A Work-Out Program For Aspiring AFL Players
Pete Porcelli
Sunday May 28, 2000
Everyone has an opinion about types of training programs based on frequency, rate, and intensity. This workout that I have designed, and that I adhered to when I played arena ball, is designed specifically for football. No one program is right. They are all beneficial in their own way. If you are an aspiring player and want to make it to a professional level in football, weight training and speed training is very important. Gone are the days when guys didn`t have to lift weights in order to become bigger, faster, and stronger. If you don`t like lifting weights, then football is not your sport. Again, this is the workout program that I did for 7 seasons. It`s good for beginners or experienced lifters.
Assuming you train six days per week, three days will be designated for weight training while the other three are for running and speed training.
I use the pyramid system. This system helps you gradually increase the weight after each set while lowering the repetitions. It`s applied as follows: 10 reps, 8 reps, 6 reps, 4 reps, 2 reps.
Monday --- Push Day
5 sets of regular bench-presses
5 sets of close grip bench presses
5 sets of military presses
5 sets of lying triceps extensions
Tuesday --- Running and sprinting drills
2-20 yard high knees
2-20 yard Heel Kickers
2-20 yard bounding
2-20 yard high skips
2-20 yard back peddles
2 lap warm-up
2-100 yard sprints
2-80 yard sprints
2-60 yard sprints
2-40 yard sprints
2-20 yard sprints
After each sprint, rest one minute, then start again.
Wednesday --- pulling
5 sets of power cleans
5 sets of shrugs
5 sets of bent over rows
5 sets of lat pulldowns
Thursday --- same as Tuesday
Friday --- Legs and auxiliary work
5 sets of squats
3 sets of leg extensions
3 sets of leg curls
3 sets of hammer curls
3 sets of sit-ups
Saturday: no sprinting drills
Jog 1.5 miles.
Sunday --- rest
It is very important to stay consistent with the workout. You may not know what some of these exercises are. If you have any questions I encourage you to email me at Peteafl@localnet.com.
`Till next time, I am Pete Porcelli.
Pete Porcelli was a writer for ArenaFan Online during the 2000 season.
