AFL OFF SEASON PROGRAM
Stronger By Design - Training & Performance
FootballWhile 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!
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
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
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
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%
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
Conditioning
A
Recovery Points System
Your goal is to get 30 points of recovery within the 24hour period. ** 15 Points ** >8 hours of sleep ** 10 Points ** 7-8 Hours of Sleep Meal within 1 hour post training/game with water, protein and carbs Napping (90mins = 1 sleep cycle) Low Intensity & impact Aerobic Activity (Swim, walk or cycle) >20mins Ice Bath or Ocean Swim/Leg Flush (7- 15mins) Hot/Cold Shower (7-15mins off 30s hot / 30s cold) Massage or Float Tank (45-60mins) ** 5 Points ** Napping (20-30mins) Full Body Foam Rolling (10-15mins) Lower Body Compression while Sleeping ** -10 Points ** <6 Hours of Sleep
Joel Sacco
Strength & Conditioning Coach
Hugh Hamilton
Strength & Conditioning + Carlton VFL Development Coach
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
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!"
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!"
