AFL In Season Program
Evolve Athlete Development
Football , Field Sports, Strength & ConditioningTraining twice a week. Playing Saturday. Where does the gym fit?
This program takes the guesswork out of your in season strength and conditioning.
Across 8 weeks you'll use targeted full body strength sessions, speed exposure, recovery and an optional game day primer to help maintain your physical qualities without carrying unnecessary fatigue into game day.
No junk volume. No smashing your legs three days before a game. No random conditioning just for the sake of getting tired.
Just a structured in season program designed to keep you strong, fast and ready to play.
By signing up, you confirm that you have completed the required health screening and will consult a qualified professional if you have any medical concerns before participating.
Price is advertised in US dollars.
Circuit
A
UNDERSTANDING RPE What Is RPE? RPE stands for Rate of Perceived Exertion. It is used to help you select an appropriate training load based on how many repetitions you feel you could still perform at the end of a set. The higher the RPE, the harder the effort. RPE 6 - Comfortable effort. You should feel like you could perform approximately: 4 additional repetitions RPE 7 - Moderately hard effort. You should feel like you could perform approximately: 3 additional repetitions RPE 8 - Hard effort. You should feel like you could perform approximately: 2 additional repetitions RPE 8.5 - Very hard effort. You should feel like you could perform approximately: 1 additional repetition
Circuit
B
Warm Up Bike x 3 min Walking Lunges x 10/side Leg Swings x 10/side Bodyweight Squat x 10 Glute Bridge x 10 Progressive Squat Warm-Ups
C
Box Jump
3 x 3
D
Back Squat
3 x 5
E
DB Bench Press
3 x 6
F
Chest-Supported DB Row
3 x 8
G
Hip Thrust
3 x 6
H
DB Shoulder Press
2 x 8
I
Cable Facepull
2 x 12
J
Calf Raise
2 x 10
K
Paloff Press
2 x 8
Circuit
A
WARM-UP Easy Jog × 2 min Lateral Shuffle × 10m each direction Backward Jog × 20m Leg Swings 10 Forward/Backward each leg 10 Side-to-Side each leg Walking Quad Stretch 10m World's Greatest Stretch 3 reps each side Activation Glute Bridge 10 reps Walking Lunge 10m Calf Raises 15 reps Sprint Mechanics A-Skips 2 × 20m Fast Feet 2 × 10m High Knees 1 × 20m Butt Kicks 1 × 20m Progressive Build Ups 20m @ 60% 20m @ 75% 20m @ 85% Walk Back Recovery
B
Run
Circuit
C
Speed Coaching Notes Full recovery between efforts Every sprint should be fast and technically sound Focus on quality, not fatigue Stop if speed drops significantly You should finish feeling fresh for football training Sprint Intent Scale 20m efforts = 95-100% 30m efforts = 95-100% Do not turn this into conditioning. The goal is to expose the body to sprinting and maintain speed qualities during the season.
Circuit
A
WARM-UP Easy Jog × 2 min Lateral Shuffle × 10m each direction Backward Jog × 20m Leg Swings 10 Forward/Backward each leg 10 Side-to-Side each leg Walking Quad Stretch 10m World's Greatest Stretch 3 reps each side Activation Glute Bridge 10 reps Walking Lunge 10m Calf Raises 15 reps Sprint Mechanics A-Skips 2 × 20m Fast Feet 2 × 10m High Knees 1 × 20m Butt Kicks 1 × 20m Progressive Build Ups 20m @ 60% 20m @ 75% 20m @ 85% Walk Back Recovery
B
Run
C
Run
D
Run
E
Run
Circuit
F
Cool Down 3-5 min easy walk and stretch
Circuit
A
Warm Up Bike x 3 min Walking Lunges x 10/side Leg Swings x 10/side Bodyweight Squat x 10 Glute Bridge x 10 Progressive Squat Warm-Ups
B1
Front Squat
3 x 4
B2
Box Jump
3 x 3
C1
Incline DB Bench Press
3 x 6
C2
Lat Pulldown
3 x 8
D1
Trap Bar Deadlift
3 x 5
D2
Broad Jump
3 x 3
E1
Reverse Lunges
3 x 5
E2
Standing Landmine Press
3 x 6
F1
Seated Row
3 x 8
F2
Copenhagen Plank
3 x 25
G
Calf Raise
3 x 10
Circuit
A
Warm-Up Easy Jog × 3 min Leg Swings × 10 each direction Walking Hamstring Sweep × 10m Walking Lunge + Rotation × 10m Hip Openers × 10m Lateral Shuffle × 2 × 10m Carioca × 2 × 10m Back Pedal × 2 × 10m Sprint Prep A-Skips × 2 × 20m Fast Feet × 2 × 10m Build Ups 20m @ 60% 20m @ 75% 20m @ 85%
B
Run
C
Run
D
Run
E
Run
Circuit
F
Cool Down 3-5 min easy walk and stretch
Circuit
A
WARM-UP Easy walk, bike or jog x 2 minutes Hip Flexor Stretch x 30 sec/side World's Greatest Stretch x 3/side Leg Swings x 10/side Walking Lunge x 10m High Knees x 10m Butt Kicks x 10m A-Skips x 20m Progressive Build Ups 20m @ 60% 20m @ 75% 20m @ 85% Coaching Notes Gradually build speed Stay relaxed Focus on quality movement
Circuit
B
OPTION A | GYM PRIMER Pogo Hops 2 x 10 - Rest: 30 sec Box Jump 2 x 3 - Rest: 60 sec Focus on fast, explosive take-off. Med Ball Chest Pass 2 x 3 - Rest: 45 sec Throw with maximum intent. Trap Bar Jump 2 x 3 - Rest: 60 sec Light load only. Focus on speed. Coaching Notes Maximum intent Explode on every rep Full recovery between sets
Circuit
C
OPTION B | FIELD PRIMER Pogo Hops 2 x 10 - Rest: 30 sec Vertical Jump 2 x 3 - Rest: 45 sec Maximum intent. Broad Jump 2 x 3 - Rest: 45 sec Maximum intent. Accelerations 2 x 10m - Rest: Full recovery Focus on sharp first-step acceleration. Coaching Notes Maximum quality Stick every landing Finish feeling explosive
Circuit
A
Warm-Up Easy Jog × 3 min Leg Swings × 10 each direction Walking Quad Stretch × 10m Walking Hamstring Sweep × 10m World's Greatest Stretch × 3/side Adductor Rock Backs × 10/side Glute Bridge × 10 Bodyweight Squat × 10 Walking Lunge × 10m Calf Raise × 15 A-Skips × 2 × 20m High Knees × 2 × 20m Butt Kicks × 2 × 20m Straight Leg Bounds × 2 × 20m Build Ups 20m @ 60% 20m @ 75% 20m @ 85% 20m @ 95%
B
Run
C
Run
D
Run
E
Run
Circuit
F
Cool Down 5 min easy walk and stretch
Robbo
25 years fitness experience, strength and conditioning coach with experience working with junior and senior players and a strong interest in strength and conditioning. My programs focus on practical, no fuss training that builds strength, speed and resilience while keeping players ready to perform on game day.
The goal isn’t to do more, it’s to do the right work at the right time. Stay strong, stay fast, manage your recovery and arrive at game day ready to perform.
Get AFL In Season Program