High Performance Academy

TESTING DATES (COMPULSORY)

Test 1 – 23^rd October 2008 - 7pm (phase 1)

Test 2 – 13^th December 2008 – 9.30am (phase 2)

Test 3 – 29^thJanuary 2009 – 6.30pm (preseason 1)

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UPCOMING EVENTS

BBQ – 13^th December 12.00pm onwards (Partners and children invited as well)

Rugby Camp – 20^th – 22^nd February 2009 (Details to be finalised)

University Rugby Challenge – 14^th March (Hawkesbury Ag College)

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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)

MEN OF STEEL

�	OVERALL	FRONT ROW	SECOND/BACK ROW	INSIDE BACKS	OUTSIDE BACKS
BENCH PRESS 6RM	105KG	95KG	90KG	105KG	102.5KG
BENCH PRESS 6RM	TAU LOSELLI	DEAN ROSSIT	HAYDYN CHELLEM/ TOM FENUALELEL	TAU LOSELLI	WADE BRYANT
LEG PRESS 6RM	320KG	300KG	320KG	240KG	260KG
LEG PRESS 6RM	TOM FENUALELEL	DEAN ROSSIT	TOM FENUALELEL	TAU LOSELLI	KILLIAN GRENELL
CHIN UPS	12	7	12	10	12
CHIN UPS	TOM KELLER/ HAYDYN CHELLEM/ WADE BRYANT	DEAN ROSSIT	TOM KELLER/ HAYDYN CHELLEM	ADAM WRIGHT	WADE BRYANT
PRONE HOLD	6m02 sec	3m 16sec	4m07 sec	6m02 sec	4m27 sec
PRONE HOLD	MARCE HALBERT	DEAN ROSSIT	JARROD HICKS	MARCE HALBERT	MARCO FOREMAN

SPEED FREAKS / AEROBIC WONDERS

�	OVERALL	FRONT ROW	SECOND/ BACK ROW	INSIDE BACKS	OUTSIDE BACKS
10M BEACH SPRINT	4.75sec	5.23 sec	4.75sec	4.90sec	4.91sec
10M BEACH SPRINT	MARTIN HOWE	DEAN ROSSIT	MARTIN HOWE	ADAM WRIGHT	MARCO FOREMAN
20M X 4 SPRINT AVE	3.05sec	3.34sec	3.21sec	3.25sec	3.05sec
20M X 4 SPRINT AVE	MARCO FOREMAN	STEVE ELSON	TOM KELLER	ADAM WRIGHT	MARCO FOREMAN
BEEP TEST	12.03	11.02	11.06	11.04	12.03
BEEP TEST	MARCO FOREMAN	STEVE ELSON	BRENDON ROBINSON	MARCE HALBERT	MARCO FOREMAN

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