Australian Rules Preseason
Miles Fitness & Performance
FootballTake your game to the next level and train like a pro by developing your speed, agility and explosive power, whilst building a strong, robust body to minimise your risk of injury (for under $10AUD per week, for 24 weeks).
This program will focus on the demands specific to Australian Rules Football and help you develop the athletic attributes relevant to your sport as well as bulletproof your body against common injuries sustained in-season. Over the course of 24 weeks it starts with a general preparation phase to master the basics, and transitions to more specific and relevant phases as the season nears.
This program includes 3 gym based sessions as well as 3 running based sessions to target all aspects of your athletic ability including;
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Speed & agility to help break away from packs and evade your opponent
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Strength & power to break out of congested packs and tackle harder
Repeat sprint ability and endurance to run your opponent off their legs and finish games strong
Prep
A
Running Warm Up
1 Rounds: Hip Thrusts x12 SL Hip Thrusts x12 Clams x15 Crab Walks x12 BW Squats x12 Leg Swings (forward/back, side to side) 15-20m each: A-skips B-skips Walking Lunge with Twist Sweep Throughs High Knee Leaps Zig Zags x3 @ 60, 70, 80% Sprints (100%) x3
B
Straight Leg Bounds to Sprint
1 x 6 @ 25
C
5-10-5 Pro Agility
6 x 20
D
Sprint
10 x 60
Prep
A
Warm Up / Activation
2 Rounds: Hip Thrusts x10 SL Hip Thrusts x10 Clams x15 Crab Walks x12 BW Squats x12 Banded Rows x12 Banded Face Pulls x12 Chest Fly x12 DB Hammer Curls x12 Banded Tricep Extension x 12 Plank x 30s Side Plank 30s
B
High Pogos Over Hurdles
3 x 6
C
Trap Bar Jump
3 x 3
D1
Split Stance Landmine Press
3 x 8
D2
Inverted Row
3 x 10
E
Sled Push
3 x 10
F1
Barbell Roll Outs
3 x 10
F2
Band Rotations
3 x 10
Prep
A
Running Warm Up
1 Rounds: Hip Thrusts x12 SL Hip Thrusts x12 Clams x15 Crab Walks x12 BW Squats x12 Leg Swings (forward/back, side to side) 15-20m each: A-skips B-skips Walking Lunge with Twist Sweep Throughs
B
Sprint
2 x 6 @ 50
C
Lap Around the Oval
1 x 4 @ 400
D
Light Jog
1 x 5:00
Prep
A
Warm Up / Activation
2 Rounds: Hip Thrusts x10 SL Hip Thrusts x10 Clams x15 Crab Walks x12 BW Squats x12 Banded Rows x12 Banded Face Pulls x12 Chest Fly x12 DB Hammer Curls x12 Banded Tricep Extension x 12 Plank x 30s Side Plank 30s
B1
Paused DB Bench Press
3 x 10
B2
Lat Pulldown
3 x 10
B3
Band Pull-Apart
3 x 10
C1
Seated DB Shoulder Press
3 x 12
C2
Bent Over Row
3 x 12
D
Standing Curl + Press
3 x 8
E
3-way Shoulder Shocker
3 x 8
F
Dead Bug
3 x 12
Prep
A
Warm Up / Activation
2 Rounds: Hip Thrusts x10 SL Hip Thrusts x10 Clams x15 Crab Walks x12 BW Squats x12 Banded Rows x12 Banded Face Pulls x12 Chest Fly x12 DB Hammer Curls x12 Banded Tricep Extension x 12 Plank x 30s Side Plank 30s
B
Paused Back Squat
3 x 8
C
Deficit Lunge
3 x 10
D
Romanian Deadlift
3 x 12
E1
Goblet Squat
3 x 12
E2
Barbell Hip Thrust
3 x 12
F
Calf Raise
3 x 15
G
Paloff Press
3 x 10
Prep
A
Running Warm Up
1 Rounds: Hip Thrusts x12 SL Hip Thrusts x12 Clams x15 Crab Walks x12 BW Squats x12 Leg Swings (forward/back, side to side) 15-20m each: A-skips B-skips Walking Lunge with Twist Sweep Throughs
B
Run
1 x 30:00 @ MAX
Get a head this preseason and give yourself the best opportunity to perform at the highest level starting round 1
Get Australian Rules Preseason
Caleb Harward
Premier Division Football Player
Verified Athlete"Recently started working with Kris. The Gym has fantastic vibes and everyone is super welcoming. Awesome culture! As for Kris he is an awesome coach. He has a big focus on educating his clients and making them better athletes. If you’re looking for a new coach or gym this joint is a no brainer!"
Kurtis Shine
Coburg Football Club Senior Women's
Verified Athlete"Since starting with Kris I’ve noticed huge changes in my athletic ability. He has a wealth of knowledge in his field and is extremely supportive and encouraging which has helped me excel not only my sport but my strength and attitude towards training. Could not recommend anyone higher!"
