Bowie State Rolls Over Chowan 39-11 to Spoil the Hawks’ Homecoming

Bennett Sets New BSU Single Game Completions Record

MURFREESBORO, N.C. – Bowie State University recorded a second half shutout and rolled to a 39-11 road win at Chowan University on Saturday afternoon. With the victory, the Bulldogs their conference record to 2-1 and move to 2-4 overall.

Junior Trevon Bennett (Fort Washington, Md.) completed 33-of-44 passes for 263 yards and three touchdowns to lead the Bowie State offense. Bennett’s 33 completions set a new Bulldogs single game record, surpassing the old mark of 32 by Dominique “Clifton” Budd (2010 vs. Virginia Union). Junior Kayvone Spriggs paced the Bulldogs rushers with a team-high 41 yards.

The Bulldogs defense was led by graduate student Christopher Townsend (Washington, D.C.) with seven tackles.

Chowan (1-5, 1-2 CIAA) got on the scoreboard first at the 13:53 mark, capitalizing on the games’ opening drive. Chowan’s Ryan Nolan threw a 61-yard touchdown pass to DaSean Martin. The Hawks’ two-point conversion was good for the early 8-0 lead on a short 3-play, 65 yard drive.

Bowie State put their first points on the board at the 3:13 mark of the first quarter on a 17-yard field goal by Mario Diaz-Aviles (Washington, D.C.) to trim the Hawks lead to 8-3.

Diaz-Aviles booted his second field goal of the afternoon, this time from 27 yards away, to cut the deficit to 8-6 with 12:32 left in the second quarter. The Bulldogs took the lead at the 10:11 mark on a 26-yard field goal by Diaz-Aviles.

The Hawks regained the lead with 6:44 left in the first half following a 45 yard field goal by Nick Hahula, setting a school record previously held by Angel Bonilla in 2003.

The Bulldogs took the lead right back on a Bennett to junior Jamal Chappell (Baltimore, Md.) nine yard pass and catch. Bowie State went for two and the conversion was good as Bennett connected with redshirt sophomore Jordan Garrison (Baltimore, Md.), sending the Bulldogs into halftime with a 17-11 advantage.

Bowie State increased their lead to 25-11 at the 4:30 mark of the third quarter on a Bennett to freshman Kerrick Pollock (Miami, Fla.) six yard touchdown. Junior Kendall Jefferson (Temple Hills, Md.) ran it in for the two point conversion. Pollock finished the game as Bowie State’s top receiver with six catches for 65 yards.

Chappell scored his second touchdown of the contest with 13:19 left in the game, when he hauled in a pass from Bennett and scored a 27 yard touchdown. The Diaz-Aviles extra point extended the Bulldogs lead to 32-11.

Chowan’s JR Williams took the ensuing kickoff 71 yards down to the Bowie State 14 yard line. However the Hawks went backwards from that point, running three plays for a minus 14 yards.

With Chowan facing a fourth and 24, Bulldogs redshirt junior Curtis Pumphrey recorded his third interception of the season and returned it 89 yards for a touchdown to put the final nail in the coffin.

Three different Chowan quarterbacks saw action with Dain McFarland throwing for 133 yards, completing 13-of 30 passes bit was intercepted three times. Ryan Nolan led the Hawks in reception yards with 96 and Lydell Washington was Chowan’s top tackler with 13.

The Bulldogs return home next Saturday (10/18) to host the Trojans of Virginia State University in a 4 pm Homecoming contest in Bulldogs Stadium.

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[VIDEO] 100-Rep Squat Workout

From US Sports Strength and Conditioning Partner Trainer: Joe Arangio

The classic barbell squat is quite possibly the greatest all-around

exercise, targeting your quadriceps, hamstrings, and glutes, as

well as the rest of your body.

But you must use a full range of motion to reap the muscle-building

benefits, according to Doug Briggs, Ph.D., C.S.C.S., director of

the U.S. Army's Mission Essential Fitness program at Fort Bliss,

Texas. "Studies on squatting injuries do not confirm the suggestion

that deep squats are necessarily more risky than half squats," says

Briggs.

Another sneaky way to boost the effectiveness of the squat is to

increase your repetitions beyond the typical 5-to-10-rep range.

A study in the Journal of Applied Physiology, suggests that muscle

may grow when you push lighter weights to failure. "The 20-rep

squat protocol has packed more mass on lifter's thighs than just

about any program out there," says Bret Contreras, a strength and

conditioning coach. High-repetition, appropriately named,

"breathing" squats jack up your heart rate and boost metabolism so

you'll burn fat too.

VIDEO ==>> 100-Rep Squat Workout

Squatting to move maximal weight from Point A to Point B is quite

different than squatting for big legs. These technique tips are

designed to keep your muscles under tension for longer, which helps

add muscle.

Check out this video I made for you explaining exactly

how to do the 100-Rep Squat Workout...

VIDEO ==>> 100-Rep Squat Workout

Do this training program, twice per week, on Mondays and Thursdays,

for the next 28 days. In the first week (the "learning" week), take

it easy. Use no more than 95 pounds; otherwise you'll be crippled

with soreness. Rest 45 seconds between sets of squats. Perform

exercises "2A" and "2B" with 45-seconds rest after you've completed

each back-to-back move.

Train hard and stay safe,

Joseph Arangio
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5 F REE Videos: SECRETS for Building Tactical Muscle
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Dan Wirth - Lower Back Pain and the Standing Military Press

 

Dan wrote this advice in response to a Fitrex member's question. It has been edited for use as an article.

The problem of having lower back pain or stress while lifting weights, particularly with exercises such as the standing military press, can be fairly common. This is generally caused by hyperextending or "over-arching" your back when you are pressing the weight overhead. Actually, this particular lift (standing military press) was used in Olympic weight lifting competitions in the 1950's. The competitors would arch or lean back so far that their torso's were almost parallel to the ground!!! You can imagine the back stress those poor guys felt.

Ideally, you would want to perform this free weight exercise in a standing position. Why do I say ideally you may ask? This is because the standing position allows your body to benefit by enhancing balance, coordination, and stabalization as well as the synergistic involvement of the smaller muscle groups surrounding the shoulder joint. However, you should not do this lift if it hurts! Here are four things to do:

• First Thing: Perform the exercise seated or switch to dumbbell military presses. The dumbbells can help keep the weight in a better plane of movement (positioned above your center of mass). With a barbell you have to move the weight around your head and if you don't have the proper flexibility in your shoulders you will compensate with movement in your back. Or, use a machine shoulder press instead, and start implementing these next three things!
• Second Thing: Use perfect technique. Look at the videos and read the extensive explanations on the exercises in your program. Watch yourself in the mirror when you perform these exercises. This will help keep you in the right "groove"
• Third Thing: Lower the weight. More weight is not always better. It might be more fun, but it magnifies any smaller problems! :-) I have found that for many people simply lowering the weight is all it takes to be able to perform the exercises correctly and without pain. And, the best thing about it is many of the free weight exercises are very positive to do even with no weight, just an empty bar or a broomstick, etc. Then it's simple, as your body gets stronger, you can slowly increase the weights and still keep perfect technique so that injury and pain are a thing of the past.
• Fourth Thing: Continue to work on your abdominal and lower back strength. If you are relatively new to free weight training, you are probably lacking in the areas of balance, coordination and stabilization that I mentioned earlier. You may also have some flexibility problems in your shoulders. All of my programs have exercises for your abs and for your back muscles. And you can check out a ton of flexibility exercises and videos.

From the US Sports Online Strength and Conditioning System:

Military Press	View Video
Exercise Description:
Grasp the barbell with both hands and hold it in front of you just above your shoulders. Your hands should be slightly wider than shoulder width apart. Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Press the barbell up toward the ceiling, extending your arms. Breathe out during this phase of the exercise. Press the barbell up until your arms are straight, but do not lock your elbows. Now, in a controlled fashion, lower the barbell down toward your shoulders, bending your arms, until you have returned to the starting position. Breathe in during this phase of the exercise.

It just takes a little time and consistent training but your body will develop and you will be able to perform more of the advanced exercises without pain.

Always Stay Positive!

Dan Wirth M.A., C.S.C.S.

Fitness Director (Fitrex.com)

Director of Strength and Conditioning

The University of Arizona

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Virginia State Topples Bowie State Volleyball

BOWIE, Md. – The visiting Trojans of Virginia State University slipped out the A.C. Jordan Arena with a straight set victory over Bowie State’s Lady Bulldogs, winning by scores of 25-21, 27-25 and 33-35 on Thursday evening.

All three sets were closely contested which seemed to ignite the fire in Bowie State. However, Virginia State managed to erase deficits in all three sets.

Bowie State held a10-5 advantage in set one only to see Virginia State storm back to tie the set at 17-17. Bowie State regained the lead on their next possession and the lead until VSU pulled even at 21-all. Unfortunately, the Trojans scored four straight points to take the first set.

The Lady Bulldogs kept the Trojans on their heels in set two, taking a 16-10 lead. Virginia State stormed back to tie the set at 16-16.  The lead would change hands three more times before the visitors claimed victory in the second set.

Just like the first two sets, Bowie State jumped out to a sizeable 12-6 lead only to have Virginia State battle back within one at 12-11. Set three was nip and tuck for the remainder of the set as neither backed down from the other.

Virginia State (10-4, 8-3 CIAA, 4-1 North) was paced by Dierdre Carter (Winchester, Va.) with a match-high 17 kills on 38 attacks and added nine digs and one block assists. Alexsys Pullen (Detroit, Mich.) contributed double-digit kills as well with 11 to go along with one service ace, two digs and one block assist. Adriana Hazou (Woodbridge, Va.) led the Trojans in digs with 19 and Imani Wood (Clover, S.C.) chipped in 12 digs.

Bowie State (5-17, 3-9 CIAA, 1-5 North) exhibited tremendous hustle the entire night and had Virginia State on the defensive in all three sets. Sophomore India Mason (New Orleans, La.) and junior Yaje Ngundam (Bowie, Md.) recorded 11 and 10 digs respectively to lead the Lady Bulldogs. Redshirt junior Marissa Martinez (Albuquerque, N.M.) picked up a team-high 17 digs while Ngundam hauled in 15 digs.

Freshman Valerie Taylor (Walkersville, Md.) ended the match with six kills, one assist and one solo block. Junior Alexis Fisher (Chesapeake Beach, Md.) tallied four kills on 15 attacks and earned three digs.

The Lady Bulldogs hit the road for their next two contests, playing at Chowan University on Sunday (October 12^th) at 1 pm followed by a short trip over to Elizabeth City State University on Monday (October 13^th) at 7 pm.

Slow vs. Fast Barbbell Squat Training

Advanced Article on Slow vs. Fast Barbbell Squat Training

By Morrissey MC, Harman EA, Frykman PN, Han KH , Early phase differential effects of slow and fast barbell squat training.

To examine the importance of resistance training movement speed, two groups of women (24 years old, +/- 4 years, 5 ft. 4 in. tall +/- 2 in., 130 lbs. weight +/- 15 lbs.) squatted repeatedly at 1) 2 seconds up, 2 seconds down (slow); or 2) 1 second up, 1 second down (fast), doing three warm-up sets and three eight-repetition maximum sets, three times per week for 7 weeks. Tests included force platform and video analysis of the vertical jump, long jump, and maximum squat, and isometric and isokinetic knee extensor testing at speeds from 25 to 125 deg/sec.

The groups improved similarly in many variables with training but also showed some differences. In the long jump, the fast group was superior in numerous variables including knee peak velocity and total-body vertical and absolute power. In the vertical jump, fast training affected the ankle and hip more (e.g., average power), and slow training mostly affected the knee (average torque). In isokinetic testing, the fast group improved strength most at the faster velocities, while the slow group strength changes were consistent across the velocities tested. Although both slow and fast training improved performance, faster training showed some advantages in quantity and magnitude of training effects.

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