Advanced Power (AFL/W Off Season)

Kauffman Coaching

Football , Strength & Conditioning

Coach

Megan Kauffman

Are you sick of basic strength and conditioning programs that have no relevance to your sport? This program is specifically designed for AFL/W athletes looking to improve speed and power over the off season. It is for those that are serious about their training and want to gain a competitive edge over other athletes.

The program is 16 weeks total with 3 sessions/week over 4 different blocks. It has a heavy focus on power development with a variety of plyometric exercises and heavy lifting. It is an advanced program for those that have previous experience in the gym and high performance environments. For example, the program includes Olympic lift variations so make sure you're familiar with those.

PLEASE NOTE: Price listed in $USD

$85

Get Advanced Power (AFL/W Off Season)

Fun and challenging!

This program has a great amount of variety to continuously challenge you over the 16 weeks. It includes olympic lift variations, multiple jump variations, and some of your favourite strength exercises.

Science based programming

This programs has been designed using my background in sport science and industry experience in strength & conditioning. It contains fundamental movement patterns specific for athletic development and uses progressive overload principles to get you to your next goal!

Features

Access to your coaches

Ability to message your coach via the program chat.

Programming 3 days per week

Full body sessions with plyometrics and heavy lifts all designed to improve power output!

Exercise Video Guidance

Instructional videos make execution easy!

Delivered through TrainHeroic

Your program is delivered to the palm of your hand via the TrainHeroic app.

Equipment

Required

Barbell, dumbells, medballs, cable machines, bands, boxes, sled

Sample Week

Week 1 of 16-week program

Sunday

Welcome - how to use the app

Welcome!

Monday

Block 1; Week 1 Day 1

Inchworm Push-Up

2 x 5

Lateral Lunge

2 x 6

Dead Bug

2 x 10

Jump Rope

2 x 30

Squat Jump

3 x 6

BB RDL

3 x 8

DB Step Up

3 x 6

Seated DB Press

3 x 8

Chest-Supported DB Row

3 x 10

Calf Raise

3 x 10

Standing Cable Rotations

3 x 8

Wednesday

Week 1 Day 2

Couch Stretch (Hip Flexors)

2 x 0:30

Banded Ankle Dorsiflexion Mobilization

2 x 10

Monster Walks

2 x 10

Clean Pull - Hang

4 x 5

Seated Box Jump

3 x 5

Bulgarian Split Squat

3 x 8

DB Bench Press

10, 8, 8, 8

1-Arm DB Row

3 x 8

DB Farmer's Carry

3 x 20

Hollow Hold

3 x 0:30

Friday

Week 1 Day 3

T-Spine Reach

2 x 8

Hip Airplane

2 x 6

Single Leg Glute Bridge

2 x 8

Sled Push

3 x 15

Skater Hops

3 x 10

Hex Bar Deadlift

4 x 9

1/2 kneeling DB press

3 x 8

S/L Landmine Squat

3 x 8

Lat Pulldown

3 x 10

Prone Machine Hamstring Curl

3 x 8

Med Ball Rotational Throw

3 x 5

Coach

More from Kauffman Coaching

Megan Kauffman

I have worked with an array of athletes in the strength & conditioning industry from team sports like volleyball and basketball to individual sports like track and swimming. For the last 3 years I have been the head of High performance at West Perth football Club - WAFLW. I currently play AFLW for the Fremantle Dockers and have developed a speciality in strength and conditioning for AFL.

Step up your training!

Use this opportunity to expand your athletic development and take your performance on the field to another level!

Get Advanced Power (AFL/W Off Season)

FAQs

How do I get the program?

Once you've selected to purchase the program you will be prompted to download the free app: TrainHeroic. You will create an account and from there you will be able to select the date in which you want to start training. You will have access to the program for a year on your training calendar!

What if I get sick or miss some sessions?

No worries! You get this program on your calendar for a year, so you can choose to come back to where you were up to or start from the beginning of the program if you missed multiple weeks. It's completely up to you!

What should I expect from an average training day?

Each session begins with movement prep. The start of your session will have 1-2 of your key power exercises. You will then have 2-4 strength movements with a power/speed focus and finish with some accessories and core. Each session is full body with an emphasis on building power for football.

What if I don't have access to all the required equipment?

There is an option within the app to "swap" an exercise if you need to change it based on your equipment. I will provide alternative options for some exercises that may be limited by equipment. Try to read through the required list to make sure you have most of the equipment or something similar!

The Proof

Ben Robinson

Peel Thunder colts

Verified Athlete

"Megan has helped me achieve my goals and makes every session challenging. my fitness has increased and I've seen improvements in my ability to lift progressively heavier weights and push myself harder each session. Megan is extremely reliable and efficient with her programs."

Taylor Ferguson

West Perth League

Verified Athlete

"Megan's running and gym programs have helped me produce my best season of footy to date. Mk is by far the best strength & conditioning coach I have worked with. She is full of knowledge and always finds ways to help me adapt within the program."