How Will You Get to the Next Level?

The Force Velocity Curve

The vertical axis represents force or the load used for the given activity. The horizontal curve axis represents velocity or the speed at which that activity is performed.

Now for anyone that has ever lifted anything in their life you would know that the lighter something is the faster you can lift as opposed to something that is heavy that takes a longer time to lift.

As you can see on the chart the more heavier the load, the less velocity is used and vice versa and in between there are other strength qualities that can be trained too.

Max Strength – a heavy load lifted (relatively) slowly such as a max effort squat

Strength Speed – a moderate load lifted with moderate speed such as dynamic effort squat @ 40 – 70%

Speed Strength – a light load lifted quickly such as a weighted jump squat @ 10 – 30%

Speed – bodyweight moved quickly such as a sprint

I bet you’re training 1, 2 at most in your program and its usually one from the high force end and one from the high velocity end but rarely in the middle. What this means is that you don’t quite bridge the gap from high force to high velocity optimally as you would if you touched on one of the middle options (strength speed / speed strength).

Don’t worry I’ve got you covered with the Aussie Rules Training Athlete Maker Training Program.

It is a 10 – 14 week program to get your squat and bench press to where it needs to be and also have it actually transfer over to on field performance.

There is an optional introduction week for those who haven’t lifted in the lower rep ranges much or have no idea what their REAL maxes are so I’d strongly encourage everyone to do it as I‘ve allowed time for it anyway before footy starts.

The 1^st phase focuses on using a load that is over 80% with the goal to increase neural drive and to allow for plenty of practice (volume) on the 2 core lifts we’re focusing on.

The 2^nd phase focuses on using a load between 55 and 80% with the goal being to start transferring some of the strength into actual performance. 

The 3^rd phase is all about transference using timed sets with a load lower then 55% for as many reps as you can get in the prescribed time frame. 

The 3 days have their own specific focus being:

Monday – Moderate Load / Moderate Volume

Wednesday - High Load / Low Volume

Friday – Low Load / High Volume. 

This follows all the way through each 3 blocks.

There is also an 8 week chin up strength program just to make you more badassary.

I have prescribed this program out to fit in with your pre season training and it's very similar to what I'm actually doing right now and have been doing since October so it's tried and it's true!

This could be the secret that you've been looking for to take you to the next level and at $30 (or $2.14 per week), what is it worth to you?

Order from the Paypal link on the right side of the page.