Was reading this article on Michael Lichaa and thought this part of it would interest you fine folks
http://www.smh.com.au/rugby-league/...ichael-lichaas-shoulders-20150318-1m22sg.html
Lichaa shed five kilograms in the off-season as he battled through the vigour of a Hasler pre-season. "I [knew] I had to have a big pre-season," Lichaa said. "Last year we didn't train too much with everything that was happening at Cronulla. I knew I had to get my body right. We weren't too fit. I knew I was in for a big shock. [About] five, six seven times more running than I did last year. It's a lot harder. The first few weeks were a big shock. I was ready for it but I have never felt [pain] like I did in some of those sessions. Even skill drill is 100 per cent intensity."
http://www.smh.com.au/rugby-league/...ichael-lichaas-shoulders-20150318-1m22sg.html