AFL performance optimization strategiesCategoriesCoaches PLP Podcast Weekly Updates

Episode 106 – AFL Strength & Conditioning Tips to Make an Impact in Pro Sport

Unlocking Athletic Performance: Strategies for Success

In the realm of sports, where milliseconds and millimeters can be the difference between victory and defeat, athletes constantly seek ways to enhance their performance. From amateur enthusiasts to elite professionals, the pursuit of excellence is a universal driving force. In this comprehensive guide, we delve into AFL performance optimization strategies, exploring AFL performance optimization strategies alongside strength and conditioning tips to elevate your game.

Highlights of the episode:

  • Running efficiency
  • Resilience
  • Technology
  • Stiffness work
  • Game speed

Optimizing Running Efficiency

Efficient running mechanics are crucial for AFL performance. Focus on foot contact, ensuring alignment with the athlete’s center of mass. Whether toe, heel, or midfoot, aim for a balanced stride. Pay attention to hip and shoulder rotation to minimize wasted energy and fatigue.

Building Resilience: Injury Prevention

Injuries are common in AFL, but preventable with proper conditioning. Use exercises like barbell Romanian deadlifts (RDLs) to target the proximal hamstring. A well-rounded program can mitigate soft tissue injuries, keeping athletes on the field.

Harnessing the Power of Technology

Technology is vital for optimizing training. GPS tracking offers insights into performance metrics, aiding in individualized training prescriptions. It also helps prevent injuries by monitoring workload and identifying risk factors.

Strengthening for Success

Strength and power are essential for AFL’s success. Incorporate drop jumps, single-leg plyometrics, and isometric efforts to enhance explosiveness and agility. Focus on exercises that improve force generation and control.

Training for Game Speed

Game speed is critical in AFL. Tailor drills to mimic match situations, focusing on agility and rapid decision-making. Game speed training is essential for success on the field.


Unlocking peak athletic performance in AFL requires a multifaceted approach. By implementing the strategies outlined in this guide, athletes can enhance their physical capabilities, reduce injury risk, and elevate their performance to elite levels.

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Sustainable living for beginnersCategoriesPlayers PLP Podcast Weekly Updates

Episode 105 – AFL Fitness Testing & Proven Programming Tips

Sustainable Living for Beginners

Sustainable living for beginners is a vital concept that addresses the growing concern over environmental degradation in today’s world. By briefly introducing the importance of sustainable living, we highlight how individual actions can significantly contribute to a more sustainable future. Sustainable living for beginners not only emphasizes the need for a shift in daily habits but also underscores the potential impact of these changes on our planet. This blog post is designed to guide beginners on their journey toward adopting a more sustainable lifestyle, providing essential insights and practical steps to make a meaningful difference.

Highlights of the episode:

  • Pacing strategy
  • Common mistakes in pacing
  • 2k time trial programming mistakes
  • What to include in your 2k time trial programming
  • Why a 2k time trial is important

Understanding Sustainable Living

  • Define sustainable living in simple terms.
  • Discuss the three pillars of sustainability: environmental, economic, and social.
  • Highlight the impact of sustainable living on conserving natural resources and reducing carbon footprint.

Simple Steps to Begin Your Sustainable Journey

  • Reduce, Reuse, Recycle: Practical tips on minimizing waste in daily life.
  • Energy Efficiency at Home: Ways to reduce energy consumption (LED lighting, energy-efficient appliances, insulating homes).
  • Sustainable Eating Habits: Emphasizing plant-based diets, local and organic foods, and reducing food waste.
  • Green Transportation: Encouraging walking, cycling, public transportation, and electric vehicles.
  • Water Conservation: Simple methods to reduce water usage at home (fixing leaks, efficient fixtures, rainwater harvesting).
  • Supporting Sustainable Brands: Choosing products from companies that prioritize sustainability in their production and supply chain.

Overcoming Challenges on the Sustainable Path

  • Address common challenges beginners might face (cost concerns, accessibility, information overload).
  • Offer solutions and resources to overcome these challenges (budgeting for sustainability, finding local resources, learning from credible sources).

Building a Community of Sustainability

  • The importance of connecting with like-minded individuals.
  • Tips on joining local environmental groups, online forums, and social media communities.
  • Encouraging conversations on sustainability within one’s circle to spread awareness.


  • Recap the importance of taking steps towards sustainable living, no matter how small.
  • Motivate readers to commit to making sustainable choices in their daily lives.
  • Highlight the long-term benefits of sustainability for the planet and future generations.

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Elite Coaching Success StrategiesCategoriesPlayers PLP Podcast Weekly Updates

Episode 104 – 2024 Strength & Conditioning Projections

Unlocking Success: Navigating Coaching Challenges in 2024

In the ever-evolving sporting landscape, coaches in elite sports encounter shifting challenges and opportunities. This blog post delves into emerging trends, anticipated challenges, and innovative coaching approaches for a successful 2024. Let’s explore the keys to unlocking success in coaching this year, emphasizing Elite Coaching Success Strategies. Elite Coaching Success Strategies are essential in navigating the complexities of modern sports. By incorporating Elite Coaching Success Strategies into your approach, you can elevate your coaching game and achieve unprecedented success. This blog post is your guide to mastering the art of coaching through the lens of Elite Coaching Success Strategies.

Highlights of the episode:

  • Game weekly performance
  • Living an elite lifestyle
  • Reputation outside of football
  • Combine testing results
  • GPS and gameday output
  • Injuries and medical history

Emerging Trends in Elite Coaching (2024): Agile Athletes Take the Lead

Elite coaching is a dynamic field, and staying ahead requires a keen eye for emerging trends. In 2024, agility and reactive skills are poised to take center stage. Coaches must hone their ability to develop athletes who can swiftly react to stimuli, execute effective drop steps, and cut with precision. The roundabout nature of trends emphasizes the need for coaches to adapt swiftly to new methodologies, ensuring they stay at the forefront of athlete development.

Challenges for Coaches in 2024: Balancing Brand and Career

The modern coach faces a unique set of challenges in 2024, with the dual demands of building a personal brand while climbing the ladder of elite sports. Managing this delicate balance can be particularly challenging for younger coaches entering the industry. The challenge lies in dedicating time and energy to both brand development and career progression. However, the opportunity is significant — early brand building can pay dividends in the long run, provided coaches effectively manage their time and prioritize their primary roles within their respective sports clubs.

Enhancing Athlete Development: The Role of AI in 2024

In the pursuit of elevating athlete development, a cutting-edge approach emerges in 2024 — the integration of artificial intelligence (AI). Conversations with industry experts, such as Ryan Talbert, highlight the potential of using AI with simple tools like an iPhone camera. Coaches can leverage AI to analyze running gait, providing detailed kinematic data on joint angles during acceleration, sprinting, and change of direction. This innovative approach aims to enhance coaching insights, making athlete development more efficient and effective.

Adaptability in a Changing Landscape: The Power of Networking

Staying adaptable is a core competency for coaches navigating the ever-changing sports industry. Networking emerges as a key strategy for keeping a finger on the industry’s pulse. Coaches should actively engage with colleagues, past and present, to share insights, ask questions, and collaboratively tackle challenges. By avoiding isolation and staying connected, coaches position themselves not only to understand industry shifts but also to foster their development in an ever-evolving landscape.

Engaging with the Coaching Community: Conferences, Workshops, and Online Learning

Active engagement with the coaching community is vital for growth and staying current. Conferences, workshops, and online courses offer valuable opportunities for coaches to learn, connect, and upskill. From major conferences like ASK to online modules provided by organizations like ASA, coaches have a plethora of avenues to expand their knowledge base. Additionally, personalized interactions, such as free Discovery calls over Zoom, create spaces for coaches to discuss their aspirations and receive guidance on both coaching and business development.

Conclusion: Navigating the Coaching Journey in 2024

In the dynamic world of elite coaching, success hinges on an ability to embrace emerging trends, navigate challenges, and continuously adapt to industry shifts. Coaches who master agility, balance brand and career development, leverage AI for athlete enhancement, prioritize networking, and actively engage with the coaching community position themselves for success in 2024 and beyond. As the sporting arena evolves, so must coaching strategies — it’s time to unlock the full potential of coaching in 2024.

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AFL Draft Success BlueprintCategoriesPlayers PLP Podcast Weekly Updates

Episode 102 – My AFL Season 2024 Draft Top 6 Tips

Mastering the AFL Draft: Essential Tips for Prospective Picks

The path to the AFL Draft is challenging yet thrilling, as young talents vie for a spot in Australian rules football. This guide explores crucial aspects that impact draft prospects, from on-field performance to lifestyle choices and testing results. We unveil the secrets to securing a coveted spot in the AFL Draft. Embracing the AFL Draft Success Blueprint is essential for aspiring players navigating the complex path to professional success. By incorporating this blueprint, players gain a strategic advantage, enhancing their chances with scouts and recruiters. Whether refining skills, maintaining peak physical condition or showcasing the right mindset, this blueprint is a roadmap for success in AFL drafting. Aspiring players take note: the AFL Draft Success Blueprint is your guide to turning dreams into reality on the football field.

Highlights of the episode:

  • Game weekly performance
  • Living an elite lifestyle
  • Reputation outside of football
  • Combine testing results
  • GPS and gameday output
  • Injuries and medical history

The Weekly Performance Dilemma

In the competitive landscape of the AFL, weekly performance stands as the linchpin for draft selection. Players must prioritize consistent, strong game displays, ensuring they leave an indelible mark on scouts and coaches alike.

Lifestyle Habits: A Player’s Silent Resume

Beyond the boundary lines, a player’s lifestyle choices play a pivotal role in shaping their draft destiny. From hydration rituals to nutritional habits and overall well-being, a mature and disciplined lifestyle sets the stage for success in the demanding world of professional football.

Life Beyond the Oval: Building a Positive Persona

Scouts and coaches scrutinize a player’s life outside football, considering factors like hobbies, friendships, family life, and school behavior. Crafting a positive reputation in these areas enhances a player’s overall appeal and showcases a well-rounded character beyond their on-field prowess.

Decoding Combined Testing Results

Agility and sprinting prowess take center stage in the evolving fast-paced AFL game. Smaller players must excel in lateral speed and cutting ability, while key position players are judged on their jumping prowess. Combined testing results become a crucial yardstick for assessing a player’s suitability for the dynamic demands of the sport.

Navigating the GPS Maze: Unraveling Game Day Output

Game day performance, as monitored by GPS data, unveils a player’s work rate, total volume, high-speed output, and repeat high-intensity efforts. Consistency in these metrics becomes a key indicator of a player’s readiness for the challenges of professional play.

The Achilles Heel: Injuries and Medical History

Past greats like Chris Judd serve as cautionary tales about the potential impact of injuries on a player’s draft stock. A thorough examination of a player’s medical history becomes imperative, as it could sway the decision-making process during the draft.

Conclusion: The Draft Blueprint

Mastering the AFL Draft requires a meticulous approach that goes beyond on-field heroics. Players must navigate a multifaceted landscape, ensuring their weekly performance, lifestyle choices, off-field reputation, testing results, game day outputs, and injury history collectively contribute to a compelling draft narrative.

In the pursuit of AFL glory, young talents must embrace a holistic approach, understanding that success in the draft is not just about skill but also about character, discipline, and resilience.

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AFL Performance Periodization GuideCategoriesCoaches PLP Podcast Weekly Updates

Episode 101 – AFL Periodisation Strategies To Maximise Your Teams Performance

Maximizing AFL Team Performance: Strategic Periodization Insights

The game of Australian Rules Football (AFL) demands peak performance from players, making periodization strategies crucial for success. In this comprehensive guide, we’ll delve into the key principles that govern AFL periodization, from the off-season to the in-season grind. Explore the AFL Performance Periodization Guide as we break down the essential components for optimizing player performance and achieving success in the dynamic world of Australian Rules Football. AFL Performance Periodization Guide is your roadmap to strategic planning and training methodologies tailored for peak AFL performance.

Highlights of the episode:

  • Macrocycle approach
  • Linear block approach
  • Tactical periodization
  • Funnel periodization
  • Microcycle approach

Understanding the Macro Cycle

A successful AFL season hinges on meticulous planning, and it all begins with the macrocycle. The macrocycle, essentially the yearly plan, comprises the off-season, pre-season, and in-season phases. Players’ return dates, training schedules, and strategic considerations are all mapped out to optimize performance.

Offseason: The Foundation of Success

For those aiming to enhance strength, explosiveness, or aerobic capacity, a linear block approach during the offseason proves effective. The absence of constraints like game schedules allows for a focused and straightforward training program. Tips for strength and conditioning coaches are shared, emphasizing the importance of simplicity and familiarity in off-season training.

Tactical Periodization in Preseason

As preseason kicks in, tactical periodization takes center stage. This approach prioritizes the game demands and aligns training programs with the coaches’ strategies. The guide details how to adapt conditioning programs based on the evolving needs of the team and provides insights into being agile with volume adjustments to accommodate football coaches’ requirements.

Funnel Periodization: Narrowing the Focus

The preseason journey involves a funnel periodization approach. Starting with foundational work, this strategy allows experimentation with various conditioning methodologies. As the season approaches, the focus narrows, taking into account GPS data, player tolerances, and playing styles. This section provides a deep dive into how coaches can fine-tune their strategies based on evolving insights.

Micro Cycle: Navigating the In-season Challenges

As the season kicks off, attention turns to the micro cycle, focusing on the upcoming week. Game day becomes the central point, and tactical periodization continues to play a crucial role. Recovery strategies, fundamental work, and heavy lifting are tailored to the week’s demands, ensuring players are at their best when it matters the most.

Strength Training under Fatigue

Given the 72-hour post-game fatigue window, the guide suggests incorporating strength-heavy lifting early in the week. This strategic approach not only aids recovery but also stimulates growth and testosterone production.

Conclusion: Crafting a Winning Formula

In AFL, success isn’t just about individual skills—it’s about crafting a winning formula that maximizes team performance. Strategic periodization, from the broad strokes of the macrocycle to the nuanced details of the microcycle, forms the backbone of this formula.

Key Takeaways:

  1. Plan Strategically: The macrocycle sets the tone, guiding players and coaches through the offseason, preseason, and in-season phases.
  2. Adapt and Pivot: Tactical periodization ensures flexibility, allowing coaches to adapt conditioning programs based on evolving game demands.
  3. Fine-Tune Approaches: Funnel periodization allows for experimentation early on, with a gradual focus on player positions, playing styles, and performance metrics.
  4. Prioritize Recovery: The micro cycle’s focus on recovery, fundamentals, and strategic strength training underlines the importance of player well-being.

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Pre-Season Fitness RoutineCategoriesPLP Podcast Weekly Updates

Episode 100 – How to Maximise your fitness for Pre-Season

Unlocking Peak Performance: Maximizing Your Pre-Season Fitness

How do you muster the motivation to kickstart your Pre-Season Fitness Routine or dive into a general fitness routine? This question resonates with many athletes, and the key lies in understanding the importance of a well-structured offseason. Taking a break of at least two to four weeks, and allowing your body to recover, is a crucial foundation. This downtime, devoid of a structured training routine, serves as a mental and physical reset. However, it’s not just about taking a hiatus – a thoughtful two-week buildup is an ideal precursor before delving into more intensive Pre-Season Fitness Routine training.

Highlights of the episode:

  • How to get motivated in preseason
  • Funnel periodization
  • Goals of preseason
  • Jack’s favorite workouts for preseason
  • Injury mitigation

Motivation Unleashed: Discipline, Routine, Progress

Motivation is often considered elusive, but it’s not a magical force that suddenly appears. It’s a byproduct of discipline and routine. Stick to a well-thought-out plan, be disciplined in your approach, and observe progress. As you see tangible results from your consistency, motivation naturally becomes a driving force. Creating a sustainable routine, one that aligns with your goals is a fundamental aspect of staying on course. In the world of Australian Rules Football (AFL), this disciplined approach is a shared ethos among athletes.

Periodization: Shaping Success with a Funnel Approach

Imagine your fitness journey as a funnel, wide at the top and narrowing down. This is the essence of periodization, a concept integral to success in Australian Rules Football. The funnel approach involves starting with a broader focus and gradually honing in on specific aspects of fitness. Credit goes to Andrew Russell, a seasoned AFL manager, for popularizing this periodization model. It provides a roadmap for systematically building and peaking fitness levels, ensuring athletes are at their prime when the season kicks off.

Fitness Peaks: Balancing Aerobic and Anaerobic Work

To maximize fitness in the preseason, it’s essential to break down your goals into manageable components. Focus on both aerobic and anaerobic work, addressing the body’s ability to perform at low and high-intensity paces. Working on aerobic capacity lays the groundwork for sustained effort, while anaerobic training taps into the body’s lactate and glycolytic energy systems, crucial for high-intensity bursts. The key is to peak these qualities strategically as you approach the commencement of games, typically around March.

Workout Wisdom: Crafting a Fitness Arsenal

Implementing a diverse range of workouts is vital for developing the five key areas of Australian Rules Football. These encompass critical speed, aerobic capacity, anaerobic short and long intervals, and repeat speed. To guide you on this fitness journey, a curated list of favorite workouts awaits in the show notes. Whether you’re aiming to enhance your critical speed or improve aerobic capacity, these workouts offer a targeted approach. Check the show notes for a direct link to a comprehensive guide that will elevate your fitness arsenal.

Injury Prevention: The 80/20 Rule and Football Drills

Injuries can be a significant setback, particularly when resuming training after an offseason. Adhering to the 80/20 rule becomes crucial during this phase. If athletes return visibly out of shape, alarm bells should ring. Combatting this involves not just hitting the gym but engaging in football-specific drills. These include directional changes, jumping for marks, small handball games, and maintaining kicking loads. Even during the Christmas break, staying active in a football context is essential to prevent injuries, especially those related to sprinting and hamstrings.

Jack’s favourite workouts for Preseason

Aerobic (Ability to cover the ground for 4 quarters)
Critical speed
Run 3 x 10 min runs at 75-85% Maximal Aerobic speed with 2-5 min rest between reps

Aerobic capacity
Descending ladder:
4min-3min-2x2min-4x1min with WR: 2:1 At 90-100% Maximal Aerobic speed

Anaerobic (Repeat high-intensity efforts)
12-15 sec on 45sec 100% MAS + 25-30% Anaerobic Speed Reserve or 60-80m
30-40 sec on 2 min 100% MAS + 20-25% Anaerobic Speed Reserve or 180-240m

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Mastering AFL Internship SuccessCategoriesPLP Podcast Weekly Updates

Episode 99 – My Top 10 Tips to Maximise an AFL Internship

Embarking on an AFL internship is a thrilling opportunity to dive into the dynamic world of sports, but making the most of it requires more than just enthusiasm. In this guide, titled “Mastering AFL Internship Success,” we’ll explore the top 10 tips to ensure your AFL internship is not only a valuable learning experience but a pathway to success.

Highlights of the episode:

  • Eager to learn
  • Build relationships
  • Show initiative
  • Attention to detail
  • Time management

Eager to Learn and Curious: The First Impression Matters

Your first impression during an AFL internship is akin to a crucial match kickoff. To stand out positively, showcase your curiosity and eagerness to learn. Ask deliberate questions during opportune moments—lunch breaks, before or after sessions—to understand the ‘why’ behind the procedures. Being genuinely interested not only leaves a lasting impression but sets the tone for a fruitful internship.

Build Relationships Gradually: Navigating the Team Dynamics

Building relationships within an AFL club is an art that requires finesse. Avoid coming on too strong initially; instead, read cues and recognize individuals’ responsibilities. People vary in their approach to relationship-building, so take the time to understand these dynamics. Establishing connections early on not only enhances your internship experience but also contributes to a more comfortable and collaborative work environment.

Show Initiative: Beyond the Sidelines

Interns who stand on the sidelines miss out on the real action. Showing initiative is pivotal to making the most of your AFL internship. Actively engage with athletes and staff by taking on simple tasks—helping with drills, and setting up equipment. Proactively seek opportunities to contribute more; this not only demonstrates your commitment but also paves the way for additional responsibilities.

Attention to Detail: Elevating Your Contribution

In the fast-paced world of AFL, details matter. Whether you’re involved in data entry or any other task, meticulous attention to detail is non-negotiable. Take the example of transferring lifting numbers; accuracy ensures the integrity of the program. A seemingly routine task gains significance when executed with precision. Focus, concentration, and a commitment to quality work set you apart in a highly competitive environment.

Effective Time Management: Balancing Act for Success

Internship, academics, personal life—juggling these elements requires effective time management. A well-structured schedule is your key to success. Know where you need to be each day, ensuring you maximize your time without succumbing to burnout. Avoid overcommitting; striking a balance is not just about maximizing the day but ensuring a sustainable and successful journey throughout your AFL internship.

Key Phrase: Mastering AFL Internship Success

Success in an AFL internship is not just about fulfilling responsibilities; it’s about mastering the art of navigating this unique professional landscape. By embodying curiosity, building relationships strategically, showing initiative, paying attention to detail, and managing your time effectively, you unlock the full potential of your AFL internship. These tips go beyond routine advice; they are a comprehensive guide to excellence.

In conclusion, your AFL internship is a canvas for professional growth, and how you paint your journey matters. The blend of curiosity, relationship-building finesse, initiative, attention to detail, and effective time management creates a masterpiece of success. Approach your internship not just as a learning opportunity but as a chance to shine in the competitive world of AFL. Unlock your potential and make every moment count.

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2K Time Trial TipsCategoriesPLP Podcast Weekly Updates

Episode 98 – 7 Tips to hit a 2km PB this summer

Unleashing Your Potential: 7 Tips for a 2K PB

Setting the Pace with 2K Time Trial Tips

Embarking on a journey to break your 2K personal best? Look no further. In this comprehensive guide, we delve into seven expert tips to elevate your 2K time trial performance. Whether you’re a seasoned runner or gearing up for your first attempt, mastering these strategies can make a significant difference. Let’s explore the key elements that will propel you towards a record-breaking summer run.

Highlights of the episode:

  • Know your current capacity and maximal aerobic speed
  • Repeat speed day
  • Flexibility and mobility
  • How to take care of joint health
  • Practice the test that your club does
  • Mimic your training environment
  • Have a target and use the running calculator

Know Your Capacity: The Foundation of Success

To maximize your 2K potential, understanding your current aerobic capacity is paramount. Begin by identifying your maximum aerobic speed through a minimum six-minute max distance run. This foundational knowledge ensures that your training program aligns precisely with your capabilities. Gone are the days of generic programs – tailor yours to your unique capacity for optimal results.

Repeat Speed Days: Tailoring Workouts to Your Pace

For those already clocking in a swift 2K time trial between 6 and 7 minutes, the focus shifts to repeat speed days. Pushing yourself at least 20% above your maximal aerobic speed during these sessions ensures the necessary challenge. Customization is key, especially for individuals with varying running capabilities. Understanding your max speed is crucial, and tools like the anaerobic speed reserve can aid in personalizing your repeat speed days.

Flexibility and Mobility: The Unsung Heroes

While running technique often takes the spotlight, flexibility and mobility are unsung heroes in the quest for a better 2K time trial. Efficient shapes and fluid movements are achieved through proper stretching and attention to tissue health. Integrate deep tissue massages and PNF stretching into your routine to safeguard muscles like ITB, calves, and quads from the strains of intense training.

Listen to Your Body: Injury Prevention 101

Running through soreness might seem like a badge of honor, but distinguishing between muscle soreness and potential injuries is crucial. Joint soreness, particularly in the knees or feet, should not be ignored. Swift action can prevent more severe issues like stress fractures. When it comes to injuries, prevention is the name of the game. Early signs should trigger a switch to backup options like aerobic swim workouts or bike sessions.

Practice Test Specifics: Mental and Physical Preparation

Familiarity breeds success, especially when it comes to the specifics of your club’s test. Practice pacing, mental preparation, and all-out max efforts well in advance. This not only fine-tunes your physical readiness but also sharpens your mental game. Knowing the course, understanding the demands, and simulating the test environment with fellow runners can significantly enhance your overall performance.

Mimic Training Environment: Where You Train Matters

Consider where your 2K time trial will unfold – is it on a track, a football oval, or varied terrain? To optimize your preparation, mimic your training environment at least once a week. If the test is on a track, incorporate aerobic or longer interval days on the same track. Pay attention to details like shoes, attire, hydration, and nutrition. Training in a setting that mirrors the test conditions prepares you for success on the big day.

Set a Target and Use Running Calculator: Precision in Performance

A clear target is your North Star in achieving a 2K PB. Utilize a running calculator to break down your goal into manageable split times. This tool provides insights into the pacing required for your desired time. If your club’s test is on a 400-meter track, knowing the lap times needed for your goal can be a game-changer. Pacing yourself effectively ensures you give your all without hitting a wall or leaving too much in the tank.

The Road to a Record-Breaking 2K Time Trial

In conclusion, mastering your 2K time trial involves a holistic approach. From understanding your capacity and tailoring workouts to preventing injuries and simulating test conditions, each tip plays a crucial role. As you embark on this journey, remember that consistency and dedication are your greatest allies. Incorporate these tips into your training regimen, and watch as your 2K time trial transforms into a summer spectacle of speed and endurance.

Unlock your potential, set your target, and embrace the thrill of chasing that elusive 2K personal best. Your summer run awaits – make it one for the record books!

Listen: iTunes | Spotify
Senior Football Injury PreventionCategoriesPLP Podcast Weekly Updates

Episode 97 – Senior Football Players Guide to Injury Prevention & Fitness

Senior Football Players: Injury Prevention & Fitness Guide

Senior Football Injury PreventionFootball is a sport that transcends age, bringing joy and camaraderie to players of all generations. For senior athletes, however, it’s vital to approach the game with strategic care. This guide offers indispensable insights and exercises tailored to mature players, ensuring they stay on the field, injury-free and at their peak performance. Senior Football Injury PreventionSenior Football Injury Prevention

Highlights of the episode:

  • Timing your run
  • Be as lean as possible
  • Look after your general health
  • Pilates and yoga
  • Have an individual strength program focused on resilience
  • Listen to your body

The Importance of Timing and Adaptation

In the world of senior football, timing is everything. Especially if you’ve had a hiatus from the game, reacquainting yourself with the demands of directional changes, jumps, and contests is paramount. This section unveils the secrets to pacing your runs and gradually adapting to the rigors of the game.

Building Resilience: Your Gym Program

Ditch the heavyweights and powerlifting routines. A well-rounded gym program focuses on diverse planes of motion and incorporates single-leg and single-arm exercises. Discover how this targeted approach in the gym can make all the difference in your game.

Trim Down for Agility and Joint Health

Maintaining a lean physique isn’t about aesthetics; it’s about protecting your joints. Carrying excess weight adds stress to vulnerable areas, increasing the risk of injuries. Learn how shedding body fat and cultivating lean muscle mass can be a game-changer for senior players.

Nourish Your Body for Optimal Performance

General health is the cornerstone of any athlete’s success. Explore the importance of consistent sleep patterns and a nutrient-dense diet. From seasonal, farmer’s market finds to high-quality ingredients, discover how to fuel your body for peak performance.

Low-Impact, High-Gain: Restorative Movements

Integrate low-impact, restorative exercises like clinical Pilates and ayenga yoga into your routine. These movements enhance stability, balance, and range of motion while being gentle on your joints. Uncover why these modalities become invaluable as athletes age.

Targeted Strength: Addressing Previous Injuries

Past injuries can be your body’s weak links. This section guides you on building strength in areas prone to recurring issues. From Achilles tendinopathy to patellar troubles, learn how to fortify your body against potential setbacks.

Listening to Your Body: Maturity as an Asset

Maturity is your greatest ally in the game. Learn to heed your body’s signals and intuition. Recognize the signs of impending strain and adjust your routine accordingly. This section empowers you to make informed decisions for a long, fulfilling football career.

In summary, this comprehensive guide equips senior football players with the knowledge and strategies they need to thrive on the field. From precise timing to targeted gym routines and mindful nutrition, every aspect is addressed. By prioritizing injury prevention and fitness, senior athletes can continue enjoying the beautiful game for years to come.

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Post-Grand Final Training GuideCategoriesPLP Podcast Weekly Updates

Episode 96 – Community Football Fitness Off Season Tips with Coach Jack McLean

Taking a Breather: The Importance of Rest and Recovery

After a grand final win, it’s advised to take at least two weeks off without any structured training, allowing for physical and mental recovery. This period of rest is crucial for repairing muscle tissue, replenishing energy stores, and rejuvenating the mind. It sets the foundation for a successful off-season training plan. Now, let’s delve into the Post-Grand Final Training Guide.

Remember, it’s important to maintain a balance between rest and gradual re-integration of training activities. The Post-Grand Final Training Guide will provide you with a step-by-step approach to ensure you make the most of this critical recovery phase.

Highlights of the episode:

  • At what age should kids start lifting weight
  • How should training change for ages 13 to 16
  • Key tips if your child is ready to start weight training
  • Lifting guidelines for ages 13 to 16
  • Myths in strength training
  • Benefit of plyometrics

Gradual Reintroduction: Building Momentum

As you transition back into training, focus on two runs and two total body gym sessions per week for the next two weeks. This gradual approach helps prevent overexertion and reduces the risk of injury. Start with lighter weights and shorter runs, gradually increasing intensity and duration. By the end of this period, you should be ready to ramp up the intensity.

Targeted Workouts: Maximizing Efficiency

Emphasize total body workouts to target key movement patterns and muscle groups, rather than isolating lower and upper body sessions. This approach not only saves time but also ensures balanced strength and flexibility. Incorporate compound exercises like squats, deadlifts, and bench presses. Don’t forget to include core-strengthening exercises for stability and injury prevention.

Customizing Your Training: Setting Priorities

In the following 6-8 weeks, tailor your training based on your primary goal. If you’re aiming for improved endurance on the field, prioritize runs of varying distances and intensities. For those seeking strength and power, focus on weight sessions with progressive overload. Periodize your workouts to steadily increase the challenge and monitor your progress.

Skill Maintenance: Keeping Your Edge

Incorporate football drills into field sessions to maintain skills developed during the season. This ensures that your technical proficiency doesn’t erode during the off-season. Start preparing for the 2K time trial about four weeks before the pre-season begins. Keep up kicking loads, agility work, and high-intensity running throughout this period. This targeted approach hones your performance for the upcoming season.

Goal Setting: Mapping Your Path to Success

Set specific goals for conditioning, strength, and football skills for the upcoming season. Make them SMART (Specific, Measurable, Achievable, Relevant, Time-bound) to provide clear direction and motivation. Whether it’s improving sprint times, increasing the weight lifted, or refining passing accuracy, having concrete objectives will guide your training and keep you on track toward peak performance.

Conclusion: Building Towards Triumph

Incorporating these strategies into your post-grand final training plan will not only ensure a seamless transition into the off-season but also set the stage for a successful upcoming season. Remember, rest and recovery are just as crucial as intense workouts. By targeting key muscle groups and movement patterns, customizing your training, and maintaining essential skills, you’ll be well-prepared to dominate the field when the new season arrives. Start today, and let your journey toward triumph begin!

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