High Performance Academy
TESTING DATES (COMPULSORY)
Test 1 – 23rd October 2008 - 7pm (phase 1)
Test 2 – 13th December 2008 – 9.30am (phase 2)
Test 3 – 29thJanuary 2009 – 6.30pm (preseason 1)
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UPCOMING EVENTS
29-01-2009 Academy Testing session #3 6.30pm
03-02-2009 Preseason Training starts 6.45pm
20-02-2009 to 22-02-2009 Academy Training Camp
28-02-2009 Kiama 7s
07-03-2009 Academy Squad play in University challenge at hawkesbury Ag
14-03-2009 Club Trial Games Vs Oatley
21-03-2009 Club Trial Games Vs Hawkesbury Ag College
18-04-2009 Season Opener
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TRAINING SESSIONS (Those who are Available)
Friday night 5th December @ 6pm at the uni rec centre
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THE BENEFITS OF PROTEIN SUPPLEMENTATION
Protein helps to rebuild and repair damaged muscle fibres (microscopic tears that are a normal effect of training) as well as synthesise new fibres. This is extremely important when entering a tough training phase as the demands on your system increase you may not be able to get sufficient protein from diet alone. Here are the recommendations for protein intake for the 2 basic types of athlete:
Type 1: Sufficient muscle mass, but protein needed for adequate recovery 1 serve of protein supplement (eg. 60g of powder) within an hour of training. Some good carbohydrate should be consumed within 20 minutes of the training session combined with water. An example of “good carb” is a piece of fruit. The r Recovery formula or the BULK powder is a great way to enhance your recovery. This is only used on a training day.
NOTE: Make your protein count! Your body can only absorb around 40-60g of protein within a 2-3 hour period so try not to overdo it by eating heaps in one sitting.
Type 2: Need to bulk up and recover from hard sessions Not only are your protein requirements higher, but your general food needs are higher too. This is not just protein rich food but carbohydrate rich food. Basically, say goodbye to any hopes of having that beach body and start feeding your face to increase your daily kilojoules. Doing this will increase your muscle mass but you will also get an increase in body fat. This is completely normal and fat will be lost as you approach the competitive season. Make sure what you are eating is nutritious though, not just empty calories.
Protein supplement intake is required daily and taken twice on a training day. One of the best ways to take it is after a training session and then again before bed. Just make sure that there is at least 2-3 hours between each protein intake. If you work out at night then you can take your second serve in the morning instead. NOTE: Sometimes it is acceptable to have 3 serves a day (pre-training, post-training and before bed) but more is not necessarily best. Too much protein can actually take the calcium out of your bones and contribute to kidney problems. Take it sensibly and don’t go overboard.
2.5kg BULK Protein Blend = 58 serves in total
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ACADEMY SQUAD
COACHING & MANAGEMENT TEAM
Sean Murray-Smith - Fitness, Strength & Conditioning Coach
Shaun McCreedy – Coach
Manager – Glenn McGuinness
PLAYERS
Jason Zafiriadis
Jeremy Futeran
Steve Elson
Dean Rossitt
Karl Tonacia
Jono Sutton
Martin Howe
Jack Borg
Ryan Giacca
Lewis Tait
Hayden Chellem
Brendan Robinson
Jarrod Hicks
Ben Lyons
Tom Keller
Peter Nikolovski
Tom Fenualelel
Andrew Stuckey
Adam Wright
Joe Aiono
Matt Ingall
Marco Forman
Ryan Cush
Marce Hulbert
Tau Loselli
Justin Placek
Wade Bryant
Matt O’Sullivan
Shane Lutze
Killian Grennell
Ged Witenden
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PLAYER EXPECTATIONS
Weight Training 3 x week during off season and pre season phase
Aerobic fitness training 2-3 times week during off season and pre season phase
Sufficient recovery and protein uptake for training adaption
Attendance to academy squad testing sessions
Email training diary to both Sean & myself end of every month with feedback and comments
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TIMELINE
Offseason - (Oct-Nov-Dec)
Phase 1 – (technique, develop aerobic base, develop muscle mass)
Phase 2 – (sprint technique, develop aerobic base, develop muscle mass)
Pre-Season 1 (Jan-Feb)
Develop maximal strength, speed development, specific fitness)
Pre-Season 2 (Feb-Mar)
(Specific fitness, explosive power)
Competitive Season (Mar-Sep)
Maintain strength, speed, power, injury prevention)
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MEN OF STEEL
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OVERALL
FRONT ROW
SECOND/ BACK ROW
INSIDE BACKS
OUTSIDE BACKS
BENCH PRESS�
115KG
107.5KG
92.5KG
105KG
115KG
JUNIOR TELENI
ANDREW WILLIAMS
HAYDYN CHELLEM
TAU� LOSELLI
JUNIOR TELENI
LEG PRESS 6RM
325KG
320KG
320KG
240KG
325KG
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JUSTIN PLACEK
ANDREW WILLIAMS
TOM FENUALELEL
TAU LOSELLI / GED WITENDEN
JUSTIN PLACEK
CHIN UPS
18
11
14
12
18
WADE BRYANT
ANDREW WILLIAMS
HAYDYN CHELLEM
GED WITTENDEN
WADE BRYANT
PRONE HOLD
6m58 sec
4m02 sec
5m07 sec
6m58 sec
4m27 sec
MARCE HALBERT
STEVE ELSON
JARROD HICKS
MARCE HALBERT
MARCO FOREMAN
| OVERALL | FRONT ROW | SECOND/ BACK ROW | INSIDE BACKS | OUTSIDE BACKS | |
| 10M BEACH SPRINT | 4.60sec | 5.09 sec | 4.75sec | 4.87sec | 4.60sec |
| SHANE LUTZE | DEAN ROSSIT | MARTIN HOWE | MATT INGALL | SHANE LUTZE | |
| 20M X 4 SPRINT AVE | 3.05sec | 3.32sec | 3.21sec | 3.25sec | 3.05sec |
| MARCO FOREMAN | STEVE ELSON | TOM KELLER | ADAM WRIGHT | MARCO FOREMAN | |
| BEEP TEST | 12.03 | 11.02 | 11.06 | 11.04 | 12.03 |
| MARCO FOREMAN | STEVE ELSON | BRENDON ROBINSON | MARCE HALBERT | MARCO FOREMAN | |
| BROAD JUMP | 2.77M | 2.48M | 2.62M | 2.77M | 2.68M |
| ADAM WRIGHT | DEAN ROSSIT | MARTIN HOWE | ADAM WRIGHT | JUSTIN PLACEK |