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CENTRAL STRENGTH NEWS
| Vol. 1, Ed. 3 |
Monday, March 6, 2006 |
Rakkasan Raiders
Compete!
"You've got to compete!" Every athlete that is lucky enough to pass through the doors of
the largest weight room in the Iowa Conference has heard these words from one of the coaches. What
does that mean? We are firm believers that everything we do is 80% mental and 20% physical. Even if
you are not the most gifted athlete on this campus, you still have a chance to contribute more to
your team than anyone else if you want it bad enough. In order to do this, you must be willing to
compete in everything that you do.
Every time you walk into any situation, whether it be the classroom, weight room, etc, you have to
want to out perform everyone else. The weight room is a great place to start. Our mind can be our
biggest asset or biggest road block. Every day that we wake up we have the ability to decide which
one it will be that day. We want to be the best! Central Athletics are turning a page as a whole.
If you want to be a part of it, then you have to grasp it. Make the most of every opportunity,
because every opportunity is a one shot deal; you will never see it again. Want it, take it, make
the very most of it!
Dieleman's Dungeon
Recovery Strategies: Why we unload
The athletes here at Central College have become accustomed to training hard for a period of roughly 6
weeks during the off-season. During those 6 weeks of strenuous training, there must be an "unload
week" or "deload week" of training every 4-5 weeks. Usually this is present right before
a test week in the weight room. This is necessary because the body becomes depleted of certain substances
(i.e. glycogen), as well as energy systems (i.e. nervous system), after heavy periods of training.
After a restoration period (unload week), the level of the given biomechanical substance increases beyond
its initial level. This is called supercompensation (Zatsiorsky p.12-13). If I can stress one thing, take
the strength staff seriously when we say to be smart and allow your body recover. The weight room only
serves as a stimulus to become better. Your lifestyle is what actually allows your body to recover and
become stronger or faster. Train hard, eat right, get your sleep, recover & break records.
Central Nutrition
"Healthy" Fast Food
In the last edition, we showed you what was actually in some of the fast food that you are
eating. Now it is important to give you some guidance as to what is actually fast and decent for you at
the more popular restaurants that are around.
| Item |
calories |
fat (g) |
| Oven Roasted Chicken Breast (Subway) |
330 |
5 |
| Turkey Breast & Ham (Subway) |
290 |
5 |
| Chicken Whopper w/o mayo (Burger King) |
320 |
7 |
| Grilled Steak Taco (Taco Bell) |
170 |
5 |
| Gordito Baja-Steak or Chicken (Taco Bell) |
230 |
6 |
| Chicken Breast w/o breading (KFC) |
140 |
3 |
| Seasoned Rice (KFC) |
150 |
1 |
| Ultimate Chicken Grill Sandwich (Wendy's) |
330 |
7 |
| Ceaser Salad w/ Chicken (McDonald's) |
200 |
6 |
* The sad reality is that nothing beats a home cooked meal. Foods that are in restaurants are
processed meats that are loaded with saturated fat & cholesterol.
Foundations of the Haus
Compensatory Acceleration
How many times have you, as Central athletes, heard the following while you are lifting;
"Drive It Up!", "Explode!" or "Take a light weight and move it fast!"
Believe it or not, but the strength coaches here are not just psychotic lunatics who yell and scream
for the simple joy of it. Well, come to think of it, we can be quite psychotic at times, but there
is a method to our madness. By heeding the facts I'm about to share, you can make your workouts much
more effective.
It's a method called Compensatory Acceleration (CA). In layman's terms, CA is simply
moving a bar as fast as possible no matter the load (%) on the bar. Whether you have 50% or 95% on the
bar you must move it as fast as you can. Now obviously 50% will look a lot faster but if you move it
with max force you will recruit many more fast-twitch muscle fibers (explosive fibers) and that is what
we are after.
Science tells us that the highest power output is produced at 50-60% of your 1 rep max in
the squat and bench press. Let's say your max is 400 lbs. If you take 200 pounds and move it with 400 lbs
of force you will recruit more fast twitch fibers and will get stronger. What a concept; getting stronger
& faster by lifting weights! I must give credit where it is due and thank Louie Simmons of West Side
Barbell for their applied research in this area. Knowledge is not power, knowledge applied is power.
Final Thoughts
Adversity. There are times in life where things don't always go your way. You do poorly on
a test, you have an off day in the weight room, break-up with a significant other, etc. How you respond to
these situations will truly define the type of person you are and will become. If you sulk or feel sorry
for yourself, then the situation will crush you. But if you use it as a learning experience, then you will
thrive. It is all in the attitude you bring to the situation. You have the ability to choose your own
attitude. No person or thing can change that. Learn & Grow!
"Set your goals & then eliminate everything in life that will
keep you from your goals."
central strength training: Redefined
A special thanks to Coaches Tim Bates, Trevor Dieleman, & Joe
Niehaus for their great contributions to the newsletter.
Contact
information
Jake Anderson, CSCS
Central College Strength and Conditioning Coordinator
812 University
Campus
Box 6600
Pella, Iowa 50219
(641) 628-7695
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