CENTRAL STRENGTH NEWS
First Edition!!!       Monday, February 6, 2006          
Rakkasan Raiders DIELEMAN'S DUNGEON
 
Troy Jenkins was never a star, he stood out as a leader and he[1] Recovery Strategies
worked hard for the skills that he had, but would not have been  In Today's competitive environment of athletics it's vital to gain every possible advantage
someone's first choice for their team. However, in Jenkins' life within the rules.  This means taking a little extra time either pre or post workout to maximize
the old saying "team first" was held higher than anyone ever  your body's potential.  Here are 3 techniques to get you on your way: (1) Contrast Showers:
could have guessed.  The story comes not from the playing field Done as post workout, alternate between 1 minute warm with 1 min. cold for 5-6 cycles.  The 
but the battle field.  One day Jenkins was working a roadblock change in temperature stimulates the nervous system and promotes blood flow. (2) Ice Bath:
with the rest of his team.  A small child approached him and his  The reason it's so beneficial is that it reduces the inflammation caused by excess blood pooling
team with something in her hand.  When the little girl tried to  in fatigued body parts.  Simply fill a tub with cold water and add ice until the temp is at 50-
hand it to Jenkins it fell to the ground and a fused popped. Before 60 degrees F.  Sit in for 5-15 minutes. (3) Massage/Stretching: Sports massage relaxes
anyone could react he jumped on top of the explosive.  When it  the muscles, reduces the feeling of fatigue, and also stimulates blood flow.  Massage and 
blew it took off the right side of his body.  Jenkins died later that stretching helps the muscle return to its normal length.  When using massage either use a 
day, having saved the girl and his team.  The lesson learned is  partner and a  stick or hand massage or it can be done by yourself by use of a foam roller.
that no matter what you must place team before self.  A time will Stretching can be done in many forms, either static or dynamic.    
come when that you are called on to perform, when that time  Foundations of the haus
comes you must be ready to give everything you have to help  Why Do We Squat to Parallel?
your team succeed.  You must prepare yourself properly today We've all seen it, someone in the corner squat rack, the bar loaded with four wheels
for what will be asked of you tomorrow!   on a side.  He steps under the weight, unracks it; he then starts to scream as if he were
            berthing a calf.  After all this he proceeds to not even complete a half squat, much less a
Central Nutrition parallel squat.  As a strength coach at Central College, I've been asked the question from 
Post Workout Meals Are Essential time to time, "Coach, why do we have to squat all the way down to parallel?"  Well, for the
 
The 2 most important meals of the day are Breakfast and your  last time, here is the answer for all of the athletes who are too fearful to ask.  There are 5
Post Workout Meal.  By consuming a post workout meal right reasons we squat to parallel: (1) Safety: By choosing a weight that we cannot handle
after training you are helping your body:   we are risking injury. (2) Flexibility: When we squat to parallel a greater range of motion
1) Speed up the recovery process   creates more flexibility in the posterior chain (low back/glutes/hamstrings.  
2) Prevent prolonged muscle soreness    (3) Knee Joint Stability: By sitting in all the way and driving the knees out on the 
3) Maximize lean body mass gains   concentric portion of the lift we strengthen the hip abductor muscles.  Weak hip abductors
4) Replenish glycogen stores   predispose athletes to knee joint problems (e.g.. ACL problems). (4) Best Developer of the
The following are some tips on consuming a postworkout meal: Posterior Chain: A strong posterior chain is needed for any type of athletics.  Leave the leg 
1) It must be taken within 30 minutes after exercise-no later curls/extension to those who read Flex Magazine. (5) Best Developer of Lean Body Mass:
2) It should consist of a sugary carbohydrate such as: The squat is a whole body exercise--they are either used as stabilizers or used in lifting the
Gatorade/Powerade/Koolade/Skim Chocolate Milk weight.  If you want to be strong, powerful & athletic you MUST squat-end of discussion!
3) Athletes should consume 0.5g of carbs/lb of total bodyweight Final Thoughts
4) Liquid supplement drinks are best because the are  Why do we lift weights?  Why do we do speed training?  Not only do you develop quality 
absorbed quicker by the body.   musculature/speed for your respective sport but you also develop an attitude and a work ethic.
  We must outwork everyone in our preseason/in-season and off-season.  We know that no one
            has worked harder than you all have and therefore you will dominate.  Train with Passion!
"Don't Ever Stop to Admire Your Work."
 belief is a powerful thing 
A special thanks to Coaches Tim Bates, Trevor Dieleman & Joe Niehaus for their great contributions to the newsletter.
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andersonjp: