Guides

The thinking behind the program

12 guides on the parts of training that actually decide results — periodisation, load, deloads, conditioning, recovery, prehab, injury and nutrition. Written from what the app does, and sourced.

Periodisation

How to build a pre-season that works

Pre-season is the only block in the year where you can genuinely change what kind of athlete you are.

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In-season lifting: maintain, don’t drain

Most athletes make one of two mistakes in-season: they stop lifting entirely, or they keep lifting exactly as they did in pre-season.

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An AFL pre-season program built around you

A footy pre-season program is three things arranged around the nights your club trains: strength work in the gym, running that has a pace on it, and skills.

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Injury prevention

How to stop tearing your hamstring

Hamstring strain is the single most common injury in soccer and one of the most common in AFL and rugby.

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Prehab that people actually do

Prehab is the most skipped part of every program, and the reason is not laziness.

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Load management

Training load: how much is too much

The IOC consensus statement on load and injury risk made one idea mainstream: it is not how much you train that hurts you, it is how quickly you change it.

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Programming

Deload weeks: the week that makes the other three work

A deload is the most commonly skipped week in amateur training and the one that makes the previous three count.

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Which gym split should you run?

The split is the least important decision you will make and the one people spend the most time on.

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Injury

Coming back from an injury

The two ways people get a return-to-play wrong are opposites: doing nothing for six weeks, or doing everything two weeks too early.

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Nutrition

Eating for training, without overthinking it

Most sports-nutrition content is written for people with a dietitian and a kitchen scale.

Read the guide

Conditioning

How to improve your 2km time trial

You improve a 2km time trial with three different kinds of running each week, not by running 2km over and over: reps at the pace you are aiming for, sustained work just under it, and genuinely easy running underneath both.

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Recovery

Using an Apple Watch for footy training

The two useful things a watch tells a footballer are how recovered you are, and whether your training load is climbing too fast.

Read the guide

Start training properly

Pick your sport, answer a few questions, and your first week is built before you leave the kitchen.

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