AFL OFF SEASON PROGRAM

Stronger By Design - Training & Performance

Football
Coaches
Joel Sacco and Hugh Hamilton

While football training is over for the year it doesn't mean your training should be over along with it!

This is the perfect opportunity to be exposed to high performance strength and conditioning which will help you learn how to complete comprehensive warmups for both the weight room and on field training, expose you to training that is aimed at developing key athletic qualities such as speed, acceleration, jumping/landing and plyometrics for those reactive and spring like qualities!

Whats involved:

  • Strength & hypertrophy periodised for the current time in a AFL season.
  • Running mechanics.
  • Plyometrics.
  • Acceleration / Speed work.
  • Aerobic capacity.
  • Landing mechanics & force absorption.

Don't wait, invest in your performance!

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Train like an athlete!
This program exposes you to key movement patterns and skills to enhance your movement efficiency related to your sport. Here we don't only focus on getting strong, we focus on how you move which is critical to athletic attributes that are well desired within your sport. Become the best YOU can be!
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Follow an athletic plan designed for you
Follow a plan over Christmas that trains ALL qualities needed to set you up for big year on the field performing at your best and reducing the likelihood of injury.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder know you better and keep you going longer, all through an apP
Equipment
Required
Dumbbells // Bench // Resistance Bands // General gym equipment
Recommended
Barbell // Squat Rack
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Session 1

Prep

A

Full body Prep #6

1 Round: - Side lying windmill x 10 - 90/90 hip rotations x 8 ES - Knee to wall x 10 ES - Prayer Stretch x 10 2 Rounds: - Mini Band Standing clams x 12 ES - Banded shoulder external rotation x 10 ES - Incline OR prone weighted OR non weighted YTWA x 8 rounds - TKE x 12 ES

Skill/Tech

B

Extensive Plyometrics Level 1

Warm up: Aim = to warm up joints and tissues - we want to be nice a bouncy here with slow ground contracts, low intensity Rudiment jump series over 10m (1 round) 1. Double leg: Forwards, backwards, left & right 2. Single Leg (Complete each side - reduce distance if needed): Forwards, backwards, left & right Extensive (Rhythm) x 2 Rounds - Forward to backward single leg line hops x 10 - Left to right single leg line hops x 10 - Forward pogo jumps x 10m - Heidans + Med ball x 10 (only add medal if needed, try and stick the landing before jumping to the other side)

C1

Back Squat

3 x 8

C2

Kettlebell Side Plank

3 x 0:45

D1

Standing Military Press

3 x 8

D2

Pull-Up

10, 8, 6

E1

Smith Machine Calf Raise

3 x 10

E2

Seated Face Pulls

3 x 10

E3

Bicep Curls - 21's

3 x 21

Tuesday
Week 1 Session 2 

Prep

A

Field Warm-up

2 Rounds: - Worlds greatest stretch x 10 ES - Couch stretch x 45 sec ES - 90/90 hip rotations x 10 ES - Slow calf pump stretch x 12 ES 1 Round: - Heel walks x 10m - Ankle march x 10m - Walking hamstring stretch x 10m - Walking lunge + rotation x 10m - Straight leg bounds (start slow build speed) x 20m

Running Mechanics Level 1

B

SERIES A: 1 Round Wall Accel Iso x15sec ES Wall Accel Load & Lift x5 ES @Smooth Front on wall hip lock + hand reach. SERIES B: 2 Rounds A March x10m @Aggressive A Skip x10m @Rhythm Pistons (no resistance) x10m @Aggressive SERIES C: 1 Round Sprint 5 x 20m @Build from 60 through to max effort. Note: Walk back recovery for sub maximal efforts (lower than 90%) but rest 2-3 min in-between top speed reps. SERIES D: 1 round: NOTE: juniors can finish the session after series D. Older athletes, continue to aerobic power next. 50m sprint efforts @ every 45 secs x 5 5 min break 100m sprint efforts @ every 75 sec x 5

Conditioning

C

Aerobic Power Phase 2

Active Short Intervals Week 1: 00:30 ON @ 100% 00:30 OFF @ 70% 2-3 Sets of 5min Week 2: 00:30 ON @ 100% 00:30 OFF @ 70% 2-3 Sets of 6min Week 3 00:30 ON @ 100% 00:30 OFF @ 70% 2-3 Sets of 7min Week 4: 00:30 ON @ 100% 00:30 OFF @ 70% 2-3 Sets of 8min

Wednesday
Week 1 Session 3

Prep

A

Full body Prep #6

1 Round: - Windmill x 10 - 90/90 hip rotations x 8 ES (if too difficult hands can be on the ground behind) - Knee to wall x 10 ES (keep heel on the ground) - Prayer Stretch x 10 2 Rounds: - Mini band standing clams x 10 ES - Banded shoulder flexion x 10 ES - Incline OR prone weighted OR non weighted YTWA x 8 rounds - TKE x 12 ES

Speed/Agility

B

Game Speed Acceleration Phase 1

Series 1: Wall Accel Load & Lift x5 ES @Smooth to Fast Wall Switch x 5 ES Wall facing hip lock + hand reach x 8 ES Series 2: A march x 10m Power Skip @Distance A Run x15m @Shapes Series 3: Hill Sprint 5 x 15m @Build 70-85% *No Access to Hill: Alternate Band Resisted Sprint & Free Sprint* *Walk Back Recovery B/W Warm Up Reps + 2-3mins B/W Top Reps*

C1

Barbell Bench Press

3 x 8

C2

Chest Supported Dumbbell Row

3 x 8

D1

Hip Thrust

3 x 8

D2

Leg Extension

3 x 8

E1

Seated Lateral Raise

3 x 8

E2

Incline Row to External Rotation 90/90

3 x 8

Thursday
Week 1 Session 4

Prep

A

Field Warm-up

2 Rounds: - Worlds greatest stretch x 10 ES - Couch stretch x 45 sec ES - 90/90 hip rotations x 10 ES - Slow calf pump stretch x 12 ES 1 Round: - Heel walks x 10m - Ankle march x 10m - Walking hamstring stretch x 10m - Walking lunge + rotation x 10m - Straight leg bounds (start slow build speed) x 20m

running

B

1 Round Wall Accel Iso x15sec ES Wall Accel Load & Lift x5 ES @Smooth Front on wall hip lock + hand reach. 1 Round A March x10m @Aggressive A Skip x10m @Rhythm Pistons (no resistance) x10m @Aggressive

4 x 1km efforts

C

4 x 1km @70% 4 min rest in-between efforts. Work hard and try and maintenance your pace across the reps. Note: Junior athletes can reduce this to 3 x 1km efforts @50-60%

Friday
Week 1 Session 5

Prep

A

Full body Prep #6

1 Round: - Windmill x 10 - 90/90 hip rotations x 8 ES - Knee to wall x 10 ES - Prayer Stretch x 10 2 Round: - Standing clams x 10 ES - Banded shoulder flexion x 10 ES - Incline OR prone weighted OR non weighted YTWA x 8 rounds - TKE x 12 ES

Skill/Tech

B

Deceleration Vertical Level 1

2 rounds - Tall to short x 4 - Tall to short x 4 ES - Altitude landing x 4 (start small and increase if competent. Remember we want to stick the pre-determined position that we completed in the tall to short drills) Rest = 90 sec in-between rounds

C1

Trap Bar Deadlift

3 x 8

C2

Hollow Hold + Pallof Press

3 x 12

D1

Single Arm Landmine Press

3 x 8

D2

Seated Row

3 x 8

E1

Prone Single Leg Hamstring Curl

3 x 8

E2

Single Leg Calf ISO Hold

3 x 0:45

E3

Tricep Pushdown

3 x 10

Coaches
coach-avatar Joel Sacco

Strength & Conditioning Coach

coach-avatar Hugh Hamilton

Strength & Conditioning + Carlton VFL Development Coach

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Get in front of your competition

Don't miss this opportunity to better yourself as an athlete over the Christmas break. Come back to your footy club in great condition - faster, stronger, and more powerful to assure a break out year ahead!

Get AFL OFF SEASON PROGRAM
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FAQs
Is the cost ($40) in USD?
Yes it is as train heroic is an American based software. This will amount to $59.99 AUD.
Will I be able to track my progress as I go?
Yes! Train heroic tracks the data you place in, so that you will know exactly what load you completed the week prior. You can also go into detail with graphs and estimated 1RM.
Is there alternatives for people who don't have the equipment needed?
Yes there are alternatives in the notes for the main exercises. There are also regressions for those with a younger training age. However, you will have live access to us as coaches, where we can change things on your program if needed!
What happens if you're a beginner?
With the main exercises that might be challenging for people with lower competency we have given options for alternative lifts. Even if you prefer a different variation of the same movement patten (eg. A goblet squat over a back squad) you will still get benefit from this program.
What happens if I miss a day?
Even though the training days are scheduled in a particular order, these can be changed to suit your holiday schedule! So you can mix and match depending on what works for you over the four weeks. However, we do advise to follow the schedule as closely as possible.
The Proof
verified-athlete-avatar Matthew Alvis

Football Player

Verified Athlete

"After completes 3 days a week with consistent coaching, a detailed program and encouragement, we've successfully rehabilitated past injuries and I'm the fittest I have been in a long time!"

verified-athlete-avatar Ben Alessandrini

Football Athlete

Verified Athlete

"Despite my ankle injury in December, the program has made it stronger than ever and my movement, change of direction and speed has never been better!"

AFL OFF SEASON PROGRAM