A program by
eliza jones
@elizajones.aflw
Peak Performance
A real AFLW player's six-day week — strength, speed and recovery, done properly.
- Length
- 4 weeks
- Sessions
- 6 / week
- Level
- Intermediate – Advanced
- Kit
- Full gym + running track
Instant PDF ✦ yours forever ✦ every sale directly supports Eliza
TFC Programs ✦ N°07Meet Eliza
Eliza is an AFLW player whose week is built for one thing: showing up ready to perform, every week of the season. This free guide is the exact six-day structure behind her strength, speed and recovery — the same one she uses to train, not a simplified version of it.
About the program
This program is built on the philosophy that strong foundations, consistency and holistic wellbeing create elite athletes. It runs over a six-day week: four strength-based sessions, one running/speed day and one full recovery day — each targeting specific athletic qualities so nothing is left to chance.
Every lift and drill is written out in full — sets, reps, rest and Eliza's own weight-progression targets and form cues — alongside the nutrition and recovery habits she actually relies on, from her go-to recipes to her hot/cold immersion routine.
This one's completely free. It's a real, complete example of how The Fit Connection turns an athlete's actual routine into a program — download it, run a session, and see exactly what you'd be handing your own community.
What’s inside
everything you need, nothing you don’t.
- 6 sessions a week — Eliza's actual AFLW training structure, in full
- Four strength days, one speed & conditioning day, one dedicated recovery day
- Every lift and drill with sets, reps, rest and weekly progression targets
- Eliza's own nutrition habits, go-to recipes and recovery routine included
- Free forever — a taste of how TFC programs are built, no card required
How it lands
- 01
checkout in about a minute
Name, email, payment — done. No account, no app to install.
- 02
the pdf hits your inbox instantly
Plus an immediate download on the confirmation page. It's yours forever.
- 03
train anywhere
Phone, tablet or printed and taped to the fridge — follow Eliza's structure week by week.
Good to know
- Is this level right for me? Built for intermediate – advanced — every movement includes cues, and you choose the loads.
- What do I need? Full gym + running track.
- Refunds?Digital products aren’t refundable once delivered — if something’s wrong, email us and we’ll make it right.
Ready when you are
train like eliza actually trains.
get the program — freeGeneral fitness information, not medical advice. Check with a professional before starting a new program.
powered by the fit connection ✦ est 2026
Peak Performance
free ✦ instant PDF