Six guides on building a pre-season, written from the same material the app is built on. Every number names its study and the people it was measured on, and where the evidence is thin the guide says so rather than rounding it up.
This is a finite set rather than a blog. It is complete, nothing here is waiting on a posting schedule, and none of it carries a date, because a date on a guide about how to train implies a freshness that the underlying material does not have and does not need.
Easy running first and sprints later, two lifts a week from week one, and why the first fortnight back is where the soft-tissue injuries live.
The jump from a quiet month to a full week is the risky part, not the fitness you lost. What the load research says, including the half of it that usually gets left off.
A patch of grass, something to hang off, and maybe a pair of dumbbells covers every movement a footy pre-season asks for. What to swap, and where bodyweight honestly runs out.
Two lifts, two runs and a rest day that means it. How to space the hard days, why club nights count, and what to cut when the week does not fit.
Every decision in a pre-season is arithmetic from one date. The six phases, what changes between them, and why community footy gets hurt most at the start of a season.
After the last game, the right amount of structured training is none. Why a planned two or three weeks off is not lost time, and how it differs from stopping.
These are written for amateur Aussie rules, rugby league, rugby union and soccer players without distinction, because the off-season problem is the same in all four: the strength, the running and the soft-tissue work that every football code shares.
Where a study measured one code, the guide says which one, because they are not interchangeable and a finding from a professional rugby league squad is not automatically true of amateur soccer. What none of this covers is skills, kicking, or contact and tackle conditioning. That is your coach's job and the app does not pretend otherwise.
Round 1 is a date, not a surprise. Build your plan in about five minutes and play your first session today.
Or read how the plan is built, which is the method in full.
