TRAIN LIKE TOM MITCHELL | AFL-SPECIFIC WORKOUT | Prime Train x Ball Magnets

Summary

In 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

00:00

🏈 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.

05:01

🏋️‍♂️ 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.

10:02

🏃‍♂️ 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.

Keywords

💡AFL

AFL stands for Australian Football League, which is a professional Australian rules football league and the highest level of the sport. It is central to the video's theme as the exercises and discussions revolve around training for this specific sport. The script mentions AFL-specific movements and the importance of balance and agility in the sport, highlighting the league's physical demands.

💡Balance

Balance is a critical aspect of athletic performance, particularly in sports like AFL where players often need to maintain stability on one leg while kicking or picking up the ball. The video emphasizes exercises that improve balance, such as single-leg RDLs and shoulder presses while keeping one leg raised, which are directly related to the sport's requirements.

💡Exercise

Exercises are the physical activities performed in the video to enhance the athletes' fitness and sport-specific skills. The script outlines various exercises like single-leg RDLs, shoulder presses, and kettlebell switches, each designed to improve different aspects of an AFL player's performance, such as balance, core strength, and explosiveness.

💡Tom Mitchell

Tom Mitchell is mentioned as a legend in both the AFL and the video context. He is an Australian rules footballer who plays for the Melbourne Football Club in the AFL. His presence in the video adds credibility to the training advice given, as he is a professional athlete with firsthand experience in the sport.

💡Single-leg RDL

A single-leg RDL, or Romanian Deadlift, is an exercise where one performs a deadlift on one leg, holding a barbell or dumbbell. In the video, this exercise is used to simulate the kicking position in AFL, emphasizing the importance of balance and strength in one leg, which is crucial for kicking accuracy and power.

💡Core Strength

Core strength refers to the strength of the muscles in the torso and abdomen that help maintain balance and stability during physical activities. The video highlights core strength as essential for AFL players, as it aids in maintaining balance during kicking and picking up the ball, as well as in general body control during the game.

💡Explosiveness

Explosiveness in the context of the video refers to the ability to generate force quickly, which is important in AFL for actions like sprinting, jumping, and sudden changes in direction. Exercises in the video are designed to improve explosiveness, such as the single-leg RDL where players drive up explosively after lowering into the kicking position.

💡Kettlebell

A kettlebell is a type of weightlifting equipment that resembles a cannonball with a handle. In the video, kettlebells are used in exercises to improve balance and strength, particularly in a single-leg stance, which mimics the position a player might take when picking up the ball on the field.

💡Multi-directional Lunge

A multi-directional lunge is an exercise that involves lunging in different directions to improve strength and flexibility in various planes of motion. This is relevant to AFL, where players often need to change direction quickly during the game. The video includes an 'around-the-world' lunge to simulate these movements.

💡Technique

Technique in the video refers to the skill and method used in performing physical activities, particularly in the context of AFL. It is discussed as a key factor in on-field performance, where knowing how to use one's body effectively can be more advantageous than sheer strength. The video suggests that technique, such as maneuvering bodies in stoppages, is crucial for success in AFL.

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