Advice Needed: 'Off Season' AFL Training Plan

The Forums Ask Us.
1

My ‘off season’ routine for Aussie Rules Football (in season for cricket). I have around 4-5 months till season starts…

MON (AM):
Weights - Upper ME/Lower DE
Upper ME lift - work to 3-5RM
DE Squat/Deadlift lift - 8 x 3
Unilateral Leg lift - 2 x 6-10
Posterior Chain - 2 x 6-10
Weighted Abs - 4 x 6-10

TUE (AM):
GPP (10lb Medicine Ball Circuit) - 10 mins
Backward Toss x 10
Squat Push Press x 10
Medicine Ball Slams x 10
Forward Throw x 10

Tempo Runs
2x25x40m @ 65-70% pace (walking recovery to start)

TUE (PM):
Team Training (cricket)


WED (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Plyos
http://www.athleticadvisor.com/Weight_Room/program_design.htm

Sprints

1 x 20m (2 min rest)
2 x 30m (3 min rest)
3 x 40m (4 min rest)

WED (PM):
Match (cricket)

THU (AM):
GPP (Bodyweight Circuit)
http://www.athletes.com/fun/henkin18.htm

Tempo Runs
2x15x60m @ 65-70% pace (walking recovery to start)

THU (PM):
Team Training (cricket)

FRI (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Plyos
http://www.athleticadvisor.com/Weight_Room/program_design.htm

Sprints

1 x 40m (4 min rest)
2 x 50m (5 min rest)
3 x 60m (6 min rest)

FRI (PM):
Weights - Lower ME/Upper DE
Lower ME - work to 3-5RM
DE Press - 8 x 3
Row/Pullup - 2 x 6-10
OH Press - 2 x 6-10
Bicep/Tricep superset - 4 x 6-10
Ab Circuit

SAT:
Match (cricket)

SUN (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

GPP (Strongman-type circuit)

  • Sled Drags
  • Turkish Get Ups
  • Med Ball
  • Grip Crusher

Any advice, criticism, comments?

2

Looks perfect to me. Im not sure if the match means an actual game but if not I would probably add 1 more day of lifting this it is off season but I dont knwo you situation and again that is just my opinion if this wasnt an actual game you are playing.
Looks like Defranco and James Smith, WSBB have had strong influences on you. I like it. Very similar to the way I set things up.
Keeping it simple straight to the point.

3

Thanks for the response.

Yes, the ‘match’ is an actual game of cricket. I play 2 sports a year (maybe 3 as I’m considering starting track and field), so at the moment I am in ‘off season’ for AFL, and in season for cricket.