Stop surviving the off-season.
Start using it
12 weeks of AFL-specific strength, built for the off-season
when structure disappears and most athletes fall behind.
12 WEEKS · STARTS SEPTEMBER 20 · WAITLIST GETS FIRST ACCESS AT $49/WEEK BEFORE PUBLIC PRICE OF $59/WEEK
Free masterclass invite included — Thursday September 3rd
THE GAP BETWEEN WHERE YOU FINISHED AND WHERE YOU WANT TO BE
You want to come back next season faster, stronger, harder to stop — not the same player who finished this one.
Here's the gap most athletes fall into: the off-season is short, and without a plan it gets spent catching up instead of building forward. The niggle you "almost fixed" stays exactly where you left it, because rest isn't a plan. The strength you should've built in the gym never happens, because club training felt like enough until it wasn't. And preseason arrives with you trying to get back to where you were — instead of building on it.
Athletes who use this window properly walk into preseason already ahead: niggle fixed, strength built, ready to go from day one. Athletes who don't spend the first month just catching up.
12 weeks is enough time to be one or the other. Not enough to be both.
What is the AFL OFFSEASON Program?
A 12-week strength and conditioning program built specifically for female footballers, designed around the demands of an actual footy season, not a generic gym plan.
During the season, every program works around game day: load management, taper weeks, in-season fatigue. It all caps what you can build.
Off-season removes that ceiling. No games to manage around, just 12 straight weeks to build real strength and power, fix the niggle properly, and come back to preseason ahead of where you finished last season.
How it works
You get immediate access to the Everfit app, with your full 12-week program built around 3 pillars: baseline strength, running capacity and endurance, and injury resilience. Written and programmed by a physio who plays the game at elite level.
Gym sessions built around game day: short, purposeful, 45–60 minutes
Running program to build endurance and capacity, layering in speed and power for preseason
Load progresses across 3 blocks, adjusting every 4 weeks
Mobility, recovery, and injury prevention built into the weekly structure — not an afterthought
Education on fuelling, recovery, and load management included
You train at your own gym, on your own schedule. No live calls, no set time slots — just a program that's there when you are.
What Athletes Are Saying
"I feel like I've improved in all areas of the game. I've been running faster, I feel a lot stronger, and I've been focusing on fuelling my body before games — it's come together so well. I've had so many compliments from my team about how much I've improved and how great I look!"
- Abbey"The athlete method has helped me become stronger and more confident in what I can do. 1 year ago I thought I was going to have to give up sport. One year of doing the programs has built muscle for me to overcome the niggles, pain and soreness. I couldn't be more thankful for what the program has brought me."
- Emma"I've gotten stronger. I've avoided a lot of the little niggles I would usually get. I think my running form has improved. I loved the combination of strength, power, speed, agility, form and injury prevention."
— IsabelleWho is this for?
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Who is this for? 〰️
This program is for you if:
You've got a niggle you manage yourself — a calf, an ankle you still tape just in case — and you're training around it, not through it
You hit a wall by the fourth quarter every week — not effort, your engine just hasn't been built for it
Structure got you through the season — club training, set sessions — and you know the second off-season hits, it disappears, and so does your training
Some of the girls are already ahead of last year, and you don't want to be the one who shows up in February behind again
You're fitting training around work, study, or kids — some weeks it's an hour, in and out, and the program needs to respect that
You're talented and you know it — coaches say you've got "it," but you keep getting moved around, cut late, or wondering what "more" actually looks like
You want to attack preseason this year, not play catch-up on it
This program is NOT for you if:
You're a complete beginner to the gym — you need a foundation first
You want high-touch 1:1 coaching and custom programming
You're not willing to show up and do the work
You're currently injured or in rehab — that needs individual eyes on it, not a group program. Email me at cathy@theathletemethod.com.au and we’ll sort the right support.
Who's behind the program?
Hey — I'm Cathy. Brisbane-based physiotherapist, strength coach, and currently in my 7th year as an AFLW athlete for the Brisbane Lions.
I built The Athlete Method because I kept treating the same injuries in the clinic over and over and realising they were almost always preventable. Motivated female athletes breaking down not because they weren't working hard enough, but because they didn't have a program built around the actual demands of their sport.
I've made most of the mistakes in this program myself. I know what it feels like to carry preseason load into the season and pay for it. I know what it's like to try to do everything — full-time work, elite footy, hard training and hit a wall.
So I built the program I wish I'd had earlier in my career. One that's smart, structured, and actually accounts for what female footballers deal with across a full season.
This is physio brain meets athlete experience — and it makes a difference.
JOIN THE PROGRAM
Join the waitlist and you'll be first to get access when doors open..
Program runs for 12 weeks starting mid September.
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The program is built specifically for AFL. The sessions, progressions, and structure are all designed around footy demands. That said, female athletes from other field and court sports have done it with great results. If you're unsure, DM me and we'll work it out.
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A standard commercial gym is all you need: barbells, dumbbells, cables, a squat rack. If you're in a smaller gym, the Everfit app has exercise substitution options built in so you can always swap something out.
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Gym sessions are 45–60 minutes. There are also recovery and mobility sessions that will fit around your club training schedule. Most athletes fit it in with 3–4 sessions per week total.
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That's exactly what the program is built for. As a physio, I've designed load modification into the structure: you don't have to stop, you just adjust. If you need specific guidance, DM me directly.
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Yes. The group program is self-led, you get the full program, the app, and the resources, but it runs without high-touch coaching. My 1:1 High Performance Coaching is fully custom, with integrated injury management, priority access, and direct coaching support. If you're dealing with a significant injury or want something completely tailored, that's the right fit.
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If you're completely new to the gym, this probably isn't the right starting point you'd benefit from building some foundations first. But if you're already active and training consistently, just without a structured plan, you'll be absolutely fine.
Ready to have your best season yet?
12 weeks. Physio-led. Built for female footballers. Starts September 20.
Questions? Email cathy@theathletemethod.com.au