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| Vol. 1, Ed. 4 |
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Monday, March 27, 2006 |
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| Rakkasan Raiders |
DIELEMAN'S DUNGEON |
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| "Champions are made in the
off-season." We have all heard
this[1] |
Recovery Strategies: Why is Work Capacity Important? |
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| proclamation
from somewhere. Whether it was a coach
or a |
Why do we do things like EDT
(Escalated Density Training), 1-2-1 box overs, push the wood, or |
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| Wheaties box, this statement is much more
than a short & sweet |
even BB and DB complexes? They are not meant to punish you as
athletes but simply as tools |
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| statement
that seems destined for the back of a t-shirt. What |
we use to increase your WORK
CAPACITY. This type of training is
known as GPP (General |
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| athletes do with themselves in the off-season
is more critical than |
Physical Preparedness). There are two reasons we use GPP to
increase our work capacity: |
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| any other point throughout the year. We have
all seen it more than |
(1)
The greater the work capacity you possess the easier it becomes for the body
to adapt to |
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| once,
an underclassmen steps into a starting position and has a |
increases in physical demands of
training. (2) GPP enhances the body's ability to recover. This |
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| great year and they instantly feel on top of
the world and |
allows an athlete to work out with
higher demands and does not compromise his or her ability |
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| indestructible. All too often athletes spend the off-season
going |
to recover. Simply stated, the greater the athlete's
GPP, the easier it will be for them to adapt |
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| thru the motions in the weight room spouting
dreams of sky-high |
to
the exercise and demands of the sport (Bompa, 1999). Why is this important, you may be |
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| goals, all the while not giving 100% to their
training or recovery. |
asking? There is no substitute for hard work, but
there is something to be said for training the |
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| Why is it that everybody wants to be great,
but not everybody is |
body properly within the
boundaries of science and keeping within the rules & ethics of sports. |
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| willing
to give what it takes in the off-season to achieve those |
Foundations of the haus |
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| goals?
The true mark of a champion is measured not by what they |
Squatting 101: Technique is Worth 30 Lbs |
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| want
to do, but what they are willing to do.
The day that every |
Over
the last few weeks, it has occurred to me that technique is an issue that
needs to be |
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| member
of the team decides that they are willing to give up |
addressed. Most athletes have good form, but others
have bad form & it is preventing them |
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| everything that is not making them better is
the day that the team |
from making the kind of
progress that they would like. So here
it is, "Technique 101", a 3 part |
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| becomes a champion. |
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series
on proper form beginning with the squat.
Read carefully & take some notes. You could |
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| Central Nutrition |
easily
add some serious weight to your lifts.
The muscle groups that the squat works are the |
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| Protein Intake |
low back, glutes &
hamstrings. You must also have a
strong torso to remain upright in the squat, |
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| The most talked about nutrient in the training world is
protein, and |
along
with strong abductors to drive the knees out on the way up. Let's talk set-up. Grab the |
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| rightly
so in a lot of cases. Protein supports
tissue growth and |
bar
with your hands a foot outside your shoulders. Squeeze your traps and delts together
as |
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| recovery
of damaged muscle tissue. When you
lift weights you |
hard as you can and place the bar on
the natural "shelf" that forms on top of your rear delts. |
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| tear down your muscles fibers. It is thru the recovery process that |
Now your feet: Just about everyone
could widen their stance out a little.
This will make it easier |
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| you become bigger & stronger--that is if you pay
attention to your |
to
sit back and decrease the distance the bar will have to travel. Look straight ahead. Take a |
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| nutrition, especially your protein intake. Science tells us that you |
deep
breath, set your core, it's time to rock and roll baby! Arch your back out of the rack and |
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| need 1.76g of protein/kilo of lean body mass. This should be spread |
step back. The first thing to move is your hips going
back, not down, you have to set yourself |
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| throughout the day in 4-6 meals. This will ensure better absorption |
up
to smash the weight. The hips go back
and knees out all the way down. OK we
have reached |
| rates. Here are the following requirements for different
body weights: |
the
bottom. The ascent is just the
opposite of the descent, drive the head back into the bar & |
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| 130 lbs |
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105 g/day |
210 |
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170 g/day |
spread the floor apart
with your feet. This will get you
moving up. Now just follow with your
hips |
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| 160 lbs |
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130 g/day |
240 |
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190 g/day |
up, still driving the
knees out. Congrats, you just smashed
your personal best in the squat. Now |
| 190 lbs |
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150 g/day |
270 |
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215 g/day |
all that's left is to
turn around & count the looks of envy and awe on the faces of your
partners. |
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Knowledge is not power,
Applied Knowledge is Power! |
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| Final Thought |
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| A
congratulations is due to all of you for your hard work and dedication to
your training. Because of this the
administration has seen the need to replace our |
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| existing
equipment. As of the end of May we
will have all new platforms, racks, bars, plates and other accessory machines
to help you achieve your goals and |
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| meet
your training needs. This will allow
Central Strength to serve you better and more efficiently. Thank you for all you do for us, as
coaches, and continue to |
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| train
harder and harder each day. Remember,
we don't just lift weights; everyday we redefine what it means to train. Continue to Prepare and Build! |
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| Whether you think
you can or you think you can't you are probably right |
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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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