This 12 month pathway is designed for players who want to train across the entire football year with structure and intent.

Rather than reacting to each phase of the season, this pathway plans ahead, aligning gym work with off season, pre season, and in season demands.

The focus is long term development, durability, and consistent performance.

Who this pathway is for

This pathway is well suited if:

• You want to train year round
• You want to improve strength and athleticism long term
• You want structure around gym work during the season
• You want to reduce stop start training cycles

What the 12 month focus is

With a full year available, training can be separated into clear phases.

Each phase has a specific purpose, allowing strength, conditioning, and football performance to develop together without conflict.

How the 12 months are structured

The 12 month AFL pathway uses three sequential 12 week training blocks.

Off season strength development
Pre season football preparation
In season strength maintenance and support

This structure reflects the realities of football and supports performance across the year.

Training block 1
Off season strength development phase

This phase focuses on building strength and resilience when football demands are lower.

Programs used

Strength Foundation Barbell Focus
Three Day Split Program
Two Day Full Body Strength Program

Training block 2
Pre season football preparation phase

This phase integrates gym work with running, skills, and team sessions.

Programs used

AFL Pre Season Program
Beginner
Intermediate
Advanced

Training block 3
In season strength maintenance phase

This phase supports strength, power, and injury resistance without interfering with games or recovery.

Programs used

Two Day Full Body Strength Program
Three Day Split Program

Volume and intensity should be adjusted around match demands.

The AFL 12 month preparation pathway is built for players who want training to support football, not fight against it.

By aligning gym work with the football calendar, you build strength, stay durable, and perform consistently across the season.