A registration form regarding the 8th grade lifting camp will be sent out to all students planning to go to Elder in the Fall of 2008 during early February. A Parents night will take place in late March, with the camp will begin in Early April. Any questions please contact Strength Coach Adam Rankin at rankinaw@gmail.com.
Thanks, we look forward to seeing you!
Adam W. Rankin
Tuesday, January 29, 2008
Friday, January 25, 2008
THE IMPORTANCE OF FLEXIBILITY IN ATHLETES
Flexibility is the ability to perform a joint action through a range of movement. In any movement there are two groups of muscles at work:
-protagonistic muscles which cause the movement to take place
-opposing the movement and determining the amount of flexibility are the antagonistic muscles
Why do flexibility exercises?
The objective of flexibility training is to improve the range of movement of the antagonistic muscles.
What are the benefits?
Flexibility plays an important part in the preparation of athletes by developing a range of movement to allow technical development and assisting in the prevention of injury.
What do I need to consider before conducting flexibility exercises?
The body responds best to a stretching program when it is warm and the muscles and joints have been exercised through their current range of movement.
http://www.brianmac.co.uk/mobility.htm
-protagonistic muscles which cause the movement to take place
-opposing the movement and determining the amount of flexibility are the antagonistic muscles
Why do flexibility exercises?
The objective of flexibility training is to improve the range of movement of the antagonistic muscles.
What are the benefits?
Flexibility plays an important part in the preparation of athletes by developing a range of movement to allow technical development and assisting in the prevention of injury.
What do I need to consider before conducting flexibility exercises?
The body responds best to a stretching program when it is warm and the muscles and joints have been exercised through their current range of movement.
http://www.brianmac.co.uk/mobility.htm
Wednesday, January 16, 2008
5 KEYS TO PRE AND POST WORKOUT NUTRITION FOR OPTIMAL MUSCLE GAINS
1. The goal of proper post-workout nutrition is to quickly and efficiently refuel the muscles and then provide them with the raw materials they need to rebuild themselves to be bigger and stronger.
2. Pre workout meals should be consumed about 60-90 minutes before exercise begins to allow the body time to digest and make the nutrients available to the body during exercise.
3. The pre-workout meal needn't be all that different from one of your normal meals (assuming you make eating for mass gain a practice). It should be focused on protein and complex carbohydrates. It is important that both of these macronutrients be present.
4. For mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.
5. In short, there is no other time that the muscles are as receptive to being fed as in the post-workout period. The muscle cells are incredibly hungry for nutrition and will suck up all you can give them, lessening the chance that fat cells will instead be the recipients of the provided nutrients.
- http://www.gain-weight-muscle-fast.com/post-workout-nutrition.html
2. Pre workout meals should be consumed about 60-90 minutes before exercise begins to allow the body time to digest and make the nutrients available to the body during exercise.
3. The pre-workout meal needn't be all that different from one of your normal meals (assuming you make eating for mass gain a practice). It should be focused on protein and complex carbohydrates. It is important that both of these macronutrients be present.
4. For mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.
5. In short, there is no other time that the muscles are as receptive to being fed as in the post-workout period. The muscle cells are incredibly hungry for nutrition and will suck up all you can give them, lessening the chance that fat cells will instead be the recipients of the provided nutrients.
- http://www.gain-weight-muscle-fast.com/post-workout-nutrition.html
Tuesday, January 15, 2008
TRAINING FOR POWER
Power in athletic competition is a sought after ability by almost all athletes. Power is simply the ability to produce the most amount of force in the shortest amount of time. Genetic capabilities often determine how much power an individual athlete could potentially produce, but there are specific modalities of training that can be done to optimize power regardless of genetics:
-plyometric exercises promote high movement speed, fast twitch fibre recruitment and elastic tendon energy release.
-Olympic lifts involve very high power outputs, high rates of force production and increases in muscular co-ordination of whole-body movements, such as combined ankle, knee and hip extension.
-ballistic weight exercises are very useful for developing high power in specific areas of the body – eg arm extension power with bench press throws – and will result in high rates of force production and muscle activity in the specific muscle groups involved.
-http://www.pponline.co.uk/encyc/power-training.html
-plyometric exercises promote high movement speed, fast twitch fibre recruitment and elastic tendon energy release.
-Olympic lifts involve very high power outputs, high rates of force production and increases in muscular co-ordination of whole-body movements, such as combined ankle, knee and hip extension.
-ballistic weight exercises are very useful for developing high power in specific areas of the body – eg arm extension power with bench press throws – and will result in high rates of force production and muscle activity in the specific muscle groups involved.
-http://www.pponline.co.uk/encyc/power-training.html
Thursday, January 10, 2008
What are the keys to gaining muscle mass?
Muscle mass can be gained through moderate to intense strength training several times each week, coupled with taking in extra calories.
For each pound gained as muscle in a week, you will need to consume about 500 extra calories each day. The extra calories should come from a variety of foods: milk, meat, fruits, vegetables, and grains.
The key is to be consistent. Eating three meals a day with snacks in between is an essential part of gaining lean body mass. If you sleep in and skip breakfast, you miss a chance to add extra calories to your diet.
Eat enough to satisfy your appetite and then try to eat a little more. This can be done by:
-eating larger than normal portions
-eating an extra snack or meal
-drinking commercial liquid meals or milkshakes with regular meals or as snacks.
Some good snacks if you are trying to gain weight are:
-peanut butter sandwich
-low-fat milkshake (with skim milk and low-fat ice cream)
-dried fruit
-cottage cheese
-pasta with sauce.
Commercial protein supplements will not help you gain weight and will probably add too much protein to your diet. If you need a liquid supplement, make sure it provides the extra calories you need as carbohydrates, not protein.
-http://www.med.umich.edu/1libr/sma/sma_weigain_sma.htm
For each pound gained as muscle in a week, you will need to consume about 500 extra calories each day. The extra calories should come from a variety of foods: milk, meat, fruits, vegetables, and grains.
The key is to be consistent. Eating three meals a day with snacks in between is an essential part of gaining lean body mass. If you sleep in and skip breakfast, you miss a chance to add extra calories to your diet.
Eat enough to satisfy your appetite and then try to eat a little more. This can be done by:
-eating larger than normal portions
-eating an extra snack or meal
-drinking commercial liquid meals or milkshakes with regular meals or as snacks.
Some good snacks if you are trying to gain weight are:
-peanut butter sandwich
-low-fat milkshake (with skim milk and low-fat ice cream)
-dried fruit
-cottage cheese
-pasta with sauce.
Commercial protein supplements will not help you gain weight and will probably add too much protein to your diet. If you need a liquid supplement, make sure it provides the extra calories you need as carbohydrates, not protein.
-http://www.med.umich.edu/1libr/sma/sma_weigain_sma.htm
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