Courage Discipline Humility
2019-20 Off Season Program for Fitness, SAQ, Nutrition and Optimal Strength
Powered by Mana Fitness Solutions (Est 2008)
To educate, support and empower our you athletes through structured specific fitness and strength programs, nutritional support and a team environment. Through personalised systems,science and tools each player with be screened with the latest technology and international coaches to ensure the best personal outcomes.
Players must follow an application process to get into the program followed by a visit to their local GP. Further screening will be done at the Holy Family Primary school 200m oval and on-sight at Mana Fitness Solutions ,Notting Hill.
Players will have more consistent energy, movement, strength, flexibility, coordination, balance, endurance and power. These bio motor functions and their neurological demands will be matched to their chosen sport.
Fitness Professionals Jose Thomas and Ana Thomas have been overseeing the strategic direction for this program with the assistance of International S&C coach Brad Morris (NRL -Syd Roosters/NZ Warriors) This program has been running since 2008 and has produced multiple state athletes, professional athletes and international reps.
Program is based on a “14 week Transformation” and commitment to exercise, nutritional support and team interaction from 10yrs old +. Testing week will start at the Oval, Mt Waverley and at Mana Fitness. Prior to this, an information night will be held at 6.30pm Wednesday October 23rd. On this evening we will be introducing the coaching team, program overview and expectations.
This year we will introduce the option to enhance your nutrition and to understand the value of food as fuel. An offering to access the international Metabolic Nutrition online program will be given to those that require this. In addition, we will also work on contact and wrestling drills to build functional muscle endurance.
I participated in this
program last preseason and enjoyed every minute of it. The fantastic thing
about this program is that it doesn’t require any past experience in the gym,
on the track or in the kitchen. As long as you bring the effort and intent, the
trainer’s at Mana will look after you and help you through each step of the
Because of this program I felt stronger, fitter
and better prepared heading into the season than ever before, and allowed me to
achieve my goal of playing rugby for Victoria. I would strongly recommend this
program to all athletes who love their sports”
When I first attended
Mana, I was new to rugby and I had no experience lifting heavy weights. The
thought of attempting a heavy bench press or squat was intimidating
However, the constant
support provided by Jose and Ana (and the other trainers) gave me the
confidence to push myself to lift weights I never dreamed of lifting. In
combination with the professional nutrition advice provided, I became a
stronger and healthier athlete. My increased confidence has been reflected on the
rugby field making me an all-round better player.
I highly recommend Mana
Fitness to all athletes who want to improve in their chosen sports, it has been
one of the best decisions I have made.
Since joining Mana last year for the Athletes off-season program, I have learnt so much about not only strengthening and improving my body but also how to maintain fitness, prevent injury and feel my body properly. Jose, Ana and the rest of the coaching staff have been incredibly supportive of my journey, helping me smash my goals.
The team is incredibly committed, skilled and passionate about what they do and I've thoroughly enjoyed working with them throughout the program.
The gym as a whole has been extremely enjoyable to be part of, everyone involved contributes to a positive environment that made going to the gym something I looked forward to. Through the individualised program I was able to make some significant changes not only to my body, but my lifestyle, heath and nutrition habits. I would definitely recommend Mana for Anyone looking for a gym where they can feel comfortable and supported, while improving and reaching their goals.
The atmosphere created by the team at Mana is second to none. A family that encourages you to push yourself to exceed your own limitations whilst still enjoying time with a group of awesome people! Training how training should be! If simply being surrounded by genuine people isn’t enough, the results many have had, including myself speak volumes.
Assessment information will be gathered at beginning and end of the program will include the following:
Adipose tissue and girth measurements.
Mobility and flexibility screening: Strength tests, agility, speed,power, COD and endurance tests
IMPORTANT DATES- Testing week (Beta group to commence 3 days prior):
FIRST SESSION: Saturday 26th October at Holy family Oval 9 am: Alpha group- Speed, Agility, Bronco Beta group- 45/180 + 40m COD
Monday 28th at Mana Fitness: Alpha+Beta groups Mobility Tests, Skin folds, Nutrition workshop
Tuesday 29th: Juniors start with specific testing and seniors will do mobility tests, skin folds and nutrition.
Wednesday 30th at Mana Fitness: Alpha - Squat/bench/chin/VJ/HJ , Beta - Bench/Chin/ Iso squats and Jumps /chin up + (Beta need to get to lab -10 days for COD only)
Thursday 31st: Juniors start training and Seniors will do Squat/bench/chin/VJ/HJ
Saturday 2nd of November at Holy Family Oval: - Beta Group to do retest only 45/180 +40m Alpha group to begin training- SAQ’s (Speed agility quickness)
Monday 4th November at Mana Fitness -Retest Beta on Iso squats and Jumps only.
Final testing week: 17th and 24th of February. (Beta Group back in lab)
Data collection from online nutritional software if nutrition program chosen
Final report at the end of program analysing progressions, work ons and follow ups post testing week.
Outdoor session for SAQ and Fitness: Holy Family Primary School Oval, 250 Stephenson’s Road, Mt Waverley Saturday mornings at 9am
Indoor gym and Rehab sessions to be held at Mana Fitness Solutions -Notting Hill - Mon -Thursday PM
Maximum of 30 participants ages from 10 YRS + ($50 deposit required to secure spot)
15 YRS+ players at $70 per week for 3 x sessions : Total: $980
10-14YRS + players at $50 per week for 2 x sessions: Total : $700
This can be paid via weekly or monthly DD or upfront, if paid upfront before commencement of program you will receive $99 off.
Sibling discount available- $10 off second child / $20 off third child per week.
You will receive:
- 2-3 Qualified Strength and Conditioning trainers
- Level 5 Metabolic Precisions nutrition specialist coaching and support
- 2-3 x 60min training sessions a week
- 6 x 60min assessment for mobility, strength, fat (not for juniors), girth and weight at beginning and end of program. Also speed, strength and power
- Training top
- Online support with cooking demos and work outs and mindset
- 4 x Day excursions
Rugby being his main passion, Jose became a dual Fijian international in both rugby union 15 a side and touch rugby. Having played professionally in the UK, Jose understands the mental and physical demands on the modern athlete.
In 2006, he was regional Strength & Conditioning coach for the world cup winning New Zealand Black Ferns (Women's Rugby), while also head of S&C at the Auckland Rugby Referees Association. More recently head S&C for Harlequins RFC Melbourne during their premiership wins in 2013/2014/2015/2017. ASCA level 2 accredited.
Mum of 2, Ana is a qualified Level 5 Metabolic Precision transformation specialist. Her sporting background include netball, rugby union, running and in 2018 competed in body building placing 1st and 3rd in her division. Her nutrition knowledge and first hand experience in periodised overload training has helped her successfully transform hundreds of clients and athletes in 9 years as a trainer. In recognition for this passion and commitment to her clients, Ana was awarded the Metabolic Precision Business Person of the year award in 2017.
After completing a Bachelor of Exercise Science at Victoria University in 2018, Jordan began his career as a Strength and Conditioning coach under the mentorship of Mana's own Jose. Jordan commenced working with Jose at the Harlequins Rugby Club as the Colts S&C coach and has since moved up to train the 1st team for the club. His passion for rugby and experience with rugby athletes landed Jordan an internship with the Melbourne Rebels where he furthered his knowledge of the field.
Although Jordan is more experienced in working with more elite level athletes, he finds great joy in sharing his knowledge and passion with the younger athletes that come through Mana's doors and finds that it is this sort of coaching that he learns the most from as it is a true test of his creativity.