This 3 month pathway is designed for players preparing for Australian rules football within a short timeframe.

Whether you are entering pre season, late off season, or needing direction around strength work during the year, this pathway provides a clear focus without interfering with on field training.

The goal is to support performance and durability, not overload you on top of football demands.

This pathway is built around the realities of AFL style training and competition schedules.

Who this pathway is for

This pathway is well suited if:

• You are within 12 weeks of a key football phase
• You are entering pre season
• You are in season and want better strength structure
• You want clarity without adding unnecessary fatigue

What the 3 month focus is

With only 12 weeks available, the focus depends on the time of year.

In pre season, strength and conditioning are developed alongside football training.
In season or late off season, the focus shifts toward strength support and durability.

The priority is to support football performance, not compete with it.

How the 12 weeks are structured

This pathway uses a single 12 week training block that aligns with your current football phase.

Training block options

Pre season phase

If you are entering or currently in pre season, the most appropriate option is a structured football specific pre season program.

Programs used

AFL Pre Season Program
Beginner
Intermediate
Advanced

Choose the level that best matches your training experience and age group.

In season or late off season phase

If you are in season or not yet in structured football training, the focus should be strength development or maintenance.

Programs used

Three Day Split Program
Two Day Full Body Strength Program

These options support strength without interfering with skill sessions or games.

The AFL 3 month preparation pathway exists to give you direction when time is limited.

By matching strength and conditioning work to the football calendar, you improve performance while staying available to play.