New

AFL In-Season 3-day gym program

SoC Coaching

Coach
Seamus O'Callaghan

You have put all the hard work in through the pre-season. When games start that doesn't mean gym stops.

Having a structured gym program throughout the season will allow you to bounce back after games for training, maintain & build on the strength you built in pre-season, and prime yourself to perform bets on game day.

This program is for 16+yo footy players with some gym experience.

$40
Get AFL In-Season 3-day gym program
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Maintain & Build Strength
All AFL players need strength throughout the season to withstand the stresses of training and games every week
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Recovery Day
Rest is great after a game but getting your body moving on the days between your game and next training session can aid in recovery and have you ready to go once training comes
Features
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Programming 3 days per week
Day 1 - recovery & uppers Day 2 - main lift Day 3 - priming session
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Dumbells // Med Ball // Cable Machines
Recommended
Bands
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Sample Week
Week 1 of 8-week program
Sunday
Regen + Uppers

A1

Couch Stretch (Hip Flexors)

2 x 30

A2

Pigeon Stretch

2 x 2 @ 20

A3

WORLD'S GREATEST STRETCH

2 x 3

B1

Side Lunge

3 x 6

B2

High Plank Drag

3 x 8

B3

DB Seated Single Leg Calf Raise

3 x 10

C1

Chin-Up

3 x 6

C2

Box Squat

3 x 6

D1

Incline Bench Press

3 x 8

D2

Cable Facepull

3 x 8

Tuesday
Main Lift

A1

Prone Scorpion

2 x 4

A2

Bird Dog

3 x 5

A3

Hindu Push-Up

3 x 5

A4

Walking Lunge with Rotation

2 x 4

B1

Copenhagen Plank

3 x 20

B2

DB Overhead Reverse Lunge

3 x 6

B3

Hollow Hold

3 x 30

C1

Seated Box Jump

3 x 4

C2

Lateral Bound

3 x 4

D1

Trap Bar Deadlift

3 x 6

D2

DB Shoulder Press

3 x 8

E1

Barbell Step Ups

3 x 5

E2

1-Arm DB Row

3 x 8

Thursday
Priming session

A1

Prone Scorpion

1 x 5

A2

Walking Lunges

1 x 5

A3

Inchworm Push-Up

1 x 6

B1

Standing DB Calf Raise

3 x 20

B2

Paloff Press

3 x 6

B3

Single Leg Glute Bridge

3 x 6

C1

Hip Thrust

3 x 5

C2

DB Bench Press

3 x 6

C3

Standing Broad Jump

3 x 4

D1

Chest-Supported DB Row

3 x 6

D2

Medicine Ball Slam

3 x 3

Coach
More from SoC Coaching
coach-avatar Seamus O'Callaghan

S&C Coach with 8+ years experience across multiple sports including AFL, basketball, soccer and more

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Don't fall behind

stopping gym in-season can increase your risk of injury. Maintain a quality, structured program can continue to build resilience, power and explosive all season long

Get AFL In-Season 3-day gym program
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FAQs
When do I do the regen day?
The regen day can be done within 1-2 days after your game, ideally the day before your next training. Can be done the morning of the first training of the week
Won't I be sore doing gym the day before a game?
A priming session the day before a game is designed with short range of motion, concentric focused exercises to minimise the DOMS we typically feel after a gym session
AFL In-Season 3-day gym program
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