Musashi Performance Lab

Off season AFL

Goal: Sport Specific Strength

Overview: The AFL Training Program is designed to develop sport-specific strength, power & explosiveness, and endurance & movement across the off-season, pre-season, and during the season. Follow this comprehensive 3-day program, in conjunction with the AFL Nutrition Plan, to see optimal improvement in performance.

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  • Endurance

    Name: Paced Jog

    SETs: 1

    Reps: 15 mins

  • Lower Strength

    Name: Tibialis Raises

    SETs: 3

    Reps: 25

  • Lower Strength

    Name: Half Squat

    SETs: 4

    Reps: 8

  • Lower Strength

    Name: Forward Lunge

    SETs: 4

    Reps: 8

  • Balance

    Name: Reverse Lunge Knee Drive

    SETs: 3

    Reps: 12

  • Endurance

    Name: Paced Jog

    SETs: 1

    Reps: 15 mins

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