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| Vol. 1, Ed. 5 |
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Monday, April 17, 2006 |
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| Rakkasan Raiders |
DIELEMAN'S DUNGEON |
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| Complacency
will get you killed. . .As an athlete, you are spending [1] |
Periodization |
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| much of your time training to become
better. In addition to those |
When looking at your lifting cards
you may have noticed the little numbers that are beside your last |
| responsibilities, you must learn also to
maintain your school work, |
set.
Those numbers are a vital piece of information that lets an athlete
know what percentage of |
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| personal
relationships, and take care of your body.
We all have a |
their 1 rep max they are
handling. During a particular training
cycle you will see those percentages |
| lot on our plates during this time of year;
finals are fast approaching |
go up and down. The reason why is because during some
weeks, we want to challenge your body |
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there are projects coming due.
However, we must all stay |
to become stronger. At other times, you may see that the
percentages/weights are down. This
will |
| focused
and not let ourselves become complacent during any of |
allow
the body to recover from week to week, thus making you stronger. Based upon your training |
| these
activities. It is important to be
constantly evaluating your |
maturity, (the amount of years you
have been training), you will be on a different program. A novice |
| goals and setting new ones. We can't risk for a second taking a rep |
lifter is able to be challenged
nearly every week as opposed to an older lifter whose percentages |
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| off because we feel we have done enough. Enough is not possible, |
will
go up and down depending upon the week.
These percentages are done in order to peak you |
| there is always room for improvement. NEVER become complacent |
for
certain times/events throughout the year.
Regardless of what your percentage is for that |
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| with
yourself or with your training. There
are other teams and even |
particular day, your goal is ALWAYS
to move weight as fast as you possibly can.
Train hard, |
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| members
of your own team looking for that chance to beat you and |
train smart and break
records |
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| if you give them that chance they will. We must stay hungry, never |
Foundations of the haus |
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| settling, always wanting more. Those of you who do that will be |
The Bench Press: It's More
Than The Pecs |
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| successful.
If you want to just go thru the motions and train when |
"Psst! Hey, wanna know the secret to unlocking a
big bench press? Pay more attention to
your lat |
| you
feel like it we all know where you will go.
If you want to become |
work." It's true.
To unlock the power of the bench you must train the right muscle
groups and have |
| the very best that you can be then you can't stop to admire
your |
proper
technique. Contrary to popular belief,
the pecs are not as important to your bench as you |
| work. It is at that point that you will get beat! |
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might think. If you fail in the lower portion of the
bench, it's not a weaknes of the chest.
It is either |
| Central Nutrition |
you don't have enough bar
speed, in which case you need to start putting more effort into your speed |
| Carbohydrate Intake |
benches.
Or two, the weight is too heavy! Leave
your ego at the door & stick to weights that don't |
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| All this talk about low carb diets is killing our society,
specifically |
staple you to the bench. There are 2 muscle groups that make the
biggest difference in the bench. |
| all athletes.
Carbohydrates are your main fuel source during |
#1 is the triceps and #2 are the
lats and upper back. Most don't
realize the effect these muscles can |
| anaerobic activiy such as lifting or sprinting. They are stored in your |
have on your bench, so they have not
trained these muscles to their max potential.
So step one, start |
| body as
glycogen stores and broken down for energy.
Without |
giving max effort to your tricep
& back work; treat them as a priority & not an afterthought. Next, |
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| adequate supplies your body will not perform near its
optimal level. |
technique. Lay on the bench & try to pull your
feet as far underneith you as possible keeping the |
| At
various times of the day you are going to want different types of |
heels on the floor. Now squeeze your scapula together as
tightly as possible & drive them into the |
| carbohydrates. During training and especially after
trianing, you are |
bench. Grab the bar with your hands 6-12"
wider than your shoulders. Squeeze the
bar tightly, |
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| going
to want to consume carbs that are primarily liquid (they are |
your
whole body should feel tight. Take a
breath & have your partner unrack the weight--it is |
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| digested quicker) and carbs that have more sugar in
them. After |
impossible
to maintain proper form if you unrack it yourself. Next you must learn to lower the bar |
| training
your glycogen stores will be depleted.
By consuming a |
w/ your lats--flare them
out as you lower it to your chest keeping your elbows tucked at 45 degrees |
| sugary
carbohydrate right after training you will spike your insulin |
to
your torso. When you press it up,
press it in a staight line! Drive w/
your feet as well as your |
| levels,
which will replenish those stores as well as help shuttle |
upper
body. Well there it is, the
"secret" to a big bench, which in my opinion the most
overrated |
| protein in for repair of muscle tissue. At all other times throughout |
lift in the gym. Knowledge isn't power, applied knowledge is
power! |
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| the
day you should look to consume carbohydrates that are solid |
Final Thoughts |
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| foods. These should be carbs that are broken down
slowly by the |
Finish Strong. We are coming down the home stretch as we
prepare to finish yet another year at |
| body. The best kinds
are pasta, whole grain breads and cereals as |
Central College. As we approach, there are going to be
opportunities to compete each day.
Whether |
| well
as fruits and vegetables. Forget the
low carb/no carb diets |
it is in the classroom,
time spent with friends you won't see for a few months, or your training, it |
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| & focus on
what to eat & when you eat them. |
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is important to attack
each day. Continue to prepare and good
luck with everything! |
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| Don’t Count the
Days, Make The Days Count |
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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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