Advanced Strength (AFL/W Off Season)

Kauffman Coaching

Football , Strength & Conditioning

Coach

Megan Kauffman

Unleash your full potential this off season with a program that will have you at your strongest! This program is specifically designed for athletes, with full body sessions targeting key muscle groups vital for performance on the field.

It is designed for those athletes looking to take their strength training to the next level. It is 16 weeks total, with 3 gym sessions per week over 4 different blocks. Each block progresses in intensity and consists of movements designed to increase your maximal strength specific for the demands of AFL/W. It is ideal for athletes in their off season block that have had some experience in the gym (3+ years).

PLEASE NOTE: Price is listed in $USD

$85

Get Advanced Strength (AFL/W Off Season)

Fun and challenging!

This program will challenge you with new and different movements as well as targeting your classics! With new blocks every 4 weeks you'll get great variety over the 16 weeks!

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 message the coach via the program chat.

Programming 3 days per week

Full body strength training that’s accessible and challenging!

Exercise Video Guidance

Instructional videos make execution easy.

Delivered through TrainHeroic

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

Equipment

Required

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

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

Back Squat to Box

4 x 8

Single Leg Box Jump

3 x 6

Hip Thrust

3 x 8

1/2 kneeling DB press

3 x 8

Chin-Up

3 x 6

DB Lateral Raise

3 x 10

V-Ups

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

Squat Jump

3 x 6

Bulgarian Split Squat

3 x 8

Single Leg Hip Thrust

3 x 8

Cable Fly

3 x 10

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

Hollow Hold

3 x 0:30

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!

Take this opportunity to expand your athletic potential and come back stronger than ever.

Get Advanced 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 session begins with a warm up or movement prep. The start of your session will have 2-3 key lifts and 1 power exercise. The session will finish with some upper and lower accessories and a main core exercise. Each session is full body with an emphasis on building strength 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. I've seen improvements in my ability to lift progressively heavier weights and push myself harder throughout each session."

Emily Bennett

West Perth League Captain

Verified Athlete

"Megan's programs have been amazing in helping me transform my fitness. Her expertise and motivation has taken my strength to new heights. She gives AFL level professionalism, preparing me so well for a full season of WAFLW! I highly recommend Megan for anyone serious about improving their strength."