Weight classes changed in high school wrestling
FOR IMMEDIATE RELEASE
Contact: Bob Colgate
INDIANAPOLIS, IN (April 26, 2011) — The most significant changes in weight classes in high school wrestling in 23 years will take place in the 2011-12 season.
In its April 4-6 meeting in Indianapolis, the National Federation of State High School Associations (NFHS) Wrestling Rules Committee approved an upward shift of the weight classes, beginning with the 103-pound class moving to 106 pounds, which resulted in new weights for 10 of the 14 classes. The changes in weight classes, along with 17 other rules revisions, were subsequently approved by the NFHS Board of Directors.
The 14 weight classes approved by the committee for 2011-12 are as follows: 106 (pounds), 113, 120, 126, 132, 138, 145, 152, 160, 170, 182, 195, 220 and 285. Three middle weight classes – 145, 152 and 160 – were retained, although they are 7-8-9 in order now rather than 8-9-10. The largest weight class (285 pounds) remains unchanged as well.
“The change in weight classes resulted from a three-to-four year process utilizing data from the National Wrestling Coaches Association (NWCA) Optimal Performance Calculator,” said Dale Pleimann, chair of the NFHS Wrestling Rules Committee and former assistant executive director of the Missouri State High School Activities Association. “The rules committee was able to analyze data from almost 200,000 wrestlers across the country, with the goal to create weight classes that have approximately seven percent of the wrestlers in each weight class.
“Throughout the process, each state association was kept completely informed and was provided multiple opportunities for input. The results of the last survey of each state association indicated that the majority of states favored a change, and the committee listened and acted accordingly.”
The last wholesale shift in weight classes occurred in 1988, when the lowest weight class was increased from 98 to 103 pounds. The only other changes since then were in 2002, when the number of classes went from 13 to 14 and the 215-pound weight class became mandatory, and in 2006, when the 275-pound class was increased to 285 pounds.
Among changes in wrestling holds, the Figure 4 around the head has been ruled an illegal hold/maneuver. Previously, the Figure 4 was illegal around the body or both legs.
“This move was being used by high school wrestlers more and more on the head, so to minimize the risk of injury, the committee voted to outlaw the Figure 4 on the head as well as around the body and both legs,” said Bob Colgate, NFHS assistant director and liaison to the Wrestling Rules Committee.
Another significant change was made in Rule 2-1-3, which now makes the boundary line inbounds and, thus, expands the wrestling area. Previously, a wrestler was out of bounds if he or she was touching any part of the 2-inch-wide line which marks the wrestling area.
An additional exception was added to Rule 8-2-1 stating that if the second injury time-out is taken at the conclusion of the second period, and the opponent already has the choice at the beginning of the third period, the opponent would then have the added choice at the first restart after the beginning of the third period.
“Previously, at the end of the second period and before the third period, Wrestler A takes his or her second injury time-out, which now gives the choice to Wrestler B,” Colgate said. “However, it’s already Wrestler B’s choice by virtue of the original flip of the disk. Therefore, Wrestler B gains no advantage or benefit from Wrestler A’s second injury time-out. With this change, Wrestler B would now have his or her choice at the first restart after the beginning of the third period.”
In other changes, a revision in Rule 3-1-13 allows the referee the flexibility to determine his or her best position to monitor the clock and wrestlers during injury, blood or recovery time-outs. Also, language in Rule 6-2-2 was changed from “forfeit” to “disqualification” to reflect correct terminology.
The rules committee also devoted considerable time to developing rules for multi-team dual meets and team-formatted tournaments. Previously, the NFHS Wrestling Rules Book addressed only dual meets and individually bracketed tournaments. Definitions for individually bracketed tournaments, dual meet/team-formatted tournaments and combination tournaments will be contained in Rule 1-3.
“In recent years, high school wrestling has moved from dual meets and individually bracketed tournaments to tournaments incorporating a dual meet/team format,” Pleimann said. “The new Rule 11 will provide rules coverage for this type of tournament format.”
“High school wrestling is in great shape across the country as participation numbers continue to increase. The rules committee did propose 18 changes to the rules book, but approximately two-thirds of those changes resulted from incorporating the new dual meet/team format rules,” Pleimann added.
The final change is one that has been approved by the NFHS Board of Directors for use in all NFHS rules books regarding the meet referee’s jurisdiction. The rule extends the clerical duties of the referee beyond the end of the meet through the completion of any reports required from actions that occurred while the referees had jurisdiction.
Points of emphasis adopted by the committee for 2011-12 include communicable diseases, injury time-outs, coach/referee conference, and concussion recognition and management.
Wrestling is the sixth-most popular sport for boys at the high school level with 272,890 participants in 10,363 schools during the 2009-10 season, according to the NFHS Athletics Participation Survey. In addition, 6,134 girls were involved in wrestling in 1,009 high schools.
Wednesday, April 27, 2011
Tuesday, April 26, 2011
Wrestling Documentary...Awesome
http://www.kickstarter.com/projects/infinityfilms/return-to-glory-an-independent-documentary-feature
Saturday, April 23, 2011
Wrestling Nutrition
Wrestling Nutrition
mike glaberman on March 17, 2009, 10:20pm | More Posts
Email
Be first to rate!
"Bad nutriton can make an athlete good, but good nutrition can make an athlete great"
The information of nutrition hasn't yet been absorbed into many wrestlers heads yet and its not only killing the sport of wrestling its killing you mentally and physically. Many kids don't understand the rules of good nutrition. Whether you're cutting weight or maintain your optimal weight (you= 142lbs you wrestle at 145lbs) you should always have a good nutrition program. I will explain and try to be specific as much as i can on this subject. So just bear with me here. Most of the info I'm about to list is from the book Grappler's Guide to Sports Nutrition by Dr. John Berardi and Mike Fry if you are interested into hearing more about it go to www.grapplersnutrition.com . Try to follow these habits listed here below.
Feed Every 2-3 Hours-Normally you'd probably around 3 meals a day, Since your a combative athlete and much more active you need to eat a bit different. If you don't know how many you need a day thats simple just divide the time your awake for example 15 hours divide that by 3 and your answer is = 5 meals a day.
Ingest Complete, Lean Protein With Each Meal- This will help improve muscle mass and helps your metabolism and not only that but it increases satiety, most people and even I have found out that if you eat more protein its less likely that you'll binge on other foods. So make sure every time your eating that there's complete lean protein involved.
Ingest Vegetables with each meal- Seriously? Yeah I know not best tasting foods but the secret about vegetables is that they are NUTRIENT DENSE rather than CALORIE DENSE. The more nutrients in a food its more likely at its natural state which is what you need. Vegetables are packed with vitamins and minerals that benefit your body. For example say your eating bag of potato you probably eating more than the serving size says (i.e serving size 12 chips) and its 200 calories a serving. After you eat those 12 chips i can guarantee that you'll be hungry for about four more servings of chips, why? because there's not even a hint of nutrients in chips or any "junk" food. Now if you eating a big bowl of spinach lets say 2 cups i can guarantee you that you'll stop eating after about a few spoonfuls because its loaded with nutrients and that's what your body wants-- nutrients. Now I know that some of you aren't a big fan of the vegetables at every feeding rule but once you step on the mat with your opponent you'll be surprised at how dominate you'll be. Are you eating yet? make sure you have vegetables on the plate.
Eat Veggies and Fruits at any feeding; "other carbs" (i.e breads, cereals, oats, rice, pastas, potatoes etc.) have after exercise.- Forget what you heard about other diets when they say "increase your intake on complex carbs" that can be dangerous to some. Not only that but it could also cause trouble when trying to lose body fat. The reason why you should save those carbs after your training session is because these carbs help restore your bodies energy and replenish your body. Did you just get done working out? cook up some whole wheat pasta or have a sand which with rye bread.
Eat Healthy fats daily- Don't listen to anyone who says that you have to exclude fat from a diet. Its very critical that you have fat in your diet. People today still go out to the grocery stores and buy a truckload of fat free foods thinking it'll help them strip off the fat, however that's worse thing you can possibly do, the worst part about is that they still had a hard time losing fat when they were eating fat free foods--go figure. When an athlete needs fat he/she needs good fat such as monounsaturated fats and polyunsaturated fats a great source of these com from olive oils, fish oils, flax seeds/oil, nuts, etc. Its also good to have saturated fats such as meats, eggs butters etc as well.
Fish Oil daily- Its great to have fish oil the reason why is because its essential fatty acids (EPA and DHA) taking a capsule at each meal helps promote fat loss and is great for body. Since fish oil is a supplement i recommend speaking to an adult or a doctor to confirm if its okay. Everyone's bodies are different it might not have any side effects on you but that doesn't mean your friend won't. If you choose to take fish oil, flip over the bottle to the supplement facts and the look for the EPA and DHA part its relevant to 300-600 mg of combined EPA and DHA per serving size then your in buisness.
Plan to break the rules 10% of the time- This rule is extremely important obviously. Sometimes being to nutritional can be hard and sometimes unsatisfying. Never ever be too strict on yourself. If your eating 5 meals a day then and eating them 7 days a week then that = 35 meals a week. since 10% of 35 is about 3 you get to have 3 "imperfect meal" this includes junk food and skimping out on meals if your on the go or for some reason you can't eat. plan them and enjoy them. *make sure when you are eating the junk foods its something that you really enjoy (soul food) like say your going out to eat with your family to a restaurant try to order something you really enjoy to keep your spirits up.
The 20 Superfoods
lean red meat (93% lean, top round, sirloin)
Salmon
Omega 3 eggs
lowfat plain yogurt
supplemental protein (such as Cytosport muscle milk whey)
Spinach
tomatoes
brocolli, cauliflower ears (jk about the ears) Cabbage
Mixed berries (its best to get frozen berries they last longer)
Oranges
Mixed beans
Quinoa(kin wah!)
Oatmeal( Quaker Old Fashioned)
Mixed Nuts( almonds, pecans, walnuts etc.)
Avacodos
Olive Oil (EXTRA VIRGIN)
Fish Oil (Salmon, Anchovey, Menhaden) make sure it says one of those on the ingriedent list.
Flax Seeds
Green Tea (0 calories)
Liquid Exercise Drinks
4 Supplements a wrestler needs
1. Protein Supplements- such as whey to throw in a shake
2. Greens supplements- Macro Greens is my truly favorite another great one is greens plus but whatever is in stock for you is fine.
3. Muscle Recovery workout drinks- Biotest Surge is the best in my opinion it has quickly digested ing carbs and proteins to help build lean muscle tissue.Another one is Myoplex.
4. Omega-3 Fish oil capsules- as explained above.
*ATTENTION- THESE SUPPLEMENTS MAY NEED TO BE CONFIRMED BY YOUR DOCTOR. ITS NOT THE BIGGEST DEAL IF YOU CAN'T TAKE THESE SUPPLEMENTS BUT IF YOUR GOING TO USE THEM MAKE SURE YOUR PARENT AND/OR PHYSICAN KNOWS.
This blog was to help you get a clue of how nutrition is for a wrestler or combative athlete. This info i've explained is from The Grappler's Guide to Sports Nutrition book so all of this info is from the authors Dr. Berardi and Mike Fry. The only thing i did was explain what it is in my words if you wish to purchase this book for yourself or as a coach go to this link www.grapplersnutrition.com
Feel Free to ask any question about wrestling nutrtion.
Thanks
mike glaberman on March 17, 2009, 10:20pm | More Posts
Be first to rate!
"Bad nutriton can make an athlete good, but good nutrition can make an athlete great"
The information of nutrition hasn't yet been absorbed into many wrestlers heads yet and its not only killing the sport of wrestling its killing you mentally and physically. Many kids don't understand the rules of good nutrition. Whether you're cutting weight or maintain your optimal weight (you= 142lbs you wrestle at 145lbs) you should always have a good nutrition program. I will explain and try to be specific as much as i can on this subject. So just bear with me here. Most of the info I'm about to list is from the book Grappler's Guide to Sports Nutrition by Dr. John Berardi and Mike Fry if you are interested into hearing more about it go to www.grapplersnutrition.com . Try to follow these habits listed here below.
Feed Every 2-3 Hours-Normally you'd probably around 3 meals a day, Since your a combative athlete and much more active you need to eat a bit different. If you don't know how many you need a day thats simple just divide the time your awake for example 15 hours divide that by 3 and your answer is = 5 meals a day.
Ingest Complete, Lean Protein With Each Meal- This will help improve muscle mass and helps your metabolism and not only that but it increases satiety, most people and even I have found out that if you eat more protein its less likely that you'll binge on other foods. So make sure every time your eating that there's complete lean protein involved.
Ingest Vegetables with each meal- Seriously? Yeah I know not best tasting foods but the secret about vegetables is that they are NUTRIENT DENSE rather than CALORIE DENSE. The more nutrients in a food its more likely at its natural state which is what you need. Vegetables are packed with vitamins and minerals that benefit your body. For example say your eating bag of potato you probably eating more than the serving size says (i.e serving size 12 chips) and its 200 calories a serving. After you eat those 12 chips i can guarantee that you'll be hungry for about four more servings of chips, why? because there's not even a hint of nutrients in chips or any "junk" food. Now if you eating a big bowl of spinach lets say 2 cups i can guarantee you that you'll stop eating after about a few spoonfuls because its loaded with nutrients and that's what your body wants-- nutrients. Now I know that some of you aren't a big fan of the vegetables at every feeding rule but once you step on the mat with your opponent you'll be surprised at how dominate you'll be. Are you eating yet? make sure you have vegetables on the plate.
Eat Veggies and Fruits at any feeding; "other carbs" (i.e breads, cereals, oats, rice, pastas, potatoes etc.) have after exercise.- Forget what you heard about other diets when they say "increase your intake on complex carbs" that can be dangerous to some. Not only that but it could also cause trouble when trying to lose body fat. The reason why you should save those carbs after your training session is because these carbs help restore your bodies energy and replenish your body. Did you just get done working out? cook up some whole wheat pasta or have a sand which with rye bread.
Eat Healthy fats daily- Don't listen to anyone who says that you have to exclude fat from a diet. Its very critical that you have fat in your diet. People today still go out to the grocery stores and buy a truckload of fat free foods thinking it'll help them strip off the fat, however that's worse thing you can possibly do, the worst part about is that they still had a hard time losing fat when they were eating fat free foods--go figure. When an athlete needs fat he/she needs good fat such as monounsaturated fats and polyunsaturated fats a great source of these com from olive oils, fish oils, flax seeds/oil, nuts, etc. Its also good to have saturated fats such as meats, eggs butters etc as well.
Fish Oil daily- Its great to have fish oil the reason why is because its essential fatty acids (EPA and DHA) taking a capsule at each meal helps promote fat loss and is great for body. Since fish oil is a supplement i recommend speaking to an adult or a doctor to confirm if its okay. Everyone's bodies are different it might not have any side effects on you but that doesn't mean your friend won't. If you choose to take fish oil, flip over the bottle to the supplement facts and the look for the EPA and DHA part its relevant to 300-600 mg of combined EPA and DHA per serving size then your in buisness.
Plan to break the rules 10% of the time- This rule is extremely important obviously. Sometimes being to nutritional can be hard and sometimes unsatisfying. Never ever be too strict on yourself. If your eating 5 meals a day then and eating them 7 days a week then that = 35 meals a week. since 10% of 35 is about 3 you get to have 3 "imperfect meal" this includes junk food and skimping out on meals if your on the go or for some reason you can't eat. plan them and enjoy them. *make sure when you are eating the junk foods its something that you really enjoy (soul food) like say your going out to eat with your family to a restaurant try to order something you really enjoy to keep your spirits up.
The 20 Superfoods
lean red meat (93% lean, top round, sirloin)
Salmon
Omega 3 eggs
lowfat plain yogurt
supplemental protein (such as Cytosport muscle milk whey)
Spinach
tomatoes
brocolli, cauliflower ears (jk about the ears) Cabbage
Mixed berries (its best to get frozen berries they last longer)
Oranges
Mixed beans
Quinoa(kin wah!)
Oatmeal( Quaker Old Fashioned)
Mixed Nuts( almonds, pecans, walnuts etc.)
Avacodos
Olive Oil (EXTRA VIRGIN)
Fish Oil (Salmon, Anchovey, Menhaden) make sure it says one of those on the ingriedent list.
Flax Seeds
Green Tea (0 calories)
Liquid Exercise Drinks
4 Supplements a wrestler needs
1. Protein Supplements- such as whey to throw in a shake
2. Greens supplements- Macro Greens is my truly favorite another great one is greens plus but whatever is in stock for you is fine.
3. Muscle Recovery workout drinks- Biotest Surge is the best in my opinion it has quickly digested ing carbs and proteins to help build lean muscle tissue.Another one is Myoplex.
4. Omega-3 Fish oil capsules- as explained above.
*ATTENTION- THESE SUPPLEMENTS MAY NEED TO BE CONFIRMED BY YOUR DOCTOR. ITS NOT THE BIGGEST DEAL IF YOU CAN'T TAKE THESE SUPPLEMENTS BUT IF YOUR GOING TO USE THEM MAKE SURE YOUR PARENT AND/OR PHYSICAN KNOWS.
This blog was to help you get a clue of how nutrition is for a wrestler or combative athlete. This info i've explained is from The Grappler's Guide to Sports Nutrition book so all of this info is from the authors Dr. Berardi and Mike Fry. The only thing i did was explain what it is in my words if you wish to purchase this book for yourself or as a coach go to this link www.grapplersnutrition.com
Feel Free to ask any question about wrestling nutrtion.
Thanks
Thursday, April 21, 2011
Nice article I found on Illinois Matmen
http://sportsillustrated.cnn.com/2011/mma/03/24/wrestling.popularity/
Tuesday, April 19, 2011
Off Season Excercise #2 Push Ups
Push ups are a great excercise that all young men should be able to do. It is something that you can do at home, at the gym, locker room, or before/after practice. It costs nothing to do and they do not take a great deal of time. Here is a good article on a push up workout used by the military. Your goal should be to be able to do 50-75 pushups in a row at any given time. That will show that you have both muscular strength and endurance, both of which are very important in the sport of wrestling.
The Push-up Push Workout
by Stew Smith
Ever since I wrote The Grinder PT - Key to Mental Toughness eBook, I have noticed that the majority of people who attempt one of the toughest workouts I have ever created do quite well on pushups tests upon finishing. This eBook is modeled after the first month of SEAL training, where pushups are done five days a week in the magnitude of several hundred a day. Improvment surprised me - I assumed the workout would border on over-training.
This went against all the physiology I had studied in the past. What was meant to give SEAL candidates a taste of SEAL training on paper, turned out to build muscle and increase pushup maximum scores. Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger. That is why many workout routines offer upper body exercises on Monday-Wednesday-Friday and lower body exercises Tuesday-Thursday. Some workouts even give up to 72 hours of rest before repeating the same exercises. But Boot Camp in every branch has used pushups as a daily exercise either in organized PT or punishment for not conforming to regulations, usually improving results. Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in pushups by the end of training.
So, I started experimenting mostly with younger people from 18-30 years of age with similar goals of increasing their pushups scores on the PFT. The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate "some" rest but not much. Below is the program that has helped people go from 50 pushups to 80 pushups in two weeks.
On Odd Days
Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200).
On Even Days
Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
Rule
If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.
Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test (one or two minutes depending on your PFT). I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly.
Here are pictures of the three main types of pushups you can do to break up the monotony:
a
Regular Push-Ups
a
Wide Push-Ups
a
Triceps Push-Ups
As you can see, the only difference in these three pushups is the placement of the hands. Regular pushups distribute your body weight proportionately between your chest, shoulders and triceps, whereas the wide pushups will work the chest more, and the Triceps or Close Pushups will work the triceps and shoulders more.
If you are not on a program, you can try to add this with a one of the free running programs to help your PFT running. See the "Running Plan for Marathons" article at the Military.com.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com
The Push-up Push Workout
by Stew Smith
Ever since I wrote The Grinder PT - Key to Mental Toughness eBook, I have noticed that the majority of people who attempt one of the toughest workouts I have ever created do quite well on pushups tests upon finishing. This eBook is modeled after the first month of SEAL training, where pushups are done five days a week in the magnitude of several hundred a day. Improvment surprised me - I assumed the workout would border on over-training.
This went against all the physiology I had studied in the past. What was meant to give SEAL candidates a taste of SEAL training on paper, turned out to build muscle and increase pushup maximum scores. Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger. That is why many workout routines offer upper body exercises on Monday-Wednesday-Friday and lower body exercises Tuesday-Thursday. Some workouts even give up to 72 hours of rest before repeating the same exercises. But Boot Camp in every branch has used pushups as a daily exercise either in organized PT or punishment for not conforming to regulations, usually improving results. Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in pushups by the end of training.
So, I started experimenting mostly with younger people from 18-30 years of age with similar goals of increasing their pushups scores on the PFT. The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate "some" rest but not much. Below is the program that has helped people go from 50 pushups to 80 pushups in two weeks.
On Odd Days
Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200).
On Even Days
Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
Rule
If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.
Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test (one or two minutes depending on your PFT). I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly.
Here are pictures of the three main types of pushups you can do to break up the monotony:
a
Regular Push-Ups
a
Wide Push-Ups
a
Triceps Push-Ups
As you can see, the only difference in these three pushups is the placement of the hands. Regular pushups distribute your body weight proportionately between your chest, shoulders and triceps, whereas the wide pushups will work the chest more, and the Triceps or Close Pushups will work the triceps and shoulders more.
If you are not on a program, you can try to add this with a one of the free running programs to help your PFT running. See the "Running Plan for Marathons" article at the Military.com.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com
Monday, April 11, 2011
1-0 as Basketball Coach
Don't worry, I'm not moving to the dark side as a coach, but I am proud of how my boys played on Saturday at the Grapplers v. Coppers first ever basketball game. Up until about 4 minutes left in the first half, the score was tied and it was a barn burner. Then my first line went back in and opened the door wide open. (I treated subbing like hockey, complete line changes every 3-4 minutes. I hope Moore was paying attention, he could learn something) My wrestlers never looked back. With an onslaught of hooks and dunks they were able to win easily. By hooks and dunks I really mean ugly shots and 2nd chance layups, but either way...we had more points in the end. It was a fun day and a little money was raised. No one got hurt and it was fun to see a bunch of guys who usually are wrestlers because they can't play basketball...play basketball. Good times all around.
Friday, April 8, 2011
Coppers v. Grapplers
Don't forget....Tomorrow, Saturday April 9th at 1:00pm, the wrestling team will be playing a friendly, yet ugly, game of basketball against the boys in blue from the Plano Police Department. Tickets are $2.00 and all proceeds go directly back to the wrestling team. Bring your friends and family for good time and a sub par game of basketball.
Wednesday, April 6, 2011
Off Season Excercise # 1
Through out this off season I will be posting some key exercises that you can do at home that will improve your performance on the mat. All of them will be easy to do at home and will provide benefits to your wrestling if done correctly and consistently. The first is the Jump Rope. It is a cheap piece of equipment that can be purchased for as little as $5.00. It is a great way to work on your coordination and foot speed and makes you lighter on your feet, all three of witch we need to get better at. It also is a great way to get the heart rate up and burn some calories. I would like to see more of you hitting the rope before a match to get warmed up properly. I have posted a little video below to show some examples of good jump roping and an article that I found useful as well. Get jumping.
Skill First, Then Conditioning
When first jumping rope, it is important that you become proficient with the rope before using it as a conditioning tool. If you have never jumped rope before, you can expect some initial frustration. You must first view your rope sessions as skill workouts. You need to develop skill with the rope, and then add it to your conditioning arsenal. If you try to use the rope for conditioning before developing skill with the rope, you are setting yourself up for failure and frustration.
Start with frequent, yet short jump rope sessions. For example, start with 20-second intervals on the rope. Just try to skip for 20 seconds without tripping on the rope. Keep the intervals brief, and stop before fatigue mounts. View these sessions as skill based workouts. You are learning a new skill (rope skipping). The body is much more capable of learning when it is fresh, not fatigued.
Perform these skill emphasis sessions regularly. Frequent practice is recommended. Eventually, you will move past 20 seconds, and begin working with 1, 2, and 3-minute rounds. Many boxers will skip rope for several rounds during each training session. 30 to 60 seconds of rest will separate each round.
For example:
6 x 3 minutes jump rope
Rest 60 seconds between rounds
Rope Skipping Styles
Jumping rope is as challenging as you make it. There are endless jumping patterns and styles. I’ve heard some trainers describe the jump rope as boring. Anyone who describes the rope as boring does not know how to jump rope. There is always a new skill that you can learn to keep the conditioning session enjoyable and challenging.
Running in place with the rope is one of the easiest rope skipping patterns to learn. You will remain stationary, lifting the knees high with each turn of the rope. You will essentially be running in place with high knees, with the addition of a fast spinning rope. This style of rope work is easy to learn, and excellent for conditioning.
Double unders are another popular skipping pattern. To perform a double under, you will make two turns of the rope for every one jump. Keep the feet together, jumping with both feet at the same time. This style of skipping is more difficult to learn. Do not attempt double unders until you become proficient with the running in place variation. Eventually, you can begin performing one or two double unders, at the conclusion of a running in place sequence. For example, spin the rope 10 times while running in place, and then finish with 1 or 2 double unders. Stop and repeat this sequence several times. The next step is to perform a double under without losing control of the rope. Rather than stopping after the double under, you will continue by transitioning back to running in place with the rope (without stopping). In time, you will develop the ability to perform several consecutive double unders.
To add to the coordination requirements of rope skipping, you can begin working with criss-cross patterns. You can perform a criss-cross while performing double unders or with the traditional running in place style of rope work. To perform a criss-cross, you will cross the arms at the elbows on the downward swing of the rope. Jump through the loop of the rope that is formed in front of your body. Uncross the arms on the next downward swing. Continue to criss-cross the rope in this alternating fashion.
The criss-cross offers one way to interrupt the monotony of continuous rope skipping. You can integrate a criss-cross to spice up the rope session. You will eventually develop the skill to quickly integrate criss-crosses with high-speed rope turning.
These jump rope styles are just three of countless variations. I encourage you to develop new jumping styles (ex. one leg double unders). Continue to challenge yourself with new rope skipping patterns. Do not limit yourself to the same style of rope work (ex. running in place). Mix it up to promote improvements in coordination and agility.
One way to incorporate variety is by traveling frontward, backward, and side-to-side. For example, run in place with the rope while traveling around the perimeter of a square. Move forward, sideways (right), backward, and then sideways (left), ending back at the starting point. By incorporating frontward, backward, and lateral movement, you will improve footwork and agility, while simultaneously improving endurance.
Skill First, Then Conditioning
When first jumping rope, it is important that you become proficient with the rope before using it as a conditioning tool. If you have never jumped rope before, you can expect some initial frustration. You must first view your rope sessions as skill workouts. You need to develop skill with the rope, and then add it to your conditioning arsenal. If you try to use the rope for conditioning before developing skill with the rope, you are setting yourself up for failure and frustration.
Start with frequent, yet short jump rope sessions. For example, start with 20-second intervals on the rope. Just try to skip for 20 seconds without tripping on the rope. Keep the intervals brief, and stop before fatigue mounts. View these sessions as skill based workouts. You are learning a new skill (rope skipping). The body is much more capable of learning when it is fresh, not fatigued.
Perform these skill emphasis sessions regularly. Frequent practice is recommended. Eventually, you will move past 20 seconds, and begin working with 1, 2, and 3-minute rounds. Many boxers will skip rope for several rounds during each training session. 30 to 60 seconds of rest will separate each round.
For example:
6 x 3 minutes jump rope
Rest 60 seconds between rounds
Rope Skipping Styles
Jumping rope is as challenging as you make it. There are endless jumping patterns and styles. I’ve heard some trainers describe the jump rope as boring. Anyone who describes the rope as boring does not know how to jump rope. There is always a new skill that you can learn to keep the conditioning session enjoyable and challenging.
Running in place with the rope is one of the easiest rope skipping patterns to learn. You will remain stationary, lifting the knees high with each turn of the rope. You will essentially be running in place with high knees, with the addition of a fast spinning rope. This style of rope work is easy to learn, and excellent for conditioning.
Double unders are another popular skipping pattern. To perform a double under, you will make two turns of the rope for every one jump. Keep the feet together, jumping with both feet at the same time. This style of skipping is more difficult to learn. Do not attempt double unders until you become proficient with the running in place variation. Eventually, you can begin performing one or two double unders, at the conclusion of a running in place sequence. For example, spin the rope 10 times while running in place, and then finish with 1 or 2 double unders. Stop and repeat this sequence several times. The next step is to perform a double under without losing control of the rope. Rather than stopping after the double under, you will continue by transitioning back to running in place with the rope (without stopping). In time, you will develop the ability to perform several consecutive double unders.
To add to the coordination requirements of rope skipping, you can begin working with criss-cross patterns. You can perform a criss-cross while performing double unders or with the traditional running in place style of rope work. To perform a criss-cross, you will cross the arms at the elbows on the downward swing of the rope. Jump through the loop of the rope that is formed in front of your body. Uncross the arms on the next downward swing. Continue to criss-cross the rope in this alternating fashion.
The criss-cross offers one way to interrupt the monotony of continuous rope skipping. You can integrate a criss-cross to spice up the rope session. You will eventually develop the skill to quickly integrate criss-crosses with high-speed rope turning.
These jump rope styles are just three of countless variations. I encourage you to develop new jumping styles (ex. one leg double unders). Continue to challenge yourself with new rope skipping patterns. Do not limit yourself to the same style of rope work (ex. running in place). Mix it up to promote improvements in coordination and agility.
One way to incorporate variety is by traveling frontward, backward, and side-to-side. For example, run in place with the rope while traveling around the perimeter of a square. Move forward, sideways (right), backward, and then sideways (left), ending back at the starting point. By incorporating frontward, backward, and lateral movement, you will improve footwork and agility, while simultaneously improving endurance.
Grapplers V. Coppers
Time to play some round ball. This Saturday at 1:00pm in the Wrestling gym, we will attempt to play some basketball against the boys in blue. The game will be filled with hook shots and dunks...or fouls and rough housing, one or the other. The cost for admission is $2.00 and all proceeds will go back to the program. Shirts and hats will also be for sale. This will be a terrible display of basketball but a lot of fun for all. Come out and support your grapplers and coppers.
Monday, April 4, 2011
Cops v. Wrestlers Basketball Game
HELLO, I hope that you all had a wonderful break. My batteries are recharged and I'm ready for the spring.
This Saturday the 9th of April at 1:00pm we will be hosting at the high school a Cops v. Wrestlers basketball game. Officer Hernandez and I put this together to help raise a little money for the program and to have a little fun with the boys in blue. The game will take place in the small gym this Saturday. It should be a good time so come out and support the grapplers and Plano's finest.
This Saturday the 9th of April at 1:00pm we will be hosting at the high school a Cops v. Wrestlers basketball game. Officer Hernandez and I put this together to help raise a little money for the program and to have a little fun with the boys in blue. The game will take place in the small gym this Saturday. It should be a good time so come out and support the grapplers and Plano's finest.
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