Beginner Strength (AFL/W Off Season)

Kauffman Coaching

Football , Strength & Conditioning

Coach

Megan Kauffman

Take your off season training to the next level and come back stronger and faster!

This program is designed for athletes wanting to improve their overall athletic strength. The program is 12 weeks total and includes 3 gym sessions per week over 3 different blocks. Each session is a full body workout targeting key muscle groups important for strength in the football athlete. It also includes a deload week every 4 weeks to allow your body to recover during the program! This is a great program for athletes newer to the gym (under 3 years experience) or have had limited structured strength training in the past.

PLEASE NOTE: Price listed in USD

$65

Get Beginner Strength (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 strength 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

Access to coaches via the program chat feature.

Programming 3 days per week

Full body strength training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to help with exercise demo!

Delivered through TrainHeroic

The program is delivered to you right in the palm of your hand via the TrainHeroic app!

Equipment

Required

Barbells, dumbells, cable machine, medballs, bands, bench, boxes

Recommended

Minibands, sled, landmine

Sample Week

Week 1 of 12-week program

Sunday

Welcome - how to use the app

Welcome!

Monday

Block 1; Week 1 Day 2

Inchworm Push-Up

2 x 5

Lateral Lunge

2 x 6

Dead Bug

2 x 10

Jump Rope

2 x 30

Single Leg Box Jump

3 x 6

Back Squat to Box

3 x 10

Hip Thrust

3 x 8

1/2 kneeling DB press

3 x 8

Inverted Row

3 x 8

DB Lateral Raise

3 x 10

Front Plank on Elbows

3 x 30

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

Squat Jump

3 x 6

DB Reverse Lunge

3 x 8

Single Leg Glute Bridge

3 x 10

Beginner Push Ups

3 x 6

Lat Pulldown

3 x 10

Hammer Curl + Press

3 x 8

Med Ball Rotational Throw

3 x 6

Friday

Week 1 Day 3

Hamstring Rope Stretch

2 x 30

T-Spine Reach

2 x 8

Hip Airplane

2 x 6

Box Jump

3 x 6

Leg Press

4 x 8

S/L Squat to Box

3 x 8

Seated DB Shoulder Press

3 x 10

1-Arm DB Row

3 x 10

S/L Calf Raise

3 x 10

DB Farmer's Walk

3 x 20

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 come back to pre season stronger than ever!

Get Beginner Strength (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 training day is a full body day. The session begins with a warm up/movement prep, contains 2-4 key strength exercises and ends with 2-3 accessory/core exercises. Check out the sample week above to get a taste of what exercises are involved!

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

Taylor Ferguson

West Perth League

Verified Athlete

"Megan's running and gym programs have helped me produce my best season of footy to date. If I have any questions she is always finding ways to help me adapt within the program. She is full of knowledge, super professional, approachable, dedicated, and disciplined."

Emily Bennett

West Perth League captain

Verified Athlete

"Megan's motivation and expertise has taken my strength to new heights. Each session of the program remained fun and challenging the whole way through. I highly recommend MK for anyone serious about improving their strength and fitness."