Goal: Sport Specific Strength
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: Paced Jog
SETs: 1
Reps: 15 mins
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Lower Strength
Name: Tibialis Raises
SETs: 3
Reps: 25
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Lower Strength
Name: Half Squat
SETs: 4
Reps: 8
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Lower Strength
Name: Forward Lunge
SETs: 4
Reps: 8
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Balance
Name: Reverse Lunge Knee Drive
SETs: 3
Reps: 12
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Endurance
Name: Paced Jog
SETs: 1
Reps: 15 mins
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Upper Strength
Name: Glute Bridge Bench Press
SETs: 5
Reps: 12
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Upper Power
Name: Banded Single Arm Press Left
SETs: 3
Reps: 6
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Upper Power
Name: Banded Single Arm Press Right
SETs: 3
Reps: 6
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Core Strength
Name: Single Arm Plank Left
SETs: 3
Reps: 30 Secs
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Core Strength
Name: Single Arm Plank Right
SETs: 3
Reps: 30 SECS
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Upper Strength
Name: Push Ups
SETs: 3
Reps: AMAP
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Full Body Strength
Name: Trap Bar/Barbell Deadlift
SETs: 5
Reps: 12
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Upper Power
Name: Banded Rows
SETs: 4
Reps: 8
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Upper Strength
Name: Step Back Banded Row
SETs: 3
Reps: 8
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Upper Strength
Name: Single Leg Shoulder Press Left
SETs: 2
Reps: 6
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Upper Strength
Name: Single Leg Shoulder Press Right
SETs: 2
Reps: 6
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Upper Strength
Name: Upright Row
SETs: 3
Reps: 8
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