CENTRAL STRENGTH NEWS

Vol. 2, Ed. 7

Monday, February 26, 2007

Rakkasan Raiders

Hartshorn's hallow

This weeks Rakkasan Raider column is going to be a change from the

Sleep Well & Recover Well

motivational section that it normally is, this week I am going to give a

We need quality sleep for a few crucial reasons. First, it is the optimal time for growth and restoration.

history lesson. The Rakkasan Raiders got their start in 1941 at Camp

The secretion of growth hormone reaches its peak during deep sleep and blood supply to the muscles

McCall North Carolina. They were moved to Ft. Campbell Kentucky

increases. Quality sleep also improves immune system function, sleep deprivation makes you more

following WWII. Rakkasan means falling umbrella in Japanese, and

susceptile to colds and infections. It is also during REM sleep that nueral pathways are developed that

got this name after parachuting into Japan in WWII. The Rakkasans

lock newly learned information into your long-term memory. Creating an optimal sleeping atmosphere

have been involved in every major conflict since WWII including the

helps to encourage quality, deep sleep. First, create a space that is completely dark, and quiet. If you

infamous Hamburger Hill. This fine group of fighting men continue to

feel that some noise is helpful then a fan or soft classical music playing in the background might help.

build their legacy today, later this year they will start their 4th tour of

Also, keep the temperature down, science tells us that 65°F is the optimal temperature to sleep at. Make

duty in the war on terror. Many of the men in the unit have been

sure and have a comfortable pillow and wash your sheets once a week. A few tips on getting good sleep

present for the majority of these deployments. These men are roughly

are to first make it a priority, it also helps to keep a regular sleep schedule and to create a bedtime ritual.

the same age as many of the athletes here at Central, and have many

Avoiding alcohol, caffiene, nicotine and exercise prior to going to bed will also help induce quality sleep.

of the same dreams. They confidently go forward to fight on behalf of

Make sure

this country, and on behalf of you, all they ask is this. Do everything

Foundations of the haus

with a purpose, don't take anything for granted, and expect nothing

Complaints of a Strength Coach

less than the best from yourself. These men are doing a their job

I have seen many things over the past couple of weeks that have disturbed me greatly. Because of that

and doing it well, if you compare your life to theirs you should realize

this issue's column will be used not for education but just for my own stress relief. Keep in mind that

that you have nothing to complain about, and not a single excuse as

this is for humorous puposes only but the sad part is that there will be a lot of truth in this issue, and those

to why you are not giving your all in everything you do.

of you reading this will know who I am talking about. My number one complaint is men who feel the need

Central Nutrition

to shave any body part besides their face. Fellas, there is nothing wrong with being a man! Somehow

Going Nuts

there is this social stigma today that a man should shave his chest, legs, etc. Stand strong men! Don't

Looking for a healthy snack? Well, your best option may be nuts. No

give in! Besides, all the money you will save on shaving supplies can be better used to buy protein!

before I go any further let me note one main problem. As with everythi

Next on the list is guys who put more focus into their bicep work than posterior chain work. Guys, biceps

else in the American culture we take something that is good for you an

will not do crap for you when you get on the field or court! I hate to be the one to crush your dreams but

then make it horrible be either drowning it in salt, putting a ton of

you have to make a decision whether you what to look good or play good! Females are not exempt for

chocolate on it or putting it in unhealthy candies and cakes. What I a

my complaints either. Ladies the weight room is not a social hour! Get in, do the work, and get out!

talking about here are dry or roasted nuts such as almonds,

I have had to break up several female groups in the weight room over the last month. Also despite my

walnuts (the top 2), cashews, Brazil and peanuts. These nuts contain

efforts to clear this issue up. I still have females say that the weight is too heavy, yet they smoke it!

great sources of protein & healthy fats. Remember, we need to eat mo

Then when I tell them to put more weight on they roll their eyes! If you just want to tone your body then do

than 3 meals/day so we need to find ways to add in snacks to keep ou

it on your own time! If I am coaching you you will work hard, get stronger, and lift heavy weights! Rant over!

metabolism high as well as provide our body with a constant stream of

Final Thought

healthy calories to help us recover. In addition to this the American die

I just finished a trip with the Central Softball team and in doing so I had the opportunity to learn from

is extremely deficient in healthy fats (yes those two words can be seen

one of the greatest coaches around, Coach Wares. Of most importance was the idea of team

together). We need higher levels of mono and polyunsaturated fats

cohesiveness, the most critical component in a team's success. Coach Wares is the master of creating

and nuts are one of the best places to find these. Try and get at least

this and he does so by making sure everyone knows their role and makes them well aware of how important

one serving of nuts per day. It is best to buy them in bulk because the

their role is to the team's success. Ego's and selfishness can kill a team. An athlete who thinks they

can get pretty expensive otherwise. A solid serving size would be

are bigger than the team has no place playing a team sport. Coach Wares creates an environment where

15-20 nuts per serving along with another protein source and some

every athlete accpets their role (pinch runner or a starter) while still aspiring to get into a starting role.

dried fruit. So, get your nuts and improve your health & recovery.

No individual, regardless of ability, is bigger than the team.

winners have simply formed the habit of doing things losers don't like to do

Central strength-training: Redefined

A special thanks to Coaches Tim Bates, Joe Niehaus & Tom Hartshorn for their great contributions to the newsletter.