Beginner Power (AFL/W Off Season)

Kauffman Coaching

Football , Strength & Conditioning

Coach

Megan Kauffman

Improve your speed and power on the field with this program! It is designed for those that want to become a well rounded athlete by improving their explosive strength and maintaining a great strength base. This is a great program for athletes that have done basic strength training before and want to go that next level by including structured power training.

It is 12 weeks total, with 3 gym sessions per week over 3 different blocks. Each session has a full body focus with an emphasis on power development with the inclusion of a variety of plyometrics and other strength exercises requiring you to move at speed!

$65

Get Beginner Power (AFL/W Off Season)

Designed for any level!

No matter if you're only just starting out or you've done some strength training before, this program will help increase your power output!

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

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

Programming 3 days per week

3 gym sessions that are accessible and challenging for athletes of any level or background

Exercise Video Guidance

Demo videos to guide your practice and make execution easy

Delivered through TrainHeroic

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

Equipment

Required

Barbell, dumbells, medball, bench, boxes, resistance bands, sled

Recommended

Landmine attachment, minibands, fitball

Sample Week

Week 1 of 12-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

Hip Thrust

3 x 8

DB Step Up

3 x 6

DB Shoulder Press

3 x 8

Chest-Supported DB Row

3 x 10

Seated 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

Leg Press

4 x 8

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 0:20

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

Skaters

3 x 10

Hex Bar Deadlift

4 x 6

1/2 kneeling DB press

3 x 8

DB Lateral Lunge

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.

Take the next step in your athletic development!

Get serious about your training and footy career! This program will help you build speed and power on the field!

Get Beginner 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/core. Each session is full body with an emphasis on building power for football.

What if I don't have 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

Taylor Ferguson

West Perth League

Verified Athlete

"Megan's gym programs have helped me produce my best season of footy to date. She is always finding ways to help me adapt within the program. She is full of knowledge, super professional and dedicated!"