PROGRAM // AFL 001
AFL // PERFORMANCE
AFL performance
Intermediate · Gym + Field · 4 sessions + optional recovery
General physical preparation for Australian football: strength, power, acceleration, speed, change of direction and running capacity.
General preparation only. It doesn't replace your club's program, a physio or an individual strength-and-conditioning assessment, and it can't prevent injuries.
Who it's for
You play footy and want to be stronger, faster and still running in the last quarter.
What you'll work on
- Strength
- Power
- Acceleration + speed
- Change of direction
- Running capacity
- Lower-body durability
- Experience
- Intermediate
- Training location
- Gym + Field
- Days / frequency
- 4 sessions + optional recovery
- Session length
- 50–75 min
- Duration
- 8 weeks
- Equipment
- Gym access plus an oval or field
Club training
Not set yet
Training order
Lower // Strength → Field // Speed + COD → Upper + Full Body → Field // Running Capacity
Days are suggestions, not rules. Train the next workout in the sequence whenever you're ready.
Progression // Each quality progresses its own way
- Strength: double progression. Build the reps first, load comes later.
- Power and sprints: quality over exhaustion. Faster and cleaner, not more.
- Running capacity: build gradually — a little more distance or a steadier pace over the same intervals.
Recovery
Fit this around your footy. Already doing club training? Field sessions here are optional — adjust them around the club.