AFL 8-WEEK OFF-SEASON 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 training 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!

This program is designed for those who have some experience in the gym to help develop strength, power, speed and endurance.

There are two 4-week blocks in this program:

Weeks 1-4 contain 3x gym sessions and 2x running sessions, with weeks 5-8 seeing an extra gym session added and progressions to some of the exercises.
Week 8 is set as a de-load week for the week before you are due to return to training.

The program also includes some 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 = $50

$30

Get AFL 8-WEEK OFF-SEASON PROGRAM

GET STRONGER

Outwork your opponent in the contest, break tackles and win 1-on-1 contests in the air. The exercises in this program will develop your lower and upper body strength to become a robust athlete in all phases of the game and reduce your chance of injury.

BECOME MORE EXPLOSIVE

Exciting footy highlights are predicated on a player’s ability to be explosive. Sprinting, jumping, and agility is at 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.

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.

Features

Access to your coaches

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

Programming 5 days per week

3-4 x Strength & 2 x Conditioning sessions per week to optimise your off-season training. Plus a variety of optional off-legs conditioning sessions.

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

Required

Access to a Gym

Sample Week

Week 1 of 8-week program

Sunday

UPPER STRENGTH

Prep

Upper Body Warm Up

Upper Body Warm Up 1 x 8 each side Band Internal Shoulder Rotation 1 x 8 each side Band External Shoulder Rotation 1 x 8 of each Band Row (0, 45, 90 degree) 1 x 8 Band Pull Apart (Chest) 1 x 8 Band Pull Apart (Overhead) 1 x 8 each side Bird-Dog Lateral Band Pull 1 x 8 each side Plank Fwd Slides

Bench Press

10, 8, 6, 6

Tall Kneeling Medball Chest Throw

4 x 3

Lying Med Ball Chest Throw

4 x 3

1-Arm DB Row

10, 10, 8, 8

Half Kneeling DB Shoulder Press

10, 10, 8, 8

Pull-Up

8, 8, 6, 6

Band-Assisted Pull Ups

8, 8, 6, 6

Negative Pull Ups

Conditioning

ARM FARM (8mins)

8 MINUTES AS MANY SETS AS YOU CAN (no rest) - Bicep Curls x12 - Skull Crushers x10 - Lateral Raises x10 - Hammer Curl x8

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

Tuesday

LOWER STRENGTH

Barbell Back Squat

10, 8, 6, 6

Seated Vertical Jump

4 x 3

DB Reverse Lunge

4 x 8

DB Lateral Squat

4 x 8

Banded Wall March

4 x 6 @ 2

Single Leg Hamstring Bridge Hold (Straight Knee)

3 x 15

Bent Knee Copenhagen Plank

3 x 20

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