I’m fascinated, even somewhat frustrated, by recent coverage surrounding the commitment and professionalism of certain players and if they’ve returned to pre-season training at an optimal fitness level.



It got me thinking: Does anyone really know what AFL players do and how they prepare during the off-season? Are they aware of the delicate balance players they have to strike during the summer months?

Before I continue, for goodness sake, don’t read this article with the fixed mindset of: “Oh you get paid millions of dollars to be fit and healthy – how hard is it?” If that’s you, either grow up or don’t read ahead.

Watch every match of the 2020 NAB AFLW Season LIVE & On-Demand on KAYO. New to Kayo? Get your 14-day free trial & start streaming instantly >



Round 18

When you see how some players’ lifestyles play out on social media, I can understand why fans’ perceptions might be obscured. After all, it’s hard to miss Brownlow medallist turned professional ‘holidayer’ Dane Swan, who kicks it in Las Vegas, or the jetsetting lifestyle of genuine superstar Dusty Martin, who sips on vodka sodas in the Bahamas with tennis royalty Serena Williams.

Don’t get me wrong, I’ve enjoyed myself over my career. But dad and fiance life just doesn’t allow me to go on a boys trip anymore.

Dusty enjoyed some time with Serena Williams. As you do. Source: Instagram

To be honest, off-season is relaxing for literally the first month when we, as players, are given a compulsory two weeks off. And that’s everything – no running, no weights, no boxing. More importantly, you’ve got a fortnight off diet (oh you, delicious guilt-free indulgence).

Today, every club is required by the AFL and AFL Players’ Association to have an eight-week off-season period, where players aren’t required to be at the club or report to a training session. But the onus is on the players to maintain their fitness to ensure they’re at the required level come day one of the official pre-season.

WHAT HAPPENS IMMEDIATELY AFTER THE SEASON

Once the season is over and players have completed their end-of-season reviews with the coaches – where hopefully you’ve been told you’re a required player for the following year – you’ll sit down with your line coach, head of fitness and weights coach to go over your off-season program. This will be a laminated folder and emailed for backup, so you don’t have any excuses.

It’ll contain your detailed eight-week, day-to-day schedule. There you’ll find your individualised gym program, off-legs sessions (boxing, bike, elliptical machine and upper body circuits) that you’ll have to complete.

A big motto especially during my career is ‘no more, no less’. In other words, don’t be a hero in the off-season and break yourself, because your body needs time to recover and rejuvenate. That is the purpose of those heavenly first two weeks of your off-season.

It’s the perfect opportunity for players to unwind, which can be tough, especially with awards nights, appearances and trade periods. But this is when you should travel the world, spend time with your families and, basically, enjoy yourself.

LET THE WORK BEGIN

The next phase is to rebuild running loads, increase running sessions from twice a week to three times. This is the easy stuff, getting kilometres back in the legs with some long-distance intervals, views along the beach or around the neighbourhood.

The last four weeks, which is usually late September to early November, is when all players ramp their programs up. We’ll build to cover a total of around 25 to 30km, plus any skills work. It’s all about clean eating, ensuring you’re following the program correctly and thinking ahead to that 3km time trail first day back – and how much that 10 to 12-minute run from hell will hurt.

Overall, once you’ve completed the off-season program, you would’ve covered somewhere between 150 and 180km.

Mitch Robinson has almost finished his 12th AFL pre-season. Source: Getty Images

DAY 1: BACK AT THE CLUB

From the perspective of clubs and fitness bosses, the off-season workload allows players to meet running demands at the start of pre-season and kick off with a bang. Then we are introduced to increased demands of skill movements and kicking volume.

Physios and fitness staff will know if you’ve done the skills because this is where soft tissue injuries usually occur. A solid running base means we can do less conditioning at the end of sessions and start the nitty-gritty, game plan-type scenario drills sooner.

Skinfolds in certain organisations are still taken seriously, but it’s basically a gauge to see what work you’ve done diet-wise – and what might need to still be done. The players in peak physical condition would be at a skinfold level below 35. For those with a 60-plus rating, it’s considered they’d have some work to do — although there’s flexibility around certain on-field roles, like key-position players.

A young Lance Franklin getting his skinfolds checked. Source: Supplied

But, ultimately, it’s ‘abs in the kitchen, power in the gym’.

Completing all of the above eventually builds player resilience and one’s ability to handle increased training loads when teams return for Day 1.

STAYING DISCIPLINED

The onus is on the players to get the work done, because we’re away from the club for a period of time and can’t be babysat 24/7. Clubs will check in with players to see how it’s all going, but they’re obliged not to contact them in their time off.

The best thing about our Lions group is our “Running bois” group message. It consists of 21 players that rock up Monday, Wednesday and Friday to do the running sessions together at the back end of the off-season. This is much easier than running by yourself, because you can genuinely see where you’re at.

We’re athletes. We need the time off, not just mentally, but more so physically. Our off-season programs are completely different to our in-season programs, so schedules and creating routines become crucial.

I can understand why certain players struggle post-career, because this is the work no one will see yet also no one will keep you accountable for. Going for a half-hour jog doesn’t help you perform better during a 3x10-minute fartlek session.

Above all, always remember to have fun! Source: AAP

In my opinion, pre-season is what it is. It’s the work you put in prior to the home and away that ensures you’re ready for a big season and fit enough to produce more hard-running, gut-busting efforts.

What does aggravate me is when players are questioned for what they do in the off-season. That’s our time, we’ve genuinely earned it, it’s not called ‘pre-pre-season’. We have guidelines and programs in place to make sure we’re ready to go by a due date, but it’s not compulsory to flog yourself and potentially breakdown in that time.

I’ve seen plenty of pre-season heroes come and go, but the best athletes in the world work smarter not harder.