Goal: Endurance & Movement
Overview: The AFL Training Program is designed to develop sport-specific strength, power & explosiveness, and endurance & movement across the off-season, pre-season, and during the season. Follow this comprehensive 3-day program, in conjunction with the AFL Nutrition Plan, to see optimal improvement in performance.
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Endurance
Name: 15 Min Jog
SETs: 1
Reps: 1
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Endurance
Name: 3 Min Run
SETs: 1
Reps: 1
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Endurance
Name: 5 Min Jog
SETs: 1
Reps: 1
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Endurance
Name: 2 Min Run
SETs: 1
Reps: 1
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Endurance
Name: 5 Min Jog
SETs: 1
Reps: 1
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Endurance
Name: 1 Min Run
SETs: 1
Reps: 1
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Lower Power
Name: Box Jumps
SETs: 3
Reps: 3
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Lower Strength
Name: Zercher Squats
SETs: 4
Reps: 5
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Upper Strength
Name: Chin Ups
SETs: 4
Reps: AMAP
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Lateral Movement
Name: Bulgarian Jumps Side To Side
SETs: 3
Reps: 6
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Speed
Name: Step Up Jumps
SETs: 3
Reps: 4
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Endurance
Name: Burpee Side Shuffle
SETs: 3
Reps: 1 MIN
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Agility
Name: Fast Feet On Plate
SETs: 3
Reps: 30 SECS
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Agility
Name: Side To Side Plate Agility
SETs: 3
Reps: 30 SECS
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Lateral Movement
Name: Hip Switches
SETs: 3
Reps: 1 MIN
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Balance
Name: Lunge KB Under Swings Left
SETs: 3
Reps: 12
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Balance
Name: Lunge KB Under Swings Right
SETs: 3
Reps: 12
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Movement Patterns
Name: Burpee Side Roll
SETs: 4
Reps: 1 MIN
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