SYDNEY March 2 AAP - Sentencing himself to extra time in the Swans' "dungeon" has primed Sydney ruckman Shane Mumford for another big AFL campaign.

Mumford finished second in Sydney's best and fairest in his breakthrough season last year, spearheading their ruck division after Mark Seaby suffered a season-ending injury early on.

The 24-year-old former Geelong big man was forced to adopt a different pre-season regime after undergoing knee surgery.

Since November Mumford has spent up to three hours three to four days a week in the club's exercise rehabilitation facility they call The Dungeon.

He stripped off two and a half kilos while working on his fitness and strength to combat giants like the Dockers 211cms Aaron Sandilands.

Infamous for consuming 15 or more sausages at footy club barbecues in his youth, Mumford admitted snags "don't really get a look in anymore" and he eats "all his salads now."

When his teammates had finished training, Mumford was still at work, doing the hard yards during the current pre-season.

"It was a lot more down in what we call The Dungeon down there, doing stuff on the bikes and the rowers and all different cardio stuff to try and get the fitness up as well (which) has dropped the weight," Mumford told reporters on Tuesday.

"I'm probably in a bit better shape than what I have been the last couple of years, which is obviously going to be a good thing with the new interchange and having to stay out on the ground a bit more.

"I'm gong to be able to need to cover more ground during the game," added Mumford, who will have his first pre-season hitout this weekend against Gold Coast.

Mumford, who kicked four goals in 21 games last season, was hoping to make an impact as a forward this year.

"I think I'm going to have to play a few different roles, I'm hoping to go forward and be able to kick a few goals each week would be nice," he said.

"There's still a lot of areas in my game that I see that I need a lot of work on.

"Going forward is one of those areas, so this year should be a good test and see whether I can do that."

There will be plenty of competition for ruck spots at Sydney with Seaby, former Canada Test rugby player Mike Pyke and youngster Daniel Currie also vying for time with Mumford.

"We've got four ruckmen all competing for the two spots now, which is a good thing though, Mumford said.

"The more blokes you've got fighting for spots, the more the side is going to benefit."

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