Welcome to the the St Mary’s Women’s AFL Conditioning Group Home Page
The January Running and Conditioning Program runs December 31 through to February 2, and is a full five week program to support women’s football at St Mary’s Salesian. The program is available for all players in all three teams.
TRAINING LOAD INPUT
After every training session please input your training load and any feedback into the link below. This will help me to get feedback about how hard you are finding the sessions and how I can adjust the training load to suit the teams needs. I would suggest saving the link on the home screen of your phone for easy access. Please fill in after every session.
St Mary’s AFLW Training Load Input
WEEK FIVE PROGRAM
Hi all players – I am not sending out a program for week 5 with pre season starting on Wednesday. Take Monday and Tuesday off to freshen up before Wednesday. Focus on your nutrition, getting extra rest and hydration. Some other recovery modalities that would be helpful are getting in the pool or having a massage.
This will be the last weekly update that is sent out as part of the January program. If you would like to continue to receive the weekly video and training program you will need to opt into the new group.
Click here to opt into the new group You can either opt in though a month to month or for the whole season.
I hope the January program has provided you with some value and helped you prepare for pre season.
The main themes of the questions that I have been receiving through the input form have been in regards to nutrition. I have uploaded below part 1 of a 2 part video I recorded last year regarding carbohydrates and low fat diets in relation to performance. You can listen below. I will link part 2 next week.
I have also been working on an 8 week AFLW Injury prevention program which I am excited to share with you
Again if you would like to continue to receive the program you can do so by following the links here
Alternatively if you are interested in a more personalized program you can read about your options here
Well done on all of your hard work in January and enjoy starting pre season 🙂
Nick
**Intermittant fasting is going to be a big buzz health trend in 2019 so you can listen to my views below
WEEK FOUR PROGRAM
Read and download the week four training program
I’m available to provide individualized programs – you can read about the options here
WEEK THREE PROGRAM
Read and download – Week 3 St Mary’s AFLW January Running Program
Exercise of the week – complete after the sesion 3 x 8 reps (out and back is 2 reps)
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WEEK TWO PROGRAM: Read and Download Week 2 – St Mary’s January Running Program
WEEK TWO VIDEO:
It is very important to take the time to watch the video before you start Week Two. I take you through what you should do if you did not do Week One and what you should do if you did Week One, and what you should do if you are finding the sessions very hard – all very important! The Tip of The Week is an injury prevention routine that you can carry with you through the season.
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WEEK ONE PROGRAM: Read and Download Week 1 – St Mary’s January Running Program
WEEK ONE VIDEO:
I take you through the week in detail, looking at each of the three sessions planned PLUS some tips for the week!
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Introduction to the Program
I have recorded an introductory video to help prepare for the program. Every week the weekly training program and weekly video will be released onto this page. If you have any questions please email me a nick.m.leman@gmail.com
