TRAIN LIKE TOM MITCHELL | AFL-SPECIFIC WORKOUT | Prime Train x Ball Magnets
Summary
TLDRIn this episode of the Prime Training YouTube channel, AFL legend Tom Mitchell joins to demonstrate athletic exercises tailored for Australian Football. They focus on balance and agility with single-leg exercises, emphasizing sport-specific movements like kicking positions and ground ball pickups. The workout also includes multi-directional lunges to enhance change of direction, crucial for AFL's dynamic gameplay. Mitchell shares insights on translating gym strength to on-field performance, stressing the importance of technique and body manipulation over sheer power.
Takeaways
- 💪 Tom Mitchell, an AFL legend, joins the Prime Training YouTube channel for a workout session focused on improving athletic movements specific to AFL.
- 🏃♂️ The first exercise demonstrated is a single-leg RDL (Romanian Deadlift) with a clean, designed to improve balance and replicate the AFL kicking position.
- 🦵 A shoulder press exercise is demonstrated while maintaining balance on one leg to build core strength and stability.
- ⚖️ Balance is emphasized throughout the workout, with exercises that simulate game situations, such as picking up a ball while maintaining stability on a single leg.
- 🚀 The exercises focus on dynamic and explosive movements that are essential for AFL, including multi-directional lunges to improve agility and directional changes.
- 🤼 Discussion on the importance of body control, balance, and technique over pure strength when maneuvering opponents in AFL.
- 🏋️♂️ The conversation highlights that gym strength does not always translate to on-field strength; techniques like body manipulation and timing are often more crucial.
- 📈 The importance of training movements over individual muscle groups is stressed to enhance overall athletic performance in football.
- 🧠 The use of specialized AFL-specific exercises is designed to mimic real-game situations, developing both physical and cognitive skills necessary for the sport.
- 🎥 The video promotes the AFL In-Season Gym Program and offers a discount code (TOM3) for 15% off at checkout, encouraging viewers to subscribe for more content.
Q & A
Who are the guests featured in the video?
-The guests featured in the video are Tom Mitchell, an AFL legend, and Titch, who is also referred to as 'Prime'.
What is the main focus of the workout in the video?
-The main focus of the workout is on athletic movements and exercises specific to AFL, with an emphasis on balance and kicking positions.
What is the first exercise demonstrated in the video?
-The first exercise demonstrated is a single leg RDL with a clean, which involves rolling the barbell down to a kicking position and then explosively driving up.
Why is balance important in AFL according to the video?
-Balance is important in AFL because players often need to maintain stability on one leg while kicking or picking up the ball under pressure.
What is the significance of keeping the big toe into the ground during the exercises?
-Keeping the big toe into the ground helps in maintaining balance and control during the exercises, which is crucial for the sport-specific movements in AFL.
What is the role of core strength in the exercises shown?
-Core strength plays a significant role in the exercises as it helps in maintaining body control and stability, especially during single leg movements and explosive actions.
How does the video suggest improving single leg strength and balance?
-The video suggests improving single leg strength and balance through exercises like single leg RDL with a clean, shoulder presses while keeping one leg raised, and kettlebell exercises focusing on balance.
What is the 'AFL in season program' mentioned in the video?
-The 'AFL in season program' is a gym program designed for AFL players to level up their game, written by Tom Mitchell, Patrick Cripps, and other AFL footballers.
What is the significance of the code 'tom3' mentioned in the video?
-The code 'tom3' is provided for viewers to get a 15% discount at checkout when purchasing the 'AFL in season program'.
What does the video suggest about the transferability of gym strength to on-field performance in AFL?
-The video suggests that while gym strength is important, it's not always directly transferable to on-field performance. Skills, technique, and the ability to manipulate an opponent's body are key factors in AFL.
How does the video address the importance of training movements over muscles?
-The video emphasizes training movements over muscles by focusing on exercises that mimic the dynamic and multi-directional movements required in AFL, such as changing direction and maintaining balance.
Outlines
🏈 Introduction to AFL Training with Tom Mitchell
The video begins with an introduction to a workout session featuring Australian Football League (AFL) legend Tom Mitchell. The host expresses excitement about the session and addresses Tom with his nickname 'Prime'. Tom is known for his agility and skill on the field, and the video aims to help improve the host's performance in the sport. They discuss the importance of balance and control in AFL, and Tom shares his experience with scaling a beer, hinting at a playful and engaging tone for the workout. The video also promotes an AFL in-season gym program, which is discounted with a special code 'tom3'. The first exercise is a single-leg deadlift with a clean, focusing on balance and kicking position, which is crucial for AFL players.
🏋️♂️ Balance and Athletic Movements in AFL Training
This paragraph delves into the importance of balance exercises for AFL players, emphasizing the need for core strength and body control. The exercises demonstrated include a single-leg shoulder press to maintain balance and a kettlebell exercise that mimics the action of picking up the ball while maintaining stability. The discussion highlights the specificity of these exercises to AFL, where players often need to maintain balance while under pressure. Tom Mitchell shares insights on how certain players excel on the field not just through gym strength but also through technique and the ability to manipulate opponents' balance. The conversation also touches on the importance of training movements over muscles to improve on-field performance.
🏃♂️ Advanced Training Techniques for AFL Players
The final paragraph of the script focuses on advanced training techniques that are specific to AFL. The exercises include a multi-directional lunge to simulate the changing directions and strong movements required in the sport. The conversation continues with Tom Mitchell emphasizing the importance of training for specific movements rather than just building generic strength. The video concludes with a teaser for part two, promising more AFL-specific exercises and stoppage techniques. The host encourages viewers to subscribe to the channel, like the video, and take advantage of the AFL in-season program discount using the code 'tom3'. The overall message is the significance of tailored training for improving performance in AFL.
Mindmap
Keywords
💡AFL
💡Balance
💡Exercise
💡Tom Mitchell
💡Single-leg RDL
💡Core Strength
💡Explosiveness
💡Kettlebell
💡Multi-directional Lunge
💡Technique
Highlights
Introduction to a workout session with AFL legend Tom Mitchell focusing on athletic movements specific to AFL.
Emphasis on improving ball handling skills and addressing recent struggles with 'getting a bit more of the pill'.
Recommendation of the AFL in-season gym program for enhancing athletic performance.
Introduction of the first exercise: single leg RDL with a clean, focusing on balance and AFL kicking positions.
Highlight of the importance of body control and core strength in athletic movements.
Demonstration of the proper form for the single leg RDL, including driving the knee up and maintaining balance.
Transition to the next exercise: shoulder press while maintaining a 90-degree angle with the leg for balance.
Discussion on the significance of single leg strength and core stability for AFL-specific movements.
Introduction of a kettlebell exercise for balance, simulating the act of picking up a ball while under pressure.
Emphasis on the specificity of exercises to AFL, particularly the need for balance and agility.
Discussion on the multi-directional lunge, also known as an 'around-the-world' lunge, for changing direction and strength in different planes.
Insight into the importance of technique over pure gym strength for on-field performance.
Mention of Josh Kennedy as an example of a player who excels in stoppages due to technique rather than raw strength.
Discussion on the transferability of gym strength to on-field performance and the role of technique.
Introduction of an exercise focusing on fast ground contact and foot movement to simulate changing direction quickly in AFL.
Conclusion of the workout session with a teaser for part two, promising more AFL-specific exercises and stoppage techniques.
Call to action for viewers to subscribe, use the discount code 'tom3', and look out for the continuation of the training session.
Transcripts
[Music]
gay legends welcome to the primary
training youtube so excited today to
have bull magnets legend and also afl
legend tom mitchell with me today how
are you tom prime i'm good can i call
you prime you can call me whatever you
want
you're not going to call your everyone
everyone calls you pride everyone's been
calling me prime on the way here stuff
i'm getting nervous i can change your
actual name
that's right we all like a few tickets
on ourselves anyway we're going to be
doing a little bit of a workout today
we're going to be going through heaps of
athletic movements and some really good
movements uh that are specific for afl
you're going to help titch get a bit
more of the pill because you've been
struggling a little bit lately so we're
going to see how we go with that you
excited you ready wait i want to show
you how to scale a beer
i probably do need a bit of help with
that i didn't even sniff it as well
really i didn't know people have been
saying to me they're like um you've
staged it for tick tock and stuff yeah
it was all real i promised you i didn't
know the bloke that ran it out to me but
yeah um no more views for me on the
field don't do it kids don't drink beers
on the field wait till after the game
good day there legends make sure you go
check out the afl in season gym program
it's absolutely fantastic for anyone out
there looking to level up their game
written by myself tom mitchell patrick
crips and a whole host of other afl
footballers make sure you use the code
tom3 to get 15 off at checkout let's get
into this video
the first exercise that we're going to
be doing today
is a balanced exercise this is one of my
favorite exercises and it is also the
most
i think sport specific one for afl when
it comes to balance pitches in
background push-ups
never sleep
first exercise we're going to do
what it is is it's a single leg um rdl
and then with a clean so we're going to
be doing is rolling that bar down
coming down hold that position now this
position as you probably know is an afl
kicking position so this is exactly
where we're going to be when we're
kicking the ball now a lot of people
struggle to get that balance on that
single leg when they're doing that kick
so we're coming down and we're going to
come up drive that knee up
try and keep that 99 interesting
movement and you've got to have a lot of
control body control core strength with
it there's going to be an explosive so
coming down
down that one leg into that kicking
position
up explosively come up
perfect
up perfect
yeah yeah yeah like that keep that big
toe into the ground
beautiful and get those elbows up as
well
perfect potentially you see getting that
knee up driving up switch legs you only
need to do probably three or four reps
on each side you don't need to worry
about doing too much heavy stuff this is
a balance exercise
it's important to keep your balance
as key and as foundational as you
possibly can
look at those legs
beautiful
just next exercise is again another
really key exercise for balance with
this exercise we're going to be just
just doing a normal shoulder press
instead we're going to try and keep that
knee up that leg up now we want to try
and keep it at 90 degrees 90 degrees as
much as we possibly can you can see here
dorsiflex that toe we've got that full
contraction all the way through that
whole kinetic chain and then so we're
going to be doing
getting the bar up i might do it on the
side a little bit becoming that knee up
on my balance drive that toe to the
ground
press
above my head
coming back down
it doesn't need to be an explosive
press make sure you put your head
through there at the top
[Music]
yes nice
now with these guys you only need to do
three to four reps it doesn't have to be
a massive massive exercise like
especially without balance exercise it's
going to be really really tough on those
glutes on those hammies on those feet as
well
it's really key i reckon just to keep it
nice and low those three to four reps
way to go
yeah beautiful
and also really focus
on that single leg strength and a lot of
core as well this is fantastic for your
core see teacher's core is working
really really hard with those little
muscles which are actually key
for your balance
[Music]
all right this next exercise is a key
for balance obviously with our balance
exercises we're going to be doing a lot
of single leg sort of stuff so this is
one of my favorite exercises for this
exercise you can just use both your
hands on the kettlebell at the same time
or you can switch hands totally up to
you i like to keep both hands on the
kettlebell side to side and you're just
going to be going over that front toe
for afl specifics because a lot of the
time you're coming down to pick up the
ball and you've got someone trying to
bump you off the ball which is pretty
good it probably doesn't need to do this
but i will be doing this because i'm
probably not that tough over the footy
so what you're going to be doing here is
you're going to be standing on that one
leg trying to get nice and low like you
are coming down to pick up a ground ball
now what you're going to do is switch
that weight from side to side and try
and keep that balance as much as you
possibly can on that single leg this is
so footy specific exactly like
you said you pick it up
yeah
often you're on one leg like this and
you're getting pressure from one side
and you and people think you can't train
for that sort of stuff yeah
you can try very yeah great
and if you if you're wasting your time
doing bad pressure squat when you've
already got a base of strength
yeah have you got anything on the rest
have you got training for the summer day
off walked out the whole day to prime
honest
with the afl we change direction and
move around more than any other sport
pretty much in the world i think it's
probably the most athletic sport there
is out there so with this exercise we'll
be doing a multi-directional lunge which
is basically like an around-the-world
lunge you've got to be able to change
direction
and also be strong
in different planes of motion
so we do it all on one side and you
switch
go on to the other leg
all the way down we see a lot of
injuries cutting
turning changing direction we don't know
how to load
those different
movements
1
45 back
[Music]
[Music]
well
apart from you obviously
oh
[Music]
yeah it's interesting though isn't it
like
like gym strength power like some guys
are strong in the gym and strong in the
footy field but it's not always
transferable i've figured out a lot hey
sorry
buddy buddy yeah we bench like 60 kilos
so weak but the strongest part of the
field because he knew how to use his
body yeah josh kennedy as well like best
stoppage player do you do you feel like
that's technique
the way that they yeah the way they
maneuver bodies so
do you do a lot of kind of jostling sort
of stuff do you think that's probably
personally i think that's more key than
doing something in the gym i think that
skills and then you're kind of the way
you can manipulate someone else's body
is key it's technique so i would say
timing comes under technique as well
it's like knowing how to use
their momentum or recognizing when
they're off balance because that's when
you get your advantage rather than pure
gym strength because otherwise it's just
like a it's just me and your stoppage
and we're just like this the whole time
and that's
like here or whatever like you might use
labors
yeah perfect so it's about getting
you know if i can get your sounds that
sounds weird if i get your head slightly
off center then your whole body is out
and then you're doesn't matter how
much weak i am in the gym it won't
matter
if i get something off balance and then
naturally if you're a bit off then i've
got you covered so you don't need to be
strong you have to be a little displaced
yes
if you're a hormone yeah i know i agree
and that's like and i always say train
movements over muscles because the more
the stronger that you are that you can
like you can transfer your body movement
into their body movement and change
their where their body's going their
center of gravity yeah you can change
the whole champagne spot off very
interesting
very interesting who else was you said
someone there was another name that you
said wasn't as strong in the gym
josh
so yeah i think he's he must have the
record for most clearances ever
he'd be out there
he probably does too he used to bench
like 60. he's quite lean
lean but you assume he'd be so strong
check out the ball magnets that has over
fifteen thousand subscribers i
just said
fifteen thousand fifteen thousand i way
understand how massive it was they're
doing massive things at ball magnets
mostly cripsy and nearly but mitch does
a little bit of stuff in there as well
even at your eyes yeah
one black one run red one then yes uh
all right so for this exercise
single leg yes we'll go single leg go
inside leg yeah
just down that leg and then we're going
to come over
and back in
really good partner one
it's all about controlling
that single leg
and then exploding
all right so for this exercise we're
just going to go side to side it's
focusing on that fast ground contact
time trying to move your feet as much as
you can then you're going to switch
sides each time
you can actually just go one foot off
and then come back so you want to keep
that foot here come back and drive
through so
when you're moving
you want to keep your center of gravity
in that middle as much as you possibly
can
guys thank you so much for tuning in to
this massive episode on the prime
training youtube channel make sure you
stay tuned for part number two of this
as you can see here we do have a lot of
cool stoppage sort of stuff and a few
more exercises to go through that are
very afl-specific make sure you check
out the afl in season program as well
please please please use the code tom3
to get 15 off and of course subscribe to
the youtube channel and like this video
please i love you guys thank you so much
let's go
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