TRAINING FOR RUGBY LEAGUE

THE INS & OUTS OF OLYMPIC TRIATHLON

SELECTION

THE MAKING OF MICHAEL CLARKE

329 N.0.

2 JOCKATHLETIC.COM

In Australia we are great at slamming our teams or sportsman when they don’t do well and often when we win we slam the opposition and comment that

they were quite weak. Well, six months ago the Indian Cricket Team was ranked number one in the World for Test cricket and came to our shores as the

number two Test team in the World and with a very strong side. Michael Clarke’s Australian side has decimated this powerful Indian line up and it’s time

for Australia to stand up and just applaud one of the best sustained performances throughout an entire Test series. Peter Siddle has led a fast, aggressive

and totally disciplined attack and Captain Michael Clarke has led from the front with an astonishing summer of multiple hundreds, while old boys in age,

but certainly not athleticism and enthusiasm, Ponting and Hussey played a number of match winning innings. Those that have been consistently calling

for their “heads” have an obtuse view of their value to Australian cricket and winning matches. And then there’s David Warner, another blonde superstar

in the making. Well-done boys! The new Big Bash League concluded and it was the old guard of leg spinners Hogg, Warney and MacGill, batsmen Hodge,

Hayden, Gayle and Gibbs and fast bowler Brett Lee who stole the show and proved “class” works in all forms of the game. It’s great to see these guys still

around and proving they have much to offer Australian cricket. Welcome back to the Aussie T20 team Brad Hogg, why did you ever leave?

January also saw our Jock Athletic Australia Day Running Festival and the seventh annual Jane McGrath Classic (pictured here), through which we

raised over ten thousand dollars for the McGrath Foundation on Australia Day. This is our favourite day of the year and our favourite event and even more

special this year as it’s the first time we’ve run it since the death from a long battle with breast cancer of my mother last year, and the event is put on in the

remembrance of her and of Jane. Thanks for all who attended, ran with us, or helped out at our event.

While we’ve been enjoying the sun, Paul Watson has been in the depths of pre season training with the London Broncos during a very cold English winter,

check out what he’s been doing. Peter talks on motivation, there’s plenty on cricket with the wonder girl in Australian Sport Ellyse Perry (front cover),

Rebecca goes back to nutrition basics and the inspirational amateur athlete Vincent Ochiel who has shed over 40kg tells us what motivates him.

Another great month in sport! Enjoy.

THIS MONTH...

Jock Campbell

EDITORS LETTER

FEBRUARY 2012 3

In Australia we are great at slamming our teams or sportsman when they don’t do well and often when we win we slam the opposition and comment that

they were quite weak. Well, six months ago the Indian Cricket Team was ranked number one in the World for Test cricket and came to our shores as the

number two Test team in the World and with a very strong side. Michael Clarke’s Australian side has decimated this powerful Indian line up and it’s time

for Australia to stand up and just applaud one of the best sustained performances throughout an entire Test series. Peter Siddle has led a fast, aggressive

and totally disciplined attack and Captain Michael Clarke has led from the front with an astonishing summer of multiple hundreds, while old boys in age,

but certainly not athleticism and enthusiasm, Ponting and Hussey played a number of match winning innings. Those that have been consistently calling

for their “heads” have an obtuse view of their value to Australian cricket and winning matches. And then there’s David Warner, another blonde superstar

in the making. Well-done boys! The new Big Bash League concluded and it was the old guard of leg spinners Hogg, Warney and MacGill, batsmen Hodge,

Hayden, Gayle and Gibbs and fast bowler Brett Lee who stole the show and proved “class” works in all forms of the game. It’s great to see these guys still

around and proving they have much to offer Australian cricket. Welcome back to the Aussie T20 team Brad Hogg, why did you ever leave?

January also saw our Jock Athletic Australia Day Running Festival and the seventh annual Jane McGrath Classic (pictured here), through which we

raised over ten thousand dollars for the McGrath Foundation on Australia Day. This is our favourite day of the year and our favourite event and even more

special this year as it’s the first time we’ve run it since the death from a long battle with breast cancer of my mother last year, and the event is put on in the

remembrance of her and of Jane. Thanks for all who attended, ran with us, or helped out at our event.

While we’ve been enjoying the sun, Paul Watson has been in the depths of pre season training with the London Broncos during a very cold English winter,

check out what he’s been doing. Peter talks on motivation, there’s plenty on cricket with the wonder girl in Australian Sport Ellyse Perry (front cover),

Rebecca goes back to nutrition basics and the inspirational amateur athlete Vincent Ochiel who has shed over 40kg tells us what motivates him.

Another great month in sport! Enjoy.

Ezine Brains Trust

Publisher: Jockishandsome

Editors:Jock Campbell

Art Director/Design:Kiss the Sky

Advertising/Production: Melissa Campbell

Dee McCarthy

Contributors:Dan Atkins

Corey BockingTim Brennan

Jock CampbellRebecca Gawthorne

Peter HadfieldMichael Martin

Siobhan McCarthyCraig StevensPaul Watson

Eloise Wellings

Editorial Office:Jock Athletic PO Box 1186Cronulla 2230

W: 0435 728 200

Email:ezine@jockathletic.com

S U B S C R I B E N O W »

4 JOCKATHLETIC.COMCover Photo & Tribute Photo: Jock Athletic

JOCK ATHLETIC PAYS TRIBUTE TO MICHAEL CLARKE & THE AUSTRALIAN CRICKET TEAM

The tribute of the month is to Aussie skipper Michael Clarke for leading the way with a triple hundred in Sydney on 5 January 2012, Jane McGrath Day, followed by a double hundred in the Adelaide. He said to me during the winter it doesn’t matter what he says, the only thing that matters is what he does.

What you have done this summer is what dreams are made of and has been a huge part of why Australia decimated India this summer. Also a special mention to the entire Aussie squad and support staff – great job!

Michael Clarke letting actions, not words speak for themselves.

Well done mate, you’re a true champion.

FEBRUARY 2012 5

6 JOCKATHLETIC.COM

T H I SM O N T H »

THE MAKING OF MICHAEL CLARKE 329n.oJock Campbell

RACING FOR LONDON 2012Dan Atkins

PLANNING FOR RUGBY LEAGUE: PART 11Paul Watson

8

16

22

28

32

40

50

MUST DO EVENT OF THE MONTHRitchie Walker Aquathon

ELLYSE PERRYProfessional Athlete Profile

FIGHT CLUBJock Campbell

RESPECT YOUR INJURYSiobhan McCarthy

FEBRUARY 2012 7

MUST DO EVENT OF THE MONTHRitchie Walker Aquathon

ELLYSE PERRYProfessional Athlete Profile

FIGHT CLUBJock Campbell

RESPECT YOUR INJURYSiobhan McCarthy

56

64

68

70

74

AMATEUR ATHLETE PROFILEVincent Ochiel

BACK TO BASICSRebecca Gawthorne

MOTIVATION FOR LEAD-ING A HEALTHY LIFESTYLEPeter Hadfield OAM

AUSTRALIA DAY RUNNING FESTIVAL - WRAP UPJock Athletic

ATHLETE NEWSJock Athletic

Local ‘boy’ Chris Sutton, racing for Team Sky (second from front), rounds the bend during the Skoda Men’s Grand Prix in Cronulla, Sydney in November 2011.Sutton was the overall winner of the NSW Criterium 2011 GP Series.Photo: Jock Athletic

8 JOCKATHLETIC.COM

THE MAKING OF

JOCK CAMPBELL

DURING THE RECENT SYDNEY TEST MATCH, TWO TROJANS OF THE AUSTRALIAN CRICKET TEAM IN RICKY PONTING AND MIKE HUSSEY PLAYED EXCEPTIONAL INNINGS. HOWEVER, THEY WERE OUTSHONE HAPPILY BY A MAN AT THE PEAK OF HIS POWERS PLAYING ONE OF THE ALL TIME GREAT INNINGS IN TEST CRICKET. UNLIKE WHAT PEOPLE MAY THINK, THIS HAS NOT COME EASY FOR MICHAEL CLARKE.

FEBRUARY 2012 9

Michael Clarke storming up the Wanda Sandhills, Cronulla.All photos courtesy of Phil Hillyard.

10 JOCKATHLETIC.COM

CRICKET FITNESS

WHEN I FIRST MET THE MAN THEY CALL “PUP” HE WAS AN 18 YEAR OLD KID WHO HAD COME INTO THE NSW SQUAD AT THE BEHEST AND FORESIGHT OF THEN COACH STEVE RIXON, HAVING NEVER SCORED A FIRST GRADE TON. THE NEXT I HEARD, HE WAS HEADING TOWARDS HIS MAIDEN GRADE TON WHEN HE CRAMPED UNCONTROLLABLY ON THE SCORE OF 99 AND HAD TO BE CARRIED OFF THE FIELD ONE RUN SHORT, WHICH TOLD US HE WASN’T QUITE READY ENOUGH FOR LONG FORM CRICKET.

Pup made the NSW side soon after and it wasn’t long before we saw him in Australian colours, where in his first ODI he played a match winning innings under pressure. This small innings under the intense pressure and scrutiny of international cricket showed me that he was going to be something special with that X-factor that everyone wants, but so few have.

Early in his career I found out by experience Clarke had an exceptionally high sweat rate, which is not ideal for a sportsman as losing fluid and electrolytes when you sweat is a major cause off cramping. He asked me to send out a fresh pair of socks each drinks break during his first ODI when fielding, I found this odd and I let him know. He told me to ring his used ones out when they came off the field with the twelfth man to find out why, and the puddle they left was like they had been dunked in a swimming pool and showed me we needed to give him a Gatorade hydration and electrolyte plan.

WHAT DOES IT TAKE TO MAKE A SCORE OF THE ELUSIVE 300 RUNS?

HOW LONG DOES IT TAKE TO PREPARE?

CAN YOU DO IT ON NATURAL ABILITY ALONE OR IS YEARS OF STAMINA DEVELOPMENT, APTITUDE TRAINING AND SKILL PERFECTION REQUIRED TO BAT FOR OVER TEN HOURS, BARELY PLAY A FALSE STROKE AND STILL BE PUSHING HARD BETWEEN THE WICKETS EVEN WHEN YOU’VE PAST 300? YOU BET IT TAKES YEARSTO DEVELOP!

FEBRUARY 2012 11

12 JOCKATHLETIC.COM

FEBRUARY 2012 13

THE OTHER HUGE AREAS OF PREPARATION HAVE BEEN CLARKE’S PHYSICAL AND MENTAL PREPARATION AND HAS BEEN YEARS IN THE MAKING. YEARS AGO WHEN CLARKE WAS DROPPED FROM THE AUSTRALIAN TEST SIDE HE CAME TO ME AND SAID HE NEEDED TO PREPARE BETTER FOR HIS CRICKET AND THAT HE FELT HE’D DROPPED OFF IN THAT AREA ONLY SLIGHTLY, BUT AT THAT LEVEL A DROP OF 5-10% WAS CLEARLY NOT GOOD ENOUGH AND HE BLAMED HIMSELF. I BELIEVE A GREAT MEASURE OF A MAN IS HOW HE BOUNCES BACK FROM SETBACKS, AND MICHAELS’ RESPONSE SAID IT ALL I THOUGHT. HE WAS THE ONLY ONE WHO COULD CHANGE THAT, AND HE WAS GOING TO ADDRESS IT BY TRAINING WITH ME EACH MORNING AT 6AM TO IMPROVE HIS STRENGTH, RUNNING SPEED AND CONDITION AND POWER, THEN HEAD INTO THE SCG FOR BATTING AND FIELDING PRACTICE, THEN TO THE PHYSIO FOR MAINTENANCE WORK FOLLOWED BY BACK REHABILITATION AND BACK TO ME FOR RECOVERY WORK. THIS HE DID 6 DAYS A WEEK IN HIS PRE SEASON TRAINING AND GIVES A CLEAR INDICATION OF HOW HE GOT BACK QUICKLY INTO THE TEST TEAM AND GIVES A GREAT PICTURE OF WHAT IS REQUIRED TO SCORE 300 RUNS IN A TEST.

WHAT I LOOK FOR IN A CAPTAIN OR LEADER IN SPORT IS SOMEONE WHO LEADS FROM THE FRONT BY EXAMPLE, PRACTISING WHAT THEY PREACH WHICH PUP IS DOING AND WHAT ALL OUR GREAT CRICKET LEADERS IN THE PAST HAVE DONE.

IT WAS JUST FANTASTIC TO SEE THREE WARRIORS OF AUSTRALIAN CRICKET STAND UP WHEN WE WERE 3 FOR 37 TO TAKE US TO 4 FOR 659, FROM DIRE STRAIGHTS TO A SERIES DEFINING LEAD. IT’S NO COINCIDENCE THAT PONTING, HUSSEY AND CLARKE ARE USUALLY THE LAST THREE TO LEAVE THE TRAINING PADDOCK DUE TO THEIR WORK ETHIC, AND IF YOU EVER WANT TO SEE HOW TO PREPARE FOR CRICKET WATCH THE INTENSITY AT WHICH THEY TRAIN.

This pre season, as far back as June 2011, Clarke took himself on a self imposed 2 week “boot camp” in his holiday period before pre season training even started, to get himself ready and show the youngsters what’s required to win at the highest level.

In life you don’t get what you want, you get what you deserve and the Captain they call Pup well and truly deserved his 329n.o and his place in history!

JOCK CAMPBELLWAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005. DURING THIS PERIOD, THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH AND ODI CRICKET (WORLD CUP WINNERS 2003 AND NO.1 IN WORLD RANKINGS). IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAM’S HISTORY. THIS CULMINATED IN THE TEAM BEING VOTED NO.1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003. JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9’S CRICKET COVERAGE. YOU CAN CONTACT JOCK BY EMAIL,

EZINE@JOCKATHELTIC.COM

C R E A T I V E M E D I A

PH 02 8517 3508 WWW.KISSTHESKY.COM.AU

DESIGN. PRINT. WEB.

16 JOCKATHLETIC.COM

"RACING"

DAN ATKINS

LIKE MOST SPORTS TRIATHLON IS ENTERING INTO AN OLYMPIC YEAR. IN AUGUST 2012 AUSTRALIA WILL BE CHEERING ON HOPEFULLY 3 MEN AND 3 WOMEN POTENTIALLY WINNING GOLD. FOR NOW THOUGH I BELIEVE WE STILL AREN’T CLEAR ON WHOM WE WILL PICK.

SO, I WANTED TO CLARIFY A FEW POINTS TOWARDS SELECTION AS I GET ASKED A LOT OF QUESTIONS ABOUT WHO WILL BE PICKED AND WHY AN ATHLETE WON’T BE PICKED.

TRIATHLON

for London 2012

I’m not a selector and to be honest I wouldn’t wish this job on my worst enemy. The nomination document created to form the selection criteria is 18 pages long! And as a coach, sifting through this takes a very good lawyer on your side to point out the most important points.

FEBRUARY 2012 17

That is the million dollar question.

Bit of an embarrassment if you ask me as we were regarded as the third strongest nation in the world! I believe that our high performance program will indeed get the allotted three men and women spots for London, but will we have medal contenders?

for London 2012

So, how does Triathlon Australia (TA)select the Olympic team going to London?

Well I wish it was as simply as picking the “form” three best males and females in Australia at time of print.

The major problem hopefully we Australians won’t have this year is getting the allotted three men and three women to represent our country on the world’s biggest stage. We had this issue going into Beijing and it left us with egg on our face and having only two men represent our country.

Triathlon Champ,Courtney Atkinson

18 JOCKATHLETIC.COM

For an athlete to qualify first they must meet the following criteria before the National Olympic Committee (NOC), AOC in our country before they can be selected:

I wanted to outline a few points on the qualification process document and outline to all the complexity of it and the seriousness in the lead up to final selection.

TA’s main aim for London will be to win gold in both the men’s and women’s events

The athletes coming under selection must have proven results since July 1st 2008 post Beijing in major ITU World Cup and World Championship Series races (WCS).

TA will choose athletes from within its sport to be members of the Shadow Team. The Australian Olympic Committee (AOC) may recognise other athletes from within this sport to also be members of the Shadow Team

The shadow team will be selected if you have represented Australia at elite level or are ranked within the top 75 in the World

The Olympic points qualification needed to be considered for selection as it is very complex; simply points are allocated in two respects. The first points are allocated to the WCS then from there you are allocated Olympic qualification points. So if you understand this you’re doing well!

The AOC has the final decision on all selections once the athletes selected by the NOC have passed fitness and selection criteria

The Nomination Criteria

1.

2.

3.

4.

5.

6.

7.

ALL ATHLETES MUST COMPLY WITH THE PROVISIONS OF THE OLYMPIC CHARTER CURRENTLY IN FORCE AND ONLY THOSE ATHLETES WHO HAVE COMPLIED WITH THE OLYMPIC CHARTER MAY PARTICIPATE IN THE OLYMPIC GAMES.

ATHLETE ELIGIBILITY WILL BE BASED ON EARNING AT LEAST ONE OF THE FOLLOWING BY 31ST MAY 2012:

• WINNING A PLACE FOR THEIR NOC AT THE ITU CONTINENTAL OLYMPIC QUALIFICATION EVENTS;

• WINNING A PLACE FOR THEIR NOC AT THE 2011 ITU WORLD OLYMPIC QUALIFICATION EVENT;

• BEING AMONG THE TOP 140 OF THE ITU OLYMPIC QUALIFICATION LIST;

• BEING AMONG THE TOP 140 OF THE ITU WORLD CHAMPIONSHIPS SERIES RANKING;

• BEING AMONG THE TOP 140 OF THE ITU POINTS LIST;

FEBRUARY 2012 19

Australians Emma Snowsill (left) and Emma Moffat take Gold & Bronze respectively at

the Beijing Olympic Games 2008

Triathlon champion Brad Kahlefeldt relaxes after a training session in Aix le Bains , France

20 JOCKATHLETIC.COM

DAN ATKINS IS THE DIRECTOR OF DAN ATKINS TRAINING RACING ON THE GOLD COAST AND HAS SOME 22 YEARS EXPERIENCE AS A COACH AND ATHLETE.

IF YOU HAVE ANY QUESTIONS FOR DAN, PLEASE CONTACT HIM VIA EMAIL: DANATKINS08@GMAIL.COM OR CHECK OUT HIS WEBSITE

WWW.DANATKINSTRAINING.COM.AU

So to make things even more complex Australia has to qualify with enough points to get the required three men and women to compete. In saying this there is a couple of quick fixes if you “win” the following races:

1. London WCS race 2011 automatic selection- Obviously this didn’t happen as we all now know.2. Davenport Oceania Championships March 2012 As far as big races on home soil go; this will be the biggest opportunity for our guys and girls to step up.

The rest is up to the selectors and what I hate hearing “discretionary selection”. This opens a whole new case for controversy!!!?

OK, so not sure if that cleared up much at all but I wanted to try and clarify a few points so everyone now knows how much pressure these men and women are going through until the selection deadline of July 21st 2012.

Ironman Champion. ASCEND Believer.

Joe Gambles continues to make his mark as both a Triathlon and Ironman champion, with recent highlights including a silver medal at the ITU Long Distance Triathlon World Championships in Nevada and a top 20 finish in his debut Hawaiian Ironman.

ASCEND congratulates Joe and believes in his ability to remain at the top, which is why we’re proud to be his official sports protein partner.

So, like Joe, become an ASCEND Believer. To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist, visit ascendsport.com.au.

ASCEND. Train harder. More often.

ASCEND Believer, Joe Gambles Ironman 70.3 Champion

Pio

neer

10/

ASC

0158

Believe.

Major Sponsor of the 2012 2XU

Falls Creek Triathlon

I want to wish good fortune to the entire shadow squad and those looking for selection in the upcoming races. Bring on the Gold!!!!

Australia’s Automatic Selection:

FEBRUARY 2012 21

Ironman Champion. ASCEND Believer.

Joe Gambles continues to make his mark as both a Triathlon and Ironman champion, with recent highlights including a silver medal at the ITU Long Distance Triathlon World Championships in Nevada and a top 20 finish in his debut Hawaiian Ironman.

ASCEND congratulates Joe and believes in his ability to remain at the top, which is why we’re proud to be his official sports protein partner.

So, like Joe, become an ASCEND Believer. To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist, visit ascendsport.com.au.

ASCEND. Train harder. More often.

ASCEND Believer, Joe Gambles Ironman 70.3 Champion

Pio

neer

10/

ASC

0158

Believe.

Major Sponsor of the 2012 2XU

Falls Creek Triathlon

22 JOCKATHLETIC.COM

PAUL WATSON

PLANNINGFOR

RUGBY LEAGUE

MACRO CYCLE #2 - GENERAL PREPARATIONM

FEBRUARY 2012 23

PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS, LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINALS SERIES. RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS. BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION, TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION

AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES.

MACRO CYCLE #2 - GENERAL PREPARATION

24 JOCKATHLETIC.COM

THIS IS THE PART II OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS. YOU CAN READ PART 1 IN OUR OCTOBER 2011 ISSUE

THIS PERIOD FROM NOVEMBER THROUGH TO THE CHRISTMAS OFFLOAD PERIOD IS WHERE LARGER VOLUMES OF WORK ARE DONE. IT CAN VARY DEPENDING ON MANY FACTORS BUT USUALLY LASTS BETWEEN 4-10 WEEKS.

WHEN PERIODISING ANY TRAINING PLAN THE NEED FOR AN ANAYLSIS OF THE SPORTS ENERGY SYSTEMS NEED TO BE ASCERTAINED. RESEARCH REVEALS THE FOLLOWING:

“Rugby League Football is a physically demanding, full contact, team sport in which players are required to compete, in a challenging contest involving frequent bouts of high intensity activities such as running, passing, tackling, wrestling and kicking” (Killen et al, 2010)

“Rugby League involves frequent bouts of high intensity exercise separated by bouts of low intensity exercise during match play”. (Mclellan et al, 2010)

• 70%ATP-CP(shortterm)–Shortsprint or a tackle

• 20%OxygenIndependent(intermediate) –Setofsixtackles

• 10%Oxidative(longterm). (Duthieetal,2003)–TheGame

• Strength,PowerandSpeed Work Rest Ratio for outside backs = 1:6 (notreflectingthemostdemanding periods of the game). (King et al, 2009)

MACRO CYCLE #2 - GENERAL PREPARATION2

FEBRUARY 2012 25

ASK YOURSELF WHAT YOU ARE TRYING TO ACHIEVE AND WHAT YOUR DESIRED OUTCOMES ARE. THEN YOU HAVE TO DETERMINE HOW MUCH TIME YOU HAVE AND HOW YOU WILL PERIODISE THIS TRAINING.

HUDDERSFIELD GIANTSTeam Huddersfield Giants Sport Rugby LeagueProgram Type Strength Keyword Rugby LeagueProgram Date 07/11/2010 New Program Due 19/04/2011Warm up /Cardio

10mins CoreStretching & Prehabilitation

Day or Date1. Bench press 00338

RepsLoad - kg

3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8

Results

2. Chest fly 03634RepsLoad - kg

3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8

Results

3. Incline chest press 03725RepsLoad - kg

3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8

Results

4. Bench row 00529RepsLoad - kg

3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8

Results

5. Chain stability push up 01243RepsLoad - kg

3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8

Results

6. Dumbbell reverse fly 00534RepsLoad - kg

3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8

Results

7. Wide grip pull up 04397RepsLoad - kg

3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8

Results

8. Reverse grip pull up 01893RepsLoad - kg

3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8

Results

9. Smith rack pull up horizontal 00303RepsLoad - kg

3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8 3 * 8

Results

Disclaimer: No express warranty is given as to the accuracy or completeness of this information. It is not a substitute for, any advice, diagnosis or treatmentprovided by a fitness or medical professional. You acknowledge that performing incorrectly prescribed exercises or activities may pose a risk to your health.

You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.

PLANNING PHASE

My first suggestion is always to ask yourself “what are your training philosophies?” This helps you, after a needs analysis, to determine what type of training you are going to implement.

“More than one road leads to Rome” said the great Julius Caesar. This is certainly true of any team that has success as no two teams will train the same. So after ascertaining your training philosophies start to write your plan.

26 JOCKATHLETIC.COM

RUGBY LEAGUE

FEBRUARY 2012 27

PAUL WATSON HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 15 YEARS, AS A MEMBER OF JOHNNY LANG’S STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS. HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE LONDON BRONCOS IN THE UK. YOU CAN FOLLOW PAUL ON TWITTER, @ORCASTAR

Aerobic base and strength endurance is built during this period. Consisting of three/four field sessions weekly, with conditioning, skill building and the playing of designer games making up the bulk of the field sessions. This starts to lay the platform the season will be built on.

Weight Training and wrestling sessions are also performed with General Prep training implemented. This consists of body building, strength gaining and wrestling technique being emphasised. In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size. Split routines are used with a four-day split of Legs, Shoulders and Biceps/ Chest, Back and Triceps. This also builds the base needed for the strength/power work. Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program.

Speed work is essential in this period to correct technique and lay the speed platform down. Usually speed work is performed first followed by some speed endurance work. Agility and skill work are also covered throughout the sessions to build specific qualities. Running sessions consisting of discontinuous interval running can be performed twice weekly. These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest. This allows leg speed to be maintained while emphasizing the aerobic

energy system. Speed endurance is also starting to build with these sessions. One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning. The hill’s allow intensive running that does not break players down physically or reduce muscle mass. Hills give no hard pounding but very hard work.

This cycle finishes with a 12/14-day offload period and Christmas break. The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover.

CLICK HERE TO CHECK OUT THIS LATEST VIDEO OF THE LONDON BRONCOS IN PRE-SEASON TRAINING

28 JOCKATHLETIC.COM

FEBRUARY 2012 29

30 JOCKATHLETIC.COM

RITCHIE WALKER AQUATHLONThe Richie Walker Aquathlon is a not for profit charity race where all proceeds are donated to the Heart Foundation. The event has raised over $50,000 for charity and is the oldest running Aquathlon event in Australia.

“Everyone is welcome to participate in the Aquathlon held each year to rememberour friend and local hero, Ritchie Walker. Comeandparticipateorwatchyourfamilyand friends compete in this popular event. Afterwards, joinus for aBBQ”, said Gary Eykhof, Cronulla Triathlon Club President.

Richie Walker was a talented Triathlete from the Sutherland Shire, Sydney and a foundation member of the Cronulla Club. Richie sadly passed away from a heart condition discovered during a race in 1986. He was 21 years old. The Richie Walker Aquathlon is held in his memory to celebrate his life as an athlete.

THE ANNUAL RICHIE WALKER AQUATHLON HOSTED BY THE CRONULLA TRIATHLON CLUB WILL BE HELD ON FRIDAY, 24 FEBRUARY 2012 AT 6PM AT GUNNAMATTA PARK, CRONULLA.

FOR MORE INFORMATION GO TO THECRONULLA TRI CLUB WEBSITE.

Ritchie Walker, Elouera Beach, 1986

FEBRUARY 2012 31

RITCHIE WALKER AQUATHLON

32 JOCKATHLETIC.COM

THE IDEA AND SCIENCE BEHIND ATHLETES SLEEPING AND OR TRAINING AT ALTITUDE IS TO STARVE THE BODY OF OXYGEN SO THAT IT IS TRICKED INTO PRODUCING MORE RED BLOOD CELLS SO THAT WHEN YOU COMPETE AT SEA LEVEL, YOUR BODY IS BETTER ABLE TO COPE WITH THE OXYGEN DEMANDS OF WORKING MUSCLES, ALLOWING ENDURANCE ATHLETES TO COMPETE FOR LONGER WITHOUT GETTING TIRED.

Ellyse PerryDUAL INTERNATIONAL

All photos courtesy of Cricket Australia

DUAL INTERNATIONAL

34 JOCKATHLETIC.COM

JA: WHO IS ELLYSE PERRY?A 21 year old Sydney-sider, who has been fortunate to represent Australia in two sports the she loves very much!

JA: WHAT ARE YOUR SPORT(S) OF CHOICE?Cricket and Football (Soccer).

JA: WHAT’S YOUR SPECIALIST DISCIPLINE?Fast bowler (cricket), defender (soccer).

JA: YOU ARE AIMING TO QUALIFY FOR THE LONDON OLYMPICS, HOW IS THIS GOING TO HAPPEN, WHAT’S THE QUALIFYING PROCESS?Unfortunately the Matilda’s (Australian Women’s Soccer Team) didn’t manage to qualify for the London Olympics. The qualifying process is a really tough one that requires us to be one of the top two teams in the Asian confederation at the end of a tournament. We just missed out, finishing third.

JA: YOU HAVE HAD GOOD SUCCESS IN BOTH YOUR SPORTS. IS IT HARD COMBINING THE TWO PARTICULARLY FROM A PHYSICAL PREPARATION SIDE?The two sports seem to really complement each other from a physical preparation side. Obviously soccer has quite a focus on aerobic endurance and speed. As such a lot of our physical preparation revolves around developing a good level of fitness, as well as quick explosive speed. Similarly, both these aspects are important for cricket and especially as a fast bowler, but there

CRICKET

ELLYSE PERRY IS A DUAL INTERNATIONAL IN FOOTBALL AND CRICKET AND IS A YOUNG WOMAN DOMINATING IN BOTH. ELLYSE SCORED A CRACKING GOAL FROM OUTSIDE THE PENALTY BOX IN THE LAST WORLD CUP WITH HER LEFT FOOT (SHE IS RIGHT FOOTED). WHAT REALLY STANDS OUT ABOUT ELLYSE IS THAT SHE PLAYS CRICKET, IN PARTICULAR WITH THE POWER AND AGGRESSION OF A MAN, DESPITE HER SLIGHT FRAME. I BELIEVE ELLYSE IS CHANGING THE WAY WOMEN’S CRICKET IS BEING PLAYED INTO AN ATHLETIC AND DYNAMIC SPORT. THIS IS HER STORY.

FEBRUARY 2012 35

Ellyse is changing the way women’s cricket is being played into an athletic and dynamic sport.

36 JOCKATHLETIC.COM

is also a large emphasis on strength and stability with cricket.

The gym and resistance training is an important aspect of our physical preparation for cricket both prior to the season (increasing strength) and then maintaining this throughout the season.

JA: TO ME YOU PLAY CRICKET WITH THE POWER OF A MAN, DESPITE YOUR SLIGHT FRAME. HAS THIS COME NATURALLY OR HAVE YOU HAD TO WORK HARD? I had a bit of a growth spurt around my mid teens that really helped in my development

as a bowler and certainly enabled me to increase my bowling speed. I suppose that has become a fairly natural part of my game, but strength and power is also something that I have certainly tried to work on and continue to improve. Particularly my lower body, I don’t quite have the backside of a fast bowler yet!

JA: WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER DONE?World Cups are always incredibly challenging. The fact that there are only a limited number of matches and opportunities to perform well, it makes every game you

The height Ellyse gets in her delivery stride and her powerful shoulder action and follow through are great examples of the power and aggression Ellyse is bringing to women’s cricket.

FEBRUARY 2012 37

play really important and there isn’t any room to play poorly or you can find yourself out of the tournament very soon after it’s started. From a team perspective it is really about being in a position where everyone in the team is able to contribute on the field, but also just as importantly off the field.

JA: WHAT’S YOUR FAVORITE TRAINING SESSION AND WHAT DOES IT INVOLVE?I love training and I love variety! I don’t particularly have a favourite session, but I love the feeling of finishing a session and knowing that it’s been really worthwhile to my development, whether that be from a skills perspective or physical fitness

perspective.

JA: HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK & THE BREAKDOWN?I generally do some form of training everyday. In Australia, the cricket and soccer seasons run concurrently so most days include some form of skills training for both, as well as strength sessions 3 times a week. Depending on our match schedule I then play matches over the weekend.

JA: HOW DO YOU FIT ALL THAT IN - DO YOU WORK AS WELL?I study part time at uni, but I don’t have a

38 JOCKATHLETIC.COM

real job! I’m very fortunate to have some wonderfully supportive parents who are happy to put up with me still living at home and not paying any bills. Between my brother and I, I don’t think there is any sight of retirement for them! I certainly appreciate their encouragement, as well as the fantastic support I receive from cricket and soccer. All of this is what makes it possible for me to continue to have so much fun doing what I love and provides the emphasis for me to keep trying to become a better player!

JA: WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM?Keeping variety and balance in any program and not doing it on your own. I also think it’s important to keep a really positive mindset when you approach training – every session

is a really great opportunity to improve and learn new things about yourself. That really excites me!

JA: WHAT’S YOUR BEST EXCUSE FOR NOT STICKING TO A TRAINING PROGRAM?It’s really easy to rattle off excuses and I think I’ve probably thought up plenty myself at different times. But I guess ultimately the person you need to be most honest with is yourself, and it’s pretty hard to fool yourself!

JA: WHAT’S YOUR MOST DREADED TRAINING SESSION (DETAILS) AND WHY?Anything with burpies in it! I am absolutely terrible at the exercise and dread it when it comes up. Other than that the sessions I

Photo: FIFA.com

A refreshingapproachto property southernstarproperty.com.au

am dreading always end up being the ones I enjoy the most.

JA: WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD (WHY?)?I really admire Roger Federer. The manner in which he approaches the way he plays, trains and represents himself on and off the court, in my eyes makes him truly the ultimate professional athlete. His incredible ability and consistency on the tennis court is also a pleasure to watch as well. From

a cricketing perspective, Mike Hussey exudes a lot of those qualities as well and such an undying passion for the game and his team mates.

JA: NOW THE BIG ONE, YOUR FAVORITE MOTIVATIONAL SAYING?

“The harder I train, the luckier I get!”

JA: What ’s your next big c ha llen ge?

I love the challenge that sport demands the need to continually improve

– I don’t think any of us ever reach our true potential or arrive at

a point where we can’t continue to improve on some aspect of our

play. There are a number of things that I would love to be able to

accomplish this season and in the future and I guess that is a huge

motivator, but also something that I am really excited about trying

to achieve.

40 JOCKATHLETIC.COM

WELCOME TOFIGHT CLUB

FEBRUARY 2012 41

42 JOCKATHLETIC.COM

20 x ordinary people. 10 x gruelling weeks.1 x extraordinary experience.

FEBRUARY 2012 43

FIGHT CLUB WAS THE MASTERSTROKE OF PAUL WATSON AND STEMMED FROM THE ADVENT OF CORPORATE BOXING IN ENGLAND AND AUSTRALIA.

BUT WHERE IT REALLY DEVELOPED WAS IN THE MIND OF WATTO DURING SPARE TIME IN THE DEPTHS OF INDIA DURING HIS TIME WITH THE INDIAN CRICKET LEAGUE (ICL) IN 2008.

HE THEN ENLISTED THE IDEAS OF FELLOW ICL COLLEAGUE COREY BOCKING AND ON RETURN TO AUSTRALIA AND A CHANCE MEETING WITH PROFESSIONAL BOXER AND COACH RYAN WATERS, HE HAD THE FINAL PIECE OF THE PUZZLE. WATERS GAVE THE WHOLE PROGRAM THE BOXING CREDIBILITY IT DESERVED.

THE FIGHT CLUB PLAN

The idea was to get 20 “average joes” who had no boxing experience, train them for 10 weeks, 5-6 times per week, match the competitors evenly and then host a fight night to give each competitor their final challenge - their first recognized amateur fight.

This is pretty much how it turned out, but it gave us so much more than that. What we didn’t realize at the time was how good a journey and final event it would be.

When 700 family and friends descended on the Cronulla Leagues Club auditorium, we realised we had started something special - we had created an opportunity for people of all ages and abilities to fulfill a dream that once upon a time was limited to full-time professionals - a real boxing fight.

Under Waters’ guidance at his Southside Boxing training facility, coupled with strength & conditioning training at Jock Athletic, these 20 “nobodys” were in for the ride of their lives. Win or lose, these guys would walk away with an experience of a lifetime.

All photos courtesy of Chris Lane.

44 JOCKATHLETIC.COM

OBVIOUSLY THIS REQUIRED A HUGE TIME AND EFFORT COMMITMENT FOR THE CONTESTANTS. BUT WE WERE PREPARING THEM FOR A PROPER BOXING MATCH AND WE DIDN’T WANT TO DISRESPECT THE EVENT AND THE SPORT BY NOT GIVING IT THE FULL COMITTMENT IT DESERVED. WATTO WANTED THE CONTESTANTS TO GO THROUGH THE FULL EXPERIENCE OF WHAT A REAL BOXER, TRAINING-WISE, WOULD GO THROUGH TO PREPARE FOR A FIGHT.

THE BEGINNINGWe started with 14 individuals, including one woman and the weekly program included:

2 x boxing technique and sparring sessions1 x strength session1 x distance run1 x intervals running session1 x sandhills session Optional Sunday “honeymoon” stairs run (Ryans favorite).

AMATEUR BOXING

ROUND

1

Fight Club I: The Contenders

46 JOCKATHLETIC.COM

THE CONTESTANTSOriginally the plan was all entrants to have no boxing or organised fighting background, but we realized this

wasn’t going to happen. We had a range of competitors eager to sign up - “white” and “blue” collar, from the complete novice to the “Peoples champ”, local restaurateur Mike Scrufris, who had quite clearly been well schooled previously. Then there was everyone in between.

Some contestants fully embraced the heavy training regime and didn’t miss a session, like truck driver “Buddy”, and others like Real estate agent Wade, who took it one step further by getting extra private lessons with Corey. At the other end of the scale you

had Johnny “the kid” who barely showed up to training. A great camaraderie was formed through all the contestants during training and it really felt like a team atmosphere. They were all on a journey to the unknown.

THE MATCH UPSThis was done a little differently. The fighters were matched more on ability than weight, and very carefully planned

by Ryan and Paul. The pairings were not announced until the fight week during a “Hollywood style” weigh in. Each fighter was introduced to the crowd with their own theme song, before they stripped down to their undies and weighed - very amusing.

FIGHT NIGHTWith his wife Cherie and their company, Left Hook Promotions, Waters put on an extravaganza. It was organised like a

professional Fight Night, complete with sponsors, ring girls, Amateur Boxing Association referee, two of Australia’s best ring-side men in Brian Wilmont and David Birchall, official judges, a ring side doctor,

AS FIGHT NIGHT APPROACHED, THE BOXING SESSIONS INCREASED, AS DID THE NERVES. FOR SOME, THE EXPERIENCE BEGAN TO SHAKE THEM AT THEIR CORE - THE NERVES AND ANTICIPATION WERE ESCALATING. OTHERS HAD FOUND THEIR CALLING, EMBRACING THE EXPERIENCE AND LOOKING FORWARD WITH EXCITEMENT TO THE CHALLENGE AHEAD. YET FOR A SMALL FEW, IT WAS TOO MUCH, FORFEITING THE OPPORTUNITY TO PROGRESS TO FIGHT NIGHT FEARING THEY WERE WAY OUT OF THEIR DEPTH.

ROUND

2ROUND

3

ROUND

4

FEBRUARY 2012 47

Ding ding ding: Johnny “the Kid” Cuciti(red trunks) takes on Chris “Johnny Wonder” Pankhurst.

Below: the relief and elation at completing the program is written all over their faces.

48 JOCKATHLETIC.COM

memorabilia auctions, 700 in the crowd and most importantly 7 good quality fights. There were two main events, the big heavyweight clash between two riot squad coppers, which raised money for their colleague who was brutally bashed whilst on duty, and then the raging bull Shane McCarthy against the technician and peoples champ Mike Scrufris.

WINNING CONCEPTGreat idea, great program and great event! All of the competitors who took part in Fight Club 2009 walked away

with an amazing sense of accomplishment and an achievement that no one could take away.

This was our first Fight Club. We have since gone on to host Fight Club II and III before handing over the program to Ryan Waters and Left Hook Promotions.

Ryan Waters officially retired from professional boxing in December 2012. He still coaches and runs training programs at his Southside Boxing Studio and has continued to run the Fight Club programs.

Ryan Waters

ROUND

5

http://www.lefthookpromotions.com.au

50 JOCKATHLETIC.COM

SIOBHAN MCCARTHY

AFTER COMPLETING THE QUEENSLAND AQUATHON CHAMPIONSHIPS IN SEPTEMBER, NUMEROUS ATTEMPTS AT A LONG RUN CUT SHORT, TWO MORE ATTEMPTS TO RACE A TRIATHLON, COPIOUS AMOUNTS OF ANTI-INFLAMMATORIES & PAIN KILLERS, A FAINTING EPISODE IN THE DOCTOR’S SURGERY CONFIRMED WHAT I PROBABLY ALREADY KNEW – I HAD A STRESS FRACTURE IN MY RIGHT FEMORAL SHAFT (ALMOST NEAR THE HIP JOINT).

AND MY WINTER GOAL OF GETTING MY PROFESSIONAL RACING LICENSE AT THE NOOSA TRIATHLON A WEEK LATER - WERE OUT THE WINDOW.

A SOLID WINTER TRAINING, A SUSTAINED INCREASE IN MY RUN LOAD, A SILLY OBSESSION WITH TRYING TO LOSE WEIGHT, A NEVER GIVE UP FOR ANY REASON ATTITUDE – SAW THIS “MUPPET HEAD” (FOR LACK OF BETTER WORDS) BE LEFT WITH NO CHOICE BUT TO STOP AND DO NOTHING.

RESPECT YOUR INJURY:

FEBRUARY 2012 51

“I AM A TOTAL GEN-Y KID SO WANT EVERYTHING YESTERDAY, AND THE EMOTIONAL ROLLER COASTER WITH NOT GETTING WHAT I WANT AND LEARNING TO BE PATIENT IS TEACHING ME TO BE A SMARTER ATHLETE.”

52 JOCKATHLETIC.COM

Despite swimming with a number of different squads, most of my other sessions were done on my own, and there were plenty of tears.

I believe a defining moment was one cold and rainy December afternoon – I went water running in Clovelly bay. I had forgotten my wetsuit and towel, it was freezing in and out of the water.

3 minutes in to the 45 minute session, the storm water poured in to the bay and after 40 minutes of running in less desirable water – I questioned my sanity.

FACING UPThe first few weeks saw me in an intimate relationship with my university textbooks, Gossip Girl, my bedroom and a whole lot of hating on the world, as I kept off my leg to let my body heal properly – as the first few weeks are the most crucial in this process.

Once I was off crutches I stopped hating the world and was enjoying being able to get moving slowly.

At first just swimming, then slowly building up to sitting on a wind-trainer spinning, and lots of water running.

DESPITE MY COMPLAINING, THE PROCESS WAS IN FACT QUITE REWARDING. GIVEN I HAD BEEN TRAINING ON A STRESS FRACTURE FOR 4 WEEKS BEFORE IT WAS DIAGNOSED, EVERY SESSION I NOW COMPLETE AND EVERY INCREASE IN TRAINING THAT I AM PAIN FREE IS EXCITING AND INCREDIBLY REWARDING.

FEBRUARY 2012 53

EASY DOES ITAfter 10 weeks I ventured for my first run. With it being a combination of walking and running – I was so nervous the 20mins I was meant to be out for comprising of a whole 6 minutes of running, took a grand total of 2 hours.

It saw me so hesitant, I had to restart, stop, stretch, change music, chat to the locals – you name it, I did it in avoidance. `I am up to a normal swim and bike load, and almost able to run 30 minutes continuous, and back training with a squad – it is

incredibly difficult to no longer be in pain and watch everyone run past you, cut sessions short all in the name of making sure I do not reinjure myself.

I am a total Gen Y kid so want everything yesterday, and the emotional roller coaster with not getting what I want and learning to be patient is teaching me to be a smarter athlete. I am now currently in Perth training with a squad, with my coach monitoring my progress and ensuring I don’t repeat my ‘muppetesque’ behaviours.

Most importantly I was given 12 weeks, 3,840 laps of a pool, 40 hours on a wind

54 JOCKATHLETIC.COM

SIOBHAN MCCARTHYIS A COUNTRY KID TURNED TRI GEEK

AND IS CURRENTLY TRAINING WITH A

TRIATHLON SQUAD AND LIVING THE

GOOD LIFE ON THE GOLD COAST. TO

PASS THE TIME, SHE IS COMPLETING A

MASTERS OF JOURNALISM AND WRITES

A BLOG ABOUT HER EXPERIENCES. YOU

CAN FOLLOW SIOBHAN ON TWITTER

(@SIOBHANANN).

trainer, 12 hours of water running, 10 hours in a yoga room, a few tears and a maybe a few bottles of wine to make sure I don’t break again.

Siobhan, left, swaps war stories with friend Jess Stewart, also recovering from a “stressy”.

http://www.swimman.com.au

56 JOCKATHLETIC.COM

VINCENT VINCENT

FEBRUARY 2012 57

VINCENT VINCENT AMATEUR ATHLETE PROFILE

58 JOCKATHLETIC.COM

JA: WHO IS VINCENT OCHIEL? Originally from Kenya ,the land famed for long distance athletes on the east coast of Africa, I came to Australia in 1998. My plan was to stay in the country till I finished my masters and Ph.D. and head back home. Somehow 13 years have gone by and I’m still here. In 1996 I became a citizen after having fallen in love with the country I now call home.

JA: WHAT IS YOUR SPORT OF CHOICE?My main sport of choice is Rugby Union. I started playing rugby when I was 16yo. I’m still debating if I have one last season in me this year. I’ve taken a keen interest in adventure sport recently.

JA: WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER DONE?The toughest Sporting achievement was in 2006 playing 1st grade for Wollongong University. We had a coach who borrowed the Wasps rugby club training program in England and trained us like a professional team, some of the training sessions were sickening but we became the fittest team in the competition and were runners up that year , winning the grand final the following year. The torture was worth it as I also represented Australian Universities that year.

The toughest event was in 2011 when I attended a boot camp inspired ‘hell week’. This was as close to Special Forces training that a civilian can come and the trainers are both ex and current Military. It really was

VINCENT OCHIEL.A QUIET, HUMBLE MAN WITH A PASSION FOR RUGBY UNION AND ALL THINGS FITNESS.

5 YEARS AGO HE MADE THE DECISION TO CHANGE HIS LIFE. NOW 40KGS LIGHTER, VINCENT IS AN EXERCISING ‘MACHINE’, COMPLETE WITH A ‘NO EXCUSES’ ATTITUDE AND AN ABSOLUTE WILLINGNESS TO HAVE A GO AND DO HIS BEST.

FEBRUARY 2012 59

one week to hell and back! Overall, my training and lifestyle change during the past 5 years has ensured me getting to healthy body weight from 130kg to a current 90kg.

JA: WHAT’S YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE?My favourite training sessions are high intensity that asks you questions of yourself and your commitment. My boot camp trainers demand more than you ask of yourself and keep me honest. A typical boot camp session will consist of grunts (burpees), Pushups, Sprints, Stairs…anything where you use your own body weight to effect. My favourite sessions are where we go through a circuit of exercises for say 25 reps, then a sprint and keep reducing the reps by 1 until the session is over.

JA: HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK & THE BREAKDOWN?For me this comprises 3 boot camp sessions, 1 sand hills session and 5 gym sessions through the week. My gym sessions vary every 2 weeks because I think this keeps the body guessing. An example of a program I use would be in week 1& 2 my repetition scheme for weights would be 3-5 repetitions; week 3 & 4 at 6-8 repetitions and week 5 & 6 at 12-15 repetitions

JA: HOW DO YOU FIT ALL THAT IN WITH YOUR WORK LIFE?In my experience, I’ve found that discipline plays a key role in fitness and there are enough hours in the day if you really want it

and enjoy what you do. A typical day would be waking up at 5am for boot camp, starting work at 7am, using my lunch period for my gym workout and in the evening starting my recovery with rest or carrying out some self-development study. Having a supportive partner also helps.

JA: WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM?Always remind yourself where you came from and why you are doing what you do. We all remember the initial passion that gets you to your fitness goals; I try to tap

60 JOCKATHLETIC.COM

VINCENT OCHIEL

into that. You also have to find ways to enjoy what you do and be accountable. Involve like-minded friends in what you do, get good trainers who keep you honest, write out a plan you want to stick to, have goals, something to aim for, whether it’s an occasion you want to look good for, or an event you want to participate in.

JA: WHAT’S YOUR BEST EXCUSE FOR NOT STICKING TO A TRAINING PROGRAM?Excuses are rarely part of my makeup but on the rare days that I’ve missed training sessions it’s been because of the clutches of the warm confines of my bed on a cold, rainy winter’s morning.

JA: YOUR MOST DREADED TRAINING SESSION AND WHY?I never dread training sessions. I have a hard-nosed ‘get it done’ approach to my training, so the harder and more demanding a session is, the more determined I am to beat it. I definitely have exercises that I am not great at and struggle through, I’ve not quite mastered Jack-knives, Bear crawls or tiger squats but I am slowly getting better at them, to date running the Wanda Sand hills remains a standing testament to the toughness standard.

JA: WHAT’S YOUR IDEAL STRATEGY WITH REGARDS TO TRAINING, NUTRITION AND RECOVERY?My personal philosophy of training is about what I term as functional fitness. Everyday Fitness that keeps you in good health but also keeps you fit enough to run from here

to there, be able to run around with your kids, adds value to your life. I try to train like an athlete would. Throughout the year, I cycle my training periods in 12 week cycles with at least a week (sometimes 2 weeks) rest in between a cycle to help my body regenerate. My training always comprises a mixture of Cardio workouts from sprints, body weight workouts like push ups, pull ups, body weight squats and resistance training that is predominantly focussed on weight training in the gym.

My nutrition is based around clean eating, protein and quality whole foods, minimising fast food, junk food and Alcohol, and maintaining portion control.

Recovery is very important to me, after my gym sessions, after stretching; I take in a Protein Shake and a Carb source to start my recovery process. I make periodic visits to a massage therapist and chiropractor to ensure that my body remains functional. Rest periods are also important as is listening to your body. Most important to this is quickly learning the difference between pain and discomfort when training hard.

JA: WHAT’S YOUR NEXT BIG CHALLENGE?One of the most important motivators for my training is having goals to work towards. I have a passion for adventure type racing where you go out and try to conquer nature in all kinds of settings. My next challenge is the inaugural Sydney Urbanathlon which is a 10.7km race of 10 obstacles through the Sydney city streets.

FEBRUARY 2012 61

“ALWAYS REMIND YOURSELF WHERE YOU CAME FROM

AND WHY YOU ARE DOING WHAT YOU DO. YOU ALSO HAVE TO FIND WAYS TO

ENJOY WHAT YOU DO AND BE ACCOUNTABLE.”

JA: WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD?

As a rugby union tragic, I have always admired Jonah Lomu’s resilient nature especially in overcoming a debilitating Kidney condition. When every knowledgeable source said he should not be playing he worked on his fitness and produced some amazing barnstorming runs taking the All blacks to

memorable wins.

JA: YOUR FAVOURITE MOTIVATIONAL SAYING?

James “OPT” Fitzgerald - 2007 Crossfit games champion.

Vincent (centre) joins in the shenanigans at the traditional Christmas Sandhills Dress-up.

Life is local

Proudly supporting and informing

the local community since 1960

www.theleader.com.au

64 JOCKATHLETIC.COM

REBECCA GAWTHORNE

Here’s a quick guide to get you back to basics with your Nutrition and feeling healthier, lighter and more energised this summer.

FIVE NUTRITION BACK TO BASICS

BACK TO BASICS WITH FOOD 1.

Get back to basic, wholesome, unprocessed, natural foods. How many foods in your diet come packaged or in a box? Whilst some healthy foods may conveniently come pre-packaged, many are highly processed. Fibre and other vitamins are removed or destroyed and preservatives, salt and sugar added.Clean out your kitchen, get rid of the refined processed foods and add some basic wholesome foods, particularly fresh fruits and vegetables, back into your diet.

HAS CHRISTMAS AND THE NEW YEAR’S HOLIDAY SEASON LEFT YOU FEELING A FEW KILOS HEAVIER? ARE YOU GUILTY OF EATING LARGER MEALS, SAYING GOODBYE TO YOUR USUAL EATING PATTERN AND CONSTANTLY SNACKING ON LEFTOVERS? DID ALCOHOL, CHOCOLATES AND SUGARY SWEETS BECOME PART OF YOUR EVERYDAY DIET PLAN?

IF YOU ANSWERED YES TO ANY OF THESE, THEN ITS TIME TO KICK THE UNHEALTHY HABITS, GET RID OF THE SUGAR AND FAT AND GIVE YOUR BODY THE NUTRITION IT NEEDS.

BACKBASICS

FEBRUARY 2012 65

Stock your fridge and pantry with fresh, healthy fruits and vegies.Always keep some chopped up salad vegies and a fruit bowl at work ready for a quick meal or snack. By stocking up on wholesome foods, you are setting yourself up for success.

Get back into a basic routine of three meals and two to three snacks each day. Plan what you will eat and when.

Always kick start your day by eating a healthy breakfast such as fresh fruit and low-fat yoghurt, rolled oats, home-made muesli or a low- GI breakfast cereal. A nutritious breakfast helps improve mental performance, reduces craving for sweets and makes it easier to follow your routine for a healthy eating pattern for the rest of the day. When it comes to lunches, plan and prepare your week’s lunch over the weekend, especially if you work full-time. Make sure your options include a combination of protein and carbohydrates, plus your vegies.Have some of the basics prepared ready for the week ahead. Try steaming some brown rice, baking lean chicken and chopping up some vegies. Alternatively, you could do a healthy shop at the start of the week and stock up on some wholegrain crackers, tins of beans, salad vegies and fruit to keep in the office or your car in a freezer bag.

And don’t forget to plan your snacks, including dessert. Planning your snacks will get you into to a healthy routine and help you avoid grazing throughout the day.

Get back to basics with your fluids. Alcohol, caffeine-laden energy drinks and soft-drink (including sugar free and diet varieties) should not be part of your everyday fluids. Rethink your drink and swap these for the natural tap water. If you drink mostly water with a little tea or coffee each day, your weight and health will be much better off for it long run.

BACK TO BASICS WITH ROUTINE2.

BACK TO BASIC FLUIDS3.

Get back to basics with your micronutrient intake. It’s not uncommon for people who eat large amounts of food to have low levels of key nutrients such as iron, calcium, zinc, iodine and Vitamin D. Eating lean red meat 3 times each week will help you get the iron and zinc you need. Seafood (including sushi) a few times a week will help you get the iodine you need.

Get back to basic with your lifestyle. The hectic Christmas and New Years period has finished, so make sure you get back into your basic exercise routine. Be sure to get out of the office or house during the day and get a blast of sunshine to ensure that your Vitamin D levels are not too low. Vitamin D is important for bone health and low Vitamin D levels have been linked to depression.Getting out and going for a walk in the sun during the day will also help reduce stress and help you relax.

Back to basics checklist:1. Clean out pantry and fridge2. Stock up on wholesome, unprocessed, natural foods3. Fill a fruit bowl and chop up salad vegies4. Plan weekly meals including breakfast, lunch and dinner5. Keep a water bottle handy6. Include lean meat at lunch or dinner7. Schedule a daily break and walk in the sun

NUTRITION

REBECCA GAWTHORNEIS AN ACCREDITED PRACTISING DIETICIAN.

For more information, contact:rebecca.gawthorne@gmail.com

BACK TO BASICS WITH MICRONUTRIENTS

4.

BACK TO BASIC LIFESTYLE5.

FEBRUARY 2012 67

Back to basics checklist:1. Clean out pantry and fridge2. Stock up on wholesome, unprocessed, natural foods3. Fill a fruit bowl and chop up salad vegies4. Plan weekly meals including breakfast, lunch and dinner5. Keep a water bottle handy6. Include lean meat at lunch or dinner7. Schedule a daily break and walk in the sun

68 JOCKATHLETIC.COM

This has come to the fore as I have just achieved a personal milestone. I have become a grandfather for the first time to a beautiful baby boy – James Konrad Hadfield.

It was interesting to reflect as I was charging up the Sandhills on Saturday, that “wouldn’t this be great to be able to do this with my grandson James when he is old enough”. To achieve that, and as I am now almost 57, I would need to keep doing what I am doing

until I was 70 years old! Suddenly I had another reason why I should be keeping fit and it evoked a strong emotion to want to achieve this ambition.It was pretty obvious why I was training when I was a competitive athlete, but over the years since retiring, I have come up with a plethora of reasons why I should be looking after my health and these reasons, laminated one on top of the other, make an even stronger argument to do so. B

Besides all of the science

which conclusively demon-

strates why we should

be exercising and keeping

physically active we all

need a series of personal

and emotional triggers to

make sure that we do and

that we enjoy doing it.

MOTIVATIONFOR LEADING AHEALTHY LIFESTYLE

PETER HADFIELD OAMFOR THOSE OF US WHO DO, AND THE MAJORITY OF THE POPULATION CERTAINLY DON’T, IT’S INTERESTING TO REFLECT ON WHY WE CHOOSE TO KEEP PHYSICALLY ACTIVE AND TO ENGAGE IN A GENERALLY HEALTHY NUTRITIONAL PROGRAM AND HOW THAT MIGHT CHANGE OVER TIME.

FEBRUARY 2012 69

One of the greatest joys in my recent past is to still be able to participate in sport with my three children Paul, Mark & Casey. Even last month I was called on by both my sons to fill-in for their Twenty Twenty Cricket team and it provided me with such a buzz to be there fielding, batting and bowling with them, being a part of their team, enjoying their company and the camaraderie after the match. And I enjoyed the same feeling being the fitness trainer for my daughter’s State League Netball Team. I wasn’t barking instructions from the middle of the court, I was actually doing all of the training, side-by-side with Casey and her team mates, being a role model for the girls and hopefully motivating them to achieve their best in training.

I get the same sense of enjoyment and satisfaction every Saturday morning at the Wanda sand hills running with the Jock Athletic squad – it’s not something I have to do, it’s something that makes me want to get out of bed early on a Saturday morning, to work hard, to enjoy the banter amongst the squad and the obligatory Gatorade after the session!

Feeling great, looking great, staving off illness and prolonging life are the benefits provided by being physically active. It will never be a chore if you find the emotional triggers to start being physically active and to make it a life-long commitment to include activity in your lifestyle.

(Excuse the blatant excuseto get a photo in print

of my grandson

70 JOCKATHLETIC.COM

WRAP UP

FEBRUARY 2012 71

WRAP UPWHAT A GREAT DAY WE HAD. FOR THE FIRST TIME WE COMBINED THE JANE MCGRATH CLASSIC AND WAND X-TREME 6 FUN RUNS ON THE SAME DAY TO MAKE UP THE JOCK ATHLETIC AUSTRALIA DAY RUNNING FESTIVAL, AND IT WAS HUGE!

72 JOCKATHLETIC.COM

THE BRAND NEW COURSE FOR BOTH EVENTS WAS FANTASTIC, ALL SOFT SAND AND EXCEPTIONALLY WELL SUPPORTED BY THE COMMUNITY. WE HAD OVER 200 IN THE JANE MCGRATH CLASSIC (JMC) AND OVER 120 ENTRANTS IN THE GRUELLING WANDA X-TREME 6, CLIMAXING WITH THE GLAMOUR EVENT (MORE LIKE FUN EVENT) THE CORPORATE RELAY WHERE WE HAD 7 TEAMS.

Professional triathlete Michael Prince took overall honours in the Wanda X-Treme 6 from former National Marathon Champ Jeremy Horne, with ast year’s winner and pro triathlete Michael Fox in third. In the women’s, the trio of soft sand experts did it again - local star Laura James won for the second time, from former World Champ Dee Cooper with former state champ Mel Campbell in third.

What was great to see were the wide variety of runners taking on the Wanda X-Treme 6 - particular mention goes to Larissa Ricco and Mark Somboli who wouldn’t have considered running 100m two years ago, but who now took on and succeeded in this great event. We actually thought we’d made the course slightly easier this year, but sponsor and triathlete Anthony Peridis from Splash Tapas Bar said it was the hardest course yet, which has made us very happy - that’s the X-Treme part!In the Jane McGrath Classic 2.5k soft sand fun run and walk, which didn’t quite have the crack pro field of the X-Treme it was our very own old fella Jock Campbell who took out the title from one of the favourites for the 2km beach state title this year, Wanda Beach athlete Ciaran Williams taking out the women’s title.

FEBRUARY 2012 73

In the corporate teams relay, where all funds raised also go to the McGrath Foundation was hotly contested, going down to the final 20meters where the Team from Jock Athletic powered by Discount Sports Buys. Com pipped a stumbling Crust Cronulla team. In the girls relay a clear win to the Jock Athletic women’s team again beating Crust Cronulla.

It was an extremely important year for us with this event, as Jock lost his mother last year after a fifteen-year battle with breast cancer and said he wanted to win the event to show what his mother meant to him, rest in peace Helen, we miss you!

THANKS TO OUR SPONSORS CRUST GOURMET PIZZA BAR CRONULLA, SPLASH TAPAS BAR, PKF CHARTERED ACCOUNTANTS, SOUTHERN STAR PROPERTY, DISCOUNT SPORTS BUYS, RUNNULLA, AND SKINS FOR THEIR GREAT PRIZES AND SUTHERLAND SHIRE COUNCIL AND WANDA SURF CLUB FOR THEIR GREAT SUPPORT AND HELP, WE COULDN’T DO IT WITHOUT YOU. THANKS ALSO TO OUR GREAT COURSE MARSHALS AND VOLUNTEERS AND LAURA, VESNA, MELLY AND JOCK FOR THEIR TIRELESS EFFORTS ON ORGANISING THE EVENT.

And finally to the support of the participants for an event that raises such great money for charity and means so much to us, cheers to you.

See you next year.Team JA

74 JOCKATHLETIC.COM

MATTHEW HAYDEN (CRICKET)

Matthew Hayden turned back the clock with

76 off 51 balls to help guide the Heat to

4-201 and earn man-of-the-match honours

against Hobart Hurricanes.

ROCHELLE GILMORE (CYCLING)

Rochelle proved the doctors wrong with

racing 6 weeks after surgery on her ITB.

Completing 3 hard weeks of training,

Rochelle got 3 top 5 finished from 4 at the

Bay Criterium Series in the Start of Jan.

We wish Rochelle the best of luck as she

takes on her first race in Belgium in the

upcoming weeks.

MICHAEL CLARKE (CRICKET)

Hit a historic 329 not out, making it the

highest score in an Australia-India Test and

the highest at the SCG. Doing this all in

the 100th Test to be played at the ground!

Awesome effort!

RICKY PONTING (CRICKET)

Former Australian captain Ricky Ponting

scored his first Test century in two years,

reaching the milestone just after lunch on the

second day of the second Test against India

earlier last month. Tops job!!

CIARAN WILLIAMS (SURF LIFE SAVING)

Despite being a sprinter for over 8 years,

Ciaran has been killing the events of 2km at the

latest Surf Life Saving Carnivals and winning

the 2km Jane McGrath Classic for girls at our

Australia Day Running Festival.

JORDAN FIGON (FOOTBALL)

Figon has bounced back from a split artery in

his knee, training here in our JA Headquarters

Gym. Despite having just turned 18, Figon has

just singed a 12-month deal with Sydney FC.

Awesome job Jordan!!

BLAKE FOWLER (FOOTBALL)

Dedicated Jock Athletic MVP of 2011 Blake

Fowler, will be packing his suitcase in no time

to head over to England to train in Bolton.

Taking his positive attitude and commitment

that he holds for training, he will no doubt make

it far!

EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROM

JOCK ATHLETIC ATHLETES, HERE AND ABROAD.

ATHLETE NEWS

JULIAN WILSON (SURFING)

Former JA athlete Julian had a tops year with winning an event in Sri Lanka (his first

event back) and a strong end-of-season showing in Hawaii – which included two finals

and the Triple Crown Rookie Of The Year title – Julian collected enough points to join

the 2011 ASP World Tour.

PHIL JACQUES (CRICKET)

Former JA athlete had an awesome

season in the Big Bash league for the

Hobart Hurricanes, who made the semis

and was one of their leading run scorers -

well done!

FEBRUARY 2012 75

EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROM

JOCK ATHLETIC ATHLETES, HERE AND ABROAD.

ATHLETE NEWS

JULIAN WILSON (SURFING)

Former JA athlete Julian had a tops year with winning an event in Sri Lanka (his first

event back) and a strong end-of-season showing in Hawaii – which included two finals

and the Triple Crown Rookie Of The Year title – Julian collected enough points to join

the 2011 ASP World Tour.

PHIL JACQUES (CRICKET)

Former JA athlete had an awesome

season in the Big Bash league for the

Hobart Hurricanes, who made the semis

and was one of their leading run scorers -

well done!

LAURA JAMES (ATHLETICS)

Running a 33:29 for our Wanda X-Treme

6 put Laura James ahead of the field to

run over the finish line in first place for

the girls! Absolutely outstanding job - well

done Lauz!

http://www.stevewaughfoundation.com.au