CENTRAL STRENGTH NEWS
Vol. 10, Ed. 3
Monday: October 6, 2014
Rakkasan Raiders
SCIENCE AND PRACTICE OF TRAINING
BREAKING DOWN THE WALL
Glute Ham Raise
If I've learned anything this week it's that we are capable of so much more. How
many times can you honestly say you gave something EVERYTHING you had?
Laid it all on the line. Physically unable to give any more. Whether your in the
weightroom, on the field, or sprinting up the side of a hill, you can ALWAYS give
more! We've all been to that point in our training where we meet face to face with
a wall. It is here that we must make a decision. Do we press forward and break
through it, or do we turn and run the other way? Most of the time, when faced with
this choice, we take the easier of the two options. We run the other way. Why?
Because it's scary. It hurts. We try to do it alone. Instead of grabbing the person
next to us and saying lets do this together, we make excuses for why we can't.
We give up. We ring the bell. Without coaches and others around us, we would
never be able to achieve such a daunting task. Breaking down the wall isn't easy.
Shoot, getting to the wall isn't easy. But if we can just put our head down and
break through it, it will make it that much easier the next time. Unfortunately, it
works the other way too. Running away is also contagious. Running away and
giving up one time makes it easier to do it the next time. You find ways to justify
not getting it done. You start looking around and comparing yourself to everyone
else. You say well, I'm ahead of the pack. Isn't that the goal? If that's the thought
you have, your missing it all...
The Glute Ham Raise is one of the best accessory movements we can do to develop the posterior chain. It
puts a lot of emphasis on the hamstrings because it works at both the knee and hip joints. This is due to the
knee flexion and hip extension that one undergoes while preforming the movement. Even though this helps us
to get strong hamstrings it also provides a lot more. The glutes and lower back will also benefit from this
exercise. This accessory movement allows us to become stronger in the weightroom but also carries over to
the field. With the help of strong hamstrings we can run faster and jump higher. Glute Ham Raise's also bring
injury prevention aspects to the table. Since they are strengthening the hamstrings and knee joint, athletes
are less likely to experience strains and tears. Another injury prevention issue is that we don't have to put a
load on the spine during the movement. This makes it a good movement to use with someone that can't
handle weight. The main problem is they are hard to do, but with proper coaching and technique it can
develop an athlete's posterior chain tremendously. While preforming this exercise, keep the body in line from
the knee to the shoulders and be in control of yourself through the full range of motion. Another important
factor is that many athletes have the foot plate to far back. With the right placement you will be able to get all
the benefits this movement provides.
THE IRON FILE
Wearing the Right Footwear
When you head in for your next training session, keep in mind what shoes you are wearing and if they are
right for the type of training you are doing. When choosing your shoe try them on in the afternoon, evening,
or after your workout. This is when your feet will be the biggest. Make sure to leave half an inch in between
Central Nutrition
your big toe and the tip of your shoe. Bend the shoe to make sure that it does not have to much flexibility.
Macronutrients: Carbohydrates
This newsletter will be the first of a three part series covering the importance of the An over flexible shoe usually indicates a lack of support. One of the more popular shoes right now are the
macronutrients. The first macronutrient I will be covering is carbohydrates. Carbs Nike Free training shoes; a perfect example of an over flexible shoe. Good shoes will also have a nonprovide four calories for every gram consumed and is the body's main source of
compressive sole. Shoes with a compressive sole such as the Nike Airmax may be quite comfortable but
energy. During digestion, carbohydrates are broken down into glucose. Glucose is they are not functional for training. The sole compresses and diminishes the amount of force that you can
then stored in muscle tissue as glycogen. During training or competition the body apply to the ground. Choosing the proper footwear can help protect you from injury such as ankle strains,
converts glycogen back to glucose and the body is then able to use this as it's
fractures, blisters and plantar fasciitis. Proper footwear can also help improve your athletic performance
main energy source. The timing of carbs are very important and can play a vital
whether you are lifting weights, out a practice, or during speed development. So when choosing shoes
keep in mind that the most popular shoe may not be the most functional shoe.
role in athletic performance. It is best to consume carbs immediately after a
workout, practice, or competition and during breakfast. Now this doesn't mean not
to consume carbs after breakfast, however during this time your body is in a dire
need of them. Daily recommended intake depends on the athlete but should be
Thermometers and thermostats are two very different things. A thermometer measures the temperature
around 3-5g. per pound of body weight. Athletes who perform 90 minutes or more of the external environment. It rises and falls with the change in temperature of its environment. A
of moderate to high amounts of exercise should be consuming 5g. per pound of
thermostat sets the temperature and the environment is then changed according to the setting of the
body weight. Before competition, athletes may want to carbo-load or eat a higher thermostat. People are the same way. A thermometer type person will be at their best during the good
amount of carbs two to three days in advance to delay muscle fatigue. The two
times. But when the environment changes for the worse, they shrink back and fall short. A thermometer
main types of carbs that are used for energy are simple and complex
type person dictates the condition of their environment. Everything is different just because they are
carbohydrates. Simple carbs come from fruits or highly processed foods. They are present. They are consistent and offer their best and bring out the best in everyone around them at all
broken down faster and are a quick source of energy. Complex carbohydrates
times, regardless of the situation. Which are you, a thermometer or a thermostat? It all comes back to
come from whole grains and break down slower, therefore providing energy for a the power of choice. You have the ability to choose your attitude. You have the ability to choose how you
longer time.
will perceive adversity and how you will affect your environment and those around you.
Final Thought
you control the conditions from the inside out.
Central Strength: ATTACK
The Central Strength News archive can be found at www.central.edu/athletics/strength/newsletters