Christian Petracca is one of Australia's fittest footy players - here's how you can use the AFL superstar's training secrets to reach your goals
His training regime blends physical intensity with recovery, mental fitness and nutrition, and he's built it through trial, error and commitment.
The best part? Much of his approach can be copied by everyday athletes, weekend warriors and gym regulars.
Petracca's schedule is mapped around his game day. If he plays on a Saturday, his training week looks like this:
Monday: Recovery: Sauna, light mobility work, yoga or Pilates at home.
Tuesday: Lower-body strength session and touch skills: Stationary drills to sharpen decision-making, followed by gym.
Wednesday: Rest or light session: Optional yoga, reformer Pilates at home, or shooting drills.
Thursday: Main training session: Covers 6–7km of game-style running, stoppage drills, full-contact ball work.
Friday: Captain's run/light training and mental prep: Brief tactical work, goal-kicking, then mindset reset.
Saturday: Game day.
Sunday: Active recovery: Sauna, stretching, family time, cooking nutritious meals.
How to replicate it:
If you play social sport on the weekend, build your week around it. Add:
One main workout (full-body or skills based)
Two strength sessions (legs and upper body)
Daily recovery habits (see below)
A rest day or active mobility session
Skill Focus: Get Specific and Repetitive
Petracca zeroes in on skills he wants to master. For example, it could be goal kicking, inside-50 delivery and stoppage sharpness. He works closely with coaches and teammates like Max Gawn to simulate game flow.
He doesn't wait for team sessions - on off days, he meets with an assistant coach for technical kicking drills, snap shots and pressure simulations.
How to replicate it:
Pick two weak points in your game or workout. Whether it's passing, kicking, footwork or acceleration, isolate and work on them deliberately 2–3 times a week for 15–20 minutes. Less volume, more precision.
The mental game: Training your brain like a muscle
Petracca says footy is '90 per cent mental' and it shows in his preparation.
He writes in his journal daily, listing things he's grateful for.
He uses meditation and visualisation to reduce anxiety and boost clarity.
He sees a psychologist regularly through the AFL Players Association.
He watches film and breaks down decision-making patterns.
He credits this work for increased composure, confidence, and self-awareness on the field.
How to replicate it:
Download a mindfulness app like Headspace or Smiling Mind.
Start a daily five-minute journal: one goal, one win, one challenge.
Watch back footage of your games or training sessions - reflect without judgment.
Talk to a mental coach or psychologist if possible - it's performance work, not therapy.
Body maintenance: Rest smarter, not just harder
Whether playing elite footy or training casually, building a repeatable weekly plan is the foundation for long-term success
Petracca has learned not to over-train, a mistake he made early in his career. Now he listens to his knees, his hamstrings, and monitors his sleep quality. If he's sore, he rests. If he's energised, he pushes.
Recovery tools he uses:
Infrared sauna sessions at home (aids circulation and recovery).
Pilates reformer (for strength and mobility).
Yoga studio visits (for breathwork and stretching).
Nightly 15-minute stretch routines.
Deep tissue massage and physio access.
How to replicate it:
Pick two to three nightly stretches (hip flexors, glutes, calves) - hold each for 60 seconds.
Take one hot-cold contrast shower or bath weekly if you don't have a sauna.
Schedule your training around how your body feels, not just what your plan says.
The three pillars of recovery
Hydration, nutrition and sleep are non-negotiable for Petracca, who follows a daily routine for rest and recovery
Petracca's rule is simple: nail sleep, hydration and nutrition every single day.
Sleep:
Goes to bed and wakes up at the same time every day.
Avoids screen time before bed.
Sleeps eight to nine hours per night.
Hydration:
Starts each day with water and electrolytes.
Sips water throughout training sessions.
Rehydrates after sauna, gym, or cardio.
Nutrition:
High-carb, high-protein focus - essential for endurance athletes.
Cooks most meals at home - Italian roots dovetail with his performance focus.
Avoids fad diets - performance over aesthetics.
Shares simple, balanced meals via social media, often featuring lean meat, vegetables, olive oil and rice.
How to replicate it:
Aim for at least 7.5 hours sleep in a cool, dark room.
Drink 2.5 to three litres of water daily (more in summer or post-exercise).
Build meals around this formula: protein + veggies + carbs + healthy fat.
Pre-season grit and off-season reset
The star midfielder uses infrared saunas, Pilates and stretching to stay mobile and reduce injury risk throughout the year
During the pre-season, Petracca ramps up his regime with 10–12km track runs, plyometric sessions, and long gym days. But he also uses the off-season to mentally reset, often by going on holiday, before attending high-intensity camps to rebuild endurance.
How to replicate it:
Use breaks between exercise programs to reset, travel, and then rebuild your engine with cardio, mobility, and strength work. Don't coast, refresh.
Routine builds greatness
'Build a strong routine that you're happy with and can stick to,' Petracca said.
He credits his routine with turning him from a raw recruit into a genuine AFL superstar. Whether it's his diet, gym work, or mindfulness - the structure helps him stay consistent, even on tough days.
Replicate it:
Choose your wake/sleep time and stick to it.
Train on the same three to four days each week.
Plan your meals and rest ahead of time.
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Daily Mail
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The Guardian
3 hours ago
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BBC News
4 hours ago
- BBC News
Lack of Welsh Lions must not repeated
Third Test: Australia v British and Irish LionsDate: Saturday 2 August Venue: Accor Stadium Kick-off: 11:00 BSTCoverage: Live on BBC Radio Cymru, text commentary and post-match analysis on BBC Radio 5 Live, BBC iPlayer and online Former Wales centre Tom Shanklin says Welsh rugby cannot find itself in the same situation after only having two players on the British and Irish Lions tour of flanker Jac Morgan and Gloucester scrum-half Tomos Williams were originally selected in Andy Farrell's 38-man contingent was reduced to one when Williams was forced home early with a hamstring injury, with Morgan featuring as a replacement in the second Test victory in Melbourne that sealed the have been more Welsh Rugby Union (WRU) board members in Australia than current players in recent weeks, while thousands of fans have still made the says new director of rugby and elite performance Dave Reddin has a key role in ensuring history does not repeat itself with the lack of players selected. "The biggest thing is the progression and pathway, making sure we don't fall back into this situation where we have only got two, and now one, player on a Lions tour," Shanklin told the Scrum V podcast."Dave Reddin is the man, that's the most important job now, his role of developing players so that we are not in this situation again."It's about the academies, schools rugby, a pathway for players who are 15 or 16 years old, so that in five or six years we have way more quality coming through." 'Tandy can bring some steel back' Former Scotland defence coach Steve Tandy was appointed as the new permanent Wales head coach last week following the departure of Warren Gatland in Sherratt had taken over in a caretaker capacity with a record 18-match losing run finally ending with a victory against Japan in Kobe earlier this month."He's going to bring that steeliness back," said former Wales wing Alex Cuthbert."I just don't know what Wales are, we used to be known as such a hard team to beat."Look at Wales now and we are easy to score against and we don't score enough points."Tandy has not been a head coach at international level before with Cuthbert admitting the new Wales backroom staff will need to support the new man."Technically and tactically, Steve has been a defence coach," said Cuthbert"It's very different being head coach so he will have to get his staff right."Shanklin says he is pleased with Tandy's appointment."The Union is obviously struggling for money," said Shanklin."There could have been the option to buy someone for £600,000 but that's not going to change Welsh rugby."We progressed a little bit, maybe, with Matt Sherratt but I don't think any coach would have an instant impact."We need a blueprint, that's key, and a style of play that suits. That will have to change from what it has been to something new and it's the team he gets around him."Shanklin warned expectations need to be measured."He's not going to change the team into Six Nations winners," said Shanklin."We will still go through quite a few losses, because we just don't have the quality of player other teams have." How many teams should Wales have? Tandy returns to Wales at a time of more off-the-field turmoil with the WRU considering cutting at least one of the nation's professional governing body has entered a formal consultation period for the professional game that could see the the top tier of the domestic game reduced from four to three or WRU-owned Cardiff, Ospreys and Scarlets are preparing for the start of the United Rugby Championship (URC) at the end of September and a final decision is expected from the WRU the following 2027-28 season has been identified as the time for domestic change but that could even occur next year."Initially I wanted to see four teams still, because that's great pathway for players coming through and access to playing professional rugby," said Shanklin."Limit that to two teams and there's less opportunity for players. "Look at Scotland. Does two teams work there, club or nationally?" Anglo-Welsh league hopes Shanklin believes if the cut is made, then the semi-professional Super Rygbi Cymru (SRC) will need to provide a suitable feeder system."If it is two teams then there needs to be a high standard of competition below it," said Shanklin."There can't be a massive drop below if you only have two teams and a league below where you can't bridge the gap."Players who are not selected for the two teams need to be playing in a competitive league so when there are injuries and youngsters coming through, they are not way off professional club rugby."Whatever happens with the numbers of sides, Cuthbert says he would love to see Wales move join an Anglo-Welsh league with 10 clubs currently competing in England's top division."Commercially it would be unbelievable," said the former Exeter wing."If we join that league I think it would be another level. You would have away fans turning up."The Premiership is losing money. I know they say they don't need any other teams but maybe they do."
