Build Your Engine. Move Well. Get Game Ready.

The MHR Online AFL Pre Season - Advanced Program is a 12 week training system for athletes who are already fit and strong and now need that capacity to show up at game speed.

This program is designed to sharpen acceleration, top end speed, change of direction efficiency, repeat sprint ability, and conditioning under fatigue so you arrive at pre season ready to perform, not just survive.

This is where players move from fit to dangerous.

Program Overview

• Duration: 12 weeks

• Training level: Advanced

• Frequency: 4 sessions per week

• Training environment: Gym and oval

• Primary goal: Game ready speed, power, repeat sprint capacity, and conditioning

This program assumes:

• You already train consistently

• You lift with solid technique

• You have a current running base

• You are not returning from injury

What This Program Focuses On

Training targets the highest physical demands of AFL:

• Explosive first step acceleration

• Efficient deceleration and change of direction

• High speed repeat sprint ability

• Strength expression under fatigue

• Match relevant conditioning capacity

Every element is built to transfer, not just test fitness.

How the Program Is Structured

Clear Separation for Performance Quality

Training days are deliberately separated to maximise output:

• Strength days: Gym only

• Speed and conditioning days: Field only

This allows:

• Higher quality speed and power work

• Better tissue recovery

• Faster movement learning

• Less mixed stimulus fatigue

If weekly training must be condensed, the program clearly identifies which sessions must never be skipped.

Phase Based Progression

The 12 weeks are divided into four progressive phases, each serving a clear role.

Phase 1 - Force Output & Aerobic Rhythm (Weeks 1-3)

• Build force through strength work

• Establish efficient running rhythm

• Lay the base before introducing higher speed demands

Phase 2 - Acceleration, Deceleration & Movement Control (Weeks 4-6)

• Develop acceleration mechanics

• Learn to absorb and redirect force

• Increase conditioning intensity without sacrificing control

Phase 3 - Top End Speed & Repeat Sprint Performance (Weeks 7-9)

• Introduce controlled high speed exposures

• Develop reactive agility

• Build the ability to sprint, recover, and sprint again

Phase 4 - Game Conditioning Peak & Speed Maintenance (Weeks 10-12)

• Peak match relevant conditioning

• Maintain speed and power

• Arrive at pre season primed, not cooked

Speed, Conditioning, and Fatigue Management

• Speed work is progressive and protected

• Conditioning moves from aerobic rhythm to repeat sprint demands

• Fatigue is managed so quality stays high

• Output matters more than blind effort

This program builds repeatability, not burnout.

Strength and Power Expression

Strength training focuses on:

• Lower body force and power

• Upper body strength for contests and robustness

• Trunk control under fatigue

• Maintaining strength while field intensity rises

The goal is strength that holds up when the game speeds up.

Nutrition and Recovery Education

You receive practical guidance on:

• Fueling high output training weeks

• Protein intake for recovery and adaptation

• Hydration strategies for performance

• Balanced eating without restriction

• Sleep, steps, and stress management

Recovery is a performance tool in this program.

Progress Tracking

You are encouraged to track:

• Speed and repeat sprint quality

• Strength performance

• Conditioning tolerance

• Energy, mood, and recovery trends

You also receive access to a free Training Log Template inside the MHR Performance Hub.

Who This Program Is For

• Advanced AFL players

• Athletes with a solid strength and running base

• Players preparing seriously for pre season

• Those wanting performance transfer, not generic fitness

Who This Program Is Not For

• Beginners or first year players

• Athletes returning from injury

• Players without an established training base

Where to Go Next

This program represents the highest AFL pre season level within the Foundation pathway.

To explore further options within MHR Online:

→ View all Foundation Programs
→ Learn how MHR Training Systems work
→ See the Support Spectrum to compare coaching options
→ Explore Build Your Own Training Programs

Athletes who want ongoing individualisation typically move into coaching support after completing this level.

How This Fits Within MHR Online

AFL Pre Season - Advanced is designed for players who:

• Want elite preparation without full custom coaching

• Can self manage training responsibly

• Understand effort, quality, and recovery

This program prepares you to walk into pre season ready to perform.

What You Get

• Full 12 week AFL Pre Season Advanced PDF program

• Structured gym and field training split

• Speed, power, agility, and conditioning progression

• Nutrition and recovery education

• Access to the MHR Performance Hub