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

Melbourne Demons star Christian Petracca is one of the most complete players in the AFL - explosive, consistent, and elite in high-pressure moments. But none of that happens by accident. 

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.

Structure your week like a pro

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

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

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

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.
• Reflect weekly - what worked, what didn't?

For everyday athletes, the lesson is clear: build a repeatable routine, listen to your body, and stay consistent.