Local football. Serious preparation.
FIT 4 FOOTY
Train for the
game you play.
Build the engine, stay strong through the season, sharpen for finals or work through a cleared knee-rebuild pathway.
Find your pathway ↓
Choose by season and readiness
Where are you playing from?
Gym foundation
FIT 4 FOOTY: ACL Forge – Rebuild
8 weeks · 3 / week gym
Explore the program ↗
Field preparation
FIT 4 FOOTY: ACL Forge – Strength & Return
8 weeks · 3 / week gym
Explore the program ↗
In-season
FIT 4 FOOTY: In-Season Physique Plan
8 weeks · 2–3 / week gym
Explore the program ↗
Off-season
FIT 4 FOOTY: Off-Season Engine Room
9 weeks · 4 / week gym
Explore the program ↗
Finals
FIT 4 FOOTY: The Final Standard
8 weeks · Ask Sean / schedule dependent gym
Explore the program ↗Choose by readiness
Two pathways.
Different starting points.
Compare the training emphasis with Sean and your treating professional.
Rebuild
3 gym sessions / week
Controlled gym strength, knee confidence, single-leg stability and low-impact reconditioning.
For players cleared for structured gym work who are not yet ready for sprinting, jumping, cutting or contact.
Explore the gym rebuild pathway →Strength & Return
3 sessions / week
- Lower
- Upper
- Power & Agility
Later-stage strength, power, agility and sprint mechanics after a solid foundation and appropriate clearance.
Explore field preparation →Confirm suitability with Sean and your treating professional before starting injury-related training. These programs do not replace physiotherapy, clinical assessment or return-to-sport clearance.
Pre-game · Bonus session
Switch on.
Stay fresh.
Captain’s Run: Gym Edition is a light 25–35 minute tune-up, typically 24–36 hours before game day.
Explore Captain’s Run →Ask Sean about session access.
Not sure where to start?
Tell Sean about your football calendar, training availability and current readiness.
Help me choose