Videotape is an essential learning tool for both coaches and wrestlers. You can use it in four different fashions.
1. Instructional Videos - allow you to expand your repertoire and perfect the finer points of your techniques.
2. Self Analysis - is a necessity if you are going to perfect your style and correct your mistakes.
3. Scouting - can give you an edge against your toughest opponents.
4. Studying Champions - performing in top flight competition will help you learn what it takes to excel at the highest levels of competition.
Both instructional videos and self analysis were essential to my development during my competitive career. Today, I still study instructional videos on a weekly basis, always looking for new ideas to share with my students. I also study my individual wrestler's styles, striving to help my students polish their weaknesses and develop new techniques that will fit their style well. I strongly encourage my wrestlers to analyze their competition tapes and welcome them in my home to review their tapes with me.
I am going to give you some suggestions on what to look for when scouting your opponents, and next issue I will give you some insight into the benefits of how studying footage of high level competition can help you improve.
SCOUTING
Scouting is only beneficial if you keep it in proper perspective. Do not get so wrapped up in what your opponent may do to you that you forget to stay focused on what you want to do to him. When competing, you must stay focused on your offense! Scouting makes you aware of your opponent’s favorite attacks, so you can anticipate them and react quickly. It is not beneficial if it causes you to worry about them.
I like to familiarize myself with my student’s toughest opponents. In many cases I will not share much detailed information with my wrestler(s), because I want them to stay focused on their attacks. This is especially true with my younger students. I expect my experienced high school and college wrestlers to be able to absorb and benefit from a brief scouting report on their most challenging opponents.
When scouting future opponents you should be more interested in planning and visualizing how you are going to attack him than on how he may attack you. With this perspective in mind, I will share with you some different things to look for when scouting an opponent and why.
1. What foot does he lead? What tempo does he like? What ties does he like?
With these things in mind, design a game plan to capitalize on your strengths, while exploiting your opponent’s weaknesses. Visualize yourself implementing your strategy so you can execute it instinctively in the heat battle.
2. Does he have any big throws or junk moves?
It is nice to be aware of any unique moves your opponent likes, so you do not get caught in them. Stay out of your opponent’s favorite throw positions (or surprise him and toss him from one of his favorite positions) and finish your moves quickly and cleanly, so you do not get caught in any of his favorite funky/junk moves.
3. What are your opponent’s favorite attacks?
By knowing what your opponent is good at you can anticipate his attacks and counter more quickly. Visualize yourself countering your opponent’s best stuff and scoring.
4. Does your opponent have any tendencies that make him vulnerable to any specific attacks?
For example, many wrestlers reach carelessly with one or both arms. Anticipate and time your opponents reach, change levels and score. Some opponents put a lot of weight on their lead foot and bend over. This makes them vulnerable to the ankle pick. These are just a couple common examples. Many wrestlers have a variety of subtle bad habits that can be easily exploited, if you will identify them ahead of time on videotape.
Once you have scouted your opponent, assess what you have learned and develop a game plan to defeat him. If you want your strategy to work, you must rehearse it over and over in your mind. When I made the 1988 Olympic Team, I had to defeat Jack Cuvo and Joe Gonzales two times each on consecutive days. During the weeks leading up to the final Olympic trials, I studied film of all my possible future opponents extensively, and I had game plans to defeat all of them. Cuvo was the defending NCAA Champion and Gonzales was a 1984 Olympian, so I had plenty of footage of both of them to study. More importantly, I had visualized myself defeating them time and time again in my mind. Studying videotape makes visualization much more practical and effective.
I dominated both Cuvo and Gonzales in the Olympic Trials winning 4 consecutive matches over two days. There is no doubt that my many hours studying film helped my performance. I even studied my videotape between matches back at the hotel room. I had game plans for victory and implemented them well. Plus, tactics aside, I believed I was going to win. I knew I was going to win. I had seen myself in victory hundreds of times in my mind during the months, days and hours leading up to the final trials. I have written a few articles on visualization and imagery, and I know that studying videotape has allowed me to use my visualization skills more effectively. Video analysis and visualization can work hand in hand together.
Remember, at high levels of competition one takedown is often the difference between winning and losing. If scouting helps you score or defend one scoring attack it was well worth your time.
Wednesday, June 2, 2010
Shadow Wrestling
Shadow Drilling is a great way to develop your skills, speed and conditioning. I was a boxing fan during elementary school, watching legends Sugar Ray Leonard and Muhammad Ali on television. I learned that shadow boxing plays an integral role in the training regimen of every boxer. When I started wrestling in middle school, I quickly incorporated shadow drilling into my training program. I was slow and chubby so my shadow drilling was not very fluent, but I steadily improved every day. I stayed after practice and rehearsed the moves that I knew until I felt like I could do them reasonably well. I had a mat in my house so I would also shadow drill my moves in the evenings after doing my homework and strength training. Shadow drilling teaches you to control your body. Let's face it, until you have self control, how can you execute a move on a partner, especially if he is fighting back?
Shadow drilling is not just for beginners. It remained a significant part of my training regimen throughout my high school, college, and international career. It could play an important role in the success of wrestlers of any skill level. If my memory serves me correctly, I remember reading an article in AWN a few years ago. It was by John Smith and more recently an article by Dan Gable, in USA Wrestler on the benefits of shadow drilling. I cannot recollect ever seeing an article outlining specific methods of shadow drilling. These aforementioned articles discussed the importance of shadow drilling, but not actually how to go about it. I will tackle this topic in the following paragraphs. Forgive me if this is elementary to some of my coaching peers. If you pick up a couple little things, it will be worth the five minutes it takes to read.
Shadow drilling is an integral part of my Gold Medal Wrestling School Training Program. In a two hour practice, shadow drilling will typically encompass 5 - 12 minutes of the structured workout. Early in the season we do it at the beginning of practice for skill development and later in the year we do it at the end of practice to develop speed and conditioning. At my summer camps, I make my students shadow drill before and after sessions to review the techniques that have been taught. Shadow drilling not only helps your physical skills and conditioning, but it also enhances your retention of technique and gives you more confidence in your techniques. You can shadow drill just about any move, but the following is a list of the Top 10 Team Shadow Drills that I believe are the most practical and effective. Five of these drills are for takedowns and five are for bottom work. It is difficult to shadow drill pinning combinations, but you can use visualization and imagery skills to rehearse top techniques. It is amazing how much riding time you can accumulate if you put your "mind" to it.
1) Inside Step Attack Drill - Instruct your students to all face one direction and do body fakes and level changes from a low staggered stance. When you yell attack and/or reach your arms up, they should quickly shoot a double or high crotch to a double. They should then drive across such that they rotate 180 degrees and are facing the opposite wall in a low stance after each shot. If their right leg is in front of them they should rotate to the right (as if driving "away from their head") and vice versa. This will teach kids to change directions quickly and to get an angle on their shots.
2) Knee Spin Sweep Attack Drill - Tell students to stay low and move laterally as if trying to make opponent step forward so they can hit a head inside sweep single. When they attack they must spin on their lead knee and swing their back foot around to get an angle. Make them finish quickly on their imaginary opponent, ideally by quickly picking up the leg or reaching behind and catching far leg while still on their knees. Wrestlers should immediately get back in low stance and resume lateral motion after every shot.
3) Back Arch/Back Step/Sag Drill - Once students understand the skills call this "Throw Drill". Have wrestlers pretend they are in an upper body over - under or other tie up situations and call off moves such as lateral drops, hip toss, headlock and other techniques that require the back arch, back step or sag throw skills. Make sure they are all facing the same direction before each throw, particularly on the back arches.
4) Sprawl Drill, Sprawl and Spin (on hands) Drill and Sprawl Re-shot Drill - Insist that students immediately return to good stance and create motion between each repetition. Combine this sprawl with attack drills listed above.
5) Random Attack Drill - Combine the four drills detailed above with an array of other techniques. You yell out what attack you want wrestlers to do and they quickly react. Start off with simple techniques, but once they get a hang of it over time be creative. After each shot make them all circle in a good stance, so they are all facing the same direction before you call off the next attack. This drill teaches kids to chain wrestle on their feet going from one move to another and is a great conditioner.
6) Stand Up Drill - Use a whistle and give kids time to get set between repetitions. Make them explode backwards, cut away, and face opposite wall in their stance after each repetition, analogous to Inside Step Attack Drill.
7) 1 & 2 Drill - Stand up and cut off for 1 point escape and then immediately attack legs for 2 point takedown. If done correctly student will rotate approximately 180 degrees on stand up and again on leg attack. They will be facing the same wall before every repetition.
8) Hip Heist Drill - This great drill not only helps student improve their switch, sit out and wrist roll, but also enhances their ability to scramble (agility). It is an intense anaerobic conditioning exercise when done quickly for 5 -15 repetitions or seconds. Make a race out of it if you really want to see some hips and feet flying. Tell kids it is break dance training and they may actually think they are having fun.
9) Granby’s - Develop an array of Granby skills on your own by executing shoulder rolls, flips, reverse Granby’s, shrugs, head spins and standing Granby’s. Make sure kids have plenty of space and all go simultaneously in same direction.
10) Combination Bottom Drilling - One of keys to getting off bottom is putting your moves together and combination shadow drilling is a great way to learn how to "chain wrestle" off bottom. Have your students execute whatever techniques you tell them to do immediately when you yell the move. Start with simple combinations of two moves and then build up to doing 3, 4, and more moves in a row. They should not go back to referees position between each individual move. Wrestlers should keep moving quickly until you yell "escape” and they finish their chain of techniques with a score.
Remember, these are just examples. You can create your own sequences based on you or your team’s favorite techniques. For example, if you like carries, ducks, and drags incorporate them into your shadow drilling routines. If you work the head often, incorporate snap downs, slide bys, shrugs, ankle picks, and headlocks. The sky is the limit. Keep it simple at first until your students get a hang of it and then make it interesting. Variety is important if you wish to keep your students intense and motivated.
I shadow drilled often in 7th and 8th grades, but got away from it a little my first two years of high school. I suppose I was so crumby in middle school, the only person I could whip was my own shadow. Anyway, my junior year I finally learned to bang across on my high crotches which were good and bad. Good because I was scoring a lot of high crotch takedowns, but bad because I got a huge cauliflower ear that would refill every time it was drained. After a couple months of frustration and increasing pain, I finally listened to the doctor and agreed to take 2 weeks off the mat and so the cast on my ear would work. This turned out to be a blessing in disguise. The first day that I had my cast on at practice, I did all the running and exercises with the team then watched while they drilled and wrestled. I was bored to death sitting out. It was at this time that I rediscovered shadow drilling. During the ensuing 2 weeks I shadow drilled endlessly while my teammates drilled and wrestled. Not only did it help me stay sharp and in shape, but it also helped me develop my mental skills. Shadow drilling enhanced my confidence. In addition to thinking about the moves I was hitting, I was also imagining myself beating the tar out of every opponent that stood between me and a State Championship. At the end of this 2 week "layoff" our team had a major 32 team tournament that I had to enter without any contact practice. I was not sure how I would perform being "off the mats" so long, but things went great! I had one of the most focused performances of my career, dominating everyone and winning my first ever outstanding wrestler award. In the finals I beat the #4 ranked wrestler in the state by technical fall scoring seven takedowns. It was like he was not even there. It was just like wrestling my shadow at practice. Everything I hit worked perfectly. I had beaten this same opponent by a 7-4 score only 5 weeks earlier. Although I am sure there were many factors involved in this unique performance, from that time on I have been totally sold on the benefits of shadow drilling. It was instrumental to my success as an athlete and it has played an integral role in the development of the many students I have coached. I encourage you to make shadow drilling a regular and intense part of your training schedule as you strive to have a peak performance in your most important competitions.
Shadow drilling is not just for beginners. It remained a significant part of my training regimen throughout my high school, college, and international career. It could play an important role in the success of wrestlers of any skill level. If my memory serves me correctly, I remember reading an article in AWN a few years ago. It was by John Smith and more recently an article by Dan Gable, in USA Wrestler on the benefits of shadow drilling. I cannot recollect ever seeing an article outlining specific methods of shadow drilling. These aforementioned articles discussed the importance of shadow drilling, but not actually how to go about it. I will tackle this topic in the following paragraphs. Forgive me if this is elementary to some of my coaching peers. If you pick up a couple little things, it will be worth the five minutes it takes to read.
Shadow drilling is an integral part of my Gold Medal Wrestling School Training Program. In a two hour practice, shadow drilling will typically encompass 5 - 12 minutes of the structured workout. Early in the season we do it at the beginning of practice for skill development and later in the year we do it at the end of practice to develop speed and conditioning. At my summer camps, I make my students shadow drill before and after sessions to review the techniques that have been taught. Shadow drilling not only helps your physical skills and conditioning, but it also enhances your retention of technique and gives you more confidence in your techniques. You can shadow drill just about any move, but the following is a list of the Top 10 Team Shadow Drills that I believe are the most practical and effective. Five of these drills are for takedowns and five are for bottom work. It is difficult to shadow drill pinning combinations, but you can use visualization and imagery skills to rehearse top techniques. It is amazing how much riding time you can accumulate if you put your "mind" to it.
1) Inside Step Attack Drill - Instruct your students to all face one direction and do body fakes and level changes from a low staggered stance. When you yell attack and/or reach your arms up, they should quickly shoot a double or high crotch to a double. They should then drive across such that they rotate 180 degrees and are facing the opposite wall in a low stance after each shot. If their right leg is in front of them they should rotate to the right (as if driving "away from their head") and vice versa. This will teach kids to change directions quickly and to get an angle on their shots.
2) Knee Spin Sweep Attack Drill - Tell students to stay low and move laterally as if trying to make opponent step forward so they can hit a head inside sweep single. When they attack they must spin on their lead knee and swing their back foot around to get an angle. Make them finish quickly on their imaginary opponent, ideally by quickly picking up the leg or reaching behind and catching far leg while still on their knees. Wrestlers should immediately get back in low stance and resume lateral motion after every shot.
3) Back Arch/Back Step/Sag Drill - Once students understand the skills call this "Throw Drill". Have wrestlers pretend they are in an upper body over - under or other tie up situations and call off moves such as lateral drops, hip toss, headlock and other techniques that require the back arch, back step or sag throw skills. Make sure they are all facing the same direction before each throw, particularly on the back arches.
4) Sprawl Drill, Sprawl and Spin (on hands) Drill and Sprawl Re-shot Drill - Insist that students immediately return to good stance and create motion between each repetition. Combine this sprawl with attack drills listed above.
5) Random Attack Drill - Combine the four drills detailed above with an array of other techniques. You yell out what attack you want wrestlers to do and they quickly react. Start off with simple techniques, but once they get a hang of it over time be creative. After each shot make them all circle in a good stance, so they are all facing the same direction before you call off the next attack. This drill teaches kids to chain wrestle on their feet going from one move to another and is a great conditioner.
6) Stand Up Drill - Use a whistle and give kids time to get set between repetitions. Make them explode backwards, cut away, and face opposite wall in their stance after each repetition, analogous to Inside Step Attack Drill.
7) 1 & 2 Drill - Stand up and cut off for 1 point escape and then immediately attack legs for 2 point takedown. If done correctly student will rotate approximately 180 degrees on stand up and again on leg attack. They will be facing the same wall before every repetition.
8) Hip Heist Drill - This great drill not only helps student improve their switch, sit out and wrist roll, but also enhances their ability to scramble (agility). It is an intense anaerobic conditioning exercise when done quickly for 5 -15 repetitions or seconds. Make a race out of it if you really want to see some hips and feet flying. Tell kids it is break dance training and they may actually think they are having fun.
9) Granby’s - Develop an array of Granby skills on your own by executing shoulder rolls, flips, reverse Granby’s, shrugs, head spins and standing Granby’s. Make sure kids have plenty of space and all go simultaneously in same direction.
10) Combination Bottom Drilling - One of keys to getting off bottom is putting your moves together and combination shadow drilling is a great way to learn how to "chain wrestle" off bottom. Have your students execute whatever techniques you tell them to do immediately when you yell the move. Start with simple combinations of two moves and then build up to doing 3, 4, and more moves in a row. They should not go back to referees position between each individual move. Wrestlers should keep moving quickly until you yell "escape” and they finish their chain of techniques with a score.
Remember, these are just examples. You can create your own sequences based on you or your team’s favorite techniques. For example, if you like carries, ducks, and drags incorporate them into your shadow drilling routines. If you work the head often, incorporate snap downs, slide bys, shrugs, ankle picks, and headlocks. The sky is the limit. Keep it simple at first until your students get a hang of it and then make it interesting. Variety is important if you wish to keep your students intense and motivated.
I shadow drilled often in 7th and 8th grades, but got away from it a little my first two years of high school. I suppose I was so crumby in middle school, the only person I could whip was my own shadow. Anyway, my junior year I finally learned to bang across on my high crotches which were good and bad. Good because I was scoring a lot of high crotch takedowns, but bad because I got a huge cauliflower ear that would refill every time it was drained. After a couple months of frustration and increasing pain, I finally listened to the doctor and agreed to take 2 weeks off the mat and so the cast on my ear would work. This turned out to be a blessing in disguise. The first day that I had my cast on at practice, I did all the running and exercises with the team then watched while they drilled and wrestled. I was bored to death sitting out. It was at this time that I rediscovered shadow drilling. During the ensuing 2 weeks I shadow drilled endlessly while my teammates drilled and wrestled. Not only did it help me stay sharp and in shape, but it also helped me develop my mental skills. Shadow drilling enhanced my confidence. In addition to thinking about the moves I was hitting, I was also imagining myself beating the tar out of every opponent that stood between me and a State Championship. At the end of this 2 week "layoff" our team had a major 32 team tournament that I had to enter without any contact practice. I was not sure how I would perform being "off the mats" so long, but things went great! I had one of the most focused performances of my career, dominating everyone and winning my first ever outstanding wrestler award. In the finals I beat the #4 ranked wrestler in the state by technical fall scoring seven takedowns. It was like he was not even there. It was just like wrestling my shadow at practice. Everything I hit worked perfectly. I had beaten this same opponent by a 7-4 score only 5 weeks earlier. Although I am sure there were many factors involved in this unique performance, from that time on I have been totally sold on the benefits of shadow drilling. It was instrumental to my success as an athlete and it has played an integral role in the development of the many students I have coached. I encourage you to make shadow drilling a regular and intense part of your training schedule as you strive to have a peak performance in your most important competitions.
Strength Training and Nutrition
By Ian Assael - Super Gold Medal Training Camp Coordinator
It is essential that all wrestlers make specific plans to improve and increase their strength and power throughout the year. A strong and more explosive wrestler is definitely a better wrestler. You may be hard at work on the mats and in the classroom, but are you “paying your dues” in the weight room? Too many teenage wrestlers do NOT devote sufficient time and preparation in the areas of improving strength and power.
Working full-time coaching with Coach Chertow throughout the year, I am very fortunate to be surrounded by many dedicated and talented wrestlers and coaches. We train thousands of wrestlers annually and they all come to us with one common goal, to improve their level of wrestling. We work with novice wrestlers all the way up to the nation’s elite, who have won or are poised to win state and national titles. Regardless of their age, experience, background, and prior success, they all want to achieve more.
They come to us determined to improve and build upon their wrestling skills, knowledge, and ability. Wrestlers show more dedication and a deeper commitment than any other athletes when it comes to taking the necessary steps to reaching their goals and dreams. Endless hours are spent in the pursuit of improving techniques and adding new ones to our arsenals. We attend freestyle and Greco clubs, go to summer camps, and work out consistently with our teammates and coaches. Throughout it all, too many wrestlers do not devote sufficient time and intensity to strength training.
We recognize the need for greater understanding and instruction in all areas of wrestling, yet do not seek the same guidance as it pertains to developing strength and power. This will be the first article in a series designed to give you the information and tools needed to improve your knowledge as well as your strength. The purpose will be to give you an overview of what is required and the necessary steps to begin the process.
We will not address specific programs, philosophies, and exercises in this article. The truth is that there are many good programs out there. If one or two were proven superior to others, you can bet every professional and college team would have their athletes on it, and you would have heard about it by now. The routines you follow and which exercises you choose to do are important but not the key factors in your weight training success. To make the gains you want and become stronger and more powerful you must be consistent and you must lift with intensity.
Many wrestlers will lift weights periodically but not consistently enough to make the gains needed to get stronger. Others lift weights consistently but do not have enough intensity or the proper training schedule to maximize their results. Both of these must occur for you to add the power and strength you are looking for.
Similar to drilling, if a wrestler only drills occasionally and with little intensity, they will not improve their technique. As I said before, we will get into specific principles and training programs in upcoming articles. For now let’s see what we need to get started.
Some things that you must determine before establishing your weight lifting schedule and program are as follows.
1. Where will you be doing the majority of your weight training?
Will you be at a gym that has many machines and free weights or will you be limited to your equipment. Do you have free weights at home? If so, a home plan can be very effective and because you are near the training area everyday there is always time. Even if you do not have any weights, pull-ups, push ups, and other exercises like plyometrics at home can be very beneficial.
2. How many days weekly will you be able to devote to your training and how long daily will you be able to spend in the gym?
Much like wrestling, it is better to train for a shorter period of time with correct form and great intensity rather than spend long periods of time going through the motions. It is essential that you customize your weight training plan to fit the number of days you are able to train as well as the length of time you will have available.
After you determine the amount of time you have weekly, you can design a plan that includes all the major muscle groups evenly and design a daily workout that allows you to incorporate as many different exercises as possible.
3. What are your goals? Do you want to gain or lose weight? Which body parts do you most need to improve your strength?
All wrestlers need to get stronger and increase their power and explosiveness.
Certain body parts are more directly related to wrestling and should be trained for power as well as endurance.
We will talk about specific plans and philosophies in a later article, but there are some general rules that will help you maximize your time in the weight room and increase your progress. Remember there is not just one right program for success, so be open-minded and frequently change your routine.
Be consistent. Getting stronger will not happen overnight, it takes consistent effort over a long period of time. Everyone is different, so do not get frustrated or disappointed if you do not get the results you want at first; continue to work hard and you will make the progress you are striving for.
Proper form is essential for safety and for maximum benefits. Just like drilling in a sloppy manner will not help your technique, you must always use strict and proper form while in the weight room. If you need specific guidance ask your coaches, PE teachers, or other athletes who are experienced lifters.
Intensity matters. To fully reach your potential, you must train your muscles with great intensity always. Like I stated above, if you were to drill intensely for 30 minutes, it would be better than drilling half speed and half effort for an hour. Lifting must be viewed in the same manner. Intensity pushes your muscles to break down and to grow back stronger and bigger. Maximum effort for maximum gains is a good way to approach every workout and every set.
The principles above are the foundation of any successful strength training program. By following these principles along with a consistent program, you will be able to realize the gains you wish to make and achieve your goals of increasing strength and power. Be sure to refer to our www.kenchertow.com web page for added guidelines on strength training and other training tips. Also be sure to visit www.wearandgear.com for information on our new training tips book which includes this article along with many of Coach Chertow’s most valuable training tips. You can also learn more about the unique strength training products that are available for home and school use and will be a great benefit in achieving your strength training goals.
It is essential that all wrestlers make specific plans to improve and increase their strength and power throughout the year. A strong and more explosive wrestler is definitely a better wrestler. You may be hard at work on the mats and in the classroom, but are you “paying your dues” in the weight room? Too many teenage wrestlers do NOT devote sufficient time and preparation in the areas of improving strength and power.
Working full-time coaching with Coach Chertow throughout the year, I am very fortunate to be surrounded by many dedicated and talented wrestlers and coaches. We train thousands of wrestlers annually and they all come to us with one common goal, to improve their level of wrestling. We work with novice wrestlers all the way up to the nation’s elite, who have won or are poised to win state and national titles. Regardless of their age, experience, background, and prior success, they all want to achieve more.
They come to us determined to improve and build upon their wrestling skills, knowledge, and ability. Wrestlers show more dedication and a deeper commitment than any other athletes when it comes to taking the necessary steps to reaching their goals and dreams. Endless hours are spent in the pursuit of improving techniques and adding new ones to our arsenals. We attend freestyle and Greco clubs, go to summer camps, and work out consistently with our teammates and coaches. Throughout it all, too many wrestlers do not devote sufficient time and intensity to strength training.
We recognize the need for greater understanding and instruction in all areas of wrestling, yet do not seek the same guidance as it pertains to developing strength and power. This will be the first article in a series designed to give you the information and tools needed to improve your knowledge as well as your strength. The purpose will be to give you an overview of what is required and the necessary steps to begin the process.
We will not address specific programs, philosophies, and exercises in this article. The truth is that there are many good programs out there. If one or two were proven superior to others, you can bet every professional and college team would have their athletes on it, and you would have heard about it by now. The routines you follow and which exercises you choose to do are important but not the key factors in your weight training success. To make the gains you want and become stronger and more powerful you must be consistent and you must lift with intensity.
Many wrestlers will lift weights periodically but not consistently enough to make the gains needed to get stronger. Others lift weights consistently but do not have enough intensity or the proper training schedule to maximize their results. Both of these must occur for you to add the power and strength you are looking for.
Similar to drilling, if a wrestler only drills occasionally and with little intensity, they will not improve their technique. As I said before, we will get into specific principles and training programs in upcoming articles. For now let’s see what we need to get started.
Some things that you must determine before establishing your weight lifting schedule and program are as follows.
1. Where will you be doing the majority of your weight training?
Will you be at a gym that has many machines and free weights or will you be limited to your equipment. Do you have free weights at home? If so, a home plan can be very effective and because you are near the training area everyday there is always time. Even if you do not have any weights, pull-ups, push ups, and other exercises like plyometrics at home can be very beneficial.
2. How many days weekly will you be able to devote to your training and how long daily will you be able to spend in the gym?
Much like wrestling, it is better to train for a shorter period of time with correct form and great intensity rather than spend long periods of time going through the motions. It is essential that you customize your weight training plan to fit the number of days you are able to train as well as the length of time you will have available.
After you determine the amount of time you have weekly, you can design a plan that includes all the major muscle groups evenly and design a daily workout that allows you to incorporate as many different exercises as possible.
3. What are your goals? Do you want to gain or lose weight? Which body parts do you most need to improve your strength?
All wrestlers need to get stronger and increase their power and explosiveness.
Certain body parts are more directly related to wrestling and should be trained for power as well as endurance.
We will talk about specific plans and philosophies in a later article, but there are some general rules that will help you maximize your time in the weight room and increase your progress. Remember there is not just one right program for success, so be open-minded and frequently change your routine.
Be consistent. Getting stronger will not happen overnight, it takes consistent effort over a long period of time. Everyone is different, so do not get frustrated or disappointed if you do not get the results you want at first; continue to work hard and you will make the progress you are striving for.
Proper form is essential for safety and for maximum benefits. Just like drilling in a sloppy manner will not help your technique, you must always use strict and proper form while in the weight room. If you need specific guidance ask your coaches, PE teachers, or other athletes who are experienced lifters.
Intensity matters. To fully reach your potential, you must train your muscles with great intensity always. Like I stated above, if you were to drill intensely for 30 minutes, it would be better than drilling half speed and half effort for an hour. Lifting must be viewed in the same manner. Intensity pushes your muscles to break down and to grow back stronger and bigger. Maximum effort for maximum gains is a good way to approach every workout and every set.
The principles above are the foundation of any successful strength training program. By following these principles along with a consistent program, you will be able to realize the gains you wish to make and achieve your goals of increasing strength and power. Be sure to refer to our www.kenchertow.com web page for added guidelines on strength training and other training tips. Also be sure to visit www.wearandgear.com for information on our new training tips book which includes this article along with many of Coach Chertow’s most valuable training tips. You can also learn more about the unique strength training products that are available for home and school use and will be a great benefit in achieving your strength training goals.
The Mindset and Tactics of a Champion
This is one of the most exciting times of the year because the season ending tournaments are upon us. Every high school athlete is striving to have a peak performance at the regional and state tournaments, while the college guys are looking to turn it up a notch for the Conference and NCAA Championships. I have been attending the NCAA Championships annually since 1982 and the competition is intense.
State tournaments are also very exciting! I will be following the success of my summer camp students by attending six different state high school tournaments between February 16 and March 10. The High School Nationals, National Open, World Cup and World Team Trials will be held in consecutive months. I will attend weekend tournaments with my youth club between these events making for a very busy spring. I will share some of my observations from these national tournaments with you in my upcoming AWN columns.
My most vivid memories from my wrestling career are undoubtedly state, national and Olympic competition. Of course, in order to excel in those events I was wrestling in hundreds of tournaments over two decades. Over 90% of what I remember is from the season-ending events. Winning my first State Championship is one of the most intensely satisfying experiences I have ever had on the mats. I was 15 years old and it was the culmination of a boyhood dream. When I made the Olympic Team I was already an adult. It was definitely very fulfilling, but different from winning my first state championship. I have boxes of memorabilia in my basement, but all I display in my office are the few with the most significant meaning from the season-ending tournaments.
Towards the end of the season I tell the high school athletes that I work with "What you achieve at the state tournament will become memories of a lifetime". Over time, no one will remember exactly what your regular season record was. Throughout your life people will ask, did you get to state? Did you place? Did you get to NCAA’s? Did you place? These season’s ending tournaments are your chance to shine. Make the most of your opportunities! Do not walk off the mat feeling you held anything back. If you give it your all, you will have no regrets regardless of the outcome. Seize the moment! RISE TO THE OCCASION!
So how do you "Rise to the Occasion" in your biggest matches? Few athletes perform at the same level in major competition as they do during the season. Unfortunately, many athletes tighten up and hold back. Great champions are able to get the most out of themselves when it counts! Champions perform at their "optimal level of emotional arousal" and do the little things necessary to win the close matches. Below are some simple suggestions, in no particular order, which will help you win your big matches when it counts the most.
Intense drilling will help you perform instinctively in the heat of battle.
Fight for every point in the practice room. This scrambling instinct will help you in matches.
Always think positively, particularly during the weeks and days leading up to major competition.
Visualize yourself executing your game plan, winning against your toughest competition, and having your hand raised in the championship venue as your cheering section cheers.
Study videotape of some of your best matches. This will help you visualize and think positively. Study video of your toughest potential opponents and picture yourself implementing the game plan you need to defeat these adversaries will also help you.
Get proper rest and nutrition. Control your weight so that you can focus on your performance.
Warm up properly before matches. This helps prepare your body for battle, while helping reduce anxiety.
Be intense, yet relaxed, when you step on the mat to do battle! Allow me to elaborate on this key point. Over time, champions learn to develop a routine that allows them to consistently get to their optimal level of mental arousal level prior to matches. This mindset is different for everyone and can change over time. Each athlete is different. Coaches must help athletes identify when they were performing their best and what their mindset was going into the match. Personally, I performed at my best early in high school when I was totally psyched up and attacked my opponent relentlessly. As I matured and faced better competition on national level, I found that I could perform better when I was a little more relaxed. Don’t get me wrong; to be at my best I still had to be intense and focused, but not wound so tight that I did not react quickly or made mistakes.
Control the tempo and ties. The late, great Dave Schultz passed on this little pearl of wisdom to me. I specifically asked Dave when visiting his home in 1986, "Dave, you look so poised out there in competition. What are you thinking?" His response was simply, "I am looking to control tempo of match and control the ties".
Dave was a master of the 2 on 1 and front headlock (along with about every other hold for that matter). When Dave controlled a tie, he could score quickly in a variety of fashions depending on how his opponent reacted.
Use motion and body fakes to control the tempo and/or close the gap. Never stand around. Use body fakes to put your opponent on the defense so you can get a hold of him to control ties. If you like to shoot from the open, use body fakes to set-up low ankle single or double. Too many athletes stand around and then dive in. No one has executed the low ankle single as well as John Smith. This is because few athletes have trained and conditioned themselves to create the motion that he had. Precise technique, quick level change, and unorthodox flexibility were undoubtedly some of the keys to John’s success too. One thing many athletes are lacking is the motion he created. I trained with John at every Olympic & World Team Training Camp from 1984-1992. I speak from personal experience. When he was not moving well, I could stop him with a front headlock. When he was moving intensely, he was practically unstoppable. If you want to get more effective with low single, create more motion and body fakes.
Keep wrestling through the end of every period. It disgusts me to see wrestlers rest at end of periods. This is a great time to score, or at very least, work your opponent’s head and wear him down. Never get caught on your heels and scored upon at the end of a period. My athletes often score with the blast double, low single, or snap down during final 15 seconds of period.
Strive to finish every period on top and definitely not on bottom! I wonder how many wrestlers who get ridden out to the end of a period come back to win? Usually it is far less than 50 percent.
Never relax on the edge. Too many athletes get knocked on their butt on the edge and give up quick points. This is a critical error. I encourage my athletes to wrestle in the center and to know where the edge is. You are much better off if you can see the edge as opposed to having your back to it and being vulnerable. Wrestlers should circle in immediately when pushed near the edge.
Stay focused no matter what happens. Too many athletes get visibly frustrated if they make a mistake or get a bad call. Do not do this! Get right back in there and keep plugging away to score and win.
Believe in yourself no matter what happens. You must believe you can win when you step on the mat as well as when you fall behind. Never doubt yourself. Remember McIlravy’s comeback victory in NCAA Finals his freshman year.
Be tough when you are tired! I tell my athletes this often. We can talk technique and tactics, but when it comes down to it, you must execute your technique and tactics during the final moments and seconds of close matches if you are going to reach your highest goals. Learning and understanding the game will only benefit you if you have pushed yourself to higher mental and physical thresholds daily throughout the season.
Once your season is over, assess what you need to do to improve. Make and follow a training plan that will allow you to live your dreams.
State tournaments are also very exciting! I will be following the success of my summer camp students by attending six different state high school tournaments between February 16 and March 10. The High School Nationals, National Open, World Cup and World Team Trials will be held in consecutive months. I will attend weekend tournaments with my youth club between these events making for a very busy spring. I will share some of my observations from these national tournaments with you in my upcoming AWN columns.
My most vivid memories from my wrestling career are undoubtedly state, national and Olympic competition. Of course, in order to excel in those events I was wrestling in hundreds of tournaments over two decades. Over 90% of what I remember is from the season-ending events. Winning my first State Championship is one of the most intensely satisfying experiences I have ever had on the mats. I was 15 years old and it was the culmination of a boyhood dream. When I made the Olympic Team I was already an adult. It was definitely very fulfilling, but different from winning my first state championship. I have boxes of memorabilia in my basement, but all I display in my office are the few with the most significant meaning from the season-ending tournaments.
Towards the end of the season I tell the high school athletes that I work with "What you achieve at the state tournament will become memories of a lifetime". Over time, no one will remember exactly what your regular season record was. Throughout your life people will ask, did you get to state? Did you place? Did you get to NCAA’s? Did you place? These season’s ending tournaments are your chance to shine. Make the most of your opportunities! Do not walk off the mat feeling you held anything back. If you give it your all, you will have no regrets regardless of the outcome. Seize the moment! RISE TO THE OCCASION!
So how do you "Rise to the Occasion" in your biggest matches? Few athletes perform at the same level in major competition as they do during the season. Unfortunately, many athletes tighten up and hold back. Great champions are able to get the most out of themselves when it counts! Champions perform at their "optimal level of emotional arousal" and do the little things necessary to win the close matches. Below are some simple suggestions, in no particular order, which will help you win your big matches when it counts the most.
Intense drilling will help you perform instinctively in the heat of battle.
Fight for every point in the practice room. This scrambling instinct will help you in matches.
Always think positively, particularly during the weeks and days leading up to major competition.
Visualize yourself executing your game plan, winning against your toughest competition, and having your hand raised in the championship venue as your cheering section cheers.
Study videotape of some of your best matches. This will help you visualize and think positively. Study video of your toughest potential opponents and picture yourself implementing the game plan you need to defeat these adversaries will also help you.
Get proper rest and nutrition. Control your weight so that you can focus on your performance.
Warm up properly before matches. This helps prepare your body for battle, while helping reduce anxiety.
Be intense, yet relaxed, when you step on the mat to do battle! Allow me to elaborate on this key point. Over time, champions learn to develop a routine that allows them to consistently get to their optimal level of mental arousal level prior to matches. This mindset is different for everyone and can change over time. Each athlete is different. Coaches must help athletes identify when they were performing their best and what their mindset was going into the match. Personally, I performed at my best early in high school when I was totally psyched up and attacked my opponent relentlessly. As I matured and faced better competition on national level, I found that I could perform better when I was a little more relaxed. Don’t get me wrong; to be at my best I still had to be intense and focused, but not wound so tight that I did not react quickly or made mistakes.
Control the tempo and ties. The late, great Dave Schultz passed on this little pearl of wisdom to me. I specifically asked Dave when visiting his home in 1986, "Dave, you look so poised out there in competition. What are you thinking?" His response was simply, "I am looking to control tempo of match and control the ties".
Dave was a master of the 2 on 1 and front headlock (along with about every other hold for that matter). When Dave controlled a tie, he could score quickly in a variety of fashions depending on how his opponent reacted.
Use motion and body fakes to control the tempo and/or close the gap. Never stand around. Use body fakes to put your opponent on the defense so you can get a hold of him to control ties. If you like to shoot from the open, use body fakes to set-up low ankle single or double. Too many athletes stand around and then dive in. No one has executed the low ankle single as well as John Smith. This is because few athletes have trained and conditioned themselves to create the motion that he had. Precise technique, quick level change, and unorthodox flexibility were undoubtedly some of the keys to John’s success too. One thing many athletes are lacking is the motion he created. I trained with John at every Olympic & World Team Training Camp from 1984-1992. I speak from personal experience. When he was not moving well, I could stop him with a front headlock. When he was moving intensely, he was practically unstoppable. If you want to get more effective with low single, create more motion and body fakes.
Keep wrestling through the end of every period. It disgusts me to see wrestlers rest at end of periods. This is a great time to score, or at very least, work your opponent’s head and wear him down. Never get caught on your heels and scored upon at the end of a period. My athletes often score with the blast double, low single, or snap down during final 15 seconds of period.
Strive to finish every period on top and definitely not on bottom! I wonder how many wrestlers who get ridden out to the end of a period come back to win? Usually it is far less than 50 percent.
Never relax on the edge. Too many athletes get knocked on their butt on the edge and give up quick points. This is a critical error. I encourage my athletes to wrestle in the center and to know where the edge is. You are much better off if you can see the edge as opposed to having your back to it and being vulnerable. Wrestlers should circle in immediately when pushed near the edge.
Stay focused no matter what happens. Too many athletes get visibly frustrated if they make a mistake or get a bad call. Do not do this! Get right back in there and keep plugging away to score and win.
Believe in yourself no matter what happens. You must believe you can win when you step on the mat as well as when you fall behind. Never doubt yourself. Remember McIlravy’s comeback victory in NCAA Finals his freshman year.
Be tough when you are tired! I tell my athletes this often. We can talk technique and tactics, but when it comes down to it, you must execute your technique and tactics during the final moments and seconds of close matches if you are going to reach your highest goals. Learning and understanding the game will only benefit you if you have pushed yourself to higher mental and physical thresholds daily throughout the season.
Once your season is over, assess what you need to do to improve. Make and follow a training plan that will allow you to live your dreams.
to tell or not to tell
Disability Disclosure...That is the Question
WHAT IS DISCLOSURE?
Disclosure is the process of informing a potential employer that you have a disability. Many people are unsure as to whether or not they should inform potential employers about their disabilities, and at what point it would be appropriate to disclose this information.
DO I HAVE TO TELL POTENTIAL EMPLOYERS ABOUT MY DISABILITY?
You are not required to tell potential employers about your disability, and they cannot ask you about your condition. Disclosure is a personal choice dependent upon type of disability, how the disability will effect your work and your personal feelings. Explaining your disability and how it will effect your work is recommended, because most potential employers feel very positively towards those applicants whom they feel have been completely honest with them.
WHEN SHOULD I DISCLOSE MY DISABILITY?
There are several appropriate times to disclose your disability to a potential employer. You should decide when you would feel the most comfortable making this disclosure.
Application - Never state your disability under the health section of an employment application. This reinforces the stereotype that people with disabilities are unhealthy.
Resume - If you have had work experience (paid or volunteer) that is related to your disability, be sure to include it on your resume. However, never state your disability at the top of your resume, since this implies that you feel that it is a very important aspect of the job search process.
Cover Letter - Disclosing in a cover letter is appropriate, especially if your work experience clearly indicates that you have a disability. (See example). If you choose to disclose in your cover letter, you may want to staple the letter to the back of your resume so that the employer reads about your abilities before learning the specifics about your disability. Be aware that disclosing in a cover letter may lessen your chances of being granted an interview in some cases.
Interview Confirmation - Many people choose to disclose at this point. It would be very difficult for the employer to back out of the interview at this late time. Also, employers react more favorably to this type of disclosure than to the "shock" tactic. (See #5). When you call to confirm your interview, be sure to talk directly to the person who will be interviewing you. (See example).
Interview - Some people do not disclose their disabilities, and simply show up at the interview, "shocking" the interviewer. This tactic is not recommended, since employers often feel unprepared, embarrassed, and even hostile. The first five minutes of the interview are the most important, and you do not want to spend them in uncomfortable silence.
No matter when you decide to disclose, you will want to present your disability in the most positive way possible. Make sure to discuss the following:
Disclose your disability - you do not need to go into extensive detail.
Describe your skills and specifically how you will do the job.
Show that you are aware of attitudinal barriers that you may encounter in an office, and be prepared to discuss how you make others feel more comfortable around you.
Mention that you do not expect special treatment.
Specify that you have references to verify your work experience upon request.
The most important aspect of disclosing your disability is presenting yourself as a problem-solver rather than a problem-creator. You are someone who can do the job and help work towards greater productivity. Above all, you can compete on equal terms with people who do not have disabilities.
DISCLOSING DURING THE INTERVIEW CONFIRMATION (SAMPLE)
Call to confirm the interview. Make sure to ask to speak directly with the person who will be conducting the interview.
Confirm the date, time, and location of the interview.
Disclose your disability. Example: "I want to be frank with you. I use a wheelchair because my legs are paralyzed as a result of an accident. However, I assure you that my disability will not effect my ability to work or my attendance record. I wanted to let you know about my disability in advance to avoid catching you off guard at the interview. Please feel free during the course of the interview to address any questions or concerns about how my disability might affect my work performance."
Close the conversation positively. "Thank you for your time. I am looking forward to meeting with you and discussing the possibilities for employment.
SAMPLE COVER LETTER FOR DISCLOSURE
Harold Stone
113 Bay St.
Tuckahoe, NJ 08003
Ms. Elizabeth Trent
Personnel Director
Mann Industries, Inc.
2356 Sutter Pike
Ritter, NJ 08836
Dear Ms. Trent,
I am responding to your advertisement for an assistant in your finance department. As I have stated on my resume, I graduate with a B.S. in Business, with a concentration in finance. I worked as an intern at Dean Witter, Inc. for the duration of my senior year.
In addition to my experience at Dean Witter, Inc., I have worked as a volunteer leader at the YMCA of Tuckahoe for the past three years. I feel that this experience has helped me learn how to work effectively with others in a supervisory capacity.
I wish to be honest with you. I have used a wheelchair since my tenth birthday, due to an automobile accident. My disability does not interfere in any way with my ability to perform the skills needed in a finance department. I would be happy to answer any questions that you may have concerning this matter.
I hope that I will have the opportunity to meet with you to discuss my qualifications for this position. I will call you in a few days to arrange an interview at a mutually convenient time.
Sincerely,
Harold Stone
Enclosure
WHAT IS DISCLOSURE?
Disclosure is the process of informing a potential employer that you have a disability. Many people are unsure as to whether or not they should inform potential employers about their disabilities, and at what point it would be appropriate to disclose this information.
DO I HAVE TO TELL POTENTIAL EMPLOYERS ABOUT MY DISABILITY?
You are not required to tell potential employers about your disability, and they cannot ask you about your condition. Disclosure is a personal choice dependent upon type of disability, how the disability will effect your work and your personal feelings. Explaining your disability and how it will effect your work is recommended, because most potential employers feel very positively towards those applicants whom they feel have been completely honest with them.
WHEN SHOULD I DISCLOSE MY DISABILITY?
There are several appropriate times to disclose your disability to a potential employer. You should decide when you would feel the most comfortable making this disclosure.
Application - Never state your disability under the health section of an employment application. This reinforces the stereotype that people with disabilities are unhealthy.
Resume - If you have had work experience (paid or volunteer) that is related to your disability, be sure to include it on your resume. However, never state your disability at the top of your resume, since this implies that you feel that it is a very important aspect of the job search process.
Cover Letter - Disclosing in a cover letter is appropriate, especially if your work experience clearly indicates that you have a disability. (See example). If you choose to disclose in your cover letter, you may want to staple the letter to the back of your resume so that the employer reads about your abilities before learning the specifics about your disability. Be aware that disclosing in a cover letter may lessen your chances of being granted an interview in some cases.
Interview Confirmation - Many people choose to disclose at this point. It would be very difficult for the employer to back out of the interview at this late time. Also, employers react more favorably to this type of disclosure than to the "shock" tactic. (See #5). When you call to confirm your interview, be sure to talk directly to the person who will be interviewing you. (See example).
Interview - Some people do not disclose their disabilities, and simply show up at the interview, "shocking" the interviewer. This tactic is not recommended, since employers often feel unprepared, embarrassed, and even hostile. The first five minutes of the interview are the most important, and you do not want to spend them in uncomfortable silence.
No matter when you decide to disclose, you will want to present your disability in the most positive way possible. Make sure to discuss the following:
Disclose your disability - you do not need to go into extensive detail.
Describe your skills and specifically how you will do the job.
Show that you are aware of attitudinal barriers that you may encounter in an office, and be prepared to discuss how you make others feel more comfortable around you.
Mention that you do not expect special treatment.
Specify that you have references to verify your work experience upon request.
The most important aspect of disclosing your disability is presenting yourself as a problem-solver rather than a problem-creator. You are someone who can do the job and help work towards greater productivity. Above all, you can compete on equal terms with people who do not have disabilities.
DISCLOSING DURING THE INTERVIEW CONFIRMATION (SAMPLE)
Call to confirm the interview. Make sure to ask to speak directly with the person who will be conducting the interview.
Confirm the date, time, and location of the interview.
Disclose your disability. Example: "I want to be frank with you. I use a wheelchair because my legs are paralyzed as a result of an accident. However, I assure you that my disability will not effect my ability to work or my attendance record. I wanted to let you know about my disability in advance to avoid catching you off guard at the interview. Please feel free during the course of the interview to address any questions or concerns about how my disability might affect my work performance."
Close the conversation positively. "Thank you for your time. I am looking forward to meeting with you and discussing the possibilities for employment.
SAMPLE COVER LETTER FOR DISCLOSURE
Harold Stone
113 Bay St.
Tuckahoe, NJ 08003
Ms. Elizabeth Trent
Personnel Director
Mann Industries, Inc.
2356 Sutter Pike
Ritter, NJ 08836
Dear Ms. Trent,
I am responding to your advertisement for an assistant in your finance department. As I have stated on my resume, I graduate with a B.S. in Business, with a concentration in finance. I worked as an intern at Dean Witter, Inc. for the duration of my senior year.
In addition to my experience at Dean Witter, Inc., I have worked as a volunteer leader at the YMCA of Tuckahoe for the past three years. I feel that this experience has helped me learn how to work effectively with others in a supervisory capacity.
I wish to be honest with you. I have used a wheelchair since my tenth birthday, due to an automobile accident. My disability does not interfere in any way with my ability to perform the skills needed in a finance department. I would be happy to answer any questions that you may have concerning this matter.
I hope that I will have the opportunity to meet with you to discuss my qualifications for this position. I will call you in a few days to arrange an interview at a mutually convenient time.
Sincerely,
Harold Stone
Enclosure
misc wrestling
for wrists/forearms
Do lots of wrist work like plate curls, wirst curls, and sledgehammer levering.
Do lots of wrist work like plate curls, wirst curls, and sledgehammer levering.
brown rice, rolled oats, and sweet potatoes
anyways, you need to go ahead and start setting up a cutting diet and regiment. until you get that squared away, go ahead and make very small changes to your current diet to begin lowering your calories. remove empty calories such as SODAS, chips, candy, ice cream, FAST FOOD, and most baked goods. also start replacing bad food choices for better ones such as:
-skim milk for whole milk
-light wheat bread for white bread
-brown rice for white rice
-sweet potatoes for white potatoes
-diet soda for regular soda
-sugar free jello for ice cream
-light dressing instead of regular dressing
-egg whites for whole eggs
-grilled meats for fried or breaded meats
-salads for creamed soups or bread at a resteraunt
-fruit instead of most snack foods
these are just a few suggestions on how to get started. what you really need to do is sit down and right out a hypocaloric diet that you can stick w/and enjoy to a certain extent. you also need to begin cardio workouts as soon as possible. if you have wrestling practice, bust your ass and then go put in one extra mile after its over. if no practice, go put in 3 or 4 miles if you can. not only will this help you shed some body fat, it will get you in shape to wrestle, too. good luck on the mat man. keep asking if you have any more questions.
One more suggestion for substitute good foods instead of bad,
water for soda
The only fluids you really need to be drinking are:
Water
milk
whey protein shakes
EFA's if you take em.
Try to stay away from fruit juices such as orange juice, because they are loaded with sugar, and don't always have the same amount of phytochemicals and other nutrients that the actual fruits have. Eat plenty of fruits and vegetables.
Monday: Weight lift/ light run at night time 2miles
Tuesday: Swim
Wedsdau: Weight lift/ light run at night time 2miles
Thursday:Rest
Friday: Swim
Saturday: Weight lift/ heavy run at night time 3-4miles
Sunday: off
swimming is great for muscular endurance.
Dont neglect your cardio. If u cant go 3rounds. You can lose alot of matchs.
work more on wrestling form, heavy lifting, and explosiveness.
drill drill drill drill drill drill get on a mat and drill atleast 2-3 times a week I wrestle in college right now and all we do in the off season is drill, lift weights 3 times a week and do light cardio but the most important thing to do it drill and get involved in freestyle and greco both will help your mat awareness and give you some matches
what do you think was your biggest weakness last season? Strength, endurance, speed or technique. Whatever you think you need to work on. I wrestled 135 and there were some guys I thought were strong enough to wrestle with the heavy weights. I had everthing else just thought I could be a little stronger. I guess that's why I took an interest in bodybuilding. Maybe hit the weights hard until next season and put on some good lean musle and keep your endurance and speed up. Also practice with people on the team and learn more technical stuff. Technique is the key to wrestling not strength. But it would sure help a lot. I wasn't very strong at all but I had a great opportunity to practice with our captain who was a 4 time state champ and fourth place national finisher in high school. He taught me a lot of technical stuff that made up for my weakness and took me to state my first year. Well i hope this helps so focus on weaknesses. Good Luck!!
--------------------------------------------------------------------------------
The offseason is the time to build your strength and work on technique and learn new moves. Start your endurance with longer runs in the summer and work to interval training prior to the season. Its noted that it takes 6-8 weeks to hit top conditioning so plan plan plan
Your bumping up 30 pounds in 8 months? I sugjest a lot of cookies, and high fat foods like McDonalds, because without steroids you probably won't be putting on 30 pounds in 8 months.
The best thing to get better at wrestling, is wrestling hands down. No matter how much you run, how much you lift, wrestling is always the best - not to mention fun.
Peopl can put on 30 pounds in 8 months, but they are serious body builders, your a wrestler, you don't need huge biceps, you don't need huge calves, just train your triceps, forearms, legs, and abs.
If you really want to yolk up, or fat up to 160 than consider completely altering you wrestling style, unless your going to wrestle state you won't find a lot of very fast wrestlers at that weight class, this might be good for you or bad.
the mat.com
grapplersgym.com
Do lots of wrist work like plate curls, wirst curls, and sledgehammer levering.
Do lots of wrist work like plate curls, wirst curls, and sledgehammer levering.
brown rice, rolled oats, and sweet potatoes
anyways, you need to go ahead and start setting up a cutting diet and regiment. until you get that squared away, go ahead and make very small changes to your current diet to begin lowering your calories. remove empty calories such as SODAS, chips, candy, ice cream, FAST FOOD, and most baked goods. also start replacing bad food choices for better ones such as:
-skim milk for whole milk
-light wheat bread for white bread
-brown rice for white rice
-sweet potatoes for white potatoes
-diet soda for regular soda
-sugar free jello for ice cream
-light dressing instead of regular dressing
-egg whites for whole eggs
-grilled meats for fried or breaded meats
-salads for creamed soups or bread at a resteraunt
-fruit instead of most snack foods
these are just a few suggestions on how to get started. what you really need to do is sit down and right out a hypocaloric diet that you can stick w/and enjoy to a certain extent. you also need to begin cardio workouts as soon as possible. if you have wrestling practice, bust your ass and then go put in one extra mile after its over. if no practice, go put in 3 or 4 miles if you can. not only will this help you shed some body fat, it will get you in shape to wrestle, too. good luck on the mat man. keep asking if you have any more questions.
One more suggestion for substitute good foods instead of bad,
water for soda
The only fluids you really need to be drinking are:
Water
milk
whey protein shakes
EFA's if you take em.
Try to stay away from fruit juices such as orange juice, because they are loaded with sugar, and don't always have the same amount of phytochemicals and other nutrients that the actual fruits have. Eat plenty of fruits and vegetables.
Monday: Weight lift/ light run at night time 2miles
Tuesday: Swim
Wedsdau: Weight lift/ light run at night time 2miles
Thursday:Rest
Friday: Swim
Saturday: Weight lift/ heavy run at night time 3-4miles
Sunday: off
swimming is great for muscular endurance.
Dont neglect your cardio. If u cant go 3rounds. You can lose alot of matchs.
work more on wrestling form, heavy lifting, and explosiveness.
drill drill drill drill drill drill get on a mat and drill atleast 2-3 times a week I wrestle in college right now and all we do in the off season is drill, lift weights 3 times a week and do light cardio but the most important thing to do it drill and get involved in freestyle and greco both will help your mat awareness and give you some matches
what do you think was your biggest weakness last season? Strength, endurance, speed or technique. Whatever you think you need to work on. I wrestled 135 and there were some guys I thought were strong enough to wrestle with the heavy weights. I had everthing else just thought I could be a little stronger. I guess that's why I took an interest in bodybuilding. Maybe hit the weights hard until next season and put on some good lean musle and keep your endurance and speed up. Also practice with people on the team and learn more technical stuff. Technique is the key to wrestling not strength. But it would sure help a lot. I wasn't very strong at all but I had a great opportunity to practice with our captain who was a 4 time state champ and fourth place national finisher in high school. He taught me a lot of technical stuff that made up for my weakness and took me to state my first year. Well i hope this helps so focus on weaknesses. Good Luck!!
--------------------------------------------------------------------------------
The offseason is the time to build your strength and work on technique and learn new moves. Start your endurance with longer runs in the summer and work to interval training prior to the season. Its noted that it takes 6-8 weeks to hit top conditioning so plan plan plan
Your bumping up 30 pounds in 8 months? I sugjest a lot of cookies, and high fat foods like McDonalds, because without steroids you probably won't be putting on 30 pounds in 8 months.
The best thing to get better at wrestling, is wrestling hands down. No matter how much you run, how much you lift, wrestling is always the best - not to mention fun.
Peopl can put on 30 pounds in 8 months, but they are serious body builders, your a wrestler, you don't need huge biceps, you don't need huge calves, just train your triceps, forearms, legs, and abs.
If you really want to yolk up, or fat up to 160 than consider completely altering you wrestling style, unless your going to wrestle state you won't find a lot of very fast wrestlers at that weight class, this might be good for you or bad.
the mat.com
grapplersgym.com
unknowns
you really have the potential to be a counselor. - unknown
Well I just wanted to say hi, hope you have fun and to send my regards, for whatever paths we choose, I will always love you, Neyda and Jimena no matter what. - unknown
Well I just wanted to say hi, hope you have fun and to send my regards, for whatever paths we choose, I will always love you, Neyda and Jimena no matter what. - unknown
GOD’S CURE FOR POVERTY
FEARFUL CIRCUMSTANCES CANNOT BREAK GOD’S PROMISES
Alexander H. Kerr was converted under the ministry of Dwight L. Moody at the age of fourteen and joined the Presbyterian Church at Philadelphia. In 1902 Mr. Kerr read the book entitled, "Judah’s Sceptre and Joseph’s Birthright," by Bishop Allen.
In his book Bishop Allen referred to the vow Jacob made in Genesis 28, where we find the following words, "Of all that Thou shalt give me, I will surely give the tenth unto Thee."
Twenty years later this same Jacob returned to his home with servants and cattle in great abundance. He thus became one of the rich men of the East as a result of keeping his covenant of tithing with the Lord God. With some doubts, but with a sincere desire to test if the Bible is true, to prove without a shadow of doubt that there is a personal God and that His promises are from everlasting to everlasting, and that they are intended for people of this day.
Mr. Kerr, on June 1, 1902, made a special covenant to set aside a certain percentage of his income for the work of the Lord. At that time he had a mortgage on his little home, owed many obligations, and was burdened with cares and worries especially of a financial nature.
However, he was determined to prove God as did Jacob (Prov. 3:9- 10; Lev. 27:30-32; Gen. 14:20, 13:2; especially Mal. 3:7-18).
Mr. Kerr often remarked that if modern-day skeptics wanted proof that there is a God, and that the Bible is His Holy Word and all its promises are true, all that is necessary is to tithe for one year, and God will prove to them without doubt that He is "the same yesterday, and today, and forever" (Heb. 13:8). Within three months after Mr. Kerr began to tithe, unexpected and unforeseen blessings came to him – so much so that it seemed to him that God had thus opened his eyes to behold His love and His faithfulness to His promises, especially made in regard to tithing or giving one-tenth. "According to Your Faith Be It unto You" Matthew 9:29
That same year Mr. Kerr, with a very small capital but with strong faith in God’s tithing promises contained in Malachi 3:10-12, organized the firm known as the Kerr Glass Manufacturing Company which eventually became one of the largest firms selling fruit jars in the United States. The jars were manufactured for him in San Francisco. At the time of the San Francisco earthquake (1906) this firm was manufacturing his fruit jars. Mr. Kerr had put practically every cent he had in the world into this fruit jar enterprise and then came the earthquake!
His friends came to him and said, "Kerr, you are a ruined man." He replied, "I don’t believe it…. I know God will not go back on His promises." He wired to San Francisco, and received the following reply: "Your factory is in the heart of the fire, and undoubtedly is destroyed. The heat is so intense we will be unable to find out anything for some days."
What a time of testing this was! But his faith in the Lord never wavered. He believed Malachi 3:11: "I will rebuke the devourer for your sakes, and he shall not destroy the fruits of your ground." He stood on this promise unmoved. About a week after the earthquake and fire, a second telegram arrived saying: "Everything for a mile and a half on all sides of the factory burned; but your factory was miraculously saved." God’s Word cannot return to Him void (Isa. 55:8-11).
Mr. Kerr immediately boarded a train for San Francisco. This factory was a two-story wooden building containing the huge tanks where the glass was melted. These tanks were kept at extremely high temperatures. Oil was used for fuel, and therefore this building was the most inflammable in San Francisco. The fire had raged on all sides of this glass factory, creeping up to the wooden fence surrounding the building and even scorching it. Then the flames and fire leaped around and over and beyond the building, burning everything in its path. However, not even the wooden fence was burned, nor the building and not a single glass jar was cracked by earthquake or fire.
This was nothing short of a miracle of God’s divine power in protecting this man who held his faith that God’s promises made to those who tithe would never be broken by any circumstances!
In 1912, Mr. Kerr wrote his first leaflet on the subject of tithing entitled, “GOD’S CURE FOR POVERTY.” This was followed by another tract entitled, GOD’S LOVING MONEY RULE FOR YOUR FINANCIAL PROSPERITY.” Every case of fruit jars that left the factory contained one of these leaflets.
He advertised to give them away to people who would judiciously scatter them, bearing the entire cost himself. From 1912 to his death, February 9,, 1924, he had freely distributed more than five million of these leaflets.
Three weeks before his death he addressed the members of the First Baptist Church of Riverside, California, on the blessings and riches of tithing possessions, income and increase. Every business in which he had interests tithed. His returns were so great that he created a Tithing Fund and had it incorporated.
His tithing gifts went around the world, for he was deeply interested in missions at home and abroad. He gave liberally. He was greatly interested in the distribution of Testaments, Gospels and religious literature.
He Rose from poverty to millions because he believed that God would honor his promise to pour out his blessings today upon those who would accurately and carefully tithe or set aside one tenth of their possessions, salary, or income, for the Lord’s work.
Mr. Kerr was able to bless others because he believed that God would honor His promise to pour out His blessings today upon those who would accurately and carefully tithe – to set aside one-tenth of their possessions, salary or income for the Lord’s work.
Alexander H. Kerr was converted under the ministry of Dwight L. Moody at the age of fourteen and joined the Presbyterian Church at Philadelphia. In 1902 Mr. Kerr read the book entitled, "Judah’s Sceptre and Joseph’s Birthright," by Bishop Allen.
In his book Bishop Allen referred to the vow Jacob made in Genesis 28, where we find the following words, "Of all that Thou shalt give me, I will surely give the tenth unto Thee."
Twenty years later this same Jacob returned to his home with servants and cattle in great abundance. He thus became one of the rich men of the East as a result of keeping his covenant of tithing with the Lord God. With some doubts, but with a sincere desire to test if the Bible is true, to prove without a shadow of doubt that there is a personal God and that His promises are from everlasting to everlasting, and that they are intended for people of this day.
Mr. Kerr, on June 1, 1902, made a special covenant to set aside a certain percentage of his income for the work of the Lord. At that time he had a mortgage on his little home, owed many obligations, and was burdened with cares and worries especially of a financial nature.
However, he was determined to prove God as did Jacob (Prov. 3:9- 10; Lev. 27:30-32; Gen. 14:20, 13:2; especially Mal. 3:7-18).
Mr. Kerr often remarked that if modern-day skeptics wanted proof that there is a God, and that the Bible is His Holy Word and all its promises are true, all that is necessary is to tithe for one year, and God will prove to them without doubt that He is "the same yesterday, and today, and forever" (Heb. 13:8). Within three months after Mr. Kerr began to tithe, unexpected and unforeseen blessings came to him – so much so that it seemed to him that God had thus opened his eyes to behold His love and His faithfulness to His promises, especially made in regard to tithing or giving one-tenth. "According to Your Faith Be It unto You" Matthew 9:29
That same year Mr. Kerr, with a very small capital but with strong faith in God’s tithing promises contained in Malachi 3:10-12, organized the firm known as the Kerr Glass Manufacturing Company which eventually became one of the largest firms selling fruit jars in the United States. The jars were manufactured for him in San Francisco. At the time of the San Francisco earthquake (1906) this firm was manufacturing his fruit jars. Mr. Kerr had put practically every cent he had in the world into this fruit jar enterprise and then came the earthquake!
His friends came to him and said, "Kerr, you are a ruined man." He replied, "I don’t believe it…. I know God will not go back on His promises." He wired to San Francisco, and received the following reply: "Your factory is in the heart of the fire, and undoubtedly is destroyed. The heat is so intense we will be unable to find out anything for some days."
What a time of testing this was! But his faith in the Lord never wavered. He believed Malachi 3:11: "I will rebuke the devourer for your sakes, and he shall not destroy the fruits of your ground." He stood on this promise unmoved. About a week after the earthquake and fire, a second telegram arrived saying: "Everything for a mile and a half on all sides of the factory burned; but your factory was miraculously saved." God’s Word cannot return to Him void (Isa. 55:8-11).
Mr. Kerr immediately boarded a train for San Francisco. This factory was a two-story wooden building containing the huge tanks where the glass was melted. These tanks were kept at extremely high temperatures. Oil was used for fuel, and therefore this building was the most inflammable in San Francisco. The fire had raged on all sides of this glass factory, creeping up to the wooden fence surrounding the building and even scorching it. Then the flames and fire leaped around and over and beyond the building, burning everything in its path. However, not even the wooden fence was burned, nor the building and not a single glass jar was cracked by earthquake or fire.
This was nothing short of a miracle of God’s divine power in protecting this man who held his faith that God’s promises made to those who tithe would never be broken by any circumstances!
In 1912, Mr. Kerr wrote his first leaflet on the subject of tithing entitled, “GOD’S CURE FOR POVERTY.” This was followed by another tract entitled, GOD’S LOVING MONEY RULE FOR YOUR FINANCIAL PROSPERITY.” Every case of fruit jars that left the factory contained one of these leaflets.
He advertised to give them away to people who would judiciously scatter them, bearing the entire cost himself. From 1912 to his death, February 9,, 1924, he had freely distributed more than five million of these leaflets.
Three weeks before his death he addressed the members of the First Baptist Church of Riverside, California, on the blessings and riches of tithing possessions, income and increase. Every business in which he had interests tithed. His returns were so great that he created a Tithing Fund and had it incorporated.
His tithing gifts went around the world, for he was deeply interested in missions at home and abroad. He gave liberally. He was greatly interested in the distribution of Testaments, Gospels and religious literature.
He Rose from poverty to millions because he believed that God would honor his promise to pour out his blessings today upon those who would accurately and carefully tithe or set aside one tenth of their possessions, salary, or income, for the Lord’s work.
Mr. Kerr was able to bless others because he believed that God would honor His promise to pour out His blessings today upon those who would accurately and carefully tithe – to set aside one-tenth of their possessions, salary or income for the Lord’s work.
Remember What You Hunger For – I hunger and Thirst for You.
I hunger and thirst for you, oh Lord, come fill my soul.
When I am found in your presence Lord, my flesh and bones take rest.
My soul is touched with a love I trust completely.
I will bless you forever, Lord, as long I live.
You understand, so I lift my hands and call upon your name.
Holding me warm under wing, I will sing for joy.
I will sing to you.
I will cling to you.
Your love is better than life.
Do It Daily – I Will Go
Show me your path oh Lord, fill me with joy. Give me the footsteps to walk in. Your hand will point the way of my life. And with you by my side I will go.
Walking, I have traveled so long on my own long, in a sea of people alone now.
Trust is powerless to pride.
But your grace is beginning inside.
DO not fear… words I have trouble embracing.
For fear is the path of my making.
Freedom the privilege of few.
Yet here I am standing with you.
Relieve me from the clutches that harm and receive me as we walk arm in arm.
I hunger and thirst for you, oh Lord, come fill my soul.
When I am found in your presence Lord, my flesh and bones take rest.
My soul is touched with a love I trust completely.
I will bless you forever, Lord, as long I live.
You understand, so I lift my hands and call upon your name.
Holding me warm under wing, I will sing for joy.
I will sing to you.
I will cling to you.
Your love is better than life.
Do It Daily – I Will Go
Show me your path oh Lord, fill me with joy. Give me the footsteps to walk in. Your hand will point the way of my life. And with you by my side I will go.
Walking, I have traveled so long on my own long, in a sea of people alone now.
Trust is powerless to pride.
But your grace is beginning inside.
DO not fear… words I have trouble embracing.
For fear is the path of my making.
Freedom the privilege of few.
Yet here I am standing with you.
Relieve me from the clutches that harm and receive me as we walk arm in arm.
Thursday, March 25, 2010
March 25, 2010 Sharing God’s Word
TODAY'S ENCOURAGING WORD
A truly wise person uses few words; a person with understanding is even-tempered.
-- Proverbs 17:27
WHOM TO PRAY FOR
I exhort therefore, that, first of all, supplications, prayers, intercessions, and giving of thanks, be made for all men.
1 Timothy 2:1
Let no one ever say that he has nothing to pray about, or that he doesn't know how to pray in God's will, for it is always in the will of God to pray for other people! This is a great gift that any Christian can give, even if he is penniless or bedridden. There are none so poor as to be unable to afford such a gift, nor can even the wealthiest give a finer gift.
Note just a few of the relevant commandments to believers: First, we are to pray for all fellow Christians: "Praying always with all prayer and supplication in the Spirit, and watching thereunto with all perseverance and supplication for all saints" (Ephesians 6:18). We should also pray for the lost. Jesus commanded: "The harvest truly is great, but the laborers are few: pray ye therefore the Lord of the harvest, that he would send forth laborers into his harvest" (Luke 10:2).
There is a special command to pray for sick disciples. "Pray one for another, that ye may be healed" (James 5:16). We are even told to pray for our enemies. "Bless them that curse you, and pray for them which despitefully use you" (Luke 6:28).
We are told to pray for Christian brethren who "sin a sin which is not unto death" (1 John 5:16), though if the sin has already led to physical death (as in 1 Corinthians 11:30), there is no warrant for further prayer in that case. Finally, we are especially admonished to pray "for kings, and for all that are in authority" (1 Timothy 2:2), and for the ministries of those who proclaim the gospel (Colossians 4:2-4). In short, in the words of our text, we should offer up supplications, prayers, intercessions, and thanksgiving for all men everywhere, "for this is the will of God in Christ Jesus concerning you" (1 Thessalonians 5:18).
PRAYER IN TIMES OF GLOBAL STRIFE
We come to you, Lord,
Knowing you are the source of life and unity.
Help us at this time, when war and rumours of war
weigh heavily on us.
Bring your peace to a divided world.
Amen.
Forward to your family and friends!
Want to be added to list or removed from list? Email sgw316@gmail.com and indicate to be added or removed.
God Bless You!
A truly wise person uses few words; a person with understanding is even-tempered.
-- Proverbs 17:27
WHOM TO PRAY FOR
I exhort therefore, that, first of all, supplications, prayers, intercessions, and giving of thanks, be made for all men.
1 Timothy 2:1
Let no one ever say that he has nothing to pray about, or that he doesn't know how to pray in God's will, for it is always in the will of God to pray for other people! This is a great gift that any Christian can give, even if he is penniless or bedridden. There are none so poor as to be unable to afford such a gift, nor can even the wealthiest give a finer gift.
Note just a few of the relevant commandments to believers: First, we are to pray for all fellow Christians: "Praying always with all prayer and supplication in the Spirit, and watching thereunto with all perseverance and supplication for all saints" (Ephesians 6:18). We should also pray for the lost. Jesus commanded: "The harvest truly is great, but the laborers are few: pray ye therefore the Lord of the harvest, that he would send forth laborers into his harvest" (Luke 10:2).
There is a special command to pray for sick disciples. "Pray one for another, that ye may be healed" (James 5:16). We are even told to pray for our enemies. "Bless them that curse you, and pray for them which despitefully use you" (Luke 6:28).
We are told to pray for Christian brethren who "sin a sin which is not unto death" (1 John 5:16), though if the sin has already led to physical death (as in 1 Corinthians 11:30), there is no warrant for further prayer in that case. Finally, we are especially admonished to pray "for kings, and for all that are in authority" (1 Timothy 2:2), and for the ministries of those who proclaim the gospel (Colossians 4:2-4). In short, in the words of our text, we should offer up supplications, prayers, intercessions, and thanksgiving for all men everywhere, "for this is the will of God in Christ Jesus concerning you" (1 Thessalonians 5:18).
PRAYER IN TIMES OF GLOBAL STRIFE
We come to you, Lord,
Knowing you are the source of life and unity.
Help us at this time, when war and rumours of war
weigh heavily on us.
Bring your peace to a divided world.
Amen.
Forward to your family and friends!
Want to be added to list or removed from list? Email sgw316@gmail.com and indicate to be added or removed.
God Bless You!
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