Weekly Training Plan

Title: Strong & Explosive
Focus: Peak strength early in the week + aerobic flush.

• Warm-up: 5–8 min jog or bike + 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: 20–25 min Zone 2 jog or bike spin

Title: Game-Style Repeat Efforts
Focus: Push repeat effort ability over mid-distance, simulating long chases and rebound runs.
Description: Strong 400m efforts with incomplete recovery — builds the ability to hold pace when fatigued, just like in match play.

Option 1 (High-Minute / Running Role)

• Warm-up: 8 min jog + dynamic drills (high knees, bounds, lateral shuffles) + 2 × 60m strides

• Main set: 6 × 400m @ ~1.5km race pace (about 85–90% effort) with 90s jog recovery

• Finisher: 4 × 60m strides (fast but smooth, 60s rest)

• Cool-down: 6–8 min jog + foam roll/stretch

Option 2 (Low-Minute / Developing Player)

• Warm-up: 8 min jog + drills + 2 × 60m strides

• Main set: 4 × 400m @ ~2km race pace (about 80–85% effort) with 2 min jog recovery

• Finisher: 2–3 × 60m strides (walk-back recovery)

• Cool-down: 5–8 min jog + stretch

Title: Reset & Recharge
Focus: Active recovery and mobility.

• Option A: 20–25 min swim, bike, or walk

• Option B: Full rest ✅

• Finish with 10–15 min yoga/mobility

Title: Match-Day Conditioning
Focus: AFL-specific repeat efforts + COD work.

• Warm-up: 8 min jog + drills + 2 strides

• Main set (High-minute players):

  • 3 × blocks of (4 × 60m shuttles: 20m out, back, 20m out)

  • 20s rest between reps, 3 min between blocks

  • Finisher: 6 × 40m accelerations (20s rest)

• Main set (Developing players):

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

  • 30s rest between reps, 3 min between blocks

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

• Cool-down: 6–8 min jog + mobility

Title: Move & Maintain
Focus: Flush legs, light strength for balance.

• Option A: 20–25 min swim, walk, or bike + stretch

• Option B: Light gym circuit →

  • Step-ups – 3 × 10/leg

  • Glute bridge – 3 × 12

  • DB press – 3 × 8

  • Band pull-aparts – 3 × 12

  • Core circuit (plank + bird dog) – 2 rounds

Title: Sharpen or Strengthen
Focus: Choose sharpness or gym power.

• Speed & Agility

  • Warm-up: drills + strides

  • 6 × 20m accelerations (walk-back)

  • 3 × 15m reactive starts (partner cue)

  • 5 × agility shuttles (10–20–30m) w/ 60s rest

  • 3 × 30m flying sprints @ 90%

• Strength (Gym)

  • Trap bar deadlift OR squat – 4 × 5

  • Bulgarian split squat – 3 × 6/leg

  • Hip thrust – 3 × 8

  • Bench press – 3 × 8

  • Pull-ups – 3 × 6–8

  • Core circuit (plank + side plank + dead bug) – 2 rounds

Title: Recharge the Body
Focus: Let the body absorb the load.

• Option A: 20–25 min walk, swim, or light bike

• Option B: Full rest ✅

• Finish with 10–15 min mobility / yoga