How do AFL clubs actually structure a training week in-season, and why does getting the sequence wrong cost you on game day? In this episode, I break down the principles behind a well-designed in-season program, including what the 72-hour recovery window really means, how to structure intensity across the week, and the one monitoring mistake that catches most coaches off guard.
What a Typical AFL In Season Week Should Look Like
Recovery Starts Immediately
A smart AFL In Season Training week begins with recovery. Most players need around 72 hours to fully bounce back from a match, and that includes more than muscle soreness. The nervous system, hormonal system, and emotional load of the game all need time to settle. Therefore, the day after a match should focus on sleep, hydration, nutrition, and low stress. In many cases, keeping players away from the club can actually help them recover better.
Sleep and Autonomy Matter
Quality sleep is still the number one recovery tool. For that reason, players often benefit from staying in their own environment rather than driving into the club the next day. This can reduce mental fatigue, travel stress, and emotional strain after a win or loss. In addition, giving athletes some autonomy can improve buy in and help them reset. Sometimes the best recovery session is not more structure, but a calmer routine that supports both body and mind.
Build The Week Like a Funnel
As the week moves on, the program should gradually shift from recovery and review into performance preparation. Early in the week, players may still be able to produce force, but not high speed or explosive power. Because of this, strength work at solid but controlled loads can fit better than fast power sessions. Then, as game day gets closer, the focus should narrow toward tactical sharpness, quality reps, and freshness. This funnel approach helps players peak at the right time.
Balance Load Without Losing Fitness
At the same time, coaches cannot rely on matches alone to maintain conditioning. Main training sessions should still expose players to meaningful running demands, especially during longer breaks between games. However, monitoring tools such as GPS, wellness, and readiness data should support decision making, not control it. The goal is to build athletes who are both mentally and physically robust, capable of training through normal niggles while still reducing genuine injury risk.
Highlights of the episode:
– The recovery rule most AFL players swear by
– The number one recovery method clubs often overlook
– How to get quality strength work in early in the week
– A simple mental model for structuring your training week
– How to tell a real data signal from noise
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