Australian rules football places high physical demands on the body across the entire year.

Players are required to sprint, change direction, jump, tackle, and repeat efforts under fatigue, while also tolerating the cumulative load of training sessions and matches.

Many players struggle not because they lack effort, but because their gym work is not aligned with the football calendar. Training too hard at the wrong time, or focusing on the wrong qualities, often leads to fatigue, stalled progress, or time missed through injury.

This page explains how to approach preparation for AFL using a clear training pathway, based on time available and the phase of the season.

What AFL demands from the body

Australian rules football requires a combination of strength, speed, endurance, and resilience.

To perform well and stay available to play, players need:

• Strength to tolerate collisions, tackles, and repeated efforts
• Power and speed for acceleration, jumping, and change of direction
• Aerobic capacity to repeat efforts and recover between contests
• Muscular endurance and tissue resilience across a long season

These qualities cannot all be trained hard at the same time. The order and emphasis matter.

Why preparation matters for AFL

Without a clear preparation structure, gym training often competes with football instead of supporting it.

Common issues include:

• Doing too much intensity during the season
• Entering pre season under prepared
• Carrying fatigue from poorly timed strength work
• Breaking down due to unmanaged training load

Preparation solves this by sequencing training around the football calendar.

Strength is prioritised when football load is lower.
Specific conditioning is layered in when appropriate.
Training volume is adjusted when matches matter most.

This approach improves performance while reducing unnecessary risk.

How AFL preparation is structured

AFL preparation is built using focused 12 week training blocks.

Each block has a clear purpose and is aligned with where you are in the season.

Depending on your timeline, preparation may focus on:

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

The longer the timeline, the more opportunity there is to plan ahead and avoid rushing key phases.

Choose your AFL preparation pathway

From here, select how long you have to prepare.

Each pathway below explains what to train, when to train it, and which programs to use based on your situation.

AFL 3 Month Preparation Pathway
Best for players entering pre season, late off season, or managing strength during the season.

AFL 6 Month Preparation Pathway
Ideal for players moving from off season strength development into pre season preparation.

AFL 12 Month Preparation Pathway
Built for year round development aligned with off season, pre season, and in season demands.

Each pathway removes guesswork and helps gym training support football, not compete with it.

You do not need to train harder to become a better footballer.
You need to train at the right time, with the right focus.

The AFL preparation framework exists to give you clarity, reduce confusion, and help you stay strong, fit, and available across the season.