Australian Football Strength is an eight-week gym program for players who want their strength work to support the demands of football, rather than simply adding more random sessions to the week. It provides a clear strength phase that can be completed independently and coordinated with football training.

Across three total-body sessions per week, the program develops repeatable whole-body strength through the opening four weeks before introducing more strength-power content in Weeks 5-8. Movement preparation and supporting trunk, shoulder, hip and landing-control work help build the physical foundation required before progressing into a more specific power, speed or pre-season block.

Who is this program for?

• Australian rules football athletes who can consistently complete three gym sessions each week.

• Players with existing gym experience who are comfortable performing the primary lifts independently.

• Athletes establishing or rebuilding a general strength base before moving toward power and field-specific preparation.

• Players who want a prescribed, trackable program rather than selecting exercises session by session.

What will you work on?

• Whole-body strength across lower-body, upper-body push, upper-body pull and trunk patterns.

• Single-leg control and supporting work relevant to running, kicking, landing and contact positions.

• A controlled transition from general strength toward faster strength-power intent.

• Consistent loading, effort monitoring and weekly review rather than unplanned maximal lifting.

How the program progresses

• Weeks 1-4: establish technique, repeatable loading and general whole-body strength across three weekly sessions.

• Weeks 5-8: retain the strength base while introducing more strength-power content and faster movement intent.

• Across the block: use editable load and result fields to monitor progress and make sensible session-to-session adjustments.

• At completion: repeat the nominated benchmark and use the result to decide whether the next block should emphasise strength, power, speed or personalised preparation.

What do you receive?

• A complete eight-week interactive mobile program.

• Orientation, training guidance and clear instructions for using repetitions in reserve (RIR).

• Movement preparation options matched to the program's training demands.

• A pre- and post-program strength benchmark.

• Eight weekly dashboards showing the complete training week.

• Twenty-four fully prescribed training sessions.

• Editable load and result fields for each exercise.

• Weekly review pages to record completion, effort, readiness and key observations.

• Delivery format: A downloadable interactive PDF designed for mobile use. Open the saved file in Adobe Acrobat for the best experience with editable fields and completion boxes.

What do you need?

• Access to a well-equipped gym with barbells, dumbbells, cables, benches and common strength-training equipment.

• Enough lifting experience to perform the prescribed exercises safely and select appropriate working loads.

• A weekly schedule that can accommodate three gym sessions alongside football training, recovery and other commitments.

What is not included?

• A running, conditioning, speed or football-skills program.

• Individual exercise substitutions, rehabilitation or return-to-play planning.

• Automatic adjustment for team training, match load, injury history or personal recovery needs.

Important suitability note: This is a general training resource, not individual coaching, medical advice or a rehabilitation plan. If you have an injury, health concern or uncertainty about exercise suitability, obtain appropriate professional guidance before beginning.