Build Your Fitness Base Before Pre Season Starts

The MHR Online AFL Pre-Season  Beginner (Base Builder) program is a 12 week training plan designed to prepare players before formal club pre season begins.

This program is for athletes who want to arrive at pre season fit, confident, and capable of handling running loads, movement demands, and repeated efforts without breaking down.

You do not need to be fit to start this program.
You will be fitter when you finish it.

Program Overview

• Duration: 12 weeks

• Training level: Beginner

• Frequency: 3 to 4 days per week

• Training environment: Home or outdoor field

• Equipment: None required

• Primary goal: Build aerobic fitness, movement quality, and muscular endurance for AFL

This is a base building program, not a testing program.

What This Program Focuses On

The program is designed around the key physical demands of AFL at a beginner level:

• Running fitness without excessive impact

• Change of direction and movement control

• Muscular endurance to tolerate training volume

• Confidence moving under fatigue

• Gradual exposure to acceleration and repeat efforts

Everything is progressed with intention. No guessing. No smashing yourself.

How the Program Is Structured

Simple Weekly Layout

Each training week follows a consistent structure:

• Full body movement and strength work

• Aerobic conditioning and tempo based running

• Coordination, agility, and repeat effort exposure

• A longer aerobic session to build match ready fitness

If you can train 4 days, you complete all sessions.
If you can only train 3 days, the program clearly tells you which sessions to prioritise.

Phase Based Progression

The 12 weeks are split into four logical phases, each building on the last.

Phase 1 - Activation & Base Conditioning (Weeks 1-3)

• Learn to move well

• Build basic aerobic fitness

• Focus on control, posture, and consistency

This phase sets the foundation that prevents injuries later.

Phase 2 - Strength Endurance & Aerobic Volume (Weeks 4-6)

• Increase total running volume

• Improve muscular endurance

• Maintain smooth, controlled movement

Your engine starts to build here.

Phase 3 - Power, Plyometrics & Repeat Efforts (Weeks 7-9)

• Introduce light plyometrics and sharper movements

• Begin repeat effort conditioning

• Improve coordination and efficiency under fatigue

Fitness begins to feel more “football like”.

Phase 4 - Game Conditioning Peak (Weeks 10-12)

• Peak aerobic capacity

• Controlled speed exposure

• Repeatable effort without loss of technique

The goal is to arrive at pre season ready, not cooked.

Running and Conditioning Philosophy

• Most running is controlled and sub maximal

• Speed is introduced gradually and deliberately

• Conditioning prioritises rhythm, posture, and recovery

• Sprinting flat out while fatigued is avoided

You build repeatability first, intensity second.

Strength, Mobility, and Injury Prevention

Strength work is:

• Bodyweight-focused

• Full body

• Designed to support running, not interfere with it

• Emphasises joint control and posture

Mobility and warm ups are consistent and repeatable to build confidence and coordination over time.

Nutrition and Recovery Education

You receive practical education around:

• Fueling training properly

• Protein intake for recovery

• Hydration basics

• Balanced meals without restriction

• Sleep, steps, and stress management

Fitness gains come from what you do between sessions as much as during them.

Progress Tracking

The program encourages tracking:

• Body measurements every 4 weeks

• Running tolerance and energy levels

• Mood and recovery

• Small performance wins over time

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

Who This Program Is For

• First year or developing AFL players

• Players returning after time away from sport

• Athletes without a structured conditioning background

• Anyone who wants to feel confident at the start of pre season

Who This Program Is Not For

• Advanced or elite AFL players

• Athletes already deep into strength and speed training

• Players currently completing full club pre season workloads

Where to Go Next

This program is the first step in the AFL pre season pathway.

To continue exploring 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

On completion, most athletes progress into the AFL Pre Season - Intermediate (Strength + Speed Builder) program.

How This Fits Within MHR Online

This is the entry level AFL pre season system, designed to:

• Build confidence

• Reduce injury risk

• Improve training tolerance

• Create momentum heading into structured team training

It is intentionally simple, progressive, and repeatable.

What You Get

• Full 12 week AFL Pre Season Beginner PDF program

• Clear weekly structure and session priorities

• Field based conditioning progressions

• Strength, mobility, and recovery guidance

• Nutrition fundamentals

• Access to the MHR Performance Hub