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| Vol. 1, Ed. 2 |
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Monday, February 20, 2006 |
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| Rakkasan Raiders |
DIELEMAN'S DUNGEON |
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| Your Teammates. . . You don't have to like
them, but you have to[1] |
Recovery Strategies: Sleep |
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| love them.
As coaches, we see & hear a lot of things that go on |
We've all done it, staying up late
burning the midnight oil. Well, here
is something to think about |
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| in the lives of athletes. Most of it is great stuff that you |
the
next time you decide to stay up late. (1) When deprived of sleep the body
metabolizes |
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| should all be proud of, but some of the talk
is trash. The worst |
glucose (energy stores for muscle
use) less efficiently. (2) Levels of
the stress hormone cortisol |
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| is
when we have athletes talking badly about someone on their |
were higher in periods of deprived sleep. These two by-products cause memory
impairments, |
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| own
team. Let's face it, your teammates
are all you have when |
age related insulin resistances, and
impaired athletic recovery. Because
cortisol is a catabolic |
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| things are really on the line. Yes, a coach & game plan are great |
(breakdown) hormone, elevated levels
interfere with tissue repair and growth.
Over long periods |
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| but
when you are on the playing field your teammates are who |
this could prevent an athlete from
adapting properly to heavy training and predispose the athlete |
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| decide the outcome. It is not necessary that everyone gets
along |
to overtraining, as well as
injury. Simply stated, get 8-9 hours
of continuous sleep per night and |
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| perfectly,
but to truly be a team, you need to love them. We |
take
a nap during the day if you have time.
By doing this you will no longer burn the candle at |
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| should
all be doing all we can to look out for, reach out to, and |
both
ends and you will be able to perform at your full potential. |
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| stick up for the people that we will be
fighting alongside. You |
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all be amazed at the amount of success that you could |
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| achieve if
everyone on the team respected and trusted one |
Foundations of the haus |
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| another,
and did not have to worry about who is saying or |
The Posterior Chain: Is It Your Weak Link? |
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| feeling what.
Trust & believe in each other and great things |
It always amazes me the
amount of athletes who come here from the high school level with |
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| WILL
happen. |
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severe weakness in their
posterior chain (PC), their low back, glutes & hamstrings. It has gotten |
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to the point where we as
coaches have just come to expect high school athletes to be weak in |
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| Central Nutrition |
the
PC. Honestly I could care less how big
someone's pecs, biceps or quads are.
Those |
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| Fast Food: What Are You Putting In Your Body |
overdeveloped
muscles are not going to help him/her achieve results on the
field/court. To |
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| Fast
food; yes it is easy and convenient but as an athlete you |
athletes who are reading this,
remember, "The SHOW muscles are in front & the GO muscles are |
| know that everything that goes into your body is going to
either |
in the back." When you are running it is your PC that
propels you down the field. It is your
glutes |
| help or hurt you.
So, here is a list of foods, as well as what is in |
and
hamstrings that are sore after sprinting not your stinking quads, biceps or
pecs! The |
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| them, from
the more "popular" fast food chains. |
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hamstrings
serve two functions; a knee flexor & a hip extender. When you are running, its |
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calories |
fat (g) |
primary use is as a hip
extender. This is how hamstrings need
to be trained. If you want to see |
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| Cheeseburger
(McDonald's) |
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310 |
12 |
us come unglued, then ask us why we
don't do machine leg curls, or better yet, just let us catch |
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| Quarter
Pounder w/ Cheese (MD's) |
510 |
25 |
you
doing machine leg curls! This exercise
does jack squat for our speed. After
all of this, why |
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| Large
French Fry (MD's) |
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520 |
25 |
in the world do most
people spend so much time on the "show" muscles? The answer is that |
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| Regular
Roast Beef (Arby's) |
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they usually don't know
any better. Now you guys and gals know
and knowing is half the battle. |
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| Giant Roast
Beef (Arby's) |
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19 |
Knowledge is not power,
applied knowledge is power. |
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| Average
Market Fresh Sandwich (Arby's) |
763 |
36.5 |
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| Whopper
w/ Cheese (BK) |
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800 |
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Final Thoughts |
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| Double
Whopper w/ Cheese (BK) |
1060 |
69 |
After
watching a lot of different sports, and athletes, compete in a bar hang
(simply hang from a |
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| Chicken
Breast (KFC) |
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bar
for as long as possible) I have noticed 2 things. One, there is great strength & power
when |
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| Crunch
Taco (Taco Bell) |
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150 |
7 |
performing in front of your
teammates. Two, some are able to fight through pain better than |
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| 1
Slice Pepperoni Pizza (Pizza Hut) |
280 |
14 |
others
can. These people simply have
something inside them that won't let them quit--they want |
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to win. I believe that inner strength is inside of
everyone, once you find it you WILL overcome. |
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| "A Soldier
Who Sweats More During Peace Time, Bleeds Less During Battle" |
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| together we stand, together we fall |
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| A
special thanks to Coaches Tim Bates, Trevor Dieleman & Joe Niehaus for
their great contributions to the newsletter. |
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