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Lets take a look at the typical year for a wrestler. During the off-season, the wrestler is in the gym lifting weights. The workouts are intense. The wrestler eats normally, sustaining muscle, and adding strength to their body. The wrestler might compete occasionally in a tournament or go to a wrestling camp. The wrestler is learning more moves, and skills, along with improved strength. All is good. Things look great for the upcoming season!

Then the season arrives. The wrestler decides to cut 15-20 lbs. to move to a lower weight class, where they will be big, strong, and ready for any competition. The wrestler eats very little, runs a lot (even with plastic suits on), spits, uses saunas, etc. to make weight. The wrestler makes weight. The wrestler has a good season, making weight each week, and binging after each match.

BUT THE WRESTLER COMES UP SHORT OF THEIR POTENTIAL!

The wrestler doesnt understand. He practices hard, really hard! He dropped two weight classes, and makes weight each week. He drills after practice, and works as hard or harder than anyone else in the mat room. He doesnt strength train during the season because he practices so much, and doesnt have the time or energy to work out. Besides, all that hard work in the weight room during the off-season has made him really strong!

Or did it?

If you are cutting weight for wrestling, and want to be the best your potential will allow, make sure you:

1. Keep Up Your Strength Training

During the off-season you want to work to gain as much strength as possible. I recommend training 3 times each week in the weight room, working the muscles that are used for wrestling. Be consistent and document your progress. Always strive to add a little more weight or repetitions. During the wrestling season, YOU HAVE TO STRENGTH TRAIN! You will not keep strength gained during the off-season if you neglect training during the season. If you are cutting weight, it is even more important to keep up your strength training. If you are cutting weight, practicing, and wrestling in dual meets and tournaments, your body is using its own muscle for food. You can prevent some of this by getting in a full body strength training workout every 4-5 days.

2. Eat More Frequently

Dont starve your body to make weight! If you starve your body, you are slowing your metabolism down. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By starving, you will cause a rebound effect, and have even more trouble making weight next season. The answer lies in trying to lose fat, not muscle and water. You do this by eating more frequently. Four smaller meals each day will allow you to lose body fat while sparing muscle, give you energy to wrestle hard, and be strong the entire match.

3. Give Your body The Correct Amount of Calories

To find out how many calories your body needs to keep up muscle while cutting weight, take your current body weight, and multiply times 13. This is the minimum number of calories you need to consume each day.

4. Eat a 40-30-30 Ratio

Now that you know how many calories you need to cut weight and still keep your muscle and strength that youve built up, you need to eat the proper ratio of protein, carbohydrates and fats. 40% of your calories should come from lean proteins (egg whites, turkey, lean beef, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (multi grain bread, baked potato, sweet potato, brown rice, oatmeal), and 30% of your calories should come from unsaturated fats (olive oil, nuts). Usually you dont have to figure in the fats other than a tiny bit of oil on a salad, because the meats that you consume will have a small percentage of fat that will suffice for the day.

5. Dont Jog excessively If Your Goal Is To Make Weight

Nothing is more grueling than a tough high school or college wrestling practice. You shouldnt get in the habit of jogging for miles, and miles each week in order to lose weight. First of all, it will not give you the endurance for wrestling like good old-fashioned live wrestling in practice will. If you try to lose weight by jogging, you will start eating the muscle off of your body. Aerobic activity is NOT an efficient means of losing fat. A controlled meal plan is the answer.

6. Dont Dehydrate

In order to wrestle at your best, and have your body working efficiently, you need to have all of the body systems working optimally. Each of your body systems requires water. If you have to lose a couple of pounds to make weight after you have followed the above tips, then you will restrict your water intake. Restricting water intake is not the same as not drinking water at all though. You still need to give yourself 3-4 ounces of water every 3 hours on days that you are trying to make weight. Remember, this is to keep up your strength. You need to plan well in order to do this right. Dont weight until two days before, and get drastic in your weight loss system.

7. Stay Away From Sugar

Wrestlers who cut weight by eating very little and doing excessive jogging tend to get sugar cravings. Sugar has no place in your wresting meal plan. The only time my clients consume sugar is immediately following an intense strength training session. If you are within 3 or 4 lbs. of your weight class, you might want to consume 60 grams or so of high glycemic carbohydrates (sugar) on the form of grape juice or apple juice within 20 minutes of your strength training session. This replenishes the bodys glycogen stores and helps with recuperation. In general, stay away from sugars. They have no long-term positive effects on your energy. They are much more likely to be converted and stored as fat.

Steve Preston is a nationally-recognized strength and conditioning coach for wrestlers. He is the owner of Wrestling Performance, a members-only website and forum for wrestlers, coaches, and parents who want strength, conditioning, and nutrition information for improved mat performance. Check it out at http://www.wrestlingperformance.com

posted by 2772  # 2:14 PM 0 comments

It seems like everybody and their brother wants to play golf these days. Stemming from the 1920s when walter Hagen became the first person to actually make a living by playing golf, to the 1960s when arguably the greatest player ever, Jack Nicklaus, made $33 with his first paycheck as a pro, golf has quickly become a multi-billion dollar industry, with players routinely making million dollar checks for a win, not to mention these ridiculous endorsement deals. Tiger woods makes grabbing a check for $100 million from Nike look like child's play.

Now you're saying, Hm, I want a piece of that. I'd better get some golf balls and clubs and hit the course. Ah, such a common mistake. What did you forget? Shoes!!

Now, wait a minute you say. They're just shoes, right? Wrong! Would a basketball player hit the hardwood wearing tennis shoes? Nope. He would risk spraining his ankle and couldn't move as effectively. Would a bowler hit the lanes wearing football cleats? Nope, he'd be on his butt in no time and well, the owner's may not think too kindly of cleats indoors. The case is the same in golf, but even more dramatic.

Not only do proper shoes keep your feet dry during play, but they will keep a very important tool of your golf swing rooted; your feet! Although it doesn't stand out as much clubs that fit properly, proper golf shoes are a key to developing a good swing. Why? Think about how much torque a golf swing puts on your legs and feet throughout the golf swing. Watch the pros when they blast their drives 330+ yards. As a they turn away from the ball, their feet fight to stay in place, rooted like two tree trunks to the ground by their cleats, and their cleats only. The same happens on the way down. They'll swing through with the torque on their feet almost ripping the ground below them, but their cleats keep them rooted throughout. Imagine how ugly this would be with no traction. They couldn't swing as hard without slipping, thus creating a lesser potential for distance.

A common mistake new golfers make is to hit the links in an old pair of tennis shoes, thinking golf shoes aren't important. Well I have news for you. If you go out in tennis shoes, it's going to be like swinging in socks on a tile floor. It doesn't exactly grip very well, especially when it's wet.

What this can lead to is a bad weight shift from the start, because your body's natural balancing mechanisms are doing everything they can to keep you on your feet. I see it all the time on the driving range. people are out to have some harmless fun whacking some golf balls, which is all in good fun of course. But then I see them twisting, slipping, and sliding all over the place from the massive amount of torque, all while ingraining bad swing habits.

So if you are serious about learning how to play golf, even just for recreation, do yourself a favor and pick up a good pair of golf shoes. Make sure the pair you decide to buy fit well. If your feet slide around in them, your balance can be thrown off as well. Make sure your toes are in the proper spots. And guys, golf shoes aren't masculine anyway, so check your ego at the door on this one fellas; and ladies, don't try to squeeze into a size smaller. You're gonna be on your feet a lot, so you'll want them to be comfortable. Tie them tight all the way down and you'll have the best chance of being balanced. But of course, be comfortable too.

If you're on a tight budget, you can get a pair of brand new FJ GreenJoys for $50, or an off brand for even less. I promise you, they will make a much bigger difference than that $80 dollar lob wedge you think you need.

Make sure your shoes fit right, have a good set of spikes in them, and you'll be well on your way to a stable base for golf and probably more distance as well.

You really want to know more about me? Wow, thanks!
As you can tell by reading, I know my stuff. Why?
Well I'm a PGTAA Class A Master teaching Professional
I've been playing golf for almost 20 years, so I get around
Give this link a gander if you want to increase your golf fitness - Fitness for Golf
View My Blog!
Thanks for reading!
Fairways, greens, Pars and Birdies!
Cody Wheeler

posted by 2772  # 6:51 AM 0 comments