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| Vol. 1, Ed. 3 |
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Monday, March 6, 2006 |
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| Rakkasan Raiders |
DIELEMAN'S DUNGEON |
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| "You've got to compete!" Every athlete that is lucky enough to[1] |
Recovery Strategies: Why We Unload |
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| pass through the doors of the largest weight
room in the Iowa |
The
athletes here at Central College have become accustomed to training hard for
a period of |
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| Conference has heard these words from one of
the coaches. |
roughly 6 weeks during the
off-season. During those ~6 weeks of
strenuous training there |
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| What
does that mean? We are firm believers
that everything we |
must be an "unload week"
or "deload week" of training every 4-5 weeks. Usually this is present |
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| do
is 80% mental and 20% physical. Even
if you not are the most |
right
before a test week in the weight room.
This is necessary because the body becomes |
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| gifted athlete on this campus, you still have
a chance to contribute |
depleted of certain substances (i.e.
glycogen), as well as energy systems (i.e. nervous system), |
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| more to your team than anyone else if you want
it bad enough. In |
after
heavy periods of training. After a
restoration period (unload week), the level of the given |
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| order to do this, you must be willing to
compete in everything that |
biomechanical substance increases
beyond its initial level. This is
called supercompensation |
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| you do.
Every time you walk into any situation, whether it be the |
(Zatsiorsky
p.12-13). If I can stress one thing,
take the strength staff seriously when we say to |
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| classroom, weight room, etc, you have to want
to out perform |
be smart and allow your body
recover. The weight room only serves
as a stimulus to become |
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| everyone else.
The weight room is a great place to start. Our |
better. Your lifestyle is what actually allows your
body to recover and become stronger or |
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| mind can be our biggest asset or biggest road
block. Every |
faster. Train hard, eat right, get your sleep,
recover & break records. |
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| day that we wake up we have the ability to
decide which one it will |
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| be that day.
We want to be the best! Central
Athletics are turning |
Foundations of the haus |
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| a
page as a whole. If you want to be a
part of it, then you have to |
Compensatory Acceleration |
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| grasp
it. Make the most of every
opportunity, because every |
How many times have you,
as Central athletes, heard the following while you are lifting; "Drive |
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| opportunity
is a one shot deal; you will never see it again. Want |
It
Up!", "Explode!" or "Take a light weight and move it
fast!" Believe it or not but the
strength |
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| it,
take it, make the very most of it! |
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coaches here are not just
psychotic lunatics who yell and scream for the simple joy of it. Well, |
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| Central Nutrition |
come to think of it, we
can be quite psychotic at times, but there is a method to our madness. |
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| "Healthy" Fast Food |
By heeding the facts I'm
about to share, you can make your workouts much more effective. It's |
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| In
the last edition we showed you what was actually in some of |
a
method called Compensatory Acceleration (CA).
In layman's terms, CA is simply moving a |
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| the
fast food that you are eating. Now it
is important to give you |
bar as fast as possible no matter
the load (%) on the bar. Whether you
have 50% or 95% on the |
| guidance as to what is actually fast and decent for you at
the |
bar you must move it as fast as you
can. Now obviously 50% will look a lot
faster but if you |
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| more
popular restaurants that are around. |
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move it with max force you will
recruit many more fast-twitch muscle fibers (explosive fibers) and |
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calories |
fat (g) |
that is what we are after. Science tells us that the highest power
output is produced at 50-60% |
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| Oven
Roasted Chicken Breast (Subway) |
330 |
5 |
of
your 1 rep max in the squat and bench press.
Let's say your max is 400 lbs.
If you take 200 |
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| Turkey
Breast & Ham (Subway) |
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290 |
5 |
pounds
and move it with 400 lbs of force you will recruit more fast twitch fibers
and will get |
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| Chicken
Whopper w/o Mayo (Burger King) |
320 |
7 |
stronger. What a concept; getting stronger &
faster by lifting weights! I must give
credit where it |
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| Grilled
Steak Taco (Taco Bell) |
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170 |
5 |
is due and thank Louie
Simmons of West Side Barbell for their applied research in this area. |
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| Gordito
Baja-Steak or Chicken (Taco Bell) |
230 |
6 |
Knowledge is not power,
knowledge applied is power. |
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| Chicken
Breast w/o breading (KFC) |
140 |
3 |
Final Thoughts |
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| Seasoned
Rice (KFC) |
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150 |
1 |
Adversity. There are times in life where things don't
always go your way. You do poorly on
a |
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| Ultimate
Chicken Grill Sandwich (Wendy's) |
330 |
7 |
test,
you have an off day in the weight room, break-up with a significant other
etc. How you |
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| Caesar
Salad w/ Chicken (McDonald's) |
200 |
6 |
respond
to these situations will truly define the type of person you are and will
become. If you |
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| *The sad reality is that nothing beats a home
cooked meal. Foods |
sulk
or feel sorry for yourself then the situation will crush you. But if you use it as a learning |
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| that
are in restaurants are processed meats that are loaded with |
experience
then you will thrive. It is all in the
attitude you bring to the situation.
You have the |
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| saturated
fat & cholesterol. |
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ability to choose your
own attitude. No person or thing can
change that. Learn & Grow. |
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| Set your goals
& then eliminate everything in life that will keep you from your goals |
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| Central strength-training: Redefined |
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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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