New to Kpreps this fall is our most important performance of the week powered by Athletic Strength Institute (ASI). Each Sunday our experts will hand out helmet stickers to a team or individual that delivered the most important performance of the week in their opinion.
Check out Athletic Strength Institute (ASI) – building better athletes in Lawrence (Kan.) and the surrounding area. If you mention Kpreps, you will receive a free initial screening and 15% off your initial training package. Check them out online at AthleticSI.com and follow ASI on Twitter @AthleticSI or Facebook
Athletic Strength Institute (ASI) – MOST IMPORTANT THING (Nov. 21st)
Develop a Strong Back for a Better Bench Press
There’s a saying in powerlifting that goes, “you can’t shoot a cannon from a canoe”. The point is you can’t have a strong bench press if the muscles of the upper-back aren’t strong enough proportionately.
If the primary muscles that anchor the shoulder blades (the scapula) – the serratus anterior, rhomboids, and mid-/lower-trapezius – aren’t strong enough to stabilize the scapula it disrupts the mechanics of the shoulder joint. Over time, this will undoubtedly lead to some sort of shoulder pain/impingement.
The best approach is for every set of presses perform a set of a pulling exercise driving the elbows behind the torso to develop the scapular stabilizers. Leaving these muscles underdeveloped will lead to stagnation in the bench press and, if progress is forced beyond what the body can tolerate, injury is unavoidable.
For more information on how to adjust training volumes contact chris@athleticsi.com.
Helmet sticker: Buhler (Conor Nicholl – Kpreps)
The Crusaders defeated Maize South, 27-7, and moved into the Class 4A, Division I title game versus two-time defending champion Bishop Miege. Buhler held Maize South to 102 total yards and defeated the Mavericks for the second time this season after a 21-14 victory in Week 4.
Back in Week 3, Buhler suffered a rare big loss with a 45-21 defeat against Collegiate. Since then, the Crusaders (11-1) have captured nine straight wins behind standout running back Dalton Brown and a stout defense paced by junior defensive end Brendan Webb and senior defensive end Braden Rose. Webb also caught a pair of touchdown passes in the semifinal win over Maize South.
The west side of 4A-I was considered very balanced this season with Andale, Buhler, Maize South, McPherson and Mulvane.
Buhler defeated McPherson (26-13) and Andale (28-21) during the regular season and then Abilene (45-13), Mulvane (24-14) and Maize South in the playoffs. Mulvane had averaged 45 points a contest in games when it didn’t play Buhler, and Maize South was at 43 points a game excluding the two Buhler contests. Andale tallied 47 points a game when it didn’t play the rival Crusaders.
Buhler, which graduated several skill position standouts from 2015, has reloaded again under veteran coach Steve Warner and is back into the championship for the second time in his 11-season tenure, and the third time in school annals. Buhler won the Class 4A title in 2013. Since 2008, Buhler has been 8-4 or better every season and won double-digit games six times.
Now the Crusaders get their most difficult task of the season; shutting down the explosive offense of No. 1 Bishop Miege (11-1). Miege has won its three playoff games by a combined score of 165-6.
Helmet sticker: Rossville (Matt Gilmore -- Kpreps)
Rossville advanced to the Class 3A state championship game for the third consecutive season with a 27-22 victory over Nemaha Central. The Bulldawgs’ trailed 22-21 mid-way through the fourth quarter until quarterback Jacob Bradshaw broke a 64-yard touchdown run to give Rossville the 5-point lead. Nemaha Central drove the length of the field, but Rossville’s Wyatt Dyche came up with a diving interception of Ryan Hasenkamp in the end zone with less than two minutes remaining to end the Thunder’s chance. Nemaha Central got the ball back again late and drove inside the Rosville 40-yard line, but three incomplete passes send Rossville back to the title game in Hutchinson.
It is an impressive feat for Rossville which graduated one of the top players in Kansas high school football history in Tucker Horak. Horak finished his career with 6,944 rushing yards and 111 touchdowns. He also passed for 5,510 yards and 67 touchdowns. Bradshaw has filled those shoes very well during his senior campaign. Bradshaw has rushed for 2,453 yards and 29 touchdowns, while passing for 1,627 yards and 22 more scores. He’s completed an efficient 72 percent of his passes and only thrown five interceptions.
Horak also made the plays to lead the Bulldawgs to two straight Class 3A state championships. Bradshaw will get his opportunity behind center on Saturday as Rossville takes on Hesston for the 2016 3A title.
Helmet Stickers (2016 Season)
Week 1 – Atchison, Holcomb, Mill Valley, St. Francis
Week 2 – Hoisington, Junction City, Plainville, St. Marys
Week 3 – Central Plains, Great Bend, Topeka Seaman, Valley Center
Week 4 – Clifton-Clyde, Coffeyville, Lawrence, Osborne
Week 5 – Logan-Palco, Phillipsburg, Pittsburg, Santa Fe Trail
Week 6 – Frontenac, Spring Hill, Thomas More Prep, Topeka Hayden
Week 7 – Dighton, Goddard, Lakeside-Downs, St. Paul
Week 8 – Hays, Lawrence Free State, Ottawa, Pratt, Riverton
Week 9 – Blue Valley Southwest, Larned, Onaga, Wichita Northwest
Week 10 – Girard, La Crosse, Republic County, Shawnee Mission North, Weskan
Week 11 – Hanover, Hesston, Jefferson County North
Week 12 – Buhler, Rossville
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