League Fit Academy

Big welcome to new LFA athlete Rabih.
An unbelievably strong, no nonsense front rower who has come to us to get that extra edge. Close to the hardest worker we’ve had in the program, no messing around he just comes in goes to work.
Big year ahead mate.

SG Ball Front rower Aaron getting in a pre-exhaust tri-set.
A1 DB Flys A2 DB Bench... A3 Push-ups.
This is a great method for promoting muscle growth, particularly in the off-season when there is time to devote to this.
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LFA coach Tony taking the boys through some drills during our field sessions.
Remember that taking your game to the next level does not just mean getting bigger & stronger.
Rugby league is a field based sport. Everything you do inside and outside of the gym is geared towards you performing better on the field. To do that you need to training your big strong, fast frame to move and react to game like situations.
... That’s why we drill down on the basic fundamentals of our game, run hard & with purpose, use your eyes, draw & pass and make better decisions on the field!
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Do it anyway.
A lot of players ask me, what if I do this and it doesn’t work or what I’d try out and I don’t make it?
Do it anyway!

Off Season = New Gear

Nothing better than one of your athletes setting up his own power rack at home!
#Dedication #Workingwhenothersaresleeping #Toostrongtoignore

Hadi get some pulldowns in.
Remember when performing upper body gym work you need to get in horizontal push, horizontal pull, vertical push and vertical pull movements.
Pull downs fall into the ‘vertical pull’ category along with pull-ups & chin ups.
... Now get after it
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Parents will help you as much as they can, but their influence, money or connections will only get you so far. You must develop the drive, work ethic and the skill required at the top level. The person who will get you anywhere in life is staring back at you in the mirror.

LFA welcomes back Charlie, looking forward to seeing this speedster add on some extra size and strength this offseason!

Conrad getting in his front squats.
All different variations of the squad are useful to develop strength & power in the lower body.
Here he is using the straps to help grip the bar as he is quite tight through his forearms and wrists and the straps allow him to keep his elbows where they need be.

LFA athlete Thomas working on his Single Leg Romanian Deadlft.
The ‘hip hinge’ is one of the big lower body movements patterns that we first teach then train.
Getting this movement right is crucial, you can see Thomas being coached along to get the movement right. You should always train the movement first and only add load once your competent with the movement.

The Monday afternoon crew. Everyone is working through their own individualised programs, meaning they are each working independently, but they are also working together by pushing each other, supporting one another and getting pumped whenever someone hits a PB!
Work hard, work smart, have patience.

New League Fit Academy athlete Christian.
Christian joins his brother George in our LFA Elite offseason program.
And just like his brother he brings a humble, hardworking and respectful attitude. It’s these things more than natural gifts which will determine where he ends in football and more importantly in life.
... So happy to have you onboard mate.
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Seeing the reaction when a player, you’ve seen work his backside off, gets this email is priceless. No need to put your name up, you know who you are, this is just the beginning, now it’s time to go to work. Well done mate 👍

Athletes have abs, not because they obsess about them, but as result of the training that they do. Train to perform and eat to fuel your training & performance and your abs will come as a result of this.

Your season is finished. Most players are having a rest, playing video games, eating rubbish, getting fat & unfit.
This what losers in life do. Don’t do it.
That’s not what we do.
... Season ends, take 3-4 days rest, then get to work.
And first phase most players need to work through in the offseason is the ‘general preparation’ phase.
Geared towards building muscle, lowering body fat levels, building an aerobic base and working on any weak points.
LFA athlete & SG Ball Front Rower Aaron getting in the work at 5am in the morning.
He is performing a straight drop set in the back squat. 8 reps, drop the weight, another 8 reps, drop the weight and another 8 reps. Great way to increase total training volume, which is one of the key ingredients when looking to build muscle!
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League Fit Academy athlete Dylan.
Dylan comes to us looking to follow in his brothers footsteps and already seems to be pushing past Danny when it comes to outcomes in the Gym. With body fat already down significantly and lean tissue on the increase Dylan is getting set to make 2019 his best season of footy ever.
Keep it up mate!

New League Fit Academy athlete George.
George ‘ the man-child’ comes with a high athletic potential and we together we are working hard on bringing that potential to the fore with good athletic preparation work and hammering down the key skills involved in being a middle forward.
Looking forward to seeing you progress this summer mate!