AFL Strength Training

Unleash Your AFL Power

In this episode of AFL High-Performance Podcast, we delve into the essentials of increasing strength and power on the AFL field through AFL Strength Training. Topics covered include benchmark scores relative to body weight, key strength areas, the importance of Olympic lifting, and how to apply power in game situations with a focus on AFL Strength Training. We also discuss foundational strength, power training, and tackle techniques, and share resources and blog posts for further reading.

Trap Bar Deadlift Benefits

AFL training prioritizes the trap bar deadlift over the straight bar deadlift. This lift reduces back strain and offers flexibility, especially for taller athletes. For optimal performance, athletes should aim to deadlift 2.5 times their body weight if they are under 80 kg. Competing against various sizes without weight classes makes this crucial.

Box Squat Strength Goals

Box squats form a vital component of AFL strength training. The target weight varies by body weight: athletes under 80 kg should lift 2.5 times their body weight, those between 81-99 kg should aim for 2.2 times, and those over 100 kg should target 2 times their body weight. This exercise is performed at a faster speed compared to the trap bar deadlift.

Measuring Explosive Strength

To measure explosive strength, use force plates or simple jump tests. Athletes should jump to specific heights based on their weight class: 45 cm for under 80 kg, 42 cm for 90 kg, and 38 cm for 100 kg athletes. These measurements are crucial for assessing and improving explosive power.

Importance of Reactive Strength Index

The Reactive Strength Index (RSI) is essential for AFL athletes. Assess this through drop jumps, measuring how quickly and powerfully an athlete can react. Target RSI scores are 3.2 for under 80 kg, 3 for 90 kg and 2.8 for 100 kg athletes. Improving RSI helps athletes perform better in high-intensity situations.

Practicing Techniques in Training

Strength and power gained in the gym must be applied on the field. Practicing wrestling and tackle techniques, along with specific drills during training sessions, is essential. This helps athletes effectively translate their gym gains into game performance, improving their ability to fend off tackles and break away using leg speed.

Highlights of the episode:

  • Benchmark scores for trapbar deadlift
  • Benchmark scores for box squat
  • Force plates for measuring explosiveness
  • RSI (Reactive Strength Index) for measuring stiffness
  • Wrestling and tackle technique

Listen: iTunes | Spotify

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