The Club's High Performance Manager Damien Austin recently sat down to answer questions from the Lions and Lions fans about how professional AFL players train, workout and handle their nutrition.

This in-depth Q&A is thanks to USN, the Lions Official Supplements Partner. USN are currently offering Lions Members an exclusive 25% off products from their online store (check your 'Member Benefits' email for your exclusive code). Lions fans can also get 20% off all Core Range Products (as used by the Lions) and all Performance and Weight management products using the code USNLIONS.

Lions Q: You’ve come to the Lions after gaining experience at a variety of different codes, what makes the high performance training at an AFL Club unique?

Damien: What makes AFL unique - both the game and the training - is the duration of the game, the size of the fields (which impact the running volumes of the players) and the combination of skill required by all players to perform under pressure by hand and foot. The duration and volume of running of the game means they have to be aerobically fit, whilst also being able to deal with repeated sprint efforts, contact and perform skills effectively under fatigue. Each sport has its own nuances, which require specificity of training programs and methodologies to meet the match demands.

Lions Q: AFL players, no matter their position, need to have strength, speed, endurance and skill. How do you balance this through training?

Damien: The various components mentioned are accentuated at various stages within the overall program. Strength training in the weights room has its own scheduled time slot throughout the week, whilst speed and endurance are emphasised in the pre-season. They are continually maintained and developed throughout the season during skills training or in addition to it, based on individual needs.

Lions Q: What role does nutrition play in the boy’s training regime? Are there any new rules around nutrition that you have implemented?

Damien: We now have a full-time sports dietician in Louise Cato, who has implemented her own touches to the program. The basics of nutrition still stand, with the right choices of foods and amounts to give the players enough energy to train and play, but also recover correctly. The monitoring and education around correct hydration, has been crucial training throughout the pre-season in the Queensland temperatures. The implementation of cooking classes and continual education for the players is crucial to getting the most out of them week in week out, when they eat away from the Club.

Lions Q: What role do supplements play in your training regime? Which USN products do you like to recommend to the boys?

Damien: Supplements are only considered an addition to a healthy diet. Our Sports Dietitian looks at their overall diet first of all and how that can be improved and maintained. Protein supplements, such as whey and multi-whey proteins are the most used to aid recovery, plus BCAA’s.

Lions Q: When you came in during the pre-season you customised each player’s workload and did injury testing. Why did you do that and what did it involve?

Damien: Each individual player has a different physiological and biomechanical make-up, plus varying degree of training experience. So in order to customise a program around there individual needs, there needs to be some testing protocols to ensure they not only avoid injury, but have the ability to perform or run mechanically better. If an athlete has higher movement efficiency, they are less likely to get injuries.

Lions Q: Stef Martin is USN’s ambassador. He’s carved out an incredible physique and on-field efficiency. What do you attribute to that?

Damien: Stef puts a lot of effort into getting himself physically and mentally right, which I attribute to Stef himself and commitment to succeed, which makes him a good role model.

Fan Q: Are protein shakes beneficial for assisting with building muscle and support with recovery of muscles? Or can the required amount of protein be reached via normal healthy, varied diet? Do Lions player use protein supplements?

Damien: Adequate protein intake can be accommodated in a daily diet and our dietitian aims to ensure all players have a healthy varied diet to achieve this. We do have players taking supplements, including protein supplements, which may aid dietary intake around certain training sessions, whether it be weights, training sessions or playing. Each player may or may not have these supplements supplied based on our dietitian's recommendations.

Fan Q: How many Kms per week do the players average running for training and what do they try and maintain as weekly Kms through the season?

Damien: During the season, the training volume changes according to match turn-around, whether we have a 6, 7 or 8 day break between games. The longer weeks allow for slightly more training than short weeks, were recovery can be a focus. They would average anywhere between 20 to 30km a week, including the game.

Fan Q: What are some of the best exercises to build up forearm size?

Damien: Any exercise that involves a high amount of grip strength, generally helps build forearms e.g. Farmers walks, plate pinches. To isolate the extensors and flexors of the wrist, DB or BB wrist curls on a bench with both palm-up & palm-down positions.

Fan Q: What are the best exercises to help strengthen the muscles around the Sacroiliac Joint which can be incorporated into a gym program?

Damien: The sacroiliac joint has a diversity of muscles which have a relationship to the effectiveness of the joint. Depending on the purpose of the exercises, depends on whether there is hypermobility or hypomobility or normal paramaters and whether stretching exercises are implemented or/and strengthing exercises can be implemented. In general terms; exercises commonly used are Glute bridge variations, prone bridging variations, lower trunk rotations, resisted hip extension to name a few.

USN Online Store Discount

Remember, Lions fans can access  20% off all Core Range, Performance and Weight management products from the USN online store using the code USNLIONS.