CENTRAL STRENGTH NEWS

Vol. 2, Ed. 5

Monday, January 29, 2007

Rakkasan Raiders

Hartshorn's hallow

Even a nobody can be a somebody. We have all heard Tom Brady's

Stress Management

story, 199th pick in the draft and now one of the more clutch players in

Did you know that you don't get stronger in the weightroom? What you are doing in the weightroom

the NFL. Here is a lesser known story about Robert Newman. Newma

is breaking down your body & stimulating it to grow & adapt. So, during the time you are training,

joined the Army in 1943 following the attack on Pearl Harbor. He beca

you actually get weaker. It is what you do with the other time in your day that determines how much

a cook and was sent to Europe to serve the troops. Being that he was

stronger, faster, more explosive, etc that you will become. There are multiple pieces to this puzzle

not involved in the fighting, he along with the rest of his company were

we call "training" and actual time spent in the weightroom is only one part, but don't get me wrong,

heavily taunted by the infantryman who came off the front line. Then on

it is an extremely vital part. Stresses that you place on your body, whether it be eating trans fat,

night while Newman was cleaning up the kitchen area and all of the

drinking alcohol, smoking, or fighting with your girl/boyfriend all affect your body. Every aspect of

fighters were in bed, a platoon of German Infantry raided the camp.

your life, especially nutrition, the amount of sleep you get, and managing stresses such as school,

Without hesitation Newman grabbed his rifle that he last fired in basic

family, or significant others all have an effect on your training and recovery. If you continue to stress

training and began returning fire to the Germans. Out numbered 40 to

your body & mind hour after hour, day after day, & don't give your body/mind time to recover, it will

1 during the first several minutes of the battle Newman managed to

begin to break down & you will not see the results that you work so hard for in the weightroom.

attack with such force that he held back the German advance. After

Stay tuned in to the next issue to find out how, exactly, to "deal" with these stresses.

being joined by the formerly sleeping infantry the Germans were pushe

Foundations of the haus

back. It was then discovered that Newman had single handedly killed

Strength Training & the Female Athlete

17 of the 40 Germans. Two weeks later Newman was awarded the

How many times do you suppose I have heard from a female athlete, "Coach I can't lift heavy or I'll

Congressional Medal of Honor. In the end the man with few duties

get too big!"? At first I just stare at them with a blank look as the concept of 'too big' is not something

was called upon and did more than was asked of him. What will you d

I am familiar with. Then it clicks & I realize that females generally do not want to be huge and muscular.

when it's your turn & how can you be sure you will make the most of it

So, I am going to set the record straight about females & lifting hard & heavy. It is easy to see why

Central Nutrition

women think they will get big. They see large men who lift and naturally assume that they same thing

Cottage Cheese: The Wonder Protein?

will happen to them. There are 2 things that females must know before they make this assumption.

Ok, maybe it isn't the wonder protein but I hope to shed some light as

One, men have much larger levels of testosterone than women. Testosterone is the king of muscle

to why cottage cheese should be in everyone's nutrition/recovery plan.

building hormones. It is the reason men are men & women are women. Women do have some testosterone

Different kinds of proteins breakdown and different rates. Whey protein

but not in the amount needed to put on tons of muscle. Two, getting big is not something that happens

gets a lot of publicity, & rightly so, but it really should be used primarily

overnight. If you get big overnight let me know the secret! The men that you see lifting with large amounts

after exercise. You see whey breaks down very quickly and stimulates

of muscle have put in years or hard work to look that way. What about the large women in magazines?

high levels of blood protein. This is critical after exercise but after an

You have to realize that those women are injecting large of amounts of drugs to look that way. So, in

hour or so it is no longer in the blood stream. Casein protein, which

reality they are women turning themselves into men. In the next issue I will reveal some of the benefits

makes up cottage cheese, stimulates blood levels of protein very

of lifting heavy for the female athlete. Until then, put some weight on the bar & let's prepare to

moderately but its effects stay strong for up to 7 hours! When your bo

dominate the Iowa Conference. Remember, knowledge isn't power, applied knowledge is power!

does not have protein in its blood it will then rob your muscles and

Final Thought

"steal" its protein--thus you go into a catabolic (breakdown) state.

Association: In my high school weight room there was a sign that read "Show me your friends & I will

This becomes increasingly more important when you get ready to go

show you your future." I never fully got that idea until I got into coaching and noticed the correlation

to sleep. Unless you have perfected sleep walking to include eating as

between groups of people who train together and hang out together & their progress in the weight room

well then you are going to breakdown muscle while you sleep. How do

and in athletics. It is a simple concept really-choose people who train hard and live the right way, and you

you prevent this? Eat cottage cheese before bed-remember levels of

will begin/continue to do the same thing. Choose those with poor attitudes and make poor choices and

protein stay in the blood for up to 7 hours. 1 cup of cottage cheese giv

you will soon do that as well. Attitudes are infectious, good or bad, and those you choose to surround

you 26g of protein, not to mention it has one of the best amino acid

yourself with will soon share the same attitudes as you, & vice versa. That may mean that you will have to

profiles of any protein. Bottom line: get your daily dose of cottage chee

choose the road less traveled but that is exactly why there are so few very successful people tod

show me your friends and I will show you your future

Central strength-training: Redefined

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