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June 19, 2009     Cape Gazette
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June 19, 2009

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108 FRIDAY, JUNE 19- MONDAY, JUNE 22, 2009 SPORTS& OUTDOORS cape Qazctt t is tLl,00 '00rcent rule? Chris: I've been working out for years and am .in good shape, but have a question for you about taking breaks: Hgw come every time I take a week off from lift- ing I get very sore when I start back? I get to the point where almost dread taking breaks, be- cause the soreness is so uncom- fortable that it makes me miser- ablb until my body gets used to lifting again. Do you have any suggestions on how I can handle this situation? - Lori Lori: Starting a lifting program after a break will undoubtedly make you Sore, but there's no reason why you should wake up feeling like someone beat you with a stick. It makes much more sense to ease yourself back to your pro- gram slowly, reducing the chance of injury and setting up future progress. Remember: The body re- sponds to change. If you do the same weights and reps every time you come back from a break, results will be minimal. Instead, take it slowly, using what I like to call the 10 percent rule. The 10 percent rule simply means you back the weights down approximately 25 percent, then increase 10 percent a week for four weeks until you end up 5 percent beyond where you left off. This technique will not only reduce soreness, but will help you bust though the glass ceil- ing. To illustrate this rule let's use the leg press: If you were doing 100 pounds on the leg press for three sets of 10, reduce the weight to 75 pounds for the n'st week. This will allow you to wake your muscles up and prepare them for what's to come. You will ex- perience a comfortable soreness that lets you know you're back in the groove but doesn't punish you for taking a break. On week two, increase the weight 10 percent - to 85 pounds - for the same amount of sets and reps. Your muscles will be ready for a heavier Ioad, but be patient: Success is right around the comer. You feel like you worked out, but you recuperate quickly. On week three add 10 percent more to 95 pounds. You are al- most back to normal, but there's a difference: You feel fresh and a - little stronger. Starting back slow finally paid off. You might even make a gain the next week, and you did it all without experi- encing the crippling soreness that plagued you in the past. By time week four arrives, it's time to issue your body a new challenge. You do the leg press for three sets of 10 with 105 pounds - a new record. Your body is fresh; your mind is clear;, and you are better than you were before you took a break. Life is good. Remember: It doesn't matter whether you were able to in- crease weight on every exercise, but if you make a couple of gains while reducing soreness and set- ting up future progress, you've more than accomplished your goal. Chris Antonio is a personal trainer and former world-class weightlifter. Visit AntoniosTrainingcom for training tips, news and inspirational stories; email questions to DAVE FREDERICK PHOTOS From left, Shea and Mckenna Danahy were On hand to watch Morn run in the Out- let Liquors 5K while triathlete dad Kevin played golf. pie eO Continued from page 107 hands from the shutoffbar. That is a workout and work, tOO. THE PRICE OF JUSTICE - I have often said, "Everyone knows how you get into jail but not many know how you get out." It depends on the.perpetrator, the victim and the crime, and in criminal cases side money deals and settlements are not sup- posed to affect sentences. But the case of Donte StaUworth sends all that through the wind- shield after the NFL receiver wa s given 30 days in jail and two years of confmement to his mansion - any one of three - for killing a pedestrian while driv- ing drunk in his Bentley. In fair- ness to StaUworth, the pedestri- an was running a crossing pat- tern across an interstate to catch a bus and was impossible to miss; nevertheless, drunk driv- ing makes the accident a crimi- nal offense. The Vick case elicits no for- giveness by society because When you intentionally and sadistically kill a dog or many dogs you go straight to the pen and you cannot buy your way out. Cape Region Athletes Of The Week )) GABRIELLE YORE The girl is just 13 years old going into the eighth grade at Mariner Middle School. Gabrielle is on the LYC summer swim team and last school year played field hockey, ran track and played basketball. Last Saturday at the Blue/Gold 51(. race in Lewes, Gabrielle asked veteran Cape runners.Ali Coning and Nikki Haag for some advice. Then she went out and busted a 21:46, the fifth fastest " time for a woman in the race and 27 out of 176 runners. DEREK FANTO TYLER WEST " JORDAN JONES Derek is working the offensive A high-character kid and line at right tackle for the Gold bone- versatile skill player the last; squad in preparation for the three years at Sussex Centrat, Saturday night, June 20 Blue- fullback. Tyler is an absolute )ordan Jones is sure to get his Gold All-Star football game - beast who will beat off touches in the Blue-Gold the S4th in the series. Fanto is. defensive helmets all game long football game Saturday night rockir' a 6-foot-2, 230-pound and love every minute of it. His and may also see action on the frame and has never been shy of contact. His hand-in-hand buddy for the game is Connor Watson, who recently father is Clay West, a 6-foot-4 end who for coach Rob game and should see.plenty of action. He will attend last fall to Milford. Muhlenberg College in the fall. defensive side where he looks at home as a strong safety or outside linebacker. Jones is a npact 5-foot-8,185-pound explosive player who can bench press 335 pounds. Jordan will play Fall asa catch the BOGEY AND BABIES - Pictured here is baby Bogey Dog in the back of a pickup chewing up his owner's backpacE And in the wagon are Shea and Mckenna Danahy watct/ed by their grand- mother as their mom Brittany runs the Outlet Liquors 5F, L Their father, Kevin, an elite run- ner and triathlete and tri-coach, used the morning to cross train by working on his golf game. SNIPPETS - Milford continues to contest its movement back to the Northern Division of the Henlopen Conference, and after four state championships in one year which included three Divi- sion II rifles, that is a battle the Bucs should continue to fight. The break between north and south in the Henlopen goes from shaky to shady; it's all in the count procedure. The Phillies have been tanking on their latest home stand (1-4), so all fan mail should be sent to the Camden Aquarium. Go on now, gift PROUD TO SPONSOR CAPE ATHLETES OF THE WEEK i,5 Wilmington Ave, Live Music Every Saturdu