Australian Rules Football Specific SENIOR Training Package - Levels 1 - 4

 

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Australian Rules Football Specific SENIOR Training Package - Levels 1 - 4
AU$100.00  $85.00 AUD






Senior Level programs are longer than the junior programs as they incorporate more exerices as well as more advanced exercises that involve free weights.   Older and more serious athletes need and can handle longer training periods and more complex exercises.

The Level 1 program is the first in a series of 4 programs that covers the essential building blocks to a successful AFL season. It is a foundation month where you will minimise stress on your joints and maximise muscular development and size increases through slow, controlled movements. During this training program you will develop your core and hip stability, while also improving your flexibility and balance; your program will cover:

  • 7 Flexibility Exercises 
  • 14 Dynamic Warm Up Exercises 
  • 4 Specific Warm Up Exercises 
  • 12 Conditioning Exercises 
  • 12 Strength Training Exercises 
  • 6 Core Strength Exercises 

The next stage, Level 2, will see you really improve your strength with low repetitions, designed to prepare you for power training in Levels 3 and 4. You will also notice big increases in speed with improvements in running technique and resisted speed training. During this program you will cover:

  • 6 Flexibility Exercises 
  • 14 Dynamic Warm Up Exercises 
  • 4 Specific Warm Up Exercises 
  • 8 Conditioning Exercises 
  • 2 Power Training Exercises 
  • 12 Strength Training Exercises 
  • 6 Core Strength Training Exercises 

During level 3 you will start power training using throws and jump training. You will also start to build your fitness base with the introduction of specific conditioning for your anaerobic capacity. During this program you will cover:

  • 6 Flexibility Exercises 
  • 14 Dynamic Warm Up Exercises 
  • 4 Specific Warm Up Exercises 
  • 7 Conditioning Exercises 
  • 2 Power Training Exercises 
  • 12 Strength Training Exercises 
  • 6 Core Strength Exercises 

Level 4 is the time for you to get real gains in power by doing moderate level plyometric training. You will continue building on your fitness base with specific conditioning for your anaerobic capacity - but this time its harder! During this program you will cover:

  • 6 Flexibility Exercises 
  • 14 Dynamic Warm Up Exercises 
  • 4 Specific Warm Up Exercises 
  • 9 Conditioning Exercises 
  • 2 Power Training Exercises   
  • 12 Strength Training Exercises 
  • 6 Core Strength Exercises 
In-Cloud Training Program Design Software
Program was designed using AccelerWare

These are an ONLINE programs.

Upon purchase you will be emailed a username and password to access/printout this Training Program for 4 months

Each exercise on the program is linked to a full description page that explains the purpose of the exercise. This includes video demonstrations and written coaching cues to ensure you perform each exercise correctly.

Enter weights on your phone or Iphone into the 'live cells' for a 'paper-less' program.

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