PART ONE

GROWING up, Luke McDonald loved spending his school holidays at North Melbourne’s spiritual home, Arden St.

Not for the chance to run amok in the clubrooms, or the games of kick-to-kick with his father Donald, who played 155 games with the club.

It was all about wearing Brent Harvey’s boots.

They were a snug fit for the 10 to 12-year-old. Adam Simpson’s were next best, but about two sizes too big.

Fast-forward a decade and McDonald is back at Arden St with his own boots, this time training alongside his Kangaroos idols, carrying a weight of expectation on his developing shoulders.

But the top-10 draft pick has thrived under the pressure, competitive juices driving his first "official" AFL pre-season.

"It’s weird now training with them, watching them, learning and seeing how they go about it," McDonald says.

"You’re a little kid running around Auskick and you just want to play AFL, I just wanted to play for North."

McDonald’s dream was realised in November when North Melbourne used its first pick (No.8) to claim the left-footer as a father-son selection. He followed the draft online with his new teammates from their training camp in Utah.

"My goal’s always been to be on the list, so for that to finally happen was amazing.

"It was just good that it was all finally official, no more what-ifs, it was just official.

"Being on the list is one thing but I want to play for the team and do what my dad did, hopefully play a few more games than him. It’s a dream and hopefully it comes true when I pull on the jumper."

McDONALD, who cut his teeth playing for Oakleigh Chargers and North’s VFL affiliate Werribee, has arrived at the right time.

He joins an exciting list with aspirations to go deep in September after a disappointing 2013 campaign derailed by a series of narrow losses.

Harvey remains at the top of the pecking order along with Daniel Wells and Drew Petrie, but the gap is closing to a mob of Kangaroos including Jack Ziebell, Andrew Swallow, Todd Goldstein, Scott Thompson, Shaun Atley and Ben Cunnington.

The point is not lost on the 362-game veteran taking part in his 19th AFL pre-season.

"It’s so competitive (at training now)," Harvey says.

"It’s good the boys have found that, that’s what good teams have, they’re competitive within themselves.

"Luke is a competitive beast already, you’ve got Jack Ziebell and Shaun Atley (too), everyone’s got their strengths, some are really good runners, some are really good at the gym.

"Your aim is to look at them and say righto; I don’t want them to beat me."

HARVEY is a warrior.

He's hardly missed a training session in two decades, and looks back fondly on the "early days" when when pre-season was two-hour skills session followed by weights, three days a week.

That was in the mid-90s when North was a powerhouse, boasting superstars Wayne Carey, Glenn Archer, Corey McKernan and Co. The skinny 172cm kid from the Northern Knights who picked up one disposal on debut (in Round 22, 1996) is now the seasoned veteran, with 362 games and 429 goals in the bank plus five club championships.

He is embarking on his 19th pre-season, but knowing what to expect doesn't make them any easier.

"This pre-season hasn’t been any easier compared to the first five or the middle five … they’re (pre-season) all bloody hard.

"(In the 90s) you’d come to the club and be here three hours, now it’s similar to pre-season camp – when you get here (8am) you’re here for the whole day, there’s always something to do.

"Even things like meetings, massage and recovery – there was none of that.

"It’s much more professional… it’s hard to compare because it’s so different, I’ve just adapted to it over the years adding something small each time."

When he arrives at Arden St, Harvey switches off the outside world.

"You’re in a bit of a zone when you train," he says. "For me training is a little bit of a release, you come in you know you’re going to work hard for 4-5 hours so you just get the work done.

"When you’re out there you don’t think about (the heat), it’s always hard pre-season … mentally you’re just ready to go with whatever is happening."

LONG days, cold nights, sore bodies and mind games. Welcome to the Kangaroos’ high-altitude camp – the fourth of its kind under coach Brad Scott.

"Brad was really keen for me to go," Harvey says. "I just think it’s a pretty important time for this group in terms of leadership, fitness and where we are with our football.

"I saw it as a great opportunity to get away and not miss anything, either, I didn’t want to fall behind in anything this year."

Harvey skipped the US trip at the end of 2012 after copping a six-match suspension that led to a late start to the 2013 home-and-away season.

This year the Kangaroos had close to a near full-strength squad in Utah; skipper Andrew Swallow, the most notable absentee, left behind to rehabilitate his damaged Achilles.

"It was tough, probably the hardest block of three weeks I’ve had for a very long time," Harvey says.

"It was just gruelling, you got through the first week and you think you’re feeling all right, the second week just hits you and the third week is hard."

But Harvey expects the skills sessions and running at altitude will help the Kangaroos work towards Round 1 and beyond.

"The boys showed fantastic resilience, they just kept going and going," he said.

"For me it was good just to know that my body is still going to respond to hard training and I’m still capable of getting through that hard session like the 18-year-olds."

McDonald’s experience was similarly gruelling.

He was not afforded any luxuries this time around after being spared in parts last year, when he was sent as a 17-year-old to get a taste of elite training.

"I’d never trained that hard for that long … it was good just to know I could do everything and like Boomer, I didn’t miss a session."

"In the first one I just was worried about not doing something wrong and in this one I was training to really improve and push towards Round 1.

"Not being on the list (last year) and not really knowing if I was actually going to end up at North, I didn’t feel like I could really get around everyone."

But, as McDonald found out all too quickly in Utah, there’s a lot more to being "one of the boys".

"I learnt a few things in the kitchen … I was the dish pig (mostly) because I wasn’t much good at anything else, they just made me cut the onions, do all the dirty jobs just so I knew my place – it was all a bit of fun."

He wasn't the only one to cop it. Layering whipped cream on sleeping teammate’s heads was the norm. Sorry, Cameron Delaney.

Alarm clock gags also formed part of the repertoire. Just ask big Kangaroo Majak Daw, stung by 2am wake up calls.

Not to be outdone, Daw got his own back putting the alarm clock back in McDonald’s room.

"When I woke up I thought that it was a fire alarm," McDonald says.

"I gave it back to Maj and he put it in his room, but he forgot to turn off the alarm so it woke him up again."

MAKING sacrifices is part of being an elite athlete.

It’s what Harvey signed up for in 1995 and what is being asked of McDonald now and for years to come.

Both ramped up their fitness programs either side of Christmas just to offset any festive indulgences.

"I did a few extra weights and a couple extra reps on my running. I knew it was going to be a big day and it was good to blow a few cobwebs out," McDonald said.

McDonald is learning fast that he can't live like most 19-year-olds. He spent New Year's Eve with family at the beach while his friends partied long into the night at a popular music festival.

"I really wanted to go to, but I realise that’s one of the sacrifices I had to make – I had to miss out,” he says.
“In the end it’s not really a sacrifice because I get to play footy for a living."

Harvey, pleased to hear of McDonald’s decision-making, said restraint was important during times away from the club.

His mother-in-law’s Christmas pudding is the only exception to the rule.

"Every second or third night it comes out with a bit of custard and that’s probably the only thing I really indulge in," Harvey says before putting his game face back on.

"I always explain to the young boys that if they're going to go away with a bunch of their mates, don't forget you have to go back to training, they don't."

McDONALD powered through the shutdown period knowing Harvey would be doing "everything" right.

It was just the impetus McDonald needed to train every second day for two weeks to ensure he didn't let the veteran down, let alone the rest of his teammates.

"If you don't do it, you get caught out so you've got to do most of it," he says.

"It's more you don't want to let them down because we're a team now, even if one player is not doing everything it's probably going to hinder the team's performance."

McDonald trained during the break with close friends and former VicMetro teammates Jack Billings and Nathan Hrovat, now at St Kilda and the Western Bulldogs respectively.

"Now that we're all at different clubs it was funny sort of comparing what each club had to do - who had a little more, who had a little less.

"(Our program was) pretty tough, definitely right up there," McDonald says.

"When you’re doing the sessions on your own they go that little bit longer, when you catch up with mates from other clubs it’s good to just have a crack.

"It even gets a little bit competitive just to see who is running well."

McDonald’s work ethic paid off on the first day of training back at the club, when he motored through the 2km time-trial, finishing fifth behind winner Ryan Bastinac.

"I was pretty surprised I ran that time, I was pretty happy before the break when I ran it, so to run it after I was very happy," McDonald said.

"I got to put on a couple of kilos as well and didn't put on any skinfolds."

Meanwhile, Harvey enjoyed an extended break spent camping outside Echuca with family and close friends.

It’s a 17-year tradition he holds dearly, the ability to switch his phone off and just be a husband and father of three young children.

But the training never stops.

"I like getting up in the morning when everyone is asleep, I do my work and then I’m back by 9am to spend the rest of the time with my family and the kids."

Harvey’s program is largely restricted to “shorter and sharper” running as he has no access to weights on the banks of the Murray River.

"When you're at your right measurements in terms of body fat and all your kilograms are pretty much right, you can have a bit of a spell from the gym.

"Whereas Luke on the other hand would have to pretty much keep it up as much as he can because he needs to put on 2-3 extra kilograms."

TRAINING off over Christmas is strictly a no-go zone for Harvey, or any AFL player for that matter, he says.

It’s too risky with pre-season games and Round 1 around the corner.

The 2-4 weeks away from the club is more about maintenance than fitness.

"We train so hard for the pre-season there’s no way known you can actually go away and get any fitter," he says.

"All you’ve got to do is maintain the hard work that you’ve done and if you come back in just as good shape as you left, that’s a win."

Harvey is quick to point out "maintenance" is not code for slacking off.

"You’d fall right behind and you’d still be chasing tail three weeks later.

"If you’re chasing tail you’re probably not going to get picked for the NAB Cup and you’re behind the eight ball straight away.

"By Round 10 you probably find yourself in the reserves still behind because all the other guys are still improving while you’re catching up.

"Going back 10 years you used to get a few blokes doing that (training off), it’s just too professional now and I don’t think there’d be too many who wake up and say ‘I’m not training today’.

"It’s just not what we’re about I don’t think any more. Footy has changed so much and everyone’s that dedicated it’s just a given you do 100 per cent of your program."

The Kangaroos' program will go up another gear in the lead-up to their NAB Challenge opener against Carlton on February 15. Find out more in part two of AFL pre-season insider.

FITNESS INSIDER: DECEMBER GRIND CHALLENGES BODIES, MINDS

PRE-SEASON training can be a grind at the best of times, but North Melbourne nutrition and condition coach Jona Segal says December is the toughest month - on bodies and minds.

The pre-Christmas training block challenges the mind and body as players look to wind down over the break.

"It’s a long, hard three weeks for the players on the back of an extended period overseas as well as the heavy training loads, not to mention a big shock to the system in terms of the environmental conditions," Segal said of the time between North's high-altitude camp in November and the festive season.

"They know their holidays are just around the corner but the quality of that training block is critical."

Kangaroos veteran Brent Harvey says a bit part of the “grind” was not having games to look forward to.

"It’s mentally the hardest time," he said.

"When you get back and you start thinking about games (it gets easier), during the season obviously you've got a game to prepare for, pre-season is literally to come in and get as fit as you can.

"There's no reward at the weekend to go out and execute your training, that's the tough part about pre-season."

Despite the grind, Segal said players can't afford to drop off during the break.

"They have personalised programs in order to help them continue to build on the first phase of the pre-season," he said.

"No player wants to come back in poor condition – they know games come around very quickly and I think that inherent drive to compete and win ensures they achieve their training objectives over the break."

Segal said finding a balance between workload and recovery was the key to a successful campaign.

Like most clubs, North trains in blocks with designated rest periods in between.

"We look at when our games are and basically work backwards," Segal said.

"We have periods of heavier training mixed with pre-determined blocks where we lighten loads.

"That’s why pre-season is so physically challenging; it is the one opportunity to improve players’ fitness and strength levels, still allowing for adequate time to recover before games begin."

And recovery is the key, Segal says.

"It’s an incredibly demanding program and the only way players can continually present each day and achieve the targeted session goals is by ensuring they have been meticulous with their recovery.

"They have to be incredibly vigilant with their nutrition, hydration, soft-tissue treatment and, of course, sleep."
Segal said age also played a part in developing individual training programs.

"Younger bodies require more time and higher volumes of certain type of work than a lot of our older players and this has to be factored in around leave periods."

CLICK HERE TO READ PART 2 OF PRE-SEASON INSIDER