Train Hard ALL SEASON.
Progress without breaking down.
The 12-week AFL Strength & Conditioning Program for female footballers who want to perform, not just survive their season.
Starts April 13 | Physio-led | 12 weeks | $50/week or $600 upfront
You go into the season fit and motivated. Round 1 feels great. Then somewhere around Round 4 or 5, things start to unravel. A hamstring that's been 'a bit tight'. Energy that won't lift. Mid-week soreness that's messing with your training.
Or maybe you're doing everything.. club training, some gym sessions, trying to stay on top of it but it feels scattered. No real structure. Just showing up and hoping for the best.
You're not unfit. You're not lazy. You just don't have a program built around what your body is actually dealing with during a footy season.You’re training hard but still dealing with niggles
This program is for you if:
You play AFL (local, community, or competitive level)
You want to stay strong and injury-free all season, not just the first few rounds
You're motivated and consistent — you just need the right plan
You've been winging your gym sessions or skipping them entirely in season
You've had niggles derail your season before and you're done letting that happen
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 - that's my other offer
You're not willing to show up and do the work
What is the AFL Inseason Program?
It's a 12-week strength and conditioning program designed specifically for female footballers - built around the demands of an actual footy season, not a generic gym plan.
I'm Cathy Svarc. I'm a physiotherapist, a strength coach, and I've been playing AFLW for the Brisbane Lions for 7 years. I built this program because I kept seeing the same thing: motivated, capable female athletes breaking down mid-season because nobody had ever built them a program that accounted for game load.
This one does.
12 weeks of AFL-specific strength & conditioning, structured around your game schedule
Progressions every 4 weeks so your body keeps adapting through the full season
Injury prevention built into every session and not an afterthought
Educational resources on fuelling, recovery, and load management included
Delivered through the Everfit app — works at any gym, on your schedule
Written by a physio who also plays the game at elite level
How it works
When you join, you'll get immediate access to the Everfit app where your full 12-week program is waiting for you. Every session is laid out — sets, reps, rest, and video demonstrations for every exercise. You just open the app and go.
Week by week, the program covers:
Gym sessions structured around your game day: short, purposeful, 45–60 minutes
Single-leg stability, hamstring, calf and hip strength as the non-negotiables
Load that adjusts across 3 progressive blocks so you peak at the right time
Mobility and recovery protocols built into the weekly structure
You train at your own gym. You do it around your schedule. There are no live calls to attend, no specific 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."
— Isabelle
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
Both options give you full access to the complete 12-week program via the Everfit app, all educational resources, and the full progressive training system.
Program starts April 13. Spots are open now.
$50 WEEKLY
- Billed over 12 weeks
$600 Upfront
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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 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 April 13.
Questions? DM @cathysvarc on Instagram or email cathy@theathletemethod.com.au