Weekly Training Plan

Title: Strong & Explosive
Focus: Maintain strength, add power, and keep the aerobic base ticking.
Description: Heavier lifts + explosive work early in the week, followed by an aerobic flush to clear the legs.

Option 1 (Low-Minute / Developing Player):

• Warm-up: 5–8 min bike + mobility + activation (glutes, hips, core)

• Goblet squat – 3 × 8

• Step-ups – 3 × 8/leg

• Push-ups – 3 × 12

• Glute bridge – 3 × 12

• Med ball chest throw – 3 × 6

• Core: plank + dead bug – 3 × 30s

• Aerobic flush: 20 min Zone 2 jog or bike spin

Option 2 (High-Minute / Running Role):

• Warm-up: 5–8 min jog + dynamic drills + activation

• Trap bar deadlift – 4 × 5

• Bulgarian split squat – 3 × 6/leg

• Romanian deadlift – 3 × 8

• Bench press or DB press – 3 × 8

• Nordic curls – 3 × 5

• Med ball slam – 3 × 6

• Core superset: side plank + hanging knee raise – 2 rounds

• Aerobic flush: 25 min Zone 2 jog

Title: Build Your Tank
Focus: Repeat sprint ability/speed endurance.
Description: Strong 150m efforts with short recovery to push your running fitness and ability to go again under fatigue.

Option 1 (High-Minute / Running Role)

• Warm-up: 8 min jog + dynamic drills (A-skips, butt kicks, high knees)

• 2 × strides (60m, smooth and fast)

• Main set: 12 × 150m @ ~3 sec outside max pace (90–95% effort) with 30 sec recovery

• Cool-down: 5–8 min light jog + foam roll/stretch

Option 2 (Low-Minute / Developing Player)

• Warm-up: 8 min jog + dynamic drills

• 2 × strides (60m)

• Main set: 8 × 120m @ ~5 sec outside max pace (85–90% effort) with 45 sec recovery

• Cool-down: 5–8 min jog + stretch

Keep the legs turning but low load.

• Option 1 (Low-Minute / Developing Player):

  • 20–25 min walk, swim, or bike spin

  • 10–15 min mobility flow

• Option 2 (High-Minute / Running Role):

  • 20–25 min light jog

  • 10–15 min foam roll + yoga-based mobility

Title: Match-Day Conditioning
Focus: Repeat efforts, changes of direction, and game-like intensity.
Description: Short, sharp efforts with little recovery — designed to mimic stoppages, chases, and transition running in AFL.

Option 1 (High-Minute / Running Role)

• Warm-up: 8 min jog + dynamic drills (A-skips, lateral shuffles, accelerations)

• 2 × strides (40m, fast and relaxed)

• Main set:

  • 3 × blocks of (4 × 60m shuttles) — sprint out 20m, back, then 20m out again (total 60m).

  • 20s rest between reps, 3 min jog between blocks.

• Finisher: 6 × 40m accelerations (20s rest, game-chase effort)

• Cool-down: 6–8 min jog + stretch

Option 2 (Low-Minute / Developing Player)

• Warm-up: 8 min jog + drills

• 2 × strides (40m)

• Main set:

  • 2 × blocks of (4 × 40m shuttles) — 10m out and back twice (total 40m).

  • 30s rest between reps, 3 min between blocks.

• Finisher: 4 × 30m accelerations (walk-back recovery)

• Cool-down: 5–8 min jog + mobility

FRIDAY – Active Recovery / Light Strength

Unload before speed day.

• Option 1 (Low-Minute / Developing Player):

  • 20 min swim or bike (low intensity)

  • 10 min yoga / stretch

• Option 2 (High-Minute / Running Role):

  • 20 min easy jog

  • Band work: pull-aparts, face pulls, glute activation – 2 rounds

  • Mobility reset

Option 1 – Speed & Agility (Field Session)

• Warm-up: 8 min jog + dynamic drills (high knees, lateral shuffles, bounds)

• 6 × 20m accelerations (walk-back recovery)

• 3 × 15m reactive starts (partner clap or visual cue)

• 5 × agility shuttles (10m–20m–30m, sharp changes of direction, 60s rest)

• Finisher: 3 × 30m flying sprints @ 90%

• Cool-down: 6 min jog + stretch

Option 2 – Strength (Gym Session)

• Warm-up: mobility + activation (glutes, shoulders, core)

• Trap bar deadlift OR squat – 4 × 5

• Bulgarian split squat – 3 × 6/leg

• Hip thrust or glute bridge – 3 × 8

• Bench press OR DB press – 3 × 8

• Chin-ups or lat pulldown – 3 × 6–8

• Core circuit (plank + side plank + hanging knee raise) – 2 rounds

• Cool-down: foam roll + stretch

Title: Recharge the Body
Focus: Let the body absorb the week’s peak training load and restore energy for the next block.
Description: Keep it easy, keep it light — this is about recovery, not fitness.

Option 1 (Light Recovery)

• 20–25 min walk, swim, or light bike

• 10–15 min mobility (hips, hamstrings, calves, back)

Option 2 (Complete Rest)

• Full rest day ✅

• Optional: 10 min yoga or stretching at night