Pre-Season Fitness RoutineCategoriesPLP Podcast Weekly Updates

Episode 100 – How to Maximise your fitness for Pre-Season

Unlocking Peak Performance: Maximizing Your Pre-Season Fitness

How do you muster the motivation to kickstart your Pre-Season Fitness Routine or dive into a general fitness routine? This question resonates with many athletes, and the key lies in understanding the importance of a well-structured offseason. Taking a break of at least two to four weeks, and allowing your body to recover, is a crucial foundation. This downtime, devoid of a structured training routine, serves as a mental and physical reset. However, it’s not just about taking a hiatus – a thoughtful two-week buildup is an ideal precursor before delving into more intensive Pre-Season Fitness Routine training.

Highlights of the episode:

  • How to get motivated in preseason
  • Funnel periodization
  • Goals of preseason
  • Jack’s favorite workouts for preseason
  • Injury mitigation

Motivation Unleashed: Discipline, Routine, Progress

Motivation is often considered elusive, but it’s not a magical force that suddenly appears. It’s a byproduct of discipline and routine. Stick to a well-thought-out plan, be disciplined in your approach, and observe progress. As you see tangible results from your consistency, motivation naturally becomes a driving force. Creating a sustainable routine, one that aligns with your goals is a fundamental aspect of staying on course. In the world of Australian Rules Football (AFL), this disciplined approach is a shared ethos among athletes.

Periodization: Shaping Success with a Funnel Approach

Imagine your fitness journey as a funnel, wide at the top and narrowing down. This is the essence of periodization, a concept integral to success in Australian Rules Football. The funnel approach involves starting with a broader focus and gradually honing in on specific aspects of fitness. Credit goes to Andrew Russell, a seasoned AFL manager, for popularizing this periodization model. It provides a roadmap for systematically building and peaking fitness levels, ensuring athletes are at their prime when the season kicks off.

Fitness Peaks: Balancing Aerobic and Anaerobic Work

To maximize fitness in the preseason, it’s essential to break down your goals into manageable components. Focus on both aerobic and anaerobic work, addressing the body’s ability to perform at low and high-intensity paces. Working on aerobic capacity lays the groundwork for sustained effort, while anaerobic training taps into the body’s lactate and glycolytic energy systems, crucial for high-intensity bursts. The key is to peak these qualities strategically as you approach the commencement of games, typically around March.

Workout Wisdom: Crafting a Fitness Arsenal

Implementing a diverse range of workouts is vital for developing the five key areas of Australian Rules Football. These encompass critical speed, aerobic capacity, anaerobic short and long intervals, and repeat speed. To guide you on this fitness journey, a curated list of favorite workouts awaits in the show notes. Whether you’re aiming to enhance your critical speed or improve aerobic capacity, these workouts offer a targeted approach. Check the show notes for a direct link to a comprehensive guide that will elevate your fitness arsenal.

Injury Prevention: The 80/20 Rule and Football Drills

Injuries can be a significant setback, particularly when resuming training after an offseason. Adhering to the 80/20 rule becomes crucial during this phase. If athletes return visibly out of shape, alarm bells should ring. Combatting this involves not just hitting the gym but engaging in football-specific drills. These include directional changes, jumping for marks, small handball games, and maintaining kicking loads. Even during the Christmas break, staying active in a football context is essential to prevent injuries, especially those related to sprinting and hamstrings.

Jack’s favourite workouts for Preseason

Aerobic (Ability to cover the ground for 4 quarters)
Critical speed
Run 3 x 10 min runs at 75-85% Maximal Aerobic speed with 2-5 min rest between reps

Aerobic capacity
Descending ladder:
4min-3min-2x2min-4x1min with WR: 2:1 At 90-100% Maximal Aerobic speed

Anaerobic (Repeat high-intensity efforts)
12-15 sec on 45sec 100% MAS + 25-30% Anaerobic Speed Reserve or 60-80m
30-40 sec on 2 min 100% MAS + 20-25% Anaerobic Speed Reserve or 180-240m

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Mastering AFL Internship SuccessCategoriesPLP Podcast Weekly Updates

Episode 99 – My Top 10 Tips to Maximise an AFL Internship

Embarking on an AFL internship is a thrilling opportunity to dive into the dynamic world of sports, but making the most of it requires more than just enthusiasm. In this guide, titled “Mastering AFL Internship Success,” we’ll explore the top 10 tips to ensure your AFL internship is not only a valuable learning experience but a pathway to success.

Highlights of the episode:

  • Eager to learn
  • Build relationships
  • Show initiative
  • Attention to detail
  • Time management

Eager to Learn and Curious: The First Impression Matters

Your first impression during an AFL internship is akin to a crucial match kickoff. To stand out positively, showcase your curiosity and eagerness to learn. Ask deliberate questions during opportune moments—lunch breaks, before or after sessions—to understand the ‘why’ behind the procedures. Being genuinely interested not only leaves a lasting impression but sets the tone for a fruitful internship.

Build Relationships Gradually: Navigating the Team Dynamics

Building relationships within an AFL club is an art that requires finesse. Avoid coming on too strong initially; instead, read cues and recognize individuals’ responsibilities. People vary in their approach to relationship-building, so take the time to understand these dynamics. Establishing connections early on not only enhances your internship experience but also contributes to a more comfortable and collaborative work environment.

Show Initiative: Beyond the Sidelines

Interns who stand on the sidelines miss out on the real action. Showing initiative is pivotal to making the most of your AFL internship. Actively engage with athletes and staff by taking on simple tasks—helping with drills, and setting up equipment. Proactively seek opportunities to contribute more; this not only demonstrates your commitment but also paves the way for additional responsibilities.

Attention to Detail: Elevating Your Contribution

In the fast-paced world of AFL, details matter. Whether you’re involved in data entry or any other task, meticulous attention to detail is non-negotiable. Take the example of transferring lifting numbers; accuracy ensures the integrity of the program. A seemingly routine task gains significance when executed with precision. Focus, concentration, and a commitment to quality work set you apart in a highly competitive environment.

Effective Time Management: Balancing Act for Success

Internship, academics, personal life—juggling these elements requires effective time management. A well-structured schedule is your key to success. Know where you need to be each day, ensuring you maximize your time without succumbing to burnout. Avoid overcommitting; striking a balance is not just about maximizing the day but ensuring a sustainable and successful journey throughout your AFL internship.

Key Phrase: Mastering AFL Internship Success

Success in an AFL internship is not just about fulfilling responsibilities; it’s about mastering the art of navigating this unique professional landscape. By embodying curiosity, building relationships strategically, showing initiative, paying attention to detail, and managing your time effectively, you unlock the full potential of your AFL internship. These tips go beyond routine advice; they are a comprehensive guide to excellence.

In conclusion, your AFL internship is a canvas for professional growth, and how you paint your journey matters. The blend of curiosity, relationship-building finesse, initiative, attention to detail, and effective time management creates a masterpiece of success. Approach your internship not just as a learning opportunity but as a chance to shine in the competitive world of AFL. Unlock your potential and make every moment count.

Listen: iTunes | Spotify

2K Time Trial TipsCategoriesPLP Podcast Weekly Updates

Episode 98 – 7 Tips to hit a 2km PB this summer

Unleashing Your Potential: 7 Tips for a 2K PB

Setting the Pace with 2K Time Trial Tips

Embarking on a journey to break your 2K personal best? Look no further. In this comprehensive guide, we delve into seven expert tips to elevate your 2K time trial performance. Whether you’re a seasoned runner or gearing up for your first attempt, mastering these strategies can make a significant difference. Let’s explore the key elements that will propel you towards a record-breaking summer run.

Highlights of the episode:

  • Know your current capacity and maximal aerobic speed
  • Repeat speed day
  • Flexibility and mobility
  • How to take care of joint health
  • Practice the test that your club does
  • Mimic your training environment
  • Have a target and use the running calculator

Know Your Capacity: The Foundation of Success

To maximize your 2K potential, understanding your current aerobic capacity is paramount. Begin by identifying your maximum aerobic speed through a minimum six-minute max distance run. This foundational knowledge ensures that your training program aligns precisely with your capabilities. Gone are the days of generic programs – tailor yours to your unique capacity for optimal results.

Repeat Speed Days: Tailoring Workouts to Your Pace

For those already clocking in a swift 2K time trial between 6 and 7 minutes, the focus shifts to repeat speed days. Pushing yourself at least 20% above your maximal aerobic speed during these sessions ensures the necessary challenge. Customization is key, especially for individuals with varying running capabilities. Understanding your max speed is crucial, and tools like the anaerobic speed reserve can aid in personalizing your repeat speed days.

Flexibility and Mobility: The Unsung Heroes

While running technique often takes the spotlight, flexibility and mobility are unsung heroes in the quest for a better 2K time trial. Efficient shapes and fluid movements are achieved through proper stretching and attention to tissue health. Integrate deep tissue massages and PNF stretching into your routine to safeguard muscles like ITB, calves, and quads from the strains of intense training.

Listen to Your Body: Injury Prevention 101

Running through soreness might seem like a badge of honor, but distinguishing between muscle soreness and potential injuries is crucial. Joint soreness, particularly in the knees or feet, should not be ignored. Swift action can prevent more severe issues like stress fractures. When it comes to injuries, prevention is the name of the game. Early signs should trigger a switch to backup options like aerobic swim workouts or bike sessions.

Practice Test Specifics: Mental and Physical Preparation

Familiarity breeds success, especially when it comes to the specifics of your club’s test. Practice pacing, mental preparation, and all-out max efforts well in advance. This not only fine-tunes your physical readiness but also sharpens your mental game. Knowing the course, understanding the demands, and simulating the test environment with fellow runners can significantly enhance your overall performance.

Mimic Training Environment: Where You Train Matters

Consider where your 2K time trial will unfold – is it on a track, a football oval, or varied terrain? To optimize your preparation, mimic your training environment at least once a week. If the test is on a track, incorporate aerobic or longer interval days on the same track. Pay attention to details like shoes, attire, hydration, and nutrition. Training in a setting that mirrors the test conditions prepares you for success on the big day.

Set a Target and Use Running Calculator: Precision in Performance

A clear target is your North Star in achieving a 2K PB. Utilize a running calculator to break down your goal into manageable split times. This tool provides insights into the pacing required for your desired time. If your club’s test is on a 400-meter track, knowing the lap times needed for your goal can be a game-changer. Pacing yourself effectively ensures you give your all without hitting a wall or leaving too much in the tank.

The Road to a Record-Breaking 2K Time Trial

In conclusion, mastering your 2K time trial involves a holistic approach. From understanding your capacity and tailoring workouts to preventing injuries and simulating test conditions, each tip plays a crucial role. As you embark on this journey, remember that consistency and dedication are your greatest allies. Incorporate these tips into your training regimen, and watch as your 2K time trial transforms into a summer spectacle of speed and endurance.

Unlock your potential, set your target, and embrace the thrill of chasing that elusive 2K personal best. Your summer run awaits – make it one for the record books!

Listen: iTunes | Spotify
Senior Football Injury PreventionCategoriesPLP Podcast Weekly Updates

Episode 97 – Senior Football Players Guide to Injury Prevention & Fitness

Senior Football Players: Injury Prevention & Fitness Guide

Senior Football Injury PreventionFootball is a sport that transcends age, bringing joy and camaraderie to players of all generations. For senior athletes, however, it’s vital to approach the game with strategic care. This guide offers indispensable insights and exercises tailored to mature players, ensuring they stay on the field, injury-free and at their peak performance. Senior Football Injury PreventionSenior Football Injury Prevention

Highlights of the episode:

  • Timing your run
  • Be as lean as possible
  • Look after your general health
  • Pilates and yoga
  • Have an individual strength program focused on resilience
  • Listen to your body

The Importance of Timing and Adaptation

In the world of senior football, timing is everything. Especially if you’ve had a hiatus from the game, reacquainting yourself with the demands of directional changes, jumps, and contests is paramount. This section unveils the secrets to pacing your runs and gradually adapting to the rigors of the game.

Building Resilience: Your Gym Program

Ditch the heavyweights and powerlifting routines. A well-rounded gym program focuses on diverse planes of motion and incorporates single-leg and single-arm exercises. Discover how this targeted approach in the gym can make all the difference in your game.

Trim Down for Agility and Joint Health

Maintaining a lean physique isn’t about aesthetics; it’s about protecting your joints. Carrying excess weight adds stress to vulnerable areas, increasing the risk of injuries. Learn how shedding body fat and cultivating lean muscle mass can be a game-changer for senior players.

Nourish Your Body for Optimal Performance

General health is the cornerstone of any athlete’s success. Explore the importance of consistent sleep patterns and a nutrient-dense diet. From seasonal, farmer’s market finds to high-quality ingredients, discover how to fuel your body for peak performance.

Low-Impact, High-Gain: Restorative Movements

Integrate low-impact, restorative exercises like clinical Pilates and ayenga yoga into your routine. These movements enhance stability, balance, and range of motion while being gentle on your joints. Uncover why these modalities become invaluable as athletes age.

Targeted Strength: Addressing Previous Injuries

Past injuries can be your body’s weak links. This section guides you on building strength in areas prone to recurring issues. From Achilles tendinopathy to patellar troubles, learn how to fortify your body against potential setbacks.

Listening to Your Body: Maturity as an Asset

Maturity is your greatest ally in the game. Learn to heed your body’s signals and intuition. Recognize the signs of impending strain and adjust your routine accordingly. This section empowers you to make informed decisions for a long, fulfilling football career.

In summary, this comprehensive guide equips senior football players with the knowledge and strategies they need to thrive on the field. From precise timing to targeted gym routines and mindful nutrition, every aspect is addressed. By prioritizing injury prevention and fitness, senior athletes can continue enjoying the beautiful game for years to come.

Listen: iTunes | Spotify
Post-Grand Final Training GuideCategoriesPLP Podcast Weekly Updates

Episode 96 – Community Football Fitness Off Season Tips with Coach Jack McLean

Taking a Breather: The Importance of Rest and Recovery

After a grand final win, it’s advised to take at least two weeks off without any structured training, allowing for physical and mental recovery. This period of rest is crucial for repairing muscle tissue, replenishing energy stores, and rejuvenating the mind. It sets the foundation for a successful off-season training plan. Now, let’s delve into the Post-Grand Final Training Guide.

Remember, it’s important to maintain a balance between rest and gradual re-integration of training activities. The Post-Grand Final Training Guide will provide you with a step-by-step approach to ensure you make the most of this critical recovery phase.

Highlights of the episode:

  • At what age should kids start lifting weight
  • How should training change for ages 13 to 16
  • Key tips if your child is ready to start weight training
  • Lifting guidelines for ages 13 to 16
  • Myths in strength training
  • Benefit of plyometrics

Gradual Reintroduction: Building Momentum

As you transition back into training, focus on two runs and two total body gym sessions per week for the next two weeks. This gradual approach helps prevent overexertion and reduces the risk of injury. Start with lighter weights and shorter runs, gradually increasing intensity and duration. By the end of this period, you should be ready to ramp up the intensity.

Targeted Workouts: Maximizing Efficiency

Emphasize total body workouts to target key movement patterns and muscle groups, rather than isolating lower and upper body sessions. This approach not only saves time but also ensures balanced strength and flexibility. Incorporate compound exercises like squats, deadlifts, and bench presses. Don’t forget to include core-strengthening exercises for stability and injury prevention.

Customizing Your Training: Setting Priorities

In the following 6-8 weeks, tailor your training based on your primary goal. If you’re aiming for improved endurance on the field, prioritize runs of varying distances and intensities. For those seeking strength and power, focus on weight sessions with progressive overload. Periodize your workouts to steadily increase the challenge and monitor your progress.

Skill Maintenance: Keeping Your Edge

Incorporate football drills into field sessions to maintain skills developed during the season. This ensures that your technical proficiency doesn’t erode during the off-season. Start preparing for the 2K time trial about four weeks before the pre-season begins. Keep up kicking loads, agility work, and high-intensity running throughout this period. This targeted approach hones your performance for the upcoming season.

Goal Setting: Mapping Your Path to Success

Set specific goals for conditioning, strength, and football skills for the upcoming season. Make them SMART (Specific, Measurable, Achievable, Relevant, Time-bound) to provide clear direction and motivation. Whether it’s improving sprint times, increasing the weight lifted, or refining passing accuracy, having concrete objectives will guide your training and keep you on track toward peak performance.

Conclusion: Building Towards Triumph

Incorporating these strategies into your post-grand final training plan will not only ensure a seamless transition into the off-season but also set the stage for a successful upcoming season. Remember, rest and recovery are just as crucial as intense workouts. By targeting key muscle groups and movement patterns, customizing your training, and maintaining essential skills, you’ll be well-prepared to dominate the field when the new season arrives. Start today, and let your journey toward triumph begin!

Listen: iTunes | Spotify
Youth Weight Training TipsCategoriesPLP Podcast Weekly Updates

Episode 95 – Kid Friendly Strength Top Tips for Youth Weight Training

Effective Youth Weight Training Tips: Building Strength Safely

Youth Weight Training Tips: When it comes to youth weight training, safety and effectiveness should be the top priorities. Engaging in the right exercises and routines can help young athletes build strength, coordination, and confidence. In this guide, we’ll explore key tips and techniques to ensure that your child’s weight training experience is both beneficial and secure.

Highlights of the episode:

  • At what age should kids start lifting weight
  • How should training change for ages 13 to 16
  • Key tips if your child is ready to start weight training
  • Lifting guidelines for ages 13 to 16
  • Myths in strength training
  • Benefit of plyometrics

Understanding the Basics of Youth Weight Training

Before diving into any training regimen, it’s crucial to establish a solid foundation. For young athletes, this means starting with exercises that primarily use their own body weight. Moves like push-ups, squats, planks, and hollow holds are excellent choices. They promote functional strength and help develop proper form.

The Role of Gymnastics in Youth Strength Development

Gymnastics can be an invaluable tool in a child’s journey towards strength and coordination. Starting as early as age three, gymnastics classes instill fundamental skills such as balance, flexibility, and body control. These attributes are transferable to various sports and physical activities, giving kids a well-rounded athletic advantage.

Making Workouts Enjoyable for Kids

Between the ages of 7 and 13, it’s essential to keep training fun and engaging. Avoid overly structured programs and instead focus on exposure to a variety of exercises. Encourage participation in kid-friendly gyms and activities, incorporating squats, push-ups, and even light dumbbell work. The goal is to build confidence and lay a strong fitness foundation.

Tailoring Training to Specific Sports

As children progress into their teenage years, considering the type of sport they participate in becomes crucial. Different sports demand specific types of strength and coordination. For contact sports like football or rugby, focusing on core stability and muscle mass can provide valuable protection. Understanding the unique needs of your child’s sport will guide their training regimen.

Designing an Effective Resistance Program for Teens

For ages 13 and up, a structured resistance program can yield significant benefits. Aim for 2-3 total body sessions per week, each lasting no more than 40 minutes. Emphasize proper technique, control, and tempo over heavy lifting and speed. This approach ensures high-quality movement and minimizes the risk of overexertion or injury.

Debunking Common Myths in Youth Strength Training

Misconceptions surrounding youth weight training can deter parents and coaches from implementing effective programs. One such myth is that strength training reduces flexibility. In reality, when done correctly, it can enhance mobility and range of motion. Additionally, concerns about growth plate damage are largely unfounded, as structured resistance training is safer than high-intensity sports.

Leveraging Plyometrics and Unilateral Training

Introducing elements like plyometrics and unilateral exercises can further enhance a young athlete’s strength and coordination. Plyometric movements, like jumping exercises, can improve explosive power and agility. Prioritizing single-leg and single-arm exercises builds balanced strength and stability, addressing potential weaknesses often overlooked in double-limb movements.

Maximizing the Plasticity of Youth Athletes

Children and teenagers possess a remarkable ability to adapt and learn. This “plasticity” means they can absorb new skills and techniques quickly. Strength and conditioning coaches should leverage this by gradually progressing the complexity of movements, rather than solely focusing on increasing weight or speed.

Incorporating these effective youth weight training tips into your child’s fitness routine can set them on a path to long-term athletic success. Remember, safety and proper form should always be at the forefront. With the right guidance and approach, young athletes can develop strength, coordination, and confidence that will benefit them throughout their lives. Start implementing these strategies today for a stronger, healthier future.

Listen: iTunes | Spotify
Professional Success StrategiesCategoriesPLP Podcast Weekly Updates

Episode 94 – Crafting Your Professional Brand A Blueprint for Success

In today’s competitive job market, achieving Professional Success Strategies professional success requires more than just having the right qualifications. It’s about crafting a strong personal brand, building valuable relationships, and mastering the art of interviews. In this guide, we’ll delve into five key strategies that can make a significant difference in your career. Let’s explore the world of Professional Success Strategies professional success strategies.

Highlights of the episode:

  • Skills
  • Conditioning
  • Professionalism/Preparations
  • Elite performance mindset
  • Elite lifestyle
  • Leadership
  • Combine trials or testing
  • Life outside of football
  • Strength and Power

Importance of Relationships

Building and nurturing relationships is the cornerstone of professional success. In the workplace, it’s not just about what you know but also who you know. Strong and respectful relationships with colleagues, superiors, and peers can open doors and create opportunities that might otherwise remain closed.

When you enter a new work environment, resist the urge to rush and accelerate the relationship-building process. Instead, focus on doing it right from the beginning. Building trust and respect takes time, but it’s an investment that pays off in the long run. Colleagues who trust and respect you are more likely to collaborate effectively and support your career advancement.

LinkedIn for Resume Building

In the digital age, your online presence plays a crucial role in your professional brand. One platform that stands out for resume building and networking is LinkedIn. It serves as a searchable online resume that can be easily found by potential employers.

Your LinkedIn profile should be a polished representation of your professional self. Ensure that your profile is complete with a professional photo, detailed work experience, and endorsements from colleagues and supervisors. Highlight your achievements and skills to make a strong impression.

However, remember that your online presence extends beyond LinkedIn. Be mindful of what you like and comment on social media platforms. Potential employers often research candidates online, and engaging with inappropriate or offensive content can tarnish your professional image.

Network Building

Networking is a vital aspect of career growth. While it’s tempting to accumulate a large number of contacts, quality should always take precedence over quantity. Start by establishing strong connections with a smaller, more meaningful group of professionals. These connections can provide valuable insights, referrals, and support as your career progresses.

Negative interactions in your industry can have far-reaching consequences. Word travels quickly, and a poor reputation can hinder your ability to secure jobs or collaborations elsewhere. Strive to maintain positive relationships by consistently conducting yourself with professionalism and respect.

Interview Preparation

Interviews can be daunting, especially if you feel underqualified for a role. However, the key to success lies in practice. Even if you think you don’t stand a chance, throw your hat in the ring. The more you practice, the more comfortable you’ll become with the interview process.

Seek feedback on your interview performance, whether you make it to the interview stage or not. Constructive feedback can help you refine your approach and increase your chances of success in future interviews. Additionally, work on improving your CV to make it stand out and showcase your qualifications effectively.

Credible Online Presence

Your online presence is a powerful tool for building your professional brand. It’s essential to maintain a credible and respectable image online. Avoid posting anything that could tarnish your reputation or offend potential employers or colleagues.

Focus on adding value through your online interactions. Share your experiences and insights in a respectful and professional manner. Be cautious when sharing opinions that aren’t backed by research, as you may be challenged by those with more expertise.

In conclusion, achieving professional success requires a multi-faceted approach. Building strong relationships, optimizing your LinkedIn profile, networking effectively, preparing for interviews, and maintaining a credible online presence are all essential elements. By mastering these strategies, you can pave the way for a successful and fulfilling career.

Listen: iTunes | Spotify
AFL draft preparation tipsCategoriesPLP Podcast Weekly Updates

Episode 93 – 50 Proven Techniques to Make Your AFL Draft Dreams a Reality

AFL Draft Preparation Tips: Getting Closer to Your Dream

Are you an aspiring Australian Rules Football (AFL) player with dreams of making it to the big leagues? If so, you’re in the right place. In this comprehensive guide, we will provide you with AFL draft preparation tips that can significantly enhance your prospects of being drafted. These tips encompass various aspects of your physical and mental development, lifestyle choices, and leadership qualities. Follow these guidelines, and you’ll be on your way to maximizing your chances of making your AFL draft dreams a reality.

Highlights of the episode:

  • Skills
  • Conditioning
  • Professionalism/Preparations
  • Elite performance mindset
  • Elite lifestyle
  • Leadership
  • Combine trials or testing
  • Life outside of football
  • Strength and Power

Master the Fundamentals

The foundation of any successful AFL player lies in their mastery of the basic skills. This includes kicking, handballing, ground balls, marking, and tackling. These fundamental skills are non-negotiable and form the basis of your gameplay.

Both Sides Matter

To stand out from the competition, work on honing your skills on both sides—left and right. This versatility can make you a valuable asset to any team.

Aerobic Capacity Training

Depending on your playing style, focus on either aerobic endurance or speed-based conditioning. Longer efforts or shorter, high-intensity intervals should be part of your training regimen.

Agility Is Key

AFL is a dynamic sport, so agility is crucial. Practice directional changes, power cuts, and forward and backward accelerations to become a more agile player.

Weekly Game Day Routine

Adopt a weekly routine that mimics the life of an AFL athlete. Each day should have a specific focus to ensure physical and mental preparedness for game day.

Develop Mental Resilience

Coping with setbacks is part of any athlete’s journey. Cultivate mental resilience to bounce back from challenges and see failure as a stepping stone to success.

Healthy Lifestyle

Maintain a well-balanced diet, emphasizing real, locally sourced foods. Fresh, seasonal produce can boost your energy and recovery.

Leadership Qualities

Showcase leadership through your actions and attitude on and off the field. Encourage and support your teammates, and engage in open, honest conversations to improve as a team.

Prepare for Combine Tests

Familiarize yourself with AFL combine and draft trial tests, such as the 2K time trial, yoyo, vertical jump, and more. Develop a clear strategy for each test to maximize your performance.

Maintain Life Balance

While pursuing your AFL dream is important, don’t neglect other aspects of life. Value your studies, display humility, and have a hobby outside of the game to ensure a well-rounded existence.

Strength Training

Learn proper techniques for fundamental gym lifts like squats, presses, pulls, and hinges. Having a strong foundation in these exercises will benefit your performance and protect your body.

In conclusion, becoming an AFL player requires dedication, hard work, and a well-rounded approach to your development. By following these AFL draft preparation tips, you’ll not only improve your chances of getting drafted but also become a better athlete and individual. Remember, the path to success in AFL is a marathon, not a sprint. Stay focused, stay determined, and your dream of playing in the AFL can become a reality.


Listen: iTunes | Spotify
AFL Strength Program BenefitsCategoriesPLP Podcast Weekly Updates

Episode 92 – AFL Strength & Power Program

In the dynamic world of the Australian Football League (AFL), where agility, strength, and power are paramount, an effective AFL Strength Program can be the game-changer that propels athletes to their peak performance. This comprehensive guide unveils the key elements of a program designed to enhance not just physical attributes but also on-field skills and resilience.

Highlights of the episode:

  • Developing general athleticism
  • Developing robust and resilient athletes
  • Periodization

AFL Strength Program: Unlocking Athletic Potential

General Athleticism for Football Excellence

When it comes to AFL, training in the gym might not directly translate to success on the field. To become a better football player, it’s essential to engage in the actual sport and hone the tactical and technical aspects. However, building a foundation of general athleticism can significantly contribute to improved performance. This involves boosting metrics like vertical jump height, acceleration, strength, and even increasing muscle mass. Developing coordination and mobility further enriches an athlete’s overall prowess, creating a solid base upon which football-specific skills can flourish.

Building Resilience and Robustness

The demands of AFL can put immense strain on an athlete’s body, particularly the hamstrings. To mitigate the risk of injuries and ensure optimal performance, a well-rounded strength program must address these concerns. Incorporating exercises that focus on hamstring eccentric work, single-leg movements, Nordics, and glute strengthening can bolster the hamstring muscles’ capacity to handle the challenges of the game. Moreover, enhancing lumbar-pelvic control and hip lock mechanics becomes pivotal for maintaining stability during quick directional changes and explosive movements.

Strategic Periodization for In-Season Success

Periodization, the strategic planning of training cycles, plays a pivotal role in an AFL strength program. Especially during the in-season phase, agility is key. While the goal remains consistent with load and intensity, athletes’ well-being can’t be overlooked. Monitoring athletes’ condition and adjusting training plans accordingly ensures that the program remains effective. This could mean adapting the workout intensity based on an individual’s physical state, such as joint soreness or fatigue from field sessions. Striking the right balance between pushing athletes to their limits and allowing them to recover can make all the difference.

Customization for Individual Progress

Every athlete is unique, possessing distinct strengths, weaknesses, and recovery capacities. A successful AFL strength program takes these individual factors into account. Personalizing exercises and strategies can help optimize the results. For instance, younger athletes might require a different approach compared to their more experienced counterparts. Likewise, catering to older athletes’ needs can contribute to longevity and sustained performance. Adapting load, range of motion, and intensity based on these variations ensures that each participant gets the most out of the program.

The Journey to Excellence Begins

In the world of AFL, strength and power are synonymous with success. While natural talent and skill are essential, a well-structured AFL Strength Program can elevate an athlete’s performance to unparalleled heights. By combining general athleticism development, targeted resilience training, strategic periodization, and personalized approaches, athletes can unlock their true potential. So, whether you’re a seasoned pro or an aspiring AFL player, embarking on this journey can set you on the path to excellence.

In conclusion, the AFL Strength Program outlined in this guide serves as a comprehensive roadmap for athletes striving to achieve greatness on the field. By focusing on enhancing general athleticism, building resilience, implementing strategic periodization, and customizing approaches, athletes can make significant strides in their performance. Remember, success in AFL is not solely about raw talent; it’s about the dedication and structured effort that you invest in becoming the best athlete you can be.

Listen: iTunes | Spotify
Hamstring Injury Rehabilitation ProgramCategoriesPLP Podcast Weekly Updates

Episode 91 – Hamstring Resilience Navigating Safe Rehabilitation

Effective Hamstring Injury Rehabilitation Program: Navigating Recovery

Hamstring injuries can be both frustrating and debilitating for athletes and active individuals. Whether you’re a professional athlete or a fitness enthusiast, a well-structured rehabilitation program is essential to ensure a safe and successful recovery. In this comprehensive guide, we’ll walk you through an effective hamstring injury rehabilitation program that covers a span of three weeks. This program, designed by experts in the field, emphasizes a gradual and systematic approach to help you regain strength, and mobility, and ultimately, get back to your regular activities.

Highlights of the episode:

  • Get the diagnosis right
  • Loading your hamstring
  • Maintain as much football load as you can
  • Start progressing with your running speed
  • Start progressing with your intensity
  • Return to playing

Understanding Hamstring Injuries

Hamstring injuries are quite common in sports that involve explosive movements, such as sprinting, jumping, and sudden changes in direction. These injuries can range from mild strains to severe tears, and their recovery process can vary based on factors like the extent of the injury and individual differences.

Week 1: Laying the Foundation

During the initial week of the rehabilitation program, the primary focus is on accurately diagnosing the injury. This step is crucial as it guides the subsequent treatment plan. Typically, physiotherapists and sports doctors play a key role in diagnosing hamstring injuries. They rely on clinical assessments and scans to determine the severity and location of the injury. For those without access to a physiotherapist, seeking one’s assistance in the private sector is highly recommended.

Week 2: Gradual Progression

As you enter the second week, it’s essential to start loading the injured hamstring strategically. Even performing simple isotonic movements like hamstring curls can aid in the recovery process. If pain is a concern, you can opt for eccentric movements, which involve lengthening the hamstring. Additionally, isometric exercises can also be beneficial. The goal is to progressively increase the load on the hamstring, facilitating strength restoration.

Maintaining Football Load

Throughout the program, maintaining a certain level of football-related activities is crucial. During week 1, activities like jogging, slow speed running, and even ground ball exercises can be continued, provided they don’t cause setbacks or discomfort. These low-impact activities contribute to overall conditioning and prevent deconditioning during the recovery period.

Week 3: Integrating Football Program

As you approach week 3, integration into the football program becomes a focal point. You’ll aim to hit 85-90% of your maximum velocity during your main training sessions. Hard accelerations, such as 5, 10, and 15-meter sprints, are introduced to simulate game-like scenarios. These drills involve rapid shifts in force production and deceleration, training your hamstring to handle high-intensity movements.

The Road to Recovery: Week 4

By week 4, you should have achieved significant progress in terms of strength markers and performance metrics. At this point, you’ll likely be ready to return to play, having completed full training sessions and reaching above 90% of your maximum velocity. This transition should be gradual and monitored closely by your healthcare professionals to ensure that your hamstring is fully prepared for the demands of your sport.

Tailoring the Program to Your Needs

It’s important to note that every individual’s recovery journey is unique. Factors such as the severity of the injury, your sport, and your overall health play a role in shaping your rehabilitation program. Working closely with medical professionals, physiotherapists, and coaches will ensure that the program is tailored to your specific needs and circumstances.


Hamstring injuries can be challenging, but with the right rehabilitation program, you can navigate your way to a full recovery. Remember that patience and consistency are key throughout the process. By following a structured and gradual approach, you’ll not only regain strength and mobility but also reduce the risk of re-injury. If you’re dealing with a hamstring injury, consult with healthcare experts and embark on this comprehensive rehabilitation program to get back to doing what you love safely and confidently.

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