Wanting to take your pre season to the next level?
Designed by High Performance Specialist Andrew Russell
This comprehensive 12-week program is designed to enhance speed, endurance, and overall conditioning, making it ideal for team sport preparation or any athlete seeking to develop elite training habits and achieve optimal physical and psychological shape.
This program is designed to help you set your season up with the strongest possible foundation, drawing on the high-performance knowledge Andrew has refined over decades at the elite level. These are the exact methods used by the best of the best to achieve sustained success.
Structured into three distinct phases, the program applies a scientific, proven approach that builds the ultimate platform for achieving your personal goals. The very foundations of this system have shaped the careers of 53 All Australians, along with Coleman and Brownlow Medallists, and multiple Premiership winners.
Taking your pre season to your best season yet.
Every athlete has a different physiological starting point. Some are naturally more aerobic (built for endurance, recovery, and repeat efforts), while others are more anaerobic (built for speed, power, and explosiveness). Traditional pre-season programs often ignore this — treating every athlete the same.
This program is different.
Whether you’re naturally a speed and power athlete or more endurance-based, this program meets you where you are. If explosiveness is your strength, the training is designed to build your aerobic capacity in a way that supports repeat efforts and endurance without sacrificing power. If endurance is your edge, the program sharpens your speed and anaerobic qualities, giving you the burst and intensity to complement your aerobic engine. Each session is built around scientifically designed work-to-rest ratios, ensuring you train at the right intensity to drive adaptation and maximise results. By starting from your individual physiology, the program ensures you develop the complete performance profile needed to excel.
This 12-week total pre-season program is built on the principle of maximising your unique genetic makeup to unlock peak performance. Structured into three progressive 4-week blocks, the program steadily increases training load to build resilience, consistency, and performance capacity.
You can choose from two tailored program styles: Aerobic athlete-focused or Anaerobic athlete-focused — ensuring the training aligns with your physiology and performance demands.
For over 25 years in the AFL, Andrew has applied these very techniques to help some of the league’s greatest players reach and sustain elite performance. Many of these athletes faced physiological limitations or ongoing injury challenges, yet by preparing with this philosophy, they consistently performed at the highest level throughout their careers.
This program gives you access to the same proven, science-driven foundations that have shaped champions — designed to set you up for long-term success.
A complete 12-week pre-season on-field training program
Structured into 3 progressive 4-week blocks with increasing load.
Warm up, speed, acceleration, mobility video drill explainers
So you know exactly how to execute every session with precision.
Comprehensive Program Guide
Covering program structure and tips to get the most from your training.
Personalised Pathways
Choose between the Aerobic or Anaerobic program, with clear criteria to help you decide based on your training history and physiology.
The fastest way to maximise your pre-season gains is to train in a way that matches your individual physiology. Every athlete falls into one of two categories: Aerobic or Anaerobic. Knowing which you are ensures your program works with your body — not against it.
Men: 2km Time Trial under 6:50
Women: 2km Time Trial under 7:30
Naturally built for endurance, repeat efforts, and recovery.
Your program maximises speed and power while continuing to build your aerobic engine.
Men: 2km Time Trial over 6:50
Women: 2km Time Trial over 7:30
Naturally built for speed, power, and explosiveness.
Your program develops aerobic capacity in a way tailored to your physiology — giving you endurance whilst still building your power.
Choose your pathway - start your 12 week program today.
Four Options Available
15km - 22km per week
Designed for athletes with no or low training history who have never run more than twice a week.
17km - 30km per week
Intermediate-level athletes with a training background who have completed one to two pre-seasons in their chosen sport, or have been consistently running three or more times per week for over 12 months.
23km - 34km+ per week
Highest load program, designed for athletes who have completed three or more pre-seasons in their chosen sport, or individuals with at least three years of consistently running more than three times per week.
15km - 26km per week
For injury-prone or time-poor athletes, the program offers 3 running sessions per week instead of 4.
These sessions align with the intensity of Program 2, designed for athletes with a moderate training background — those who have completed 1–2 pre-seasons in their chosen sport, or have been consistently running 2–3 times per week for at least the past 12 months.
Three Options Available
15km-23km per week
Designed for athletes with no or low training history who have never run more than twice a week for any period of time.
16km-28km per week / Highest Load Program
Designed for moderate to high-load athletes. Those with at least two pre-seasons in their chosen sport or who have been running consistently three or more times per week for over 12 months.
This program prioritises training quality and intensity over total distance covered.
15km-22km per week
For injury-prone or time-poor athletes, this option offers 3 running sessions per week instead of 4. It uses Program 2 level sessions, with the same total distance spread over 3 days rather than 4.
This approach suits athletes with busy schedules or an injury history, as spreading the load may help reduce the risk of injury.
Upgrade your program to include a personalised training review with Andrew.