RECOVERING Fremantle midfielder Rhys Palmer is on track to return for the 2010 NAB Cup, saying a long stint on the sidelines has made him mentally tougher.

As the bulk of Fremantle's squad commenced pre-season training on Monday morning, the 2008 NAB AFL Rising Star - who is returning from a knee reconstruction - continued a running program that has been going for eight weeks.

The 20-year-old, who tore the anterior cruciate ligament in his right knee in round five last season, said the road to recovery had been a long and frustrating one.

But as he builds towards a NAB Cup return, Palmer hopes to emerge in 2010 a more complete footballer.

"At the moment I'm on track for a couple of NAB Cup games, but then again it's up to (coach) Mark Harvey and (sports science manager) Jason Weber, so I'm just trying to get myself right and do the right thing," Palmer said from Fremantle Oval.

"It will give me a good opportunity this year to get my body right, get my core stability up and my strength up as well. Hopefully, I'll come back a better runner.

"I've put on a couple of kilos and looking at Geelong's midfield everyone weighs around the 85kg mark. I've sort of looked at them and tried to take a leaf out of their book and put on a few extra kilos."

Watching football from the sidelines in 2009, Palmer said winning contested possessions and having effective disposal had only become more important in the AFL.

On his way to winning the Rising Star award in 2008, Palmer won more contested possessions than any other 2008 debutant, averaging 7.2 across his 20 games.

While running and building strength in his knee will be the focus between now and a reunion with the main training group around Christmas, Palmer's recovery took a twist during the off-season.

Assistant coach Chris Scott and strength and conditioning coach Chris Spinks took the young midfielder on a testing cycling trip in the Australian Alps.

"They came to me a couple of weeks after I did my knee and it was a goal to aim at," Palmer said of the trio's trip, which took in three gruelling climbs in the Victorian region of the alps.

"It was pretty mentally and physically tough, but it was a good little adventure.

"There's some pretty steep hills so climbing for two hours straight, I got a lot of mental toughness out of it and it was just a good experience."