CENTRAL STRENGTH NEWS

Vol. 2, Ed. 8

Monday, March 26, 2007

Rakkasan Raiders

Hartshorn's hallow

We are fast approaching the end of the spring semester here at

Alcohol

Central. All of the teams have been working extremely hard this spring

We are all taught about the negative effects that alcohol has on our body starting in about fifth grade, but

in preparation for their seasons this fall. I have always felt that spring

seldom do we here about the negative effects it has on your ability to train and perform. Alcohol enters

sports have the advantage of having the fall to prepare here in the

the blood stream very quickly and at high concentrations, the blood then distributes it into every cell of your body,

weight room, while fall sports have to leave school for the summer.

including muscle cells, where it causes damage. This leads to more muscle soreness after workouts

Just about everyone would admit that the training enviroment offered

and competition. Alcohol also severely supresses the rapid eye movement (REM) that should occur during

here at Central cannot be duplicated in any other weight room. This is

your deep sleep cycle, this means that you cannot get fully recovered and you are more fatigued. It also

why it is so important to remember all of the things that you have

depresses the immune system, which is probably already depressed due to intense training. This combination

learned here in your lift group in order to take them with you for the

will lead to more colds and viruses, hampering your ability to train. Extremely low levels of alcohol decrease psycho-

summer. If you will not be staying with us this summer you have a

motor performance (coordination, sensory processing), this means that even if you "feel" fine, your body is going to

big hill to climb in the next few months. You are the one that will have

process every movement a little bit slower which could lead to injury. Alcohol also decreases protein synthesis,

make the decision to do the extra rep, run the extra yard, or do the

which means that all of the protein you strive to ingest can't be utilized by the muscle cells, and it decreases

final drill. There will not be anyone looking over your shoulder

testosterone and growth hormone production, two key chemicals in strength training. You might think that none of

encouraging you to push yourself past what you thought was previously

this applies to you because you only drink on weekends, well science tells us that alcohol molecules stay in our blood

possible. It is important to remember that your true character is

and effect our training for 3-5 days. This means that drinking on Saturday will effect your performance through Thursday.

measured when no one is watching. The test is fast approaching, next

fall will be here before you know it. Continue to build upon the

foundation that you have laid this spring. Central Stregnth is only as

Foundations of the haus

as good as YOU make it.

Central Nutrition

Breakfast

This is supposed to be the most important meal of the day, right? That

is what our parents always told us when we were younger but they forg

to tell us what we actually need to eat. Peanut Butter Captain Crunch

with some milk is NOT breakfast. Neither is wasting your meal plan on

a scone & some coffee not matter how sophisticated you THINK you lo

Realize that by the time you eat breakfast your body has gone at least

8 hours without anything in it. Therefore you are in a starvation mode.

if you skip breakfast and don't eat until lunch then you have gone anoth

5 hours without fuel for recovery. The solution: breakfast should one of

your 2 biggest meals of the day! It should include fruit, a good carb

Final Thought

source (wheat toast, Total cereal, Grape Nuts etc), protein source (egg

One of Kenny Rodgers' more famous songs is called The Gambler. In it he sings, "Every hand is a winner

milk, yogurt etc) as well as some fluid (water, 100% juice, green tea).

and every hand is a loser." This statement is true of sports teams as well. Every single person has the ability

This is also an opportune time to take your multivitamin/mineral compl

to be a winner and win. Also, every person has the ability to be a loser & lose. Each of us have been given

As far as calories is concerned a female should consume roughly 250-

our own hand of cards to play; it's called our life. Every aspect of your life will determine your overall success.

350 calories and a male 450-550 calories. A cup of Grape Nuts, 1 cup

You can't be a winner one place and a loser another. It boils down to the choices your make and the people

milk, 6 egg whites, 1 whole egg and a banana will give you 550 calorie

you decide to surround yourself with. Sometimes you may think you have a bad hand and fold, giving up.

A solid breakfast has been shown to increase cognitive awareness and

Others of you who have embraced the idea of making the most of your life will go all in and make the most of

also provides you the energy you need to recover and perform.

what life has given you. Basically it is your choice in the end & no one elses. You must learn to

A Winner makes commitments, a loser makes promises

Central strength-training: Redefined

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