LEGACY FOOTBALL
Legacy health and performance
LEGACY FOOTBALL is year round Australian rules football performance program designed to prepare you to an AFL level standard.
At every level of competition, there is a clear difference in athletic profile. There is an increase in strength, speed, power and fitness. My goal, is to give you an unbelievable advantage within your level of competition by training with the goal of reaching the gold standards. We train to reach AFL level standards.
In this program there are 6 specific blocks. Off-season, pre-season (pre-Christmas), Christmas break, pre-season and in-season.
Off-season: In the off-season we have a focus on building strength, power and speed whilst still maintaining our aerobic capacity with a moderate running volume.
Pre-season (pre-Christmas): We reduce the lower body volume in the gym to ensure we are recovering between sessions. There is still a large emphasis on speed development and we include substitute running sessions for the nights that you can’t make training.
Christmas break: The Christmas break is another chance to focus in on strength and power. However this time, we are looking to maintain the training loads that you have built up over the pre-season sessions. That means some challenging track sessions!
Pre-season: Much like the pre-Christmas block, we want to ensure that you are not overloading your legs between the training track and the gym. We will look to maintain the progress you’ve made in the gym, whilst you build your football specific training volume.
In-season: Once we hit pre-season games, we will transition to our in-season structure. For this long block, we will look to maintain a solid strength routine, that allows for maximal recovery come game day. Pre-training speed work is included (if your club doesn’t already include this in your team sessions) and we also provide substitute sessions for the times that you may miss.
This program is for players who want to leave no stone unturned! It takes away the guess work and ensures you are doing all of the right things to dominate your level of competition.
A
Barbell squat with bands
4 x 5
B
Close-grip bench press
8, 8, 6, 6
C1
Single-arm dumbbell row
3 x 8
C2
Dumbbell push press
3 x 8
D
Hip Thrust (Machine)
3 x 6
E1
Incline dumbbell Press
3 x 10
E2
Incline rear delt fly
3 x 10
F
Single-leg seated calf raise isometric
3 x 5
Conditioning
A
FOOTBALL TRACK WARM UP
WARM UP: MOBILITY 1. Lateral lunge with knee to elbow x 6-8 each side 2. Single-leg sprinter flow x 8-10 each side 3. Lunge and twist x 10m x 2 sets DYNAMIC: 1. High knee skip x 20-30m 2. Mini pogo's x 10m 3. Lunge jump x 10 x 3 sets STRIDE THROUGHS 1. 3 x 30m high knee runs (slow walk back) 2. 3 x 30m runs @ 6/10 pace (slow walk back) 3. 3 x 30m run throughs @ 8/10 pace (slow walk back) 4. 2 x 20m run throughs @ 9/10 pace (very slow walk back)
B
Broad Jump
3 x 5
C
Continuous lateral hop
3 x 5
D
Zig-zag single-leg hops
3 x 6
E
run
10 x 5:00
A
weighted box jump
4 x 3
B
Half-kneeling landmine press
3 x 8
C
medicine ball toss
3 x 3
D1
Chest dips
3 x 8
D2
Farmers carry
3 x 0:45
E
TrapBar jump (hang)
5 x 3
F
Neutral-grip front raise
3 x 8
G1
Rope triceps extensions
3 x 12
G2
ez-bar curl
3 x 12
Conditioning
A
FOOTBALL TRACK WARM UP
WARM UP: MOBILITY 1. Lateral lunge with knee to elbow x 6-8 each side 2. Single-leg sprinter flow x 8-10 each side 3. Lunge and twist x 10m x 2 sets DYNAMIC: 1. High knee skip x 20-30m 2. Mini pogo's x 10m 3. Lunge jump x 10 x 3 sets STRIDE THROUGHS 1. 3 x 30m high knee runs (slow walk back) 2. 3 x 30m runs @ 6/10 pace (slow walk back) 3. 3 x 30m run throughs @ 8/10 pace (slow walk back) 4. 2 x 20m run throughs @ 9/10 pace (very slow walk back)
B
3-point start acceleration
10, 10, 20, 20, 30, 30
C
Turn-and-go sprint
4 x 2
D
fly 40's
4 x 40
E
run
8 x 2:00
F
run
4 x 4:00
A
Dumbbell press
8, 8, 6, 6
B
Single-leg mini hops
6 x 0:10
C
Neutral-grip pull up
4 x 8
D
Depth jump
3 x 3
E1
Seated cable row (supinated grip)
3 x 10
E2
High incline press
3 x 8
F
Trapbar high pull
4 x 5
G1
Weighted triceps push ups
3 x 12
G2
Single-arm cable curl
3 x 10
Conditioning
H
LOWER BODY MOBILITY
1. Horse-stance squat x 6 (3 second pause at the bottom) 2. Long lunge hip flexor with reach x 15-20 second hold each leg 3. Single-leg sprinter flow x 8-10 each leg 4. Lateral lunge with knee to elbow x 6 each side 5. Supine hip rotations x 8-10 each side Repeat for 2-3 sets. Mobility work should always be pain free! If a position is uncomfortable try a less intense stance (reduce the range of motion), or get in contact for an alternative.
Conditioning
A
FOOTBALL TRACK WARM UP
WARM UP: MOBILITY 1. Lateral lunge with knee to elbow x 6-8 each side 2. Single-leg sprinter flow x 8-10 each side 3. Lunge and twist x 10m x 2 sets DYNAMIC: 1. High knee skip x 20-30m 2. Mini pogo's x 10m 3. Lunge jump x 10 x 3 sets STRIDE THROUGHS 1. 3 x 30m high knee runs (slow walk back) 2. 3 x 30m runs @ 6/10 pace (slow walk back) 3. 3 x 30m run throughs @ 8/10 pace (slow walk back) 4. 2 x 20m run throughs @ 9/10 pace (very slow walk back)
B
shuttle run
8 x 0:10
C
Accelerations
20, 20, 30, 30, 30
D
Decelerations
5 x 40
E
run
5 x 0:20
F
run
10 x 1:00
G
run
10 x 2:00
Chris Dalmau
I have been working with footballers at all levels for over 10 years. Through experience, along with a Masters in Exercise Science, I have continuously developed my understanding of football performance and the athletic requirements of players. Today, I work with players of all levels in-person and online across the entirety of the season.
When you join a team you’re getting more than programming, you’re joining an online community.
LEGACY FOOTBALL
LEGACY FOOTBALL
LEGACY FOOTBALL
