Turn Your Base Into Strength, Speed, and Repeat Effort Fitness

The MHR Online AFL Pre Season - Intermediate (Strength + Speed Builder) program is a 12 week training plan designed for players who already have a fitness base and now need their training to show up on the field.

This program develops strength that transfers to acceleration, repeat sprint ability, agility, and game ready conditioning. It bridges the gap between general fitness and true AFL pre season demands.

You should finish this program fitter, stronger, faster, and confident you can handle pre season training.

Program Overview

• Duration: 12 weeks

• Training level: Intermediate

• Frequency: 3-4 sessions per week

• Training environment: Gym and oval

• Primary goal: Build strength, speed, agility, and repeat sprint conditioning that transfers to AFL match play

This program assumes you have trained before and can run consistently without soft tissue issues.

What This Program Focuses On

Training is built around the key physical demands of AFL at an intermediate level:

• Total body strength that supports speed and work rate

• Acceleration and power development

• Agility and change of direction control

• Repeat sprint capacity and aerobic conditioning

• Confidence moving fast while fatigued

Every element is progressed deliberately to avoid common pre season breakdowns.

How the Program Is Structured

Strength and Conditioning Kept Separate

To maximise output and recovery:

• Strength days are completed in the gym

• Conditioning days are completed on the field

This separation allows players to lift with intent and condition with quality, rather than surviving mixed sessions.

If training 3 days per week, the program clearly identifies which sessions to prioritise.

Phase Based Progression

The 12 weeks are split into four progressive phases, each with a clear purpose.

Phase 1 - Strength Foundation & Aerobic Rhythm (Weeks 1-3)

• Reinforce gym technique

• Establish smooth running rhythm

• Build confidence in movement and posture

Phase 2 - Strength Progression & Conditioning Volume (Weeks 4-6)

• Increase strength demands in the gym

• Gradually extend running volume

• Improve tolerance to longer efforts

Phase 3 - Power, Agility & Repeat Sprint Capacity (Weeks 7-9)

• Introduce higher velocity movements

• Develop repeat sprint ability

• Improve on field sharpness and responsiveness

Phase 4 - Game Conditioning & Strength Endurance (Weeks 10-12)

• Peak conditioning for pre season readiness

• Maintain strength while under fatigue

• Arrive fit, confident, and prepared to train hard

The goal is readiness, not exhaustion.

Running and Conditioning Approach

• Speed exposure is controlled and progressive

• Conditioning builds from aerobic work into repeat sprint demands

• Running intensity is based on effort, not ego

• Technique and posture are prioritised under fatigue

This reduces injury risk while building repeatability.

Strength and Power Development

Strength training focuses on:

• Full body strength

• Lower body power and acceleration support

• Upper body strength for contests and repeat efforts

• Core stability under load and fatigue

Loading and volume are progressed gradually to support performance, not just numbers.

Nutrition and Recovery Education

You receive practical education around:

• Fueling higher training loads

• Protein intake for strength and recovery

• Hydration for performance

• Balanced eating without restriction

• Sleep, steps, and stress management

Recovery is treated as part of the program, not an afterthought.

Progress Tracking

The program encourages tracking:

• Strength performance

• Running tolerance and repeat effort quality

• Energy and recovery trends

• Body measurements and small performance wins

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

Who This Program Is For

• AFL players with prior gym experience

• Athletes who have completed base conditioning

• Players wanting strength that shows up in speed

• Anyone preparing seriously for club pre season

Who This Program Is Not For

• Complete beginners

• Players rehabbing current soft tissue injuries

• Athletes already deep into elite or professional programs

Where to Go Next

This program sits in the middle of 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, athletes typically move into AFL Pre Season - Advanced or structured in season support.

How This Fits Within MHR Online

This is the bridge program between base fitness and high performance AFL demands.

It is designed to:

• Convert strength into speed

• Build repeat effort resilience

• Prepare you mentally and physically for pre season intensity

What You Get

• Full 12 week AFL Pre Season Intermediate PDF program

• Clear weekly structure with gym and field separation

• Progressive strength, speed, agility, and conditioning focus

• Nutrition and recovery guidance

• Access to the MHR Performance Hub