#bitesize – Enhancing Strength and Power for AFL Dominance

Boosting AFL Strength Standards

In the fast-paced world of Australian football, enhancing strength and power is essential for on-field dominance. As outlined in any comprehensive AFL strength training guide, one of the most effective lifts for AFL athletes is the trap bar deadlift. Unlike the straight bar, the trap bar reduces strain on the back, offering more mobility and better alignment—especially for taller players. As a result, it’s a safer and more effective option for building raw strength and is often recommended in an AFL strength training guide for its versatility and injury-prevention benefits.

Bodyweight-Relative Strength Goals

AFL athletes must compete against all shapes and sizes. Therefore, relative strength is a critical benchmark. Athletes under 80kg should aim to lift 2.5x their body weight in the trap bar deadlift. Those between 80–99kg should target 2.4x, while 100kg+ players should strive for 2.2x. These standards ensure players are equipped for the physical demands of contests and collisions.

Box Squat for Explosive Movement

The box squat is a great alternative for players who prefer a squat-based approach. It’s especially helpful for running-based athletes or those with minor back issues. Though box squat loads are typically lighter, the movement focuses on speed and power. Strength goals range from 2.5x bodyweight for lighter players to 2x for heavier athletes.

Jump Testing for Power Output

Power testing provides another layer of insight. Using a countermovement jump (CMJ), athletes can assess vertical power. Jump goals:

• 45cm for under 80kg

• 42cm for 90kg

• 38cm for 100kg+

Moreover, the Drop Jump Test measures the Reactive Strength Index (RSI) an indicator of how quickly force is applied. Lighter athletes should aim for higher RSI scores, ideally over 3.2.

In this episode, we break down the key strength benchmarks every serious athlete and coach should know. From the benefits of the trap bar deadlift for taller athletes to upper body and grip strength tests that often get overlooked—this is your blueprint for building stronger, more explosive performers on the field.

Highlights from the episode:

• • Trap bar vs straight bar: which lift suits which athlete
  • When box squats beat deadlifts in sport performance
  • Body weight strength ratios for bench press
  • How to assess upper body and grip strength for performance sports
  • RSI and jump metrics that reveal true explosive potential