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AFLW 2024 - Round 10 - Chat, game threads, injury lists, team lineups and more.
Footy Preseason Training
- Thread starter Fayed
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Re: AFL Preseason Training
Never want to see those terms again
Now that's a PE 3/4 student if I've ever seen one
Never want to see those terms again
I have the exact same question. I want to start it next week because I don't think I'll be able to make it to my clubs pre-xmas training (and i dont rate the pre-xmas training at the club). Will I burn out? Or will I return to training at the beginning of February super fit
I'm from a cricket background, so i'm more interested in floating ideas around then actually prescribing anything- wouldn't mind a little discussion to see how the sports differ majorly. But straight up I'd say the recomendation of Westside for Skinny Bastards would be a great way to kick off preseason training - especially if you look to incorporate once (maybe even twice) a week metcon sessions.
I think the biggest criticism that can be levelled at most pre-season Gym sessions is too great a focus on the mirror muscles - what's in the front. Big Chests, big guns, big quads. Looks great, pretty intimidating, but not nearly as functional as it could be. There's not nearly enough of a focus on backs ("You can't launch a rocket out of a row boat" - think about it!), glutes, and hams.
Pace to Freeze is right - Preseason aim is, primarily, to develop maximal strength. I'd be operating in the 3 -5 rep range, as opposed to the 6 - 8 rep range. Start of a preseason is way too early to be finishing sets to failure, and should be used as a plateau buster, rather than anything else.
For me, the first aim in the gym should be to break PRs in the major lifts: Back Squats, Over head press, Deadlifts, Bench Press. Any isolation work should be specifically for targeting weaknesses, or injury management (i.e. shoulder stability). A lot depends on how often you're in the gym a week (please no more than 4 days), but every workout should balance upperbody pressing and pulling work (i.e. bench and cleans, or overhead press and dead, pushups and pull up, dips and chins).
Once strength standards have been met (or hopefully totally destroyed), then you can change the focus to buiding explosiveness and redefining specificity - i.e. introducing box jumps, sled pulls, etc.
I think the biggest criticism that can be levelled at most pre-season Gym sessions is too great a focus on the mirror muscles - what's in the front. Big Chests, big guns, big quads. Looks great, pretty intimidating, but not nearly as functional as it could be. There's not nearly enough of a focus on backs ("You can't launch a rocket out of a row boat" - think about it!), glutes, and hams.
Pace to Freeze is right - Preseason aim is, primarily, to develop maximal strength. I'd be operating in the 3 -5 rep range, as opposed to the 6 - 8 rep range. Start of a preseason is way too early to be finishing sets to failure, and should be used as a plateau buster, rather than anything else.
For me, the first aim in the gym should be to break PRs in the major lifts: Back Squats, Over head press, Deadlifts, Bench Press. Any isolation work should be specifically for targeting weaknesses, or injury management (i.e. shoulder stability). A lot depends on how often you're in the gym a week (please no more than 4 days), but every workout should balance upperbody pressing and pulling work (i.e. bench and cleans, or overhead press and dead, pushups and pull up, dips and chins).
Once strength standards have been met (or hopefully totally destroyed), then you can change the focus to buiding explosiveness and redefining specificity - i.e. introducing box jumps, sled pulls, etc.
Re: AFL Preseason Training
I'd advise you to eat a shit load and start smashing the weights
19, 5'4, weigh a tick under 50 and play midfield.
Yeah been alternating with running and fartlek. Been running about 30min at just under 4.5min/km on average.
Pretty much looking to do what Kangas_Div is doing, 'cept small and a bit older!
I'd advise you to eat a shit load and start smashing the weights
Heres my tip.
Dont do too much too soon. Im already recovering from an achillies strain, 2 weeks in.
Dont do too much too soon. Im already recovering from an achillies strain, 2 weeks in.
Ok
I would probably only recommend that you only hit the gym vigourously during the off-season if you are trying to gain weight (but diet plays a bigger role in weight gain).
As for aerobic. You DO NOT want to be training hard for aerobic capacity during the off season, otherwise you have a high likelihood of peaking and plateauing right when competition commences (around 6 months) rather than on GF day (around 6 months from start of season). Instead, you want to be MAINTAINING your aerobic fitness base, ensuring that you dont experience reversibility. So i would recommend running 3-4km every week, and increasing this slowly, by minimal amounts, every 3-4 weeks to ensure the aerobic base is maintained. Then, one preseason training commences at your club, begin using progressive overload more vigourously and training at a higher intensity to gain the maximal peak in the finals series.
As for sprints/speed. I think that it is more ok to train harder for, as it is the anaerobic system. You can do a simple program consisting of squats, lunges, skips for height, skips for length, straight leg bounds and line hops. But also a weights program focussing on core/leg strength is integral to speed.
I would probably only recommend that you only hit the gym vigourously during the off-season if you are trying to gain weight (but diet plays a bigger role in weight gain).
As for aerobic. You DO NOT want to be training hard for aerobic capacity during the off season, otherwise you have a high likelihood of peaking and plateauing right when competition commences (around 6 months) rather than on GF day (around 6 months from start of season). Instead, you want to be MAINTAINING your aerobic fitness base, ensuring that you dont experience reversibility. So i would recommend running 3-4km every week, and increasing this slowly, by minimal amounts, every 3-4 weeks to ensure the aerobic base is maintained. Then, one preseason training commences at your club, begin using progressive overload more vigourously and training at a higher intensity to gain the maximal peak in the finals series.
As for sprints/speed. I think that it is more ok to train harder for, as it is the anaerobic system. You can do a simple program consisting of squats, lunges, skips for height, skips for length, straight leg bounds and line hops. But also a weights program focussing on core/leg strength is integral to speed.
- Banned
- #59
How important is a really healthy diet?
For those wanting to improve their VJ have a look here: http://www.austinhoops.org/files/Air_Alert_III.pdf
Also, reading through what a few of you are doing i've noticed a lot are increasing their work load by considerable amount, quickly. It's a good idea to only progressively increase by 10% so you don't overtrain and burn out which would result in negative results.
Also, reading through what a few of you are doing i've noticed a lot are increasing their work load by considerable amount, quickly. It's a good idea to only progressively increase by 10% so you don't overtrain and burn out which would result in negative results.
18yo 190cm 82kg
I want to put on more weight. ATM I do 2 weights sessions a week. 1 Chest and the 2nd Arms.
I like going to the gym but have always struggled to put on weight. I am strong compared to most people my size.
My other problem is that I have a bad ankle, not allowing me to run nor swim at the moment. I've been confined to cycling (which I am shit at). And my footy team has already started training. I've always been good at endurance, and will be majorly pissed off if I lose that strenght.
I want to put on more weight. ATM I do 2 weights sessions a week. 1 Chest and the 2nd Arms.
I like going to the gym but have always struggled to put on weight. I am strong compared to most people my size.
My other problem is that I have a bad ankle, not allowing me to run nor swim at the moment. I've been confined to cycling (which I am shit at). And my footy team has already started training. I've always been good at endurance, and will be majorly pissed off if I lose that strenght.
I would recommend talking to someone about your ankle and getting them to put you on a program for endurace through weights. This is mainly achieved through high reps and med-reps and a low resistance. Personal Trainers will be able to help you with building your aerobic capacity whilst not using your ankle to.
- Banned
- #63
Not a great way to do it.
If you want to put on weight you should be focusing on getting your core muscles stronger, which will in turn help with arms.
Specifically, a day dedicated to back/legs is a must (although legs will be restricted right now due to your ankle). You should still be able to do stuff like ham-glute-raises and pull-throughs for your legs and glutes though.
I personally do a back/leg/bicep day and a chest/shoulder/tricep day, doing 3 days a week. It's a natural split (though not the only one).
For fitness, you could also think about swimming with a buoy between your legs. The rowing machine at gyms might be a good alternative too.
.......................
k..for starters.......u gota start training more efficently.
all you need to do is 2 full body sessions a week
Squat
Bench press
Lat Pull Down
Stiff Leg Dead Lift
Reverse Crunch
4 x 8-10 reps
3 min rest bw sets
do this monday and thurs
I want to put on more weight. ATM I do 2 weights sessions a week. 1 Chest and the 2nd Arms.
I like going to the gym but have always struggled to put on weight. I am strong compared to most people my size.
My other problem is that I have a bad ankle, not allowing me to run nor swim at the moment. I've been confined to cycling (which I am shit at). And my footy team has already started training. I've always been good at endurance, and will be majorly pissed off if I lose that strenght.[/QUOTE]
k..for starters.......u gota start training more efficently.
all you need to do is 2 full body sessions a week
Squat
Bench press
Lat Pull Down
Stiff Leg Dead Lift
Reverse Crunch
4 x 8-10 reps
3 min rest bw sets
do this monday and thurs
I want to put on more weight. ATM I do 2 weights sessions a week. 1 Chest and the 2nd Arms.
I like going to the gym but have always struggled to put on weight. I am strong compared to most people my size.
My other problem is that I have a bad ankle, not allowing me to run nor swim at the moment. I've been confined to cycling (which I am shit at). And my footy team has already started training. I've always been good at endurance, and will be majorly pissed off if I lose that strenght.[/QUOTE]
20y.o 179cm 77kg mainly play on the wing.
Speed isnt a problem for me, its mainly fitness but i also would like to put on about 5kgs. Every pre season I seem to have the same problem. I put on a few kgs before I start running and lose a bit of it once I start again. I do keep going to the gym while I'm running so not sure what to do.
I go gym 3 times a week (chest-back, legs & bis-tri-shoulders) and run about 3 times a week. I have started doing that 12 week Essendon program for my running. What should I do to still put on weight while gaining fitness?
Speed isnt a problem for me, its mainly fitness but i also would like to put on about 5kgs. Every pre season I seem to have the same problem. I put on a few kgs before I start running and lose a bit of it once I start again. I do keep going to the gym while I'm running so not sure what to do.
I go gym 3 times a week (chest-back, legs & bis-tri-shoulders) and run about 3 times a week. I have started doing that 12 week Essendon program for my running. What should I do to still put on weight while gaining fitness?
the main problem about combining weights and endurance is there is a great chance of interference.
to avoid this..have a 4 weeks block..
for example.... phase 1 (weeks 1-4, 9-12 etc) 4 days weights, 2 cardio
phase 2 (weeks 5-8, 13-17) etc) 4 days cardio, 2 weights
to avoid this..have a 4 weeks block..
for example.... phase 1 (weeks 1-4, 9-12 etc) 4 days weights, 2 cardio
phase 2 (weeks 5-8, 13-17) etc) 4 days cardio, 2 weights
45_cent
Draftee
or you could do 3 on each and balance the sessions for maximum gains and efficency....... works for the afl clubs should work for everyone.
thats awesome 5.5 k in 20 minutes...
you probably should mix it up a bit like alternate cos rowing as well builds up you arms where as biking really works ya legs
I'm 20 years old, weight seems to be ranging between 51kg-56kg, and height being 163cm. So I am a pretty small player.
The last few weeks I have been putting of pre-season, but I start serious shiz tomorrow.
This week will involve a bunch of testing, including Beep Test, X Laps Around Oval, Goal to Goal Sprint, 50m Sprint, Benchpress 1RM, Deadlift 1RM, Sit & Reach Test, Vertical Leap, Standing Long Jump.
Goals throughout pre-season is to get my weight up and above 60kg, increase my strength, and improve my endurance and speed. I also want to work on my opposite side of body to include right foot kicking, and also improve distance kicking on my natural foot (left).
The way I am going about it is I am going to follow the Bombers Pre-Season Program posted in this thread, however, two days are switched around, with all Saturday work being done on Sunday. Weights wise, will follow a simple program, mostly a modified Defranco's Westside for Skinny Bastards (check it out, trust me).
Recovery is a big thing also i want to keep a eye on. Every 4th week will be a deload week, and about once a week, maybe twice if i need it, i will have a full-body bowen done, or a massage. If on a day i feel sluggish, tired, or too sore to do the prescribed workout, i will either a) modify it so it will be a easier workout on the body or b) completely change the workout so if i was prescribed to run, ill go down to the local swimming pool and do a workout in there. if i do feel rundown on a given day, i plan on drinking extra water, larger more carbo filled meals and extra sleep that night.
I will be logging everything on a daily basis also to keep track of progress and monitor everything. I will record my morning weight, hours of sleep that previous night, general meals for the day, and of course, the training i did.
Nutrition wise, i will be eating alot! just foods like pastas, rice, chicken, beef, vegies, fruits, and drinking plenty of water. Supplement wise, i will be taking nothing!! If i want protein after a weights workout, i will have a glass of chocolate milk, or a snack of chicken or something.
The program goes for 12 weeks excluding the week worth of testing, so if i start on the 1st of Dec, the program will finish on the 23rd of February or there abouts, and the next week will be repeating the first week of testing to compare results. Team training starts on mid January, so the program will need to be modified slightly to accommodate that. The weeks after the 23rd of Feb leading to the first game of the season (start of April), will be consisting of alot of running, alot of recovery methods, physio trips to make sure my body is right and peaking at the right time.
thats about it for the moment, if anyone has any questions, or comments, feel free to post
The last few weeks I have been putting of pre-season, but I start serious shiz tomorrow.
This week will involve a bunch of testing, including Beep Test, X Laps Around Oval, Goal to Goal Sprint, 50m Sprint, Benchpress 1RM, Deadlift 1RM, Sit & Reach Test, Vertical Leap, Standing Long Jump.
Goals throughout pre-season is to get my weight up and above 60kg, increase my strength, and improve my endurance and speed. I also want to work on my opposite side of body to include right foot kicking, and also improve distance kicking on my natural foot (left).
The way I am going about it is I am going to follow the Bombers Pre-Season Program posted in this thread, however, two days are switched around, with all Saturday work being done on Sunday. Weights wise, will follow a simple program, mostly a modified Defranco's Westside for Skinny Bastards (check it out, trust me).
Recovery is a big thing also i want to keep a eye on. Every 4th week will be a deload week, and about once a week, maybe twice if i need it, i will have a full-body bowen done, or a massage. If on a day i feel sluggish, tired, or too sore to do the prescribed workout, i will either a) modify it so it will be a easier workout on the body or b) completely change the workout so if i was prescribed to run, ill go down to the local swimming pool and do a workout in there. if i do feel rundown on a given day, i plan on drinking extra water, larger more carbo filled meals and extra sleep that night.
I will be logging everything on a daily basis also to keep track of progress and monitor everything. I will record my morning weight, hours of sleep that previous night, general meals for the day, and of course, the training i did.
Nutrition wise, i will be eating alot! just foods like pastas, rice, chicken, beef, vegies, fruits, and drinking plenty of water. Supplement wise, i will be taking nothing!! If i want protein after a weights workout, i will have a glass of chocolate milk, or a snack of chicken or something.
The program goes for 12 weeks excluding the week worth of testing, so if i start on the 1st of Dec, the program will finish on the 23rd of February or there abouts, and the next week will be repeating the first week of testing to compare results. Team training starts on mid January, so the program will need to be modified slightly to accommodate that. The weeks after the 23rd of Feb leading to the first game of the season (start of April), will be consisting of alot of running, alot of recovery methods, physio trips to make sure my body is right and peaking at the right time.
thats about it for the moment, if anyone has any questions, or comments, feel free to post
45_cent
Draftee
rate verything very highly reckon the gym program isnt specific enough for footy though. everything else is really good set for a massive pre season.
Bezerka
Debutant
I'm still young (under 15's) and am looking for some tips on:
1) when to begin Pre-Season training
2) do i need to build myself up much? (61kg's, 171cms)
3) how much training do I need to be doing weekly
4) any fitness programs would be appreciated
1) when to begin Pre-Season training
2) do i need to build myself up much? (61kg's, 171cms)
3) how much training do I need to be doing weekly
4) any fitness programs would be appreciated
I would recommend rowing over cycling, works out more of your body. You could also try swimming on off days away from the club if you're particularly worried about losing fitness.
I read your previous post and may be able to provide some tips.
If you're looking to gain weight you have to eat A LOT of clean foods and do 3 smart and effecient gym sessions every week.
If you're footy training or weight training every day, someone your weight should be taking in about 130 grams of protein, 35g of fibre and 640g of carbs each day.
It shouldn't be too hard to read labels and what not if you're serious about putting on kgs.
Your weight sessions should be based around your bigger muscles (ie. legs, back, chest, shoulders) and add any finer exercises like biceps or triceps at the end of your session.
After all, our power and strength in footy comes from our legs, core and chest (how often do you use biceps in a match?).
These are also the areas where most muscle mass is stored so training these areas with heavy weights will result in weight gains.
If you are unable to squat or deadlift because of your ankle then you might be in a bit of strife, but doing only arms and chest will only make you look better at the beach, not on the field
It's worked for me... I'm 17, 190 cm 93kg and skinfolds of 38mm (about 7.4 % body fat).
Good luck man
