Musashi Performance Lab

Pre season AFL

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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

  • Acceleration

    Name: Kneeling Sprint Start Left

    SETs: 3

    Reps: 3

  • Acceleration

    Name: Kneeling Sprint Start Right

    SETs: 3

    Reps: 4

  • Lateral Movement

    Name: Lateral Skater Deceleration

    SETs: 3

    Reps: 30 SECS

  • Speed Mechanics

    Name: Triple High Knee Skater

    SETs: 3

    Reps: 30 SECS

  • Vertical

    Name: Box Jumps

    SETs: 3

    Reps: 6

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