Are you an AFL athlete or coach wondering how to approach Off-Season AFL Training for peak preseason performance? In this episode, we break down a 6-week Off-Season AFL Training roadmap that balances rest, gradual reloading, and game-specific prep. Learn why taking time off is crucial, how to reintroduce running and strength training without overdoing it, and how to tailor gym work based on your current level.
Whether you’re returning from a long final run or just getting started, this episode will help you prepare like a pro. We also dive into testing protocols, sprint metrics, and aerobic benchmarks to personalise your program. Get practical insights backed by real-world experience working with elite AFL players.
Rest First, Then Reset
A successful AFL off-season starts with recovery. After a long season, especially if you’ve played deep into September or are over 30, it’s essential to give your body a break. One to two weeks of unstructured training such as casual jogs or light classes can reset both your mind and body. This helps restore motivation before diving back into structured routines.
Gradual Rebuild Phase
Next, transition into a two-week gradual build. This includes two light aerobic runs and three full-body strength sessions per week. Add low-level plyometrics and maintain running volumes around 4-5 km. These efforts focus more on movement quality and aerobic base than intensity, setting a strong foundation for the season ahead.
Strength Training Progression
From week four, start to increase intensity. Include sprints above 90% effort, agility drills, and linear strength programming. Progressive loading on lifts like back squats, bench press, and trap bar deadlifts becomes essential here. Choose from three tailored strength streams: Strength & Power (for explosiveness), Athlete Development (for beginners), and Gainers (for added volume and core strength).
Football-Specific Conditioning
By weeks five and six, training mirrors preseason demands. Sessions include kicking, marking, ground ball pickups, and high-speed changes of direction. You’ll also increase kicking volume—targeting over 100 kicks per week—to prepare your quads, calves, and groins for competition demands. This stage ensures you’re not just fit, but game ready.
Highlights from the episode:
✅ When and why to take structured vs unstructured training breaks
✅ How to gradually reintroduce running and gym work
✅ Which strength program fits your athlete profile best
✅ What week 2 of AFL off-season prep should look like
✅ Key progressions in week 3 and 4 conditioning
✅ How week 5 and 6 bridge into full preseason training
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