WAFLW Off Season

Kauffman Coaching

Football , Endurance, Strength & Conditioning, Field Sports

Coach

Kauffman Coaching

Calling all WAFL players - it’s that time of year to go to work! This is the ultimate off season program with everything you need to achieve your goals all in the one place - running and strength sorted!

This program includes 3 full body gym sessions and 2-3 running sessions per week. The 15 week program includes 3 different blocks that progress from a muscle building focus to a speed and power focus getting you primed just in time for pre-season. The running progresses from an aerobic focus; building up your tank and the km’s in your legs to an anaerobic focus; including higher intensity interval sessions that will get you ready that time trial! No matter your goals for the off season this program has it all covered!

Block 1 (Foundation building): 5 sessions per week, 3 gym + 2 runs, Block 2 (Strength): 6 sessions per week, 3 gym + 3 runs Block 3 (Power): 6 sessions per week, 3 gym + 3 runs

Designed with the demands of AFLW in mind, this program Get started today for just $150AUD (price posted BELOW is in USD)

You will need access to a fully equipped gym and ideally a running watch or app like STRAVA to track distance and pace. Make sure you are injury free and medically cleared before starting any program.

$100

Get WAFLW Off Season

Science-Based Programming

This programs has been designed using my background in sport science, 6+ years industry experience in strength & conditioning and personal experience as an AFLW athlete. It contains fundamental movement patterns specific for improving strength and power for football and uses progressive overload principles to get you to primed and ready for your best pre season yet!

Football Specific

This program has been designed with the unique and complex demands of AFL in mind. From the various positions you get exposed to on field, to heavy contact, to high speed and large running loads. Everything has been designed to help improve your overall athletic capacity including strength, power, and endurance all while helping reduce injury risk.

Features

Programming 6 days per week

3 GYM sessions per week + 2-3 RUNS per week

Exercise Video Guidance

Instructional videos to guide your training and make execution easy

Delivered through TrainHeroic

All your training in the one place! A free and user friendly app.

Equipment

Required

Weight training equipment, cable machines, plyo boxes/hurdles, r

Recommended

Running watch, heart rate monitor, quality running shoes

Sample Week

Week 1 of 15-week program

Sunday

Welcome - how to use the app

Welcome!

Monday

Block 1; Week 1 Day 1

Couch Stretch (Hip Flexors)

2 x 30

Wall Sit

2 x 30

Dead Bug

2 x 12

Seated BB squat jump

3 x 5

Pause Back Squat

3 x 6

Hip Thrust

3 x 8

DB Bench Press

3 x 10

Seated Cable Row (Neutral)

3 x 10

2x DB single leg RDL

3 x 10

Prone Machine Hamstring Curl

2 x 10

Standing Calf Raise - Smith Machine

2 x 10

Suitcase Carry

2 x 10

Tuesday

Run 1 - Fartlek

Run-Specific Warm-Up

1 x 10:00

Run

1 x 25:00

Wednesday

Week 1 Day 2

Box Pigeon Stretch

2 x 30

Monster Walks

2 x 10

Jump Rope

2 x 30

Trapbar Jumps (concentric)

3 x 5

Trap Bar Deadlift

3 x 8

DB Bulgarian Split Squat

3 x 8

Seated DB Shoulder Press

3 x 10

Eccentric Pull Up (neutral grip)

3 x 6

Goblet Lateral Lunge

3 x 8

Resistance Band Row to External Rotation

2 x 8

Seated Calf Raise

2 x 12

Landmine Anti-Rotation

2 x 10

Friday

Week 1 Day 6

Supine Banded Hamstring Stretch

2 x 30

Butterfly Stretch

2 x 30

Single Leg Glute Bridge

2 x 8

Sled March

2 x 20

Single Leg Seated Box Jump

3 x 5

Leg Press

3 x 10

BB RDL

3 x 8

Paused Push-Up

3 x 6

TRX Row

3 x 10

Hammer Curl + Press

3 x 10

Single Leg Extension

2 x 10

Single Leg Calf Raise (Smith Machine A-frame)

2 x 8

Weighted Plank Hold

2 x 0:30

Saturday

Zone 2 Slow run

Run-Specific Warm-Up

1 x 5:00

Run

1 x 20:00

Coach

More from Kauffman Coaching

Kauffman Coaching

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 4 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.

Work that shows on the field!

The off season is where real progress happens. So when the season starts, you’re already ahead. Every session is a step closer to your goals, and the work you put in now is what separates good athletes from great ones. Don’t wait for game day to get better

Get WAFLW 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!

Who is this program recommended for?

Any athlete serious about their football! This program is an intermediate program meaning it is best suited to those with some gym and training experience. If you're new to structured training check out my beginner programs!

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. 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."

Emily Bennett

West Perth League/ Former Eagles AFLW

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."

Ben Robinson

Peel Thunder

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."