Christian Petracca’s AFL Fitness Blueprint: Training, Diet & Recovery
Christian Petracca, the Melbourne Demons’ powerhouse, is renowned for his explosive performance on the field. But what fuels this AFL superstar? A combination of relentless training, meticulous nutrition, and disciplined recovery keeps him at the top of his game.
The Workout: Strength, Speed & Agility
Petracca’s training regimen is a carefully crafted mix of strength, endurance, and agility work. His weekly routine includes:
- Weight training: Focused on power and injury prevention, with compound lifts like squats and deadlifts.
- High-intensity interval training (HIIT): To boost cardiovascular fitness and mimic game conditions.
- Plyometrics: Explosive jumps and sprints to enhance his on-field agility.
- Skills sessions: Regular ball work to refine his kicking and handballing precision.
The Diet: Fuel for Performance
Nutrition plays a pivotal role in Petracca’s fitness. His diet is high in lean proteins, complex carbs, and healthy fats, ensuring sustained energy and muscle recovery. Key components include:
- Breakfast: Oats with berries, Greek yoghurt, and a protein shake.
- Lunch: Grilled chicken with quinoa and roasted vegetables.
- Dinner: Salmon, sweet potato, and steamed greens.
- Snacks: Nuts, fruit, and protein bars to keep energy levels steady.
Recovery: The Unsung Hero
Petracca prioritises recovery as much as training. His routine includes:
- Ice baths: To reduce muscle inflammation.
- Stretching & yoga: For flexibility and injury prevention.
- Sleep: A strict 8-9 hours per night to aid muscle repair.
By balancing intense training with smart nutrition and recovery, Petracca remains one of the AFL’s most formidable players.
