstring Bridge - Straight Leg

3 x 30

D2

Plank - Straight Arm

3 x 30

D3

Side Plank - Feet

3 x 20

E

Calf Raises - Standing

3 x 12

F

Shrugs (Dumbbells)

@ 12

Monday
Short intervals

Prep

A

Running Prep (15 mins)

Foam Roll (4 min) - Glutes - Quads - Adductors - Calves - Thoracic Stretch (3 min) - Crouching Adductor - Hip Flexor - Lying Glute - Cat Camel Activate (2 min) - TVA/Multifidus x 3 - Glute Bridge x 5 - Squats x10 - Ankle Up and Outs x 30s hold - Reverse Skaters x 10 steps each leg Dynamic (5 min) - DL Pogo Hops 2x10m - High hip skip 2x15m - Piston run 2x15m - S run 2x15m - SL RDL 2x6 each leg - Accelerations 4x15m @ 60%, 70%, 80%, 90%

B

Repeat efforts - running

4 x 200 @ 7

C

Running - continuous

1 x 1000 @ 6

Tuesday
Strength (B) - block 1

Prep

A

Strength prep (10min)

Foam Roll (3 min) - Glutes - Quads - Adductors - Calves - Thoracic Stretch (3 min) - Crouching Adductor - Hip Flexor - Lying Glute - Cat Camel Activate (2 min) - TVA/Multifidus x 3 - Glute Bridge x 5 - Back Plank x 30s - Ankle Up and Outs x 30s hold - Reverse Skaters x 10 steps

B1

Squat - Goblet

@ 12

B2

Chin Ups - Overhand (Machine)

@ 8

C1

Hip Thrust (Barbell)

@ 12

C2

Push Up

@ 12

D1

Hamstring Bridge - Knees Bent 45º

3 x 30

D2

Deadbug - Legs Only

3 x 12

D3

Bird-Dog

3 x 12

E

Bicep Curl (Dumbbells)

@ 12

F

Tricep - Pushdowns

@ 12

Thursday
Speed & Agility

Prep

A

Running Prep (15 mins)

Foam Roll (4 min) - Glutes - Quads - Adductors - Calves - Thoracic Stretch (3 min) - Crouching Adductor - Hip Flexor - Lying Glute - Cat Camel Activate (2 min) - TVA/Multifidus x 3 - Glute Bridge x 5 - Squats x10 - Ankle Up and Outs x 30s hold - Reverse Skaters x 10 steps each leg Dynamic (5 min) - DL Pogo Hops 2x10m - High hip skip 2x15m - Piston run 2x15m - S run 2x15m - SL RDL 2x6 each leg - Accelerations 4x15m @ 60%, 70%, 80%, 90%-

B

Acceleration sprints

4 x 10 @ 7

C

Flying sprints

4 x 10 @ 7

Friday
Strength (A) - block 1

Prep

A

Strength prep (10min)

Foam Roll (3 min) - Glutes - Quads - Adductors - Calves - Thoracic Stretch (3 min) - Crouching Adductor - Hip Flexor - Lying Glute - Cat Camel Activate (2 min) - TVA/Multifidus x 3 - Glute Bridge x 5 - Back Plank x 30s - Ankle Up and Outs x 30s hold - Reverse Skaters x 10 steps

B1

Squat - Goblet

@ 12

B2

Row - Seated (Cable)

@ 12

C1

RDL (Dumbbell)

@ 8

C2

Bench Press (Dumbbells)

@ 12

D1

Hamstring Bridge - Straight Leg

3 x 30

D2

Plank - Straight Arm

3 x 30

D3

Side Plank - Feet

3 x 20

E

Calf Raises - Standing

3 x 12

F

Shrugs (Dumbbells)

@ 12

Saturday
Long intervals/fartlek/continuous

Prep

A

Running Prep (15 mins)

Foam Roll (4 min) - Glutes - Quads - Adductors - Calves - Thoracic Stretch (3 min) - Crouching Adductor - Hip Flexor - Lying Glute - Cat Camel Activate (2 min) - TVA/Multifidus x 3 - Glute Bridge x 5 - Squats x10 - Ankle Up and Outs x 30s hold - Reverse Skaters x 10 steps each leg Dynamic (5 min) - DL Pogo Hops 2x10m - High hip skip 2x15m - Piston run 2x15m - S run 2x15m - SL RDL 2x6 each leg - Accelerations 4x15m @ 60%, 70%, 80%, 90%-

B

Running - continuous

3 x 1000 @ 7

C

Calf Raises - Standing

3 x 12

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AFL pre-season 12 week program