Goal: Power & Explosiveness
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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Lower Strength
Name: Split Squat
SETs: 5
Reps: 8
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Acceleration
Name: Kneeling Sprint Start Left
SETs: 3
Reps: 3
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Acceleration
Name: Kneeling Sprint Start Right
SETs: 3
Reps: 4
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Lateral Movement
Name: Lateral Skater Deceleration
SETs: 3
Reps: 30 SECS
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Speed Mechanics
Name: Triple High Knee Skater
SETs: 3
Reps: 30 SECS
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Vertical
Name: Box Jumps
SETs: 3
Reps: 6
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Rotational Power
Name: Rotational Med Ball Slams
SETs: 3
Reps: 6
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Upper Strength
Name: Glute Bridge Bench Press
SETs: 5
Reps: 8
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Upper Power
Name: Plyo Bench Push Ups
SETs: 2
Reps: 6
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Functional Power
Name: Med Ball Throw Kneeling Left
SETs: 3
Reps: 6
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Functional Power
Name: Med Ball Throw Kneeling Right
SETs: 3
Reps: 6
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Upper Strength
Name: Med Ball Push Ups Swap Hands
SETs: 3
Reps: AMAP
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Lower Strength
Name: Single Leg Deadlift Left
SETs: 4
Reps: 6
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Lower Strength
Name: Single Leg Deadlift Right
SETs: 4
Reps: 6
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Lateral Movement
Name: Skater Ball Slam
SETs: 3
Reps: 30 SECS
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Full Body Strength
Name: Glute Bridge Bench Press
SETs: 3
Reps: 12
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Full Body Strength
Name: Glute Bridge Pullover
SETs: 3
Reps: 12
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Lower Power
Name: Bulgarian Jumps
SETs: 3
Reps: 6
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