SeanR

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  1. AS a strength and conditioning coach, and also 45 years of experience in the weight room (along with a successful body building record) I know that building muscle requires a number of variables to be favorable. First, you need high intensity lifting to stimulate growth. Next you need a caloric surplus to feed those muscles. Finally, you must manage cortisol levels that are elevated by high intensity training. The best way to manage cortisol? Take a day off (cortisol is also blunted via steroids...endemic in bodybuilding but a terrible choice for young wrestlers). That is why an off season weight program of 4-5 days a week builds more muscle than working out every day. These reason are also why I generally advocate only one, 2 days tops of weight training during wrestling season. If you are giving 100% in multiple 2 plus hour wrestling practices with tons of conditioning (IE elevating cortisol) and competing twice a week (IE making weight and limiting calories) the body has limited opportunity to grow from weight training. Having said that, weight training still is an extremely effective tool for wrestlers. However, I am still seeing lots of wrestlers spending 2 hours in the gym lifting after a 2 hour wrestling practice. I also notice that these wrestlers generally don't do well in competition. Here is what I advocate, and I would like to see what other coaches/wrestlers think: Ideally the best days for weight training are when you get a 2 day break from wrestling. For example, my sons team has no midweek tournament this week, just practice and then a huge tournament spread out over 2 days. If you get bumped on the first day (Friday) you don't wrestle Saturday, and will thus have Sat and Sunday off. In this case you want to pour yourself 100% into a fairly long and brutal weight day on Sat, and take Sunday off completely. The next best opportunity is when you have 1 day off. In that case, do an intense, but shorter work out. Stick to the basics, squat, deadlift, row, pull ups, and bench. For both workouts keep reps fairly high, in the 8-12 range. Heavy lifting is best done in the off season, in season is more about strength maintenance than putting on a lot of muscle. Finally, the third best scenario is to weight train on a day you had an easy practice. Again, shorten the weight training, possibly only focusing on half the body (upper vs lower) and leaving the rest for another day. Another important point: Never train on a day of, or a day before competition. Doing so is a recipe for disaster. I would like to hear what other coaches think. I know that there are people, like Kevin Jackson, who advocate lots of in season weight training, but that was more than 30 years ago when wrestlers also used saunas and plastic bags on the day of competition, all dated and proven ineffective technologies. Nonetheless, if you have had success I would like to hear about it.
  2. Thanks everyone, We are in Texas, so something closer would be John Smith's camp in Oklahoma. It is June 19th -23rd. http://www.osuwrestlingcamps.com/Technique_Camp.htm Since it is deep off season I believe a technique camp will be more beneficial than an intensive camp. IMO, the off season should be more focused on technique than conditioning, although we will be doing plenty of strength training. Any tips on any camps close to Texas will be greatly appreciated. Thanks!
  3. Thanks abs, great advice that I am following. He got pinned in his first two varsity matches and is facing an extremely tough tournament next week that will probably involve more losses. I support him 100% after his losses and focus upon the thing he did right, not he loss. Having said that, he is improving greatly. We have a stud at 165 (undefeated) and Matt (my son) is starting to beat him consistently in practice so he is improving rapidly. However he wrestles at 190. I have him on a high protein moderate carb diet and he is losing baby fat rapidly....but his weight is not dropping much, so it look like he will be at 190 this season. But like I said, he is improving rapidly. If he can mentally handle the losses (and like I said...I tell him I love him, support him, and am proud of him after these losses) he should be winning half his matches by the end of the season. He is working very hard in practice and finally is watching video of wresting techniques. Texas wrestling is generally weak....but the schools are huge (my son competes in 6a) meaning he schools have more than 3k students. That means even though wrestling is weak, you are going to get at least one stud in every weight class. What do you think of sending him to a wrestling camp the summer, like Purler?.
  4. SeanR

    Essential Tips For Wrestlers

    This extremely important topic merits more comments. Here is a sample diet I am doing for my son who started the season at 192 (and nearly 16% body fat from football) and wants to cut to 177 over a 5 week period. The key is nutrient timing. I group 66% of his carbs around his training. The first day he wrestled at 9 AM to 11. 8:30 Spinach Omelette small amount of at meal and small apple. 11:30 2 PM; 2 scoops of MM protein powder (50 grams protein 36 carbs) Banana. 2 PM 10 ounces of chicken breast, broccoli, strawberry and raspberry bowl 6 PM Yogurt 1.5 cup 1 scoop protein powder 8 PM 6 egg whites 2 yolks. Apple. 9 PM Sautéed spinach The next day he wrestles from 7 to 9PM: Fast until 12:30. Spinach Omelett 2:30 PM Yogurt 1.5 cup strawberry and small raspberry bowl 5PM Chicken breast broccoli and Yam/sweet potatoe 6PM 1 scoop MM protein powder (1 hour before training) 1 small glass of orange juice on way to training. After training, Lean ground beef burger on whole wheat. This type of diet will be continued throught the week As you can see, he is eating a good amount of food, however with long grueling wrestling practices he is losing nearly 3 pounds a week. He drinks at least a gallon of water per day.
  5. SeanR

    Dead Lifts Essential In Wrestling?

    Deadlifts are a fantastic exercise for anyone, especially wrestlers. However I see too many kids bouncing and yanking and using terrible technique...usually in an attempt to lift a max weight that will most likely get them injured. Use proper technique, keep reps in the 5 to 12 range (higher closer to/in season) and you will reap great benefits. One thing I do is have people use dumbbells which force better technique.
  6. Yes...my son is at a huge 6A Texas High School and as he advances plays less and less. He went from playing both defense and offense in 8th grade to just defense as a freshman on Freshman A (they have A and B here in football crazy Texas). He was an outside linebacker, but was not able to direct the defense so they moved him to fullback. He just is not playing with any fire anymore, he used to be so intense. Now he is not even starting at Fullback. That is why I just don't see any future for him in football, it is more a social thing and being cool. Next year he will be a Junior and will most likely make Varsity (he always does well in camp) but I doubt he will get a lot playing time. Now in wrestling, I am finally getting him to fall in love with the technical "art" side of the sport which of course will greatly improve his performance. He has 3 other kids at his weight but beats them all in practice so he has his varsity position locked up. He will likely be 215 next year and I don't see anyone beating him (as mentioned I helped found the club which feeds our high school...I know pretty much everyone coming in). If my son wrestled more he would be a winning junior next year, no doubt. He is now listening to me and trying lots of new stuff in practice and developing at a rapid rate. He lost his first 2 varsity matches, but will be winning by the end of the year. I am good at predicting future success and he is at a place where he is going to improve rapidly. Last night I approached him and did not mention a word about wrestling, but he brought it up and we talked about him watching videos and really getting into the sport 100%. We also had a talk about diet and training (my specialty area, I do it professionally). However, when wrestling ends, we are focusing 100% on strength/weight training for 8 weeks. He needs more upper body strength Then we will start wrestling 3 days a week in mid April, doing a maintenance weight program twice a week. That only gives him 3 months of off season wrestling, as football camp here in Texas starts in July. Football eats up 4 months. He only has 7 wrestling practices after football ends before his first match.
  7. Update: So I took your advice and pretty much decided to not bring up the topic again....however my son came up to me and said that football practice was not that hard/demanding on the body and he felt that he could wrestle one day a week (Sunday) at the club during football season. Interesting. This might work. What I will do is have him warm up, work technique, live wrestle, and then skip the conditioning at the last part of practice.
  8. Thank you....I will consider your response. His ultimate goal is to go out of state to a University. His grades are decent but that will not happen without a scholarship. He is talented enough in wrestling that he would get a D 2-3 if he wrestled year around, but you are correct, there is no way I can convince him of that. Based upon your response I just need to accept that he will live at home and go to Junior College and then the local university. The main problem is he entered high school without enough wrestling, he was already behind. I am in Texas, BTW. He club wrestled from age 7-9 twice a week....I purposely kept him from competition. I assumed that he would wrestle in Junior High, but when he got there were was no wrestling and no club w/in driving distance (Texas hates wrestling). Had he wrestled in Junior High he would have enough mat time to not need to play catch up at this point. But you are correct. From a psychological standpoint there is nothing I can do, even though I have access to some of the best wrestling coaches in the state (I am preparing a phenomenal former D 1 wrestler to get a pro card in bodybuilding...he will trade me private lessons, plus other great coaches). I am just making a rational decision. I prepare bodybuilders and combat athletes (many BJJ and MMA athletes) so I am good at recognizing potential. But I work mostly with adults, not kids, except for those I coach at the wrestling club I helped found. They are all 100% committed and are the best wrestlers on the team. But as you mention....kids must do what THEY want to do. It is impossible for me to teach pure rationality, he just do what he wants. I cannot push it.
  9. Greetings, and thank you in advance for your gracious answer. My son is a young high school sophomore wrestler (birthday at end of summer). He is a naturally gifted wrestler, however he has less than 3 years of wrestling experience and only 1 year of competative experience. He did well his freshman year wrestling JV going 19 and 5. However he is now Varsity, and not doing well. I do not focus upon wins and losses, but upon technique, execution, and scoring points. I help coach his teammates and the ones I coach are all doing very well. My son is weaker than the older kids he wrestles yet relies too much upon strength. According to his coaches (and me) the solution to his problem is he needs more mat time. We are all sure that if he wrestled more he would become an extraordinary wrestler. I have never pushed him hard in wrestling until now, but feel that now is the time for him to get serious. The problem is football. He spends 5 months a year playing and is OK (he is a big kid, wrestles at 190 lbs) but does not have a lot of potential at football (runs a 4.9 40). Like I said, he has great potential (excellent hips) at wrestling and would be a world beater if he wrestled year around. Last night, after 2 tough losses (he only had 7 practices because of football season) I told him that I loved him, supported him....but that he needed to focus on wrestling year around if he wanted to realize his potential. 3 other coaches agreed with me, but is it possible for me to convince my son? As things are right now, he is going to be a mediocre football player and wrestler, whereas if he focused on wrestling year around (I also am a strength and conditioning coach, so he is covered there) he would be great. I would arrange my work schedule so that I could personally drive him to the wrestling club 2-3 days a week (his off season schedule, I don't want to burn him out) and weight train him myself. On the other hand, is it impossible for a father to do this sort of ting with his son, so I just need to let him fail? My son really likes and enjoys wrestling, but also likes football (even though he does not start).