In this episode of the AFL High Performance Podcast, we sit down with Jack Milligan to discuss various aspects of strength and conditioning (S&C) within high-performance sports. Jack shares his journey from playing football in Northern Ireland to becoming a strength and conditioning coach in Australia. We delve into Preseason Strength Programming Insights, exploring the importance of adaptive strength training and the benefits of individualizing programs based on player needs. Jack also shares valuable Preseason Strength Programming Insights on how to balance technical and neural adaptations for optimal performance.
The discussion also covers practical advice for upcoming practitioners, the evolution of strength and power training methodologies, and the integration of innovative tools like flywheels to improve specific athletic qualities. The conversation is packed with actionable insights for both coaches and athletes aiming to enhance their performance.
Preseason Strength Programming Insights
Reverse Engineering the Game
When it comes to AFL preseason strength programming, thinking in reverse is key. Jack Milligan promotes an adaptation-based approach where performance on the field determines what happens in the gym. By analyzing the game’s demands, strength coaches can target key physical qualities for each athlete.
The Three Key Adaptations
To simplify training, Milligan breaks down development into three categories: neural, morphological, and technical adaptations. Each has a unique role. Morphological adaptations (like muscle growth) thrive in the gym. Technical work (like movement skills) is best trained on-field. Neural adaptations, which relate to the nervous system’s force output, can be developed in both settings.
Periodizing Preseason Phases
Preseason isn’t one-size-fits-all. At first, training leans heavily on building structure and technical understanding. As the weeks progress, the emphasis shifts toward developing neural qualities—like producing maximal force or improving deceleration through eccentric strength work.
Measuring What Matters
Data guides progress. GPS devices track top speed, while tools like Votion offer kinematic insights. In the gym, force plates are used weekly to assess power and monitor eccentric development—essential for agility and injury prevention.
Coaching with Intent
Finally, Jack emphasizes the coach’s presence on the gym floor. Experienced players typically self-manage well, but new or injured athletes need closer attention. Keeping communication simple and technical guidance sharp helps players execute effectively without confusion.
Highlights from the episode:
✅ The three training adaptations every coach should master
✅ When to use neural, morphological, technical adaptations
✅ Tools he uses to track progress in strength vs speed training
✅ Why eccentric strength is key for deceleration and agility
✅ What to prioritize when coaching on the gym floor
People mentioned:
✅ Mark Kilgaloon
✅ Jarrod Wade
✅ Mark Reaves
✅ Wayne Bennett
✅ Rob Miller
✅ Ryan Whiley
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