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Welcome to Fit For Footy’s Preseason Training For Season 2020

 

Overview

We thought we would teach you a bit about the app so that you can get the best use out of it.

We designed your running programs to replicate how players train at the AFL and AFLW level. The programs build up during the week and then build up across the 12 weeks of Pre-season. Our goal is to develop your running ability to be able to perform well during the season, but also to ensure you do are less likely to get injured.

We made sure your strength program was built up to match your running programs and help you improve your running performance. We also made sure you will build up the necessary strength to have a great season and minimise your risk of picking up injuries.
The nutrition plans were developed to help maximise the running and strength programs we have given you. We fuel your body to be able to run 3 times a week, whilst still building lean muscle and dropping those Off-Season and Christmas kilos.

The app can be broken down into three parts – Footy, Fitness and Fuel

Daily Planner

SPLASH SCREEN FOOTY FITNESS FUEL
This page is your Daily Planner.
We plan your week’s training based around your main training session for the week.  That’s why we ask you that question when you get on the app for the first time.
This can be changed in the Profile tab, under “Individualise Content To You”
You can click through the various sections of Footy, Fitness and Fuel in the Daily Calendar so that you can cross off all that is required for you to complete on any given day.

Weekly Calendar

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The Weekly Calendar has been designed to replicate what AFL and AFLW players do during the week, so you can train exactly like they do.
We plan your week’s training based around your main training session for the week.
We’ll schedule each day for you so you just need to tap into the relevant section to check what you need to be doing.
Make sure you scroll across so you get to cover off all parts of your training day!
You can follow everything in the schedule, or pick and chose, it’s up to you.
We give you the best information, and its up to you to decide how seriously you want to take things.

Workout

This section allows you to find all the training information on the app in one spot such as training drill videos from the game’s superstars, and your weekly strength and conditioning programs!
This section is more suited to people that don’t want to follow the structured setup of the weekly calendar, or that want to quickly find an area to work on.

Footy

We have planned which skills are best for you to practice on the various days of the week, based on your running programs.

Fit For Footy have a special section called “Like a Superstar” where on your main training day, you will be taught by a Superstar player of the game.

Click on the instructions shown below your different skills videos so you can read exactly how to do the drill, how to make it harder and the key coaching points you need to ensure you are doing to get the most out of this drill.

Med Ball Drill Splash Screen EDITED

Fitness

 

The majority of Pre-Season conditioning is focused on running, but there are some bike, swim and elliptical sessions over the next 12 weeks.

 

Running

We designed your running programs to replicate how players train at the AFL and AFLW level. The programs build up during the week and then build up across the 12 weeks of Pre-season.

Our goal is to develop your running ability to be able to perform well during the season, but also to ensure you do are less likely to get injured.

Each week we will release the new running sessions that you need to complete.

To find the running session you need to complete that day, go to the Weekly Calendar and press on Running for the day of the week that you are on.

The Running sessions usually consist of a warmup video and then the required running for the session.

It’s important to warmup as instructed. You will do a 5 min jog and then a series of 60m runs at building intensity

For the running sessions it is important to run at the instructed time and intensity. We explain the intensity you need to run at (RPE Scale) below.

At the end of the running session you can measure how far you have run and then compare yourself to AFL and AFLW players.

Rating Of Perceived Exertion Scale (RPE Scale)

Screenshot 2019-01-03 11.49.04
The Rating of Perceived Exertion Scale (RPE scale) is a measure of how hard exercise feels, or a way of measuring how hard you are exercising.
We will tell you how hard to run/train based on the scale from 0-10.
The number and  the words describing the number, helps explain  how you should be feeling when you train at that level.
This rating out of 10 is specific to you. So what you feel is running at a level of 5/10 (hard) may be different to how your mates or teammates rate a 5/10 (hard). That’s ok.

 

RPE Scale Explained

0/10  Complete Rest: This obviously means you are doing nothing, you are standing still.
1/10 Very Easy: This is like stretching your arms up to the sky, no real stress on the body.
2/10 Easy: This is a low level of exercise, your body feels a bit warm but you can still talk normally as you are exercising.
3/10 Moderate: Your body is beginning to feel really warm. You feel like this is a bit of exercise now.
4/10 Somewhat Hard: This feels like a bit of exercise now! You feel good, you can almost talk normally as you exercise but its getting harder.
5/10 Hard: This is a good workout, you’re getting sweaty and you feel like your working hard.
6/10: This is getting tough now. Talking whilst exercising is hard and you sometimes have to stop talking for air.
7/10 Very Hard: This is pretty hard, you can exercise for a bit longer but will have to stop soon. You’re real sweaty and hot!
8/10: This is really hard exercise but you’re not going to quit. You can barely speak whilst you are exercising.
9/10: You are almost at your absolute maximum, you feel like you need to stop really soon!
10/10 Maximal: This is the hardest game of footy you have ever played, where you have passed out at the end of the game on the ground exhausted, and you feel like spewing!

 

 

 

Reps and Sets

Repetitions or “Reps” refer to the number of times you repeat that exercise. Eg: running 100m once, is 1 rep of 100m.
Sets refer to the number of times you repeat those Reps. 2 sets of 3 runs means you run a distance 3 times, then after a rest, you do it again. That is your 2 sets.

 

Rest Periods
We will tell you how long you need to rest for after you have completed a rep or sets.
This is very important as you need to make sure you only rest for the time we have told you. This is a key part of the training you are completing. Getting this wrong will change how intense the training session will be, or can stop you from getting the benefits from the running that we are trying to develop.
splash strength

Strength Programs

 

Our high-performance staff from the AFL and AFLW have devised the best programs for specific ages and level of fitness.

The programs are written to complement the running programs for the Pre-Season period. We made sure your strength program will help you improve your running performance, but also we aim to help you build up the necessary strength to have a great season and minimise your risk of picking up injuries.

Click on the instructions shown below your different strength videos so you can see what exactly you are meant to lift, as well as how to do the exercise.

Complete the exercises in suggested order for best results.

 

 

Recovery 

 

It is important to ensure you are performing at your best and we have planned the best recovery methods, depending on whether it is a training day or a rest day. 

In Pre-Season, focussing on Recovery is especially important as it makes sure you are well prepared to do the next training session. 

The key to a successful Pre-Season is completing as many sessions as you can. Focusing on recovery methods each day gives you the best chance to complete as many sessions as possible.

We teach you all the areas to cover but its important to learn what works best for you.

 

 

 

Fuel

Meals

Our Sports Dieticians have developed meal plans to let you get the most out of the running sessions and planned strength programs. If you follow the meal plans and your training programs our aim is to have you lose some body fat whilst putting on lean muscle.

We have personalised your meals to your age, weight, level of fitness and gender. Our Sports Dieticians have planned meals based on whether it’s your training day, or rest day.

Just follow the recommended meal plans in the Fuel section of the app.

 

 

Hydration

In the Fuel section, you will also see two sections under “Hydration”.

What you need to do is weigh yourself before and after your footy training, strength or running sessions that you complete. For most accurate results, weigh yourself in just your underwear as clothing/shoes etc can hold onto water after a training session making it look like you have not lost as much weight as you have.

Enter your weight before and after sessions into the space provided and we will tell you how much water you need to drink to make sure you are properly re-hydrated.