CENTRAL STRENGTH NEWS

Vol. 2, Ed. 1

Monday, September 4, 2006

Rakkasan Raiders

Hartshorn's hallow

During the course of a sporting event we hear a lot about

Post Workout Stretching for Recovery

momentum and how it is a key to success.  When you stop and

Every component of a strength & conditioning program is there for a reason, from your warm-up

think about it, what is this momentum?  Momentum is just an

to your plyometrics, exercise selection, and finally to your post workout stretching.  Just because

emotion, right?  IT is a rush that hits the whole team all at once,

stretching is performed at the end of the workout doesn't mean that it is not important.  Flexibility

and then you ride that emotion through the next portion of the game.

is critical to optimize athletic performance and injury prevention, but it has to be performed at the

Well, what if the team grabbed that emotion from the start and did

appropriate time and with the same attention that you would give a hang clean or a squat.  Stretching

not let it go?  Even when things didn't go our way on the field, if we

is performed after the workout to restore tissue length and to help prevent long-term overuse injury.

still held on to that emotion the opposing team would not be able to

Restoring the tissue length realigns muscle fibers which helps restore scarred tissue back to a

match ours.  In sports we should be excited for what is about to

healthy state and can reduce muscle soreness.  Many athletes tend to lose their concentration

happen more than what has just happened.  If we grab the momen-

toward the end of the workout and fail to fully benefit from post-workout stretching.  Make sure

tum and the emotion, because of what we know is possible, then

that you are taking the time to properly stretch after the workout and don't just fly through the

we will never allow the momentum to shift and we will play at a

motions to get out of the weight room 3 minutes early.  Think about the few minutes that it takes to

higher level than our opposition throughout the game rather than

properly stretch as an investment to your longevity as an athlete & as long term injury prevention.

just parts of it.  We have shown what we can do during those high-

Foundations of the haus

flying parts of the game; imagine what is possible when we carry

Life is a Contact Sport: The Importance of Torso Training

that emotion through the whole game or even the season!

"O.K., feet facing the mirrors, we've got 10 torso rotations."  Why do we have to do these things?

you think to yourself as your midsection begs for mercy.  These strength coaches are complete

sadists!  While we do enjoy inflicting pain on athletes, there is a reason behind the way we structure

torso training here at Central College.  A strong, powerful torso is essential for maximizing athletic

Central Nutrition

performance no matter what your chosen sport is.  Consider this analogy: if I were to punch you, which

Fats: The Good, The Bad & The Ugly

would hurt you more, if my wrist was locked in or if I had a limp wrist?  The answer is the one with

All fats are bad, right? WRONG!  As badly as society wants us to

my wrist locked in, of course.  The reason for this is that with my wrist locked in, I can transfer the

believe, not all fats are bad and in fact certain fats are essential

force generated from my arm across the joint to my fist.  The torso is the same way, if you have a

for you, as athletes, to help you reach your goals.  Without going

weak torso any force any force that you generate with your lower body will dissipate thus the force

too deep into it there are 2 different kinds of fats, saturated and

produced from the feet to the upper body will be drastically less than it could be.  This is one of the

unsaturated (really there are categories within these as well but we

main reasons that torso training is so important and is prioritized in all Central Strength programs

won't get into it).  Fats get a bad rep because of the saturated

and performed at the beginning of a workout not at the end, as an after thought.  So start taking

fats.  These are those that are solid at room temperature (i.e.

your torso training seriously no matter what your sport is.  With a strong torso you will hit harder,

animal fats).  You definitely want to avoid these at all costs.  The

kill the volleyball with more velocity, kick the ball harder, hit the ball farther etc.  Until next time

other kind, unsaturated, are necessary.  These are liquid at room

remember, Knowledge is not power, applied knowledge is power.

temperature and include things such as flax seed oil, fish oil,

extra virgin olive oil, omega 3-6-9's, healthy nuts like walnuts and

almonds etc.  They serve many functions such as: allowing you to

Final Thought

absorb other nutrients, decrease cholesterol levels, blood pressure,

Fast Start!  Whether you are a fall sports team or not it is essential that you get out of the gate

musculo-skeletal pain, as well as decrease inflammation.  Fats have

and start your year right now.  Our goal is to win the All Sports Trophy and it will not come easy.

also been shown to increase testosterone levels.  The bottom line

We must invest in our training, lifestyle and recovery habits in order to maximize our full potential.

is that you need to avoid saturated fats and hydrogenated oils,

Come together as a college and challenge each other.  Support every team as they compete.

but you MUST include unsaturated fats like those listed above.

There may be a lot of time but there is absolutely no time to waste!

Who would've thought--eat certain fats and get healthy?!

Luck is when preparation meets opportunity

Central strength-training: Redefined

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