april 1, 2002
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1.....RICKEY DALE says.....
good day to all...............SPRING HAS OFFICIALLY SPRUNG.....even though in some places it does not seem like it........i would like to thank you all for your continued support of this newsletter...we are sending it now to almost 1450 e-mail addresses every week.....we went back to a shadow j-j figure, as some of you who use netscape were having problems with it....it will just not be as colorful...but remember ...most likely some of you will have problems when multiple pics are sent....e-mail addresses that are government and school affiliated usually have some type of filters on them that also make this letter sometimes to be bounced back at us......when that happens ...your name is removed......to avoid further problems...
lots going on in the world of powerlifting and strength training.......last semester at the jr/high school my kids go to...i started an off-season program after school 2 days a week for the high school baseball players..now we have the off-season high school basketball players........(both girls and guys participate).....last week we started 2 days a week with the jr high (7/8th grade)......with only 6 months of a speed, weight training and conditioning program under their belts ...the coaches said they have already noticed a remarkeable improvement in agility and explosive power.......it is a blast to watch as the athletes improve and think that you had a hand in it......as a baseball power house here in oklahoma they have won 5 of the last 6 state titles, in their division, and that with ability and coaching.....the baseball coach is excited...feeling this program will allow them to continue their dominance in the future........and they have started off with a 17-1 record to show they are serious about it....
strength training is for every sport.......go out and volunteer at your local school to help with one if they do not have one.....
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
and the winner of last week's trivia question is "big" jamie harris......"thank you ...thank you very much.......and the winners are jay macartney of satellite beach, florida........disa hatfield of goleta, california......and THAT'S IT??????????...getting harder, uh??????
this week's trivia question is....????.....WHERE AND WHEN WAS THE FIRST INTERNATIONAL POWERLIFTING MEET HELD THAT THE USA TEAM COMPETED IN ..OUTSIDE THE USA????....???
*****************want to put a plug in for the I.S.S.A.........international sports science association and the role they play as the world leader in fitness certification..........i am just finishing up my re-certification...and it is actually a joy to watch the videotaped seminars....read the literature and go over all the new information they provide you with....it is so in depth.......anyone interested in certification in about any area of sports or fitness.....you need to contact them......at www.issaonline.com
i have had, as of late...numerous people inquire as to used equipment and gear...we do have lots of it at times.....so if you are interested...forward your needs to me and save some bucks........at this time of the year whatever is left should be very cheap in price..........
***************************this is a repeat section...why ?????...because it is needed**********************************************
in training for beginners one must use a little common sense.........the main exercises ..... the squat...the bench press and the deadlift are good basics to start anyone on; simply because they work more muscle groups than about any other 3 lifts..........they stimulate muscle growth and help to burn bodyfat easier than any other exercises...it is amazing to see a beginner walk in the gym...pick up a 10 lb dumbell and start doing curls........ not sure why or what they think that will accomplish but???????????...i gently (well sometimes gently).. steer them towards the bench or toward the squat rack........they may not like it but i gently (well sometimes gently) point out that they joined to get results and this was the best way to do it.........keep this in mind as you train younger kids...and older adults as well as any first timers............low weight....higher reps......work on form....and explain why they are doing, what they are doing........it will help teach them to start to learn about writing up their own routines...........the studs you can take under wing and make them workout with you and make them so sore they will listen better the next time........always fun to watch a 20 year hot dog the day after doing 5 sets of 5 in the squats...walking like he has had ??????? ....well you get the point///////
working out is a lifetime passion and pasttime.........i started when i was just a few years old and will continue to do it til the lord comes for me..........and will continue to hit a contest or two along the way........ but it is always fun to see what your proteges' can do......
LAST CHANCE FOR "POWERLIFTING VIDEO MAGAZINE" SALE.....REGULAR $19.95 SALE PRICE 10.00 EACH....ONLY HAVE ABOUT 10 LEFT.......
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
It's contest time or...
"Don't bother to ask...Is it soup yet?
It's Soup....It's time to perform!"
~Me~
A powerlifting contest is an experience in itself. All that training and preparing and NOW THE TIME HAS COME TO PERFORM!
Whether this is your first contest or your 21st, you will still be nervous - the idea is to channel that nervousness into a focused attempt of lifting..........VISUALIZE.........
PRE-CONTEST PREPARATION IS IMPORTANT!
Too many times I have gone to a meet and see beginning and advanced lifters who have forgotten their wraps, suit, socks, or some other piece of equipment. Everything is important! Let's look at a check list and I'm sure you can even add to it!
CONTEST PREP AIDS AND MISC.
- Registration card ( USPF, USAPL, AAU, APF, APA, etc. ); birth certificate
for Junior or Master lifters
- water / carbo drinks, etc.
- food / fruit, etc.
*************(enough for you, your workout partners and anybody else walking by and seeing it lying in your bag!)***************************
- analgesics, heat, DMSO, tape, extra shoe-strings, pen,
calculator, chalk, talc or baby powder.
- smelling salts (2 or more).
-workout book - attempt cards, kilo conversion sheet
- A GOOD WORKOUT PARTNER!!! .......OR TWO.......
CONTEST EQUIPMENT
- Power Suits - (2 or more)
- Power Briefs - (or underwear)
- Lifting Singlet
- Warm-up Pants and Jacket
- Power Wraps (2 or 3 pair)
-Power Wrist Wraps (1 to 2 pair)
-Towel
- Socks (2 or 3 pair)
-T-Shirts (2 to 3)
- Lifting Shoes (Squat, Bench, Deadlift)
- Power Belt (1 or more)
- Ergogenic Aids (caffeine, herbs, etc.)........
- WRAPROLLER.....................
This LIST COULD BE EVEN longer, depending on how in depth or detailed we get, BUT IS HERE TO mainly just to give you some ideas for contest preparation and things to watch out for at the contest!
You should already know how to warm-up and the weights to pick. Your opener should be equal to your last set of triple reps or a bit less. I usually back off another 10 to 20 pounds from my heaviest triple rep weight - that provides a margin of safety for an easy opener. "Remember it doesn't matter what you start with only what you end up with" and hopefully they are not the same weight!
A FEW POINTERS ON HOW TO HAVE A SUCCESSFUL CONTEST!
- It is better to warm-up a bit too soon than too late.
- Always know what all of your warm-ups and attempts are...then let your workout partners know so you can concentrate on the meet.
- Pick out a spot in the warm-up room and stay put till you are finished then,...
- Pick a spot in the area where you will be wrapping for your attempts and stay put!
- Get as many people to help you as possible! One in charge of wraps, etc...One to help put up straps and to tighten your belt up, etc...
- Always be conservative in picking your attempts, especially your first two. Usually your second attempt is the one you need to count on for the BIG TOTAL! Your third attempt is for personal records, or for State, National or World record attempts (icing on the cake). Fourth attempts in the squat ARE a NO! NO! It will only take something out of your deadlift and total.
- It is better to put your Power Suit on too soon than too late... leave plenty of time for warming up and getting mentally prepared for your lifts out on the platform.
- Always buy a meet video or video the meet yourself (if it is permitted). It can only help to identify your weak spots in your form as well as your sticking points!...REMEMBER ...BAD MEETS ON VIDEO ARE JUST AS IMPORTANT AS GOOD MEETS ON VIDEO.......
- A quick note on sticking points: It should be at the bottom!
-Never argue with the judges and always know the rule book inside and out!
- Look at some of the lifters squat before you lift to get an idea, not only on the judging quality, but as to the platform set up, racks, spotters, loaders, etc.
- The more knowledge you have the better you can pick your attempts. You can never have too much knowledge about your surroundings!
- Do not look out into the audience while squatting...... concentrate on the lift and do not become distracted.
- Always be ready for the unexpected. Like BOMBOUTS...,injuries from other lifters, (which can lengthen or shorten your time between warm-ups or attempts), and any other odd thing that might turn up. BE PREPARED both physically and mentally for the unexpected.
The most basic idea I am trying to pound into your head is to be ready for anything and be ready to adapt or change....... Remember you have trained hard; BE smart, BUT BE cautious......
EXPLODE WITH POWER!!!
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
still have some protein bars we are closing out at below cost....come and get them you guys.....
"the older you get the better you were".......but also the fatter you get; or i should say the easier it is to get fat.......
diet is important in anybody's training regiment but becomes even more important the older you get............one's metabolism slows down the older you get.........and the old adage "i can gain weight just by smelling food" seems to come to life.............work on 4-5 smaller meals a day instead of the 2-3 bigger ones......lean meats like chicken and turkey and fish and eggs are great...fresh fruits and vegetables and no fruit juices or soft drinks....simple but effective .........add in your vitamins and minerals and other supplements...herbs...etc..and you are on your way....you can pick that one day a week to splurge and no harm will be done.......... remember diet is important.........no matter what the age......but when you get to be 50-60-70 ....do you want to look and feel like it????....NOT ME!!!!!!!!!!!!!!
there has been considerable talk the past few years on fat burning stack products....suffice it to say they work very well indeed....but must be taken in moderation and with care......the ephedra (ma huang), caffeine and aspirin combos work very well........but if one has heart problems you had better see a doctor before using them.........they burn fat and they burn it well........this time of the year seems to be the worst for accumulating extra pounds; so we are going to say this might be a good time of the year to give the product a try.......AST makes one of the best.....the "original dymetadrine"...retail is 29.95 and we have it for $17.97.......it can make the difference........
a brand new herbal book is out and i love it....."...only $23.95.....
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
i do hope everyone had a nice easter holiday weekend.........and i know the reason for the season........
what a great time of the year......a time that everyone is busy...but also a time that one can look back and reflect on the past year or years and smile.........i look back and see all the powerlifting friends i have had and trained with over the past 30-35 years and cannot help but give a silent thanks to them for all they have done for me and meant to me......many, many of them receive this newsletter so i publically say "thanks guys" for all you have done.....over the next year i am going to be placing on my web site....many articles and pictures of the past 35 years of my training as well as those of my lifting partners.....they will be put in chronological order to help make more sense of them......if you trained with me...go ahead AND send me something if you would like to see it posted....look for these to start coming up by the end of april......
IN HIS NAME
Rickey Dale Crain, b.b.a., i.s.s.a.
CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com
APPLETREE MINISTRY
www.appletreeministry.com
3803 North Bryan Road
Shawnee, Oklahoma 74804-2314 USA
800-272-0051
405-275-3689
405-275-3739 fax
405-627-0134 cell
crain@ionet.net
celebrating our 23rd year in serving you
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