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Anxiety is turning nervousness inside out and making it work for you.
By Stan Tzogas
Nervousness is a term made-up by a negative minded individual who was trying to justify losing before competing. Winners are not nervous they are anxious. Winners see nervousness as anxiety and thus are capable to release all the adrenaline and energy that they feel, in a positive way to gain an advantage in competition. Anxiety is the eagerness, edginess and excitability one feels when they are at a high state of readiness. That's what winners do. That's what you have to convince yourself to do, to help better mentally prepare yourself. The emotions and feelings one experiences from being anxious are signs from the body telling you are ready. If you perceived this as integral to the performance then your performance will not dive but it will thrive.
To quote Michael Jordan "I feel nervous and anxious before every game. That's how I know I am ready to play well. When I stop getting nervous and anxious that's when the game will be no longer important to me, that's when I will retire"
Nervousness is the same as anxiety, except feelings of self-doubt are present. Remove all self-doubt and you will have anxiousness for competition.
Nervousness/ Anxiety is the mother of intestinal fortitude and courage. Without it there is no courage or any intestinal fortitude.
By Stan Tzogas
Using the zone can be an effective strategy in wining the close matches. It can be easier to score points using the zone and take less risk than it would be to score a good takedown on a good defensive opponent. The ability to force cautions can be a decisive factor in wining the tough matches. The following six Zone Drill tactics can be even more effective if combined with good offensive ground wrestling skills.
The best way to improve your groundwork is to incorporate a turn in all the takedowns that you drill. Every technique that is drilled should include a set-up, the technique, the finish and then the turn. This should be done without pausing. This helps to prevent pausing in a match setting when shooting and to perfect the finish in every skill.
As with any situation or even technique drilling, how your partner reacts is very important to learning. Your partner should not fight you all out when you are trying to learn technique or situation drill, but also should not "wimp out" and allow you to easily do the technique. When drilling the following drills your opponent should be giving at least 50 percent resistance to help you train at your best.
The six Zone Drills used in practice to develop superior mat position are:
1. Shoot a leg attack on your feet driving your opponent directly out of the zone. Do not allow your opponent to circle or do not attack on your knees and/or with your elbows away from your chest.
2. You have your back to the zone, circle to face the zone then work Zone Drill #1
3. In the top par terre position:
A. You turn your opponent then you work to take him out again so that you can restart on the center of the mat and then do the same move again. If it works, work it!
B. If you cannot turn him, but are winning the match take him out of bounds to gain the restart in par terre. This is an effective time killer.
4. In the bottom par terre position:
A. If you got turned, you fight to stay inbounds,
B. If you are wining and your opponent cannot turn you, you can choose to allow him to take you out of bounds. This way you can kill more time.
5. Your opponent tries Zone Drill #1 on you, you circle and face him in the out of bounds area, while looking to be offensive.
6. In the clinch position you try take your opponent out of bounds:
A. Push, but do not get extended, so your opponent can throw you.
B. A more effective tactic would be to break your grip and do zone drill #1
To get the extra edge that you might need to win the close matches memorize and practice these drills.
By Dr. Mark Poray B.A.(P.E.), D.C., S.N.S. (TEAM IMPACT)
Quick weight loss is too often the goal of wrestlers trying to make weight for a certain tournament. Frequently this requires manipulation of diet which can be unhealthy and counter productive. Loss of weight can and often is accompanied by strength loss and energy loss. Both, definitely bad things for wrestlers. On the other side of the coin weight gain can be accompanied by fat gain. Also bad.
Ideally then, wrestlers need to build lean tissue and maximize fat loss. This requires special foods. If you eat these foods you will become a fat burning machine.
There are three ways to lose weight:
1. Dehydration
2. Lean body mass loss (muscle)
3. Fat loss
Dehydration is not a good way to make weight. Having said that, if your body is in a good state of hydration to begin with, it might not be harmful to lose a few pounds in the hours before weigh-in as long as you re-hydrate after the weigh-in. As a caution, this method should never be used to lose more than 3-4% of your total body weight. Dehydration to make weight is discouraged as a general rule.
Lean weight loss can result from cutting back on calories too much. Without sufficient calories the body starts to use lean tissue as an energy source. This is obviously not a preferred method of weight loss because it reduces your basal metabolic rate (BMR) jeopardizing the body's structure and function.
FAT LOSS: This method of targeting fat loss is recommended. A proper program results in fat loss while lean body mass stays the same.
A) You should be attempting to reach a %age body fat that is realistic within a reasonable time frame.
B) The crudest way to lose weight is to cut back on food. This is actually counter-productive. When calories used exceed intake the body taps into energy sources in fat, muscle and glycogen stores. You will lose weight but you will also lose muscle. Pills, meal replacements etc usually do not target fat loss.
C) Meal replacements result in an initial weight loss due to dehydration and gastrointestinal bulk loss. This is also detrimental to performance.
FAT LOSS IN OFF-SEASON AND PRE-SEASON:
Reduction of total daily intake by 4 calories per pound of "lean body mass"(needs to be determined with some measurements) is suggested as the best way to loss fat in the off-season. If an athlete weighs 195 lbs. and has 20% body fat, his lean body mass is 156 lbs. At 156 lbs.x 4 cals.= 624 calories per day. If your maintenance diet is 3,500 calories per day, you subtract 624 calories which leaves 2,876 cals. Consider that a pound of fat contains 3,500 calories. In the above example it will take about 6 days to lose one pound. Losing weight at a faster rate will result in muscle loss. These 624 calories should be subtracted evenly over a full days eating.
You should reduce calories by:
1) Fats and 2) Simple carbohydrates and 3) complex carbohydrates in this order.
You should not reduce your protein intake. Cut back on high fat foods, pastries, pop, spreads, deserts and other sources of fat (sugar and alcohol). People on low fat eating regimens lose body fat faster. You don't reduce protein because it has the bonus of stimulating fat burning. It actually requires more calories to break down protein than are taken in.
The ideal %age of body fat for a male wrestler is 4-8%. There are no guidelines for female wrestlers. However, if one considers ideal body fat for the average male and female then you may consider 10-12 % body fat acceptable for female wrestlers.
Here are some fat loss tips:
Never skip meals.
* Don't skip workouts.
*Maximize the thermogenic effect by keeping protein intake up, increasing activity levels and taking supplements. In the off-season protein should be 20%of your intake and in season it should be about 30%.
* Don't drastically reduce your calorie intake.
* Reduce your fat intake to less than 15% in-season and 20% off-season.
* Increase foods high in fibre and complex carbohydrates to help satisfy hunger. Carbos should comprise 55% of your diet in-season and 60 % off-season.
* Avoid foods high in salt and fat... like fast foods and snack foods.
* Eat fresh foods.
* Do not use oil or fat in the cooking process. Instead, bake, broil or micro-wave.
* Avoid heavy sauces.
* Read nutrition labels, look for foods that have less than 2 grams of fat per 100 calories.
* Eat fat-free foods.
* Eat low-fat protein foods.
* Use low-fat protein supplements to help your protein requirements.
* Eat egg-whites as a snack to help reduce hunger pangs at night.
* Do not eat out daily and avoid fast foods. These are usually high in fat, salt and calories.
* Eat plenty of vegetables.
Supplements to lose fat:
*avoid ephedra-based herbs like mahuang. These are banned substances.
PERFORMANCE FOODS
Energy drinks - (long chain glucose polymers)
Meal replacement drinks with balanced micro and macronutirents from high grade sources.
DIETARY SUPPLEMENTS
Glucose Tolerance Factor (chromium polynicotinate and chromium picolinate)
Herbal formula (Xiao Pangmei, Brindall Berry, Qing Herb formulas)
Bifidobacteria (alpha-ketoisocaproate [KIC])
L-carnitine.
Final note: There are no healthy, quick weight loss techniques. If you must lose weight quickly via the dehydration method, try to minimize the length of time you do it and make sure you are not going to lose more than 3-4% of your body weight in this manner.
SUPPLEMENTING FOR MAXIMUM ATHLETIC PERFORMANCE
by Dr. Mark Poray
Back in the early 1940's the Canada Food Guide was developed to ensure a minimum level of "good nutrition". It was based on the minimum level of nutrition to keep the "average healthy Canadian" alive. It was a survival baseline. At that time there were only 9 essential nutrients recognized. These were protein, vitamins A, D, C, B1, B2, B3, calcium and iron. Essential nutrients are the ones needed but not produced in sufficient amounts to maintain good basic health.
Now we know that there are 40 essential nutrients. These are:
Carbohydrates: as a source of glucose.
Fats: as a source of linolenic and linoleic acids.
Protein: as a source for "essential amino acids"- histine, leucine, methionine and cystine, phenylalanine, threonine, valine, isoleucine, lysine, tyrosine, tryptophan.
Minerals: calcium, phosphorus, sodium, potassium, cobalt, chromium, chloride, sulfur, iodine, copper, fluoride, molybdenum, magnesium, iron, zinc, manganese, selenium.
Vitamins: A,D,E,K,B1,B2,B3,B5,B6,B12,C,folate,biotin,choline,inositol.
Everybody probably already knows that the above list is required for a healthy life. Few people realize that they are not made by the body and must be taken in through our diet. Although the Canada Food Guide recognizes this, it only allows for a survival level of intake. The guide is completely out of step with the athlete's needs, which must take into account wear and tear from conditioning, competition and sports injuries. These use up tremendous amounts of the essential nutritional resources, which must then be replaced in sufficient quantities for future needs. Your coach already recognizes this and has probably even advised you to take supplements to aid in your performance. The coach knows that if you don't meet your body's needs for these nutrients, your performance will not only be less than the best, it will actually start to degenerate in apparent unexplainable bouts of exhaustion and injury.
The question then is :How much should you supplement? There are so many products out there, with differing amounts of nutrition in them, how do select the ones that are right? The following list is called the PERFORMANCE DAILY INTAKE(PDI) or the PERFORMANCE DAILY ALLOWANCE (PDA). This list has been calculated to be appropriate for physically active male and female athletes.. Remember, this is based on the requirements created by the physical stresses of training, competition and injury. This is not a survival only baseline. It will help you reach your optimal levels of performance. It does not replace proper training though, it compliments it.
Keep this list handy when shopping for supplements and where possible try to get products that have as many nutrients as possible in one package and still meet the criteria.
PERFORMANCE DAILY INTAKE (PDI)
These PDI values are intended as a guide for men and women who are physically active, healthy adults. These PDIs should be obtained from food and dietary supplements in combination. Different individuals have different needs depending on their size and activity levels, therefore the PDI ranges for each nutrient reflects those differences. If you have questions in regard to specific nutrition requirements you should consult a health professional.
| NUTRIENT | SUPPLEMENTS | PDI |
| Vitamin A | Vitamin A acetate, Beta carotene, Vitamin A Palmitate, Fish Liver Oils, Halibut Liver Oils | 5,000-25,000 IU |
| Beta Carotene | Beta Carotene | 15,000-80,000 IU |
| Vitamin D | (D2) Ergocalciferol, (D3) Cholecalciferol | 400-1,000 IU |
| Vitamin E | Mixed Tocopherols, D-alpha Tocopherol Succinate, DL-Tocopherols | 200-1,000 IU |
| Vitamin K | (K-1)Phylloquinone,(K2)Menadione | 80-180 mcg |
| Vitamin C | Ascorbic acid, Rose Hips | 800-3,000 mg |
| Vitamin B1 | Thiamin Hydrochloride (HCl) | 30-300 mg |
| Vitamin B2 | Riboflavin | 30-300 mg |
| Vitamin B3 | Niacinamide, Niacin | 20-100 mg |
| Vitamin B6 | Pyrodoxine Hydrochloride (HCl) | 20-100 mg |
| Folate | Folic Acid | 400-1,200 mcg |
| Vitamin B12 | Cyanocobalamin | 12-200 mcg |
| Biotin | Biotin | 125-200 mcg |
| Pantothenic Acid | d-Calcium Pantothenate | 25-200 mg |
| Calcium | Calcium carbonate, Calcium citrate, Calcium malate, Calcium glycinate | 1200-2600 mg |
| Phosphorus | Phosphorus | 800-1,600 mg |
| Magnesium | Magnesium oxide, Magnesium glycinate | 400-800 mg |
| Iron | Ferrous ( iron) fumarate, Iron glycinate | 25 mg |
| Zinc | Zinc citrate, Zinc arginate | 15-60 mg |
| Iodine | Iodine from kelp | 200-400 mcg |
| Selenium | Selenomethionine | 100-200 mcg |
| Copper | Copper lycinate, Copper gluconate | 3-6 mg |
| Manganese | Manganese arginate, Manganese glycinate, Manganese gluconate | 15-45 mg |
| Chromium | Chromium dinicotinate glycinate, Chromium picolinate, Chromium polynicotinate | 200-600 mcg |
| Molybdenum | Molybdenum chelate | 100-300 mcg |
| Sodium | Sodium chloride | 1,500-4,500 mg * |
| Chloride | Sodium chloride | 1,500-4,500 mg * |
| Potassium | Potassium chloride | 2,500-4,000 mg |
| Boron | Boron tri chelate, Boron glycinate, Boron citrate | 6-12 m |
| Choline | Choline bitartrate, Choline dihydrogen citate, Phosphatidyl Choline | 600-1,200 mg |
| Inositol | Myo-inositol | 800-1,200 mg |
| Bioflavinoids | Citrus, Rutin, Hesperdin biofavinoids | 200-2,000 mg |
| mcg=micrograms | ||
| mg= milligrams | ||
| IU= International units | ||
| * Sodium and chloride come from food sources, not dietary supplements. | ||
Dr. Poray is a sports chiropractor practising in east Scarborough since 1985. He has served at the Olympic and Pan Am games. He was twice medical director of the Ontario Summer Games and is a service provider to the Canadian Sports Centre. He has been the medical director of the Subaru Triathlon Series and the Ontario Association of Triathletes. Dr. Poray is team chiropractor to the 3 time world champion Toronto Rock, The Scarborough Swim Club, Pickering Panthers Jr A hockey club, Scarborough Saints Jr. B lacrosse club and Team Impact Wrestling Club. You can reach him at (416)283-3666 or drporay@sympatico.ca
This routine should be done the first couple of times without a skipping rope. With or without a skipping rope this routine will produce results.
Set-up Instructions
Visualise a pattern on the floor as illustrated below. Spots are identified as follows:
A |
B |
D |
C |
E |
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Routine
Do exercises in order from 1 to 12. The entire program should be done the first time without a rope.
1. 50 regular jumps with both feet on spot D.
2. 50 side-to-side jumps with both feet- from spot D to spot C and back.
3. 50 times both feet forward and back- from spots D to A and back.
4. 25 times one foot side-to-side- spots D to C.
5. 25 times other foot side to side- spots D to C.
6. 25 times one foot jump forward and back- spot D to spot A and back,
7. 25 times on the other foot jumping forward and back- spots D to A and back.
8. 50 times boxer shuffle- switching lead stances, 2 jumps on right foot lead both feet- 2 jumps on left foot lead; count each time you change lead legs
9. 25 times triangle jump left foot- Spots D to E to C and back.
10. 25 times triangle jump right foot- Spots C to E to D and back.
11. 25 times figure 8 on one foot- spots C to A to D to B to C.
12. 25 times figure 8 on the other foot using the same pattern.
Skipping Routine Evaluation |
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Time |
Percentage |
Handicap |
< 4:30 |
100% |
Over 220lbs. - 30 sec |
4:31 - 4:59 |
95% |
210 to 209lbs -20 sec. |
5:00 - 5:29 |
90% |
200 to 209 -10 sec. |
5:30 - 5:59 |
85% |
190 to 199 -5 sec. |
6:00 - 6:29 |
80% |
|
6:30 - 6:59 |
75% |
|
7:00 - 7:29 |
70% |
|
7:30 - 7:59
|
65% |
|
8:00 - 8:29 |
60% |
|
8:30 - 8:59 |
55%
|
|
9:00 - 9:30 |
50% |
|
< 9:30 & not quitting |
40%
|
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2. The Greg Shepard Dot Drill
< == 2 feet == >
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.D |
.E |
3 Feet |
|
.C
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|
.A |
.B |
5 dots are placed on the floor. It works best if a 3" round dot is painted on the floor. An athlete at home can use anything approved by his/her parents to mark his dots. There are five separate dot drills. Each pattern is done a total of six times.
I. Up and Back
A. Start with one foot on A and the other on B.
B. Jump quickly to C with both feet then to D and E with one foot on each.
C. Now come backwards the same way.
D. Repeat 5 more times.
II. Right Foot
A. Your feet should be on dots A and B. Now go to dot C with your right foot.
B. Now go in order on your right foot: Dots E - D - C - A - B.
C. Repeat 5 more times.
III. Left Foot
A. You will end the right foot drill on Dot B. Now go to C with your left foot.
B. Now go in order on your left foot: Dot E - D - C - A - B.
C. Repeat 5 times.
IV. Both Feet
A. You will end the left foot drill on Dot B. Now go to C with both feet.
B. Now go in order with both feet: Dot E - D - C - A - B
C. Repeat 5 more times
V. Turn Around
A. You will end the both feet drill on Dot B. Now go to C with both feet as in the up-and-back (Drill #1)
B. Now go to dots D and E with both feet split as in the up-and- back Drill 1
C. Now quickly jump and turn 180 degrees and face the other way. You should be on Dots D and E.
D. Hit C with both feet and then A and B with feet split.
E. Now turn quickly again with a 180 degree spin with your feet landing on A and B.
F. Repeat 5 more times.
A simple way to think when doing the right foot, left foot and both feet drills is IN (IN to the middle - C), OUT (OUT to E), ACROSS (Across to D), IN (in the middle -C), OUT (Out to A) and ACROSS (across to B) IN-OUT-ACROSS-IN-OUT-ACROSS (Hour glass shape).
Dot Drill Standards |
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Athlete |
Large Athletes |
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Good |
55 sec |
60 sec |
Great |
55 sec |
55 sec |
All Canadian |
45 sec |
45 sec |
*Subtract 0.5 seconds for every dot missed
High School Records
Boys: Michael Brown Poplar Bluff, Missouri 33.37 seconds
Girls: Kristian Meyers Poplar Bluff, Missouri 37.77 seconds
Evaluation
Time |
Percentage |
<44 seconds |
100% |
44-45.9
|
95% |
46-47.9 |
90% |
48-49.9 |
85% |
50-51.9 |
80% |
52-53.9 |
75% |
54-55.9 |
70% |
56-57.9 |
65% |
58-59.9 |
60% |
> 60 |
< 55% |
Adjustment |
|
Body Weight |
-Seconds |
160-179 |
-0.5 |
180-199 |
-1.0 |
200-219 |
-1.5 |
220-239 |
-2.0 |
240-259 |
-3 |
260-279 |
-4 |
280-300 |
-5 |
*Subtract 0.5 seconds for every dot missed
3. The 20 Seconds Double Jumps Test
Skipping Evaluation
Number of Doubles in 20 seconds |
Percentage |
>40 |
100% |
35-40 |
95% |
30-35 |
90% |
28-29 |
85% |
25-27 |
75% |
21-24 |
65% |
18-20 |
55% |
15-17 |
40% |
12-14 |
30% |
9-11 |
20% |
6-8 |
15% |
1-5 |
10% |
By Stan Tzogas
Definition: A set-up is an attempt to divert an opponent's attention elsewhere so you can attack him where he least expects to be attacked or an attempt to open an attacking area that is protected. It is important to note that the attacking wrestler should be working toward getting their opponent to place all of their weight on the lead leg they are attacking.
Most of the time a set-up will involve clearing the opponent's hands, so that they cannot be used to block your attack. To clear the opponents hands use the following techniques;
- Pop
- Chop
- Jam (2 on 1)
- Drag (pull the arm down)
- Shoulder shrug
Other set-ups that focus on getting or catching your opponents off guard include:
- Snap the head down
- Moving your opponent around pushing, pulling, or hand fighting
- Fake a leg attack or fake a tie-up
- Opponent attacks/block/ counter attack
- Attack/ opponent blocks / counter attack
- Attacking immediately after breaking away from a tie-up situation
Emphasize in your wrestling style constant movement and motion (forward or circling, level changes and working the head). By constantly changing levels and/or even faking attacks you will be less predictable and more successful. This is provided you focus on the finish and avoid pausing.
Rules of Attacking
1. Have an excellent stance.
2. Opponents leg (s) must be within your reach before your drop your level and attack.
3. Keep your elbows close to your chest during the attack, do not reach.
4. Stay in motion; avoid being flat footed before you attack and stay loose.
5. Attack the closest leg and make sure it is the weight bearing leg
6. Create angles when attacking
7. Finish by either hooking or tabling the legs
8. After finishing go right into your second move.
Relaxation
Benefits:
- Increased energy level
- Improved performance
Night before:
- Progressive muscular relaxation techniques
Before competition
- Brief quieting response
By Stan Tzogas
Mastering techniques will improve performance by helping to reduce the total effort necessary in a match. The better technically prepared a wrestler is, the more capable they are to maneuver an opponent with effortless fluidity. The term practice is closely associated with drilling repetitions of techniques or moves. Constant practice or repetition of technique reinforces learning. Perfecting wrestling techniques requires patience and a positive attitude towards performing endless amounts of repetitions. The old adage applies: practice does not make perfect, but perfect practice makes perfect. The constant practice of perfecting endless numbers of repetitions will help to develop automatic instinctive reactions when wrestling. The intention of this article is outline some of the methods involved in perfect practicing.
Learning New Technique
When exposed to a new technique make sure you pay close attention to everything that the person presenting says, as well as, performs. If you are tense due to a stressful day, you may choose to use a few relaxational techniques to relax. Tension suppresses learning. You may use cue words to help you to remember key segments of the technique. Cue words are words used to trigger key responses. Through repetition, an association between the cue word and the response develops. Once you comprehend the demonstration and have asked questions to clarify any uncertainties, try to visualize the move. Visualize the move in your mind a couple of times to further clarify the technique. Now you might want to try the technique without a partner and shadow the move by trying it on an invisible partner, and then practice the technique with your partner. Taking notes can also help to reinforce the learning of the technique and it is a good resource for future reference. Fatigue can inhibit you from learning and even performing a technique. Also, if you lack the proper physical development to perform the skill you will not be able to execute it. For example, if you cannot do at least 20 push-ups, it will be very difficult to execute a double leg attack. The best time to learn new techniques is at the beginning of practice after a good warm-up.
A Workout Partner Plays an Important Role - Be A Good One
A workout partner must try to react like a wrestler would in a match and provide as little resistance as possible. Five- percent resistance when initially trying a new move will be sufficient. Resistance should only be gradually increased, as the wrestler becomes more proficient at executing the technique. It is important that the workout partner not assume simply that because they are not performing the skill, they should not remain consciously involved. To be a productive workout partner one must try to react like a good wrestler would in a match situation, with enough resistance so that the move can be completed. This will help to create competition specificity in training. Be sure to always finish the entire technique, from set-up to turn.
Developing and Improving Technique
At first, practice the move slowly but continuously. If you are experiencing difficulty break the move up into smaller parts and progress through each part, advancing only to the next when proficiency has been demonstrated. As you learn to perform the move, begin to drill the move progressively to competition speed. When you improve, increase the speed of execution and have your partner also increase their resistance gradually. It is wise to drill in continuous sets as
opposed to single alternating repetitions between partners. When you drill in continuous repetitions you are quick to correct errors and improve mastery. Try to drill the same technique in repetitions of 5 or 3.
Perfecting Technique
In order to guarantee the effectiveness of the technique it is smart to drill on various individuals. Practice the technique on the various body types you might encounter. This means practicing on taller, lanky individuals, as well as, shorter stockier people. Such practice will assure the execution of the technique will be successful on anyone. The more familiar an athlete is with their opponent's stature, the more comfortable, relaxed and confidant they will be. If you are experiencing difficulties executing the new techniques in sparring sessions, wrestle with weaker competitors and progress to stronger ones. The same applies to competitions. This is how you can use a weaker competitor or competition to your benefit.
Test Your New Technique in Practices, Then In Tournaments
Make a point of trying the new move when scrimmaging or sparring during practice. Avoid trying new moves or even inventing moves in tournaments. Trying new techniques in competition is not a good idea because the probability of succeeding low. Trying new moves in desperation during the dying 10-15 seconds when you are losing is an acceptable gamble, but not any other time except for practice. I would advise wrestlers to only execute those techniques that have been proven effective in practice while sparring with good opponents. This is why championships are won in the practice room.
Prepare Your Own Individual Practice Routine
Every wrestler should develop a core of techniques best suitable to their physical stature and capabilities. This core of personal techniques should include:
(i) Takedowns - a leg attack and a throw;
(ii) Parterre - a turn, a tilt, a pinning combination and an escape series;
(iii) Defense to leg attacks and throws - hand-fighting skills, go-behind leg counters
All of these techniques should consist of a sequence of chain wrestling or a series. This means that all the various ways an opponent might react are accounted for with a reaction of your own. Our techniques should always include a set-up and a finish. Coaches should allow time for the daily practice of 2-3 sets of 5 repetitions of these core techniques, to facilitate the development of individual styles and/or individual specialty moves. Be sure to incorporate the element of specificity of training. This means practice the way you want to compete. Drill explosively, wrestle explosively. When you get very good at performing the move, drill the move at competition speed, to a finish and follow through with a second move, or to a pin. This is essential in order to program the brain and body to wrestle continuously to a pin or superiority. It should be noted that, partial drilling is good for developing techniques but not for perfecting them, for competition. I do not recommend drilling moves partially. You should finish all your moves completely and explosively without any pausing right through to a pin or turn. Always, be relaxed and light on our feet before you explode into the move, this will increase your speed and power output. Be in motion from set-up, to finish and through to the second move.
3 Practice Drills to Improve Technique
When structuring practices, coaches should allot time for individual drilling and when introducing new techniques incorporate high speed drilling competitions, technique-limited sparring and situational wrestling.
1. High speed drilling competitions should be performed in-groups of 3 wrestlers and within a given time limit; each group competes to see who can perform the most repetitions of a specific technique. Two or more partners will assure that the athlete will not have to wait for their partner to get into position after being taken down or turned.
2. Technique-limited sparring is when athletes are restricted to executing only certain moves when wrestling.
3. Situational wrestling is when athletes get into a position related to a technique and then wrestle from that situation for a fall.
By using these methods, a coach can increase learning retention in order to develop technical mastery.
How to Increase Your Focus on Technique
To test an athlete's technical effectiveness they can wrestle with a heavier and/or stronger opponent in practice. This situation forces the wrestler to rely more on technical mastery then on strength. Wrestling someone who is a better wrestler also helps to point out areas of weakness that need work. Half-speed wrestling also helps the athlete to focus on technical skills and develop technical fluidity.
New Research by Dr. Tim Lee, McMaster U. - "Random Drilling"
New research into skill acquisition states that once an athlete learns a skill they should try to drill their moves randomly by drilling various different moves for a specific time period. The rationale for this is that in a match your body and mind work together to react to various reactions or situations. When drilling consecutively the same move you lose the thinking aspect needed in a match.
Use A Variety of Means to Combat Boredom
To help alleviate the boredom often associated with drilling you can try to experiment with a variety of different means. This might include using music in the background, changing partners during practice several times, using blind folds, going to a different location, situation scrimmage, technique-limited wrestling, random drilling, shadow wrestling, half-speed wrestling and high speed drilling competition.
There are no short cuts to mastering wrestling techniques. Endless repetition is the key to automating your wrestling skills. Do most of your learning of skills and drilling at the beginning of your season. Develop a positive attitude towards drilling, do it often and success will follow.
Action Plan for Technical Mastery
This is a plan to help put things into perspective in regards to what to drill and how much. Wrestling is a very individualistic sport in that athletes have to maximize their physique strengths to suit their techniques. You will have to devise your own individualistic technique-drilling program. Choose your weapons wisely.
A. Comprise a list of core techniques. These will be moves that you already know and you will drill every practice. They are the techniques you use the most, your specialty moves. These are your "go to" moves, when you need to score.
(a) Record your 2 favorite takedowns include a set-up and a pin or turn.
1_____________________________________________________
2_____________________________________________________
(b) List your 2 favorite parterre turns/tilts, include a set-up:
1.____________________________________________________
2.____________________________________________________
(c) What is your favorite reversal or escape from the bottom parterre position?
1. ___________________________________________________
Techniques you need to be good at and also good at countering:
Takedowns |
Counters |
Singles |
Sitting on butt defense to leg attacks |
Doubles |
2 on 1 |
High-crotch |
*Underhooks |
Snap down |
*Overhooks |
Shoulder throw |
*Over-under tie |
Clinch position/ under-over position |
*Fireman's carry |
Parterre |
Reversals / escapes |
Half-nelson |
*Hand control |
2 on 1 wrist |
Stand-ups |
Turk/leg rides |
Switch |
Gutwrench |
Rolls |
Cross-ankles |
By Stan Tzogas
You have to know where you are going so you can know when you get there. Goal setting is determining exactly what you want to achieve. Goals provide a direction for implementing a game plan for success. Goal setting has been proven to help improve performance.
Benefits of Goal Setting:
-Less anxiety,
-better concentration,
-Improved performance,
-improved the quality of practice,
-Increased intrinsic motivation to achieve
-more challenging training with less boredom,
-Increased pride, satisfaction and self-confidence,
-clear expectations.
Two Types of Goals
1. Outcome or product- the actual result of the competition often based upon factors largely beyond your control.
2. Performance or process- the specific behavior of the athlete, often based upon factors which the athlete has great control over.
GUIDELINES TO GOAL SETTING
1. SET POSITIVE PERSONAL PERFORMANCE GOALS
*Ideally athletes should set goals that are 100% under their control. Unfortunately many are not; therefore, goals should be under as much athlete control as possible. Setting goals that are not under your control (outcome goals) often leads to problems like poor concentration and anxiety.
*Goals should be based upon one's personal ability level and not on someone else's.
*Goals have a higher likelihood of being achieved if they are set by the athlete and stated in a positive way. Coaches can offer valuable assistance; but, ultimately if the goal does not take on a personal meaning, it will be likely and that the athlete will be less motivated to achieve the goal.
*Athletes must constantly seek to exceed their own performance goals rather than surpass the performance of others. Great athletes evaluate their results in terms of effort and performance. They avoid evaluating themselves on the basis of winning or losing.
2. SET A REALISTICALLY ATTAINABLE CHALLENGE
*Challenging goals produce better performances than moderate or easy goals. Goals that are too difficult can threaten an athletes self worth. This may lead them to think they are failures and they may quit.
*Challenging and realistic goals are more motivating because they are perceived as being achievable.
* Athletes must know who they are and not confuse themselves with who they want to be.
* Athletes must set goals at a level that they can perceive as achievable.
* The most recent performance must serve as a baseline for goal setting. As the athlete improves, they progress by setting more difficult goals. Significant effort is needed to reach each new level of performance.
3. SET SPECIFIC GOALS THAT CAN BE FLEXIBLE
*Specific goals are very effective because they direct behavior precisely and communicate clear expectations: for example, to "control your opponent with the 2 on 1 and score with the single leg takedown".
*General goals are too vague and difficult to define. They also are too easy to deny: for example, "control the match" or "do the best you can and give it all you have". These are general objectives that all athletes should be always constantly striving for. Since, the athlete can always say "I did my best", this type of goal setting is not very constructive for defining specific behaviors for success.
*Specific goals provide criteria for progression to be measured. Specific goals should be flexible to accommodate for individual progression. One must be constantly striving to achieve and progress though short-term goals.
4. EMPHASIZE INDIVIDUAL GOALS OVER TEAM GOALS
*Team goals are not effective unless they are accompanied by individual goals that follow this guideline: If you take care of the little things (i.e. your own performance) the big things (i.e. a team championship) will take care of themselves.
5. FOCUS ON SHORT TERM GOALS AND SET TIME DEADLINES
*Long-term objectives can be pursued through a series of short-term goals. Too many factors can influence long-term goals (i.e. injuries, illness, life, etc.). Priorities for goal setting should progressive; daily, weekly, and monthly then yearly. Thus the athletes must focus on developing the skills needed to achieve the long-term goal.
*Short-term goals are stepping stones towards your long-term goals. They are the benchmark of gradual progression toward reaching your final destination.
* Set deadlines for your goals. Deadlines will help motivate you to stay on track and on schedule for peaking at the right time.
When you begin to set your goals according to the guideline you should ask yourself these two important questions; do I really want to do this? And am I willing to do what is necessary to achieve this goal? Your coach will prove to be a valuable resource in assisting you to answer these questions. S/he can also help to make sure that the guidelines have been followed and that they are incorporated into the daily practice regime. Your coach will know what you need to develop, improve and perfect. You should write these goals down on paper and post them by your bed or in a place you can see them everyday. When you see these goals ask yourself what you can do to achieve them and then set daily goals. Evaluate your progression to ensure you are on schedule to reach your next short-term goal. It is common to modify short-term goals according to how you are progressing. Reward yourself with positive reinforcement, this will help to build your confidence and keep you motivated.
Have a goal when you come to practice. What is it that you want to achieve today? Set priorities in your life, convince yourself that you can do it, be positive and you will make things happen. No longer will the circumstance control you. You will now control your circumstances and ultimately your destiny. "Those who fail to plan, plan to fail" (John Wooden).
An Example of Goal Setting
My long-term goal is
To medal at the Provincial Championships
Short-term goals focusing on preparation/ process.
1. PHYSICAL GOALS - deadline December 1
- To improve my maximum number of chin-up by more than ____%
- To improve my 2 mile run time by more than _____%
- To be able to wrestle a 10-minute match at full speed against 3 tough partners at practice
- To increase my all round flexibility
- To increase my distance in the standing long jump by at least _____%
2. TECHNICAL GOALS - deadline December 1
- Perfect set-ups and finishes the single leg attack
- Perfect a gut wrench
- Improve set-ups and finishes to the outside single leg attack
- Improve cross ankles
3. TACTICAL GOALS - deadline December 31
- Perfect the ability to protect a lead by hand fighting
- Improve the ability to force passivities and cautions on opponents
- Improve my ability to always try to keep my back to the center of the mat
4. PSYCHOLOGICAL GOALS - deadline December 31
- To focus only on what I am going to do and stay in my "comfort zone"
- To focus on one match at a time and to wrestle every match like it is a provincial final
- To perfect precompetition and competition rituals
5. OTHER TASKS
- To eat a nutritiously balanced diet and get at least 8 hours of sleep on a daily basis
- Attend a Christmas Break Wrestling Camp
- Wrestle at least 20 matches before the Provincial Championship
- Seek to wrestle tough competitors in practice and tournaments
- Perform at least 1000 repetitions of my favorite moves
- Take note of what foods facilitate an energetic state, these will be your competition foods
- Surround myself with positive, supportive individuals who can motivate me
- Manage my time so I can maintain good grades in school
By Stan Tzogas
Visualization is sometimes called imaginary or mental rehearsal. It is a mental skill that has been proven to improve performance. Visualization is the process of mentally viewing yourself performing. Imagined events can have an effect identical to the actual performance. It works by helping to develop a mental blue print for executing skills. If practiced often, the blue print becomes an automatic response.
BENEFITS OF VISUALIZATION
- Perform better,
- Improved confidence,
- Better concentration,
- Less nervous or anxious, and
- The ability to improve performance when unable to train due to injuries or illness.
2 METHODS OF PRACTICE
Internal - Seeing it through your eyes as if you are doing the skill. This is the desired practice because it more closely approximates the way the athlete competes.
External - Seeing it from the perspective of a camera filming you. This is helpful in analyzing and correcting errors.
HOW TO USE VISUALIZATION
1. Start with a skill you already know and have a rough blue print of.
2. Try to relax and get comfortable. Tension suppresses images. Practice in a site with few distractions. As skills improve, begin to practice with more distractions. Works best with relaxation techniques.
3. Use as many senses as possible; hear, smell, touch and see.
4. Bring up as many emotional feelings as you can.
5. Be as vivid and as specific as possible. Use trigger or cue words for fine details.
6. Use partial movements or actions, thereby causing the muscles to practice as you visualize.
7. Be sure to use the correct, proper and perfect skills in practice. The more detailed the more effective the visualization.
8. The skills visualized should always be performed in their entirety.
9. See a positive outcome with you in control. Use positive reinforcement. Negative thoughts and doubts doom performance.
10. Visualize an entire match. Imagine the actions at the speed at which they occur in reality.
11. Visualize the proper response to all the possible consequences that could happen, so you can avoid unexpected surprises.
12. Use visualization to help you with achieving your goals. Visualize the details of attaining your goals.
WHEN TO USE VISUALIZATION
- At least 5-10 minutes 4-5 days/week
- On the way to practice and on the way home
- Before bed, dream
- In practice, visualize skills and corrections
- Before competitions, visit the site so that you can put together an accurate picture
- During the competition, see yourself in control
- When you cannot compete or practice
- Visualize an entire match
* The more times you practice, the more comfortable you become with the required action needed in wrestling well. ; Thus, the more likely that the proper responses will occur.
- After competing, find a quiet place and recall your best performance. This will help to recreate the your ideal competitive state. Athletes should recall their best performances after competing in a quiet place to strengthen their blue print. Visualize the entire performance immediately so those images of mistakes are vivid. Avoid this when emotional or upset. The athlete must be somewhat relaxed. Use slow motion to analyze and correct mistakes. When corrected speed up images to actual speed.
VIDEO TAPES AND OTHER AIDS
- Use props (i.e. sports equipment, or pictures) to trigger images
- Use phrases to motivate you and help you concentrate on activities: trigger/cue words can be useful in stimulating vivid images
- Videotaping matches helps to analyze and to re-live emotions/thoughts so that you improve your skills.
- Create visualization tapes. These are tapes of you performing a series of 5 to 7 perfect repetitions of a skill in competition. This tape could include several techniques. It is recommended that each skill is reviewed at the end of the tape and that the tape not lasts longer than 20 minutes. Creating visualization tapes using national or international caliber athletes could be just as effective.
- Viewing videotapes of opponents can help you to prepare to visualize a successful encounter.
- Viewing videotapes of successful athletes can help you visualize yourself in similar situations.
- A tape of yourself in our finest form accompanied by an inspiring song can help you to maintain your confidence.
QUESTIONS
1. When can you use visualization?
2. How can you improve visualization clarity?
3. What is the best way to practice visualization?
4. Compare and contrast internal and external visualization.
MENTAL PERCEPTION TRAINING: THINK RIGHT, DO RIGHT- POSITIVE THINKING FOR SUCCESS
By Stan Tzogas
We are constantly in dialogue with ourselves. What we say to ourselves can have a direct impact on how we choose to perceive things. Internal dialogue can have a profound effect upon how we act or more specifically on how we react. The dialogue can be either positive or negative. The mind programs thoughts into feelings and these feelings can through association predetermine the quality of an individual's effort. Thus, the mind programs success by developing confidence though positive thinking. The mind can also program failure through self-doubt and negative statements. Take the following case for example; you have a tough draw at a tournament and your first match is against the national champion. You can look at this as being a bad draw, feel bad and in the process wrestle badly. On the other hand, you can look at this as an ideal opportunity. Being the first match you will be fresh and when you win, the momentum will be on your side for the rest of the tournament. In essence, what you are developing is a positive attitude.
Internal dialogue or self-talk as it is sometimes called can help in learning and correcting skills, concentrating on tasks, building confidence, and in pre-competition and competition preparation.
Learning and Correcting Skills
Though internal dialogue an athlete can acquire new skills or be reminded to correct bad habits. Talking though instructions and using cue words accomplish this. By using cue words an athlete can trigger automatic responses. Though constant association and repetition a word can be conditioned to trigger a response. Words such as relax, explode and crush can trigger responses, as well as, feelings and emotions. The emotional quality of these words is used to trigger conditioned responses. When trying to correct behaviors or habits it is important to focus on what you want to happen and not on what you do not want to happen.
Concentration
Cue words or sometimes called trigger words can also help the athlete to remain in the here and now. Engaging in dialogue that directs specific behavior and remaining in the here and now, can help the athlete to focus more at the task at hand and less on distractions. The athlete should direct all thought upon focusing on the performance and not on the outcome. The emphasis should be placed upon effort, considering that it is what the athlete has the greatest control over. To unwanted thoughts use a cue word to interrupt or stop the undesirable thought. The cue word could be "stop", "park it", "trash it" etc., or anything else that reminds you to stop it and focus on the task at hand.
Building Confidence
Affirmation statements can help athletes to develop confidence and boost self esteem. These statements reflect positive thoughts about oneself. Constantly conversing statements to yourself reaffirming how good you are will help to develop your confidence. Telling yourself how great and competent you are, is an important aspect of the battle. Beware of being over confident as that it could prove to be detrimental. Confidence is thinking you are going to win and knowing you could lose. Over-confidence is knowing you will win regardless of your effort. You should always compete to your potential regardless of the caliber of your opponents. An example of a pre-competition affirmation statement;
"I am ready! I am in superior condition. When I attack, I am relentless; no one can stop me. I can turn anyone with my gutwrench; no one can stop it. I am an awesome devastating, unstoppable wrestling machine. Come bring it on and get some!"
Precompetition and Competition Preparation
Your choice of cue words will help to trigger emotions and the effort needed to perform to potential. Emphasis on effort will also help to focus on your performance. What you say to yourself will have a direct result upon your performance. Think of positive constructive confident thoughts. Focus on your strengths, consider all the reasons why you should win and concentrate on what you are going to do. Any doubt and you will lose. Develop rituals for the day before and the day the competitions. Have a warm-up ritual.
Developing a positive attitude is not easy. It takes sometime to program your mind to think positively. Though consciously monitoring your thinking and immediately restructuring your thought one can begin to program their thinking patterns. Positive thinking is also contiguous. By surrounding yourself with positive thinkers athletes can start to think in the same way.
"There is little difference between people, but it is that little difference that is a big difference. The little difference is attitude and the big difference is whether it is positive or negative." (Author unknown)
BEING A CHAMPION: COMPETING WITH THE RIGHT FRAME OF MIND
By Stan Tzogas
The secret to success lies in your pattern of thought - your attitude. Your attitude will determine whether you are successful or not. Be careful what you are saying to yourself because you will believe in what you say. Think right and you will do right. It is easier to think negatively than positively because it takes a greater effort and a stronger more secure person to be positive about things. Avoid looking for excuses instead; look for solutions and answers to outcomes, questions, or problems. By focusing on the solutions you can turn a loss into a lesson to improve and you will turn out to be a winner. Blame a loss on something out of your control, use excuses and you turn out a loser.
True inner character will reveal itself by how you react after you lose. That is why you have to learn how to lose with dignity before you can learn how to win with class. Learning how to lose with dignity is far more difficult. It is easier to be a winner when you have won and it takes more self-confidence and courage to lose with dignity. Lessons learned in a losing effort are more likely to be reinforced than those learned in a winning effort. Athletes and coaches have to realize the essence of success lies in the full out effort brought forth in competition. This effort centers on controlling what we have control over and not worrying about that which we have little or no control over. We have control over developing, improving and perfecting physical, technical, tactical and psychological components of our performance. We have little or no control over officiating, the draw, the environmental conditions etc. For example, an athlete should never lose a competition because of poor physical conditioning. Getting our bodies into superior shape is what we have the most control over. Failing to prepare any of the above components is preparing for failure.
It is important to focus on putting forth a full 100% effort in controlling that which we have the most control over. Championships are won beforehand in the training sessions. When you step out to compete you must know that you have prepared more than your opponent has. This being the case you will develop an attitude, in which you will refuse to lose to conditions that you have control over. This is what I call confidence; although, be careful not to be over-confident as this could lead to detrimental results. Being confident is knowing you can lose but thinking you will win. Being over confident is knowing and thinking you will win. Think of every match as a championship match and where your opponent will challenge you to the best of your abilities.
More is not always better than less because working harder is not better than working smarter. Working smarter means being productive by doing the right things, the right amount, at the right time, in order to improve physically, technically, tactically and psychologically. You should also make sure you are eating a nutritious diet, getting adequate rest and recovery. You also have to prioritize the following with the end in mind; education, work or a career, a relationship and/or family and a social life. This is what successful athletes do. Unsuccessful athletes do not like to do all these things or do not do these things well. Everyone wants to win but not everyone is willing to pay the price for success. It takes commitment to do this in order to get your body to perform under the most demanding conditions, but the effort is worth the lessons that will be learned in the process. If you are willing to commit yourself to doing this and to sacrifice things along the way, you will find that success will take care of itself. By focusing on the process, the product will take care of itself. When you step out to compete you will be prepared, focusing on the here and now - the task at hand, what you can do effectively and not on what you cannot or should not do. Look for reasons why you should perform to potential, not excuses why it will be acceptable to lose. Be positive and think about what you are going to do. Do not be distracted by that which you have no control over; for example bad calls by the official, incorrect score, illegal tactics used by your opponent to get you to lose your composure, the crowd, the noise, and /or other environmental factors. Visualization, relaxation and concentration skills are psychological skills that can help you to overcome these situations.
Never worry about the outcome focus on your performance, the lessons learned and you will come out a winner. Remember that there lies a possibility that you can lose and perform well, or you can win and perform poorly. Winning doesn't always mean you performed well. Being a winner requires conditioning your mind to look at outcomes positively and constructively by recognizing improvement, performing to potential and learning lessons from errors. Look at each challenge as an opportunity not a difficulty and focus on your possibilities not on your limits. In the end, it is not always who wins, it is who has performed to the best of their abilities because the only loser in sports is a quitter.
Ironically individual outstanding performances are not always rewarded. The reward lies in the fact that a job worth doing, is a job worth doing well - to the best of your abilities. Nothing stays the same, it either get better or worse. "If you are not trying to get better you will get worse" (Pat Riley). To be a champion all you have to do is have fun giving it all that you have and look to constantly improve. Being a champion is a state of mind based upon a smart work ethic and a positive attitude focused on performance-oriented tasks. Always strive to be better not bitter and you will be a winner.
Reaching Your Full Potential: Prioritize to Specialize
By Stan Tzogas
Athletes get involved in sports because they have fun participating. It is important to remember to have fun and not to make it like work. You can succeed having fun. Before you can succeed in any endeavor you must have the desire to do so. It must be one of your goals. Once you decide to be successful, you should know what it is that you have to do to succeed: this is your training plan, the course you are to complete in order to reach your goal. Your coach is your best resource for advice and direction on constructing your training plan. It is important that you know what is involved and that you are willing to do the work needed to reach your goal. Plan to succeed: if you fail to plan, you maybe planning to fail.
The terrain of the path is filled with detours and obstacles to conquer before you reach your destination. Having priorities will help you stay on the trail. Ranking things that you do in order of importance is called prioritizing. Activities you are involved in should be prioritized according to how you would like to see yourself in the future. Education should be a high priority for a prosperous career. Sport can be your vehicle to get a good education along the way.
If you are involved in two or more sports you should consider the following questions:
Which one do you enjoy the most?
Which one are you more successful in?
Which one do you have the greatest long term potential in?
Money paid for participation in sports is not a good reason for priorities. For example, if a parent pays $1000 for hockey and $150 for wrestling, hockey should not take precedence over wrestling just because of the cost. Unfortunately, this happens often and there is no reasoning with it when it comes to dollars and cents. Always try to consider the consequences of your actions and how they might affect your long-term goals. The percentage of outstanding two-sport athletes such as Deon Sanders and Bo Jackson are probably less than 1%. In university or college, it is very difficult to pursue two sports, be very good at both and get excellent grades.
Prioritize your sports and events in your life with the end in mind. The same can be said for other events that you will encounter on the trail. For example, having a good social life is important and can be balanced around your priorities, your education and sports. Being good at hanging around the mall or drinking with your buddies is not something you can put on a resume. Putting a high priority on a sport will help you to reach your full potential.
"If you chase two rabbits both will escape."(Ancient Proverb)
I think participation in many sports can provide a lot of benefits. If one wants to reach the highest levels of competition, prioritizing activities will increase one's chances of being successful. Keep the end result in mind, set long-term goals, set priorities, and devise a game plan. Stay on track and you can make it happen. Following too many trails can leave one lost in regret.
Success in any endeavor is usually not solely dependent upon only one factor. Smart preparations (training), a balance nutritious diet and adequate rest are crucial ingredients in the recipe for success. I recommend that athletes try to get at least 8 hours of sleep a day and eat healthy.
An excellent book on nutrition that you might find at your local library is Nancy Clark’s Sports Nutrition Guide Book. I recommend that you read this book, take notes and make good practices for it.
http://www.humankinetics.com/products/showproduct.cfm?isbn=073604602X
If you are lacking energy it might be because either you are lacking sleep or proper nutrition. Eating a nutritious diet daily can seriously improve your performance. Know what foods are best for you. Formula One racing cars do not fill-up at the local Esso; why should you fill up at the local McDonalds?
Sleeping to us, is what a re-charger is to a mobile phone. If we do not re-charge our batteries we cannot get maximum output.
The primary purpose of a training journal is to give direction, to show progression and to provide information for future use. Purchase a good day planner complete with monthly charts. Record all important events (tournaments), due dates for assignments, and other relevant dates of importance. Have a plan, work the plan. Failing to plan leads to frustration, stress and poor outcomes. Get organized and stay organized. The day planner can also work as a training journal.
For example strength training, records should show that the weights used are increased, as you get stronger. This is where the term progressive resistance training originates. Having records that reflect progress is very important. It is a strong motivator and confidence builder. Not knowing what you have been using for weight and /or reps leaves you in the dark as to what exactly to do. This could lead to low intensity workouts at best and possible injuries at worst. The most difficult part of this record keeping is consistently doing it. It takes extra time if you use the open format and have to think about the order, poundage, reps, and sets before or during the workout. If the workout is planned out before the training, it can actually save time as you go right to the exercise station and attempt to execute your program for the day.
The critical thing is that weights, sets, and reps be carefully and accurately documented. It may not look cool to be referring to your journal every few minutes but it can definitely give your training program goal-direction, and a record of real progress.
A good training Journal has the following records:
1. Goals- Long-term and short term goals set the course for sail.
2. Workload- Write down exactly what you plan to accomplish or what you actually did accomplish.
To record your strength training workouts in your journal use the following procedure:
Weight/ # of repetitions x sets: recovery time: Tempo (eccentric; pause; concentric)
For example:
Bench press - 225-lbs.; 6 reps; 4 sets; 2 minutes recovery; tempo- 3 seconds eccentric; 1 second pause; 2 seconds concentric
This information is simplified as follows:
Bench press: (225/6) 4 (T3 - 1 – 2 / R2min)
3. After each training session: Record Personal Reflections
These reflections should include how you feel and your energy level on a scale of 1 to 5, five being the very best.
4. Amount and quality of sleep - Record the amount to the nearest half hour. Use a scale of 1 to 5 with 1 being very poor and 5 being excellent, to record the quality.
5. Diet - Note roughly what you consumed when you felt great and what you eat when you felt horrible during training session.
6. Personal Notes/ Learning Experiences – Document illnesses, injuries, fatigue and feelings relative to training and your progress/ goals. Note any mistakes and suggestions for future improvements.
7. Testing – Record all fitness testing results and evaluate your strengths and weaknesses in a separate section of your journal.
8. Cardio-Vascular Training
To record your aerobic workouts note the mode of exercise (i.e. running, cycling, swimming, skipping etc.), the time and/ or the distance covered. Also, try to note your total heart beats per minute immediately following exercising.
Keep track of your heart beats per minute as often as possible in the morning as you wake up, lying down. If you notice an increase in heart rate and a loss in weight, assume that you are overtraining and your body is beginning to breakdown. This mean you need more recover from training. Cut back your training.
9. Practices
Record what worked well, what needs works and what needs to be stopped. Describe what was learned and set a plan to use the learned skills.
10. Matches/ Tournaments
Note opponents, outcomes, things done well, thing that need to be stopped, things that need to be improved things that need to be developed. Set out a plan to incorporate these things into the upcoming training.
The greatest value to have a training journal is that seeing progression and improvement helps to improve your confidence in your preparation and in turn leads to better performances.
Confidence: Build it and Success Will Come.
By Stan Tzogas- October 8, 2006
Confidence is the firm belief that you can do what is required to succeed. Confidence is developed thorough practice. It is built by numerous successful completions of techniques, tactics, skills or tasks in practice situations. One must perform in practice what is required in competition because successful practice will develop one’s confidence and lead to successful outcomes. For example:
1. If I drill countless repetitions of a shoulder throw in practice and then start scoring with it in practice scrimmage matches, I will then feel confident that I can successfully use the shoulder throw in tournaments.
2. If I often get out-muscled in matches, I should seriously begin to strength train. I will start to notice that I am doing more chin-ups and lifting heavier than before and I am now assured that I am stronger.
3. If I am feeling winded (gasping for air due poor cardio-fitness) in matches, I must work on my cardio-fitness. I build confidence in my cardio through demonstrated improvements in cardio-fitness exercises like running or swimming.
The more often one experiences improvement and success in efforts, the more likely that one will be confident in attempting new challenges successfully. Having confidence in your abilities helps you to win more matches. Think about and focus on what you do well in practice and do that in a match. Focus on this process and the outcome usually takes care of itself. Knowing that you can perform and execute your techniques and tactics is the type of confidence that is needed to win matches.
Choking in competition is a result of a lack of confidence or over confidence. A lack of confidence is the self-perception that you are unable to meet the demands of the challenge. Over confidence is thinking that success will come easily despite the demands of the challenge and there is no chance of losing. This lack of motivation to meet the challenge leads to a decreased concerted effort, later resulting in becoming overwhelmed in the process by an up started opponent. Thinking you can easily win regardless of any challenges and not focusing on the process will lead to a poor performance.
Building confidence is not an overnight event, it is a progressive process. To build confidence, rehearse in practice what is required to succeed in a match. Progressively demonstrate successful rehearsals in practice matches by gradually increasing to more skilled sparring partners. Bring these successfully demonstrated skills to the tournament matches. Focus on the process of using your skills effectively and success will come. This in turn will further develop your confidence. Go back to practice, reload yourself with more skills and repeat the process.
What you put in your mind is what you get out. The constant use of self-talking internal dialogue will smooth the progress of building confidence. After each successful attempt at a task praise yourself. Tell yourself how good you are. Early in his boxing career Mohammed Ali said “I am the greatest” so many times that Ali actually convinced himself, he was great before he attained greatness. The use of self-affirmation statements like those used byMohammed Ali, will help. An affirmation statement is an “I am” statement that athletes use regularly to help bolster self-confidence and direct focus.
Example:
I am totally prepared and I have worked hard to wrestle with relentless intensity.
I am tough and tenacious – no one is tougher.
My double leg takedown is devastating.
My groundwork is unstoppable.
I am ready to work harder than humanly possible.
I am an intense, relentless and unstoppable wrestling machine.
“Whether you believe you can or believe you can't, you're probably right" - Henry Ford
To win matches, focus on taking control of the match, doing what you do best and make your opponent wrestle your strengths. Be positive and have a strong will to constantly accomplish and achieve more. If you can talk yourself into believing it, you will do it. Matches are won in the practice room, work smarter, not harder, build up your confidence and success will come - Good luck!
Strength Training 101- The Basics
by Stan Tzogas (08/21/06)
Upon completion of a strength training workout, the athlete’s muscles should be pumped solid with lactic acid and the athlete should be fatigued. For a muscle to get stronger, it has to be overloaded. Overload means putting more stress on the muscle than what it is used to. As the muscle adapts to greater levels of stress, the amount of weight must be increased in order to ensure progression. Progressive overload resistance training is a strength training method that works by increasing the weight or resistance gradually in small amounts as the body gets used to new stress. This training concept explains how the great ancient Greek wrestler Milos was able to carry an adult cow on his back. During ancient times there were no fancy health clubs with high tech machines. As part of his ancient training practice Milo carried a baby calf every day until it was an adult.
The key factor in progressive overload resistance is the repetition maximum (RM). A repetition or a rep is one completion of an exercise. “RM” stands for the maximum amount of repetitions that can be performed with good form and technique with a given weight before technical breakdown and/ or muscle failure.
For example, the coach recommends a training program consisting of eight RM. Eight RM is the maximum correct repetitions in good form without significant failure or rest, lifting the maximum weight possible for the athlete. The eighth rep should be extremely strenuous for the athlete. The completion of a ninth rep should be impossible.
The way to find the weight for your RM is through trial and error. Training to a maximum repetition failure is crucial in order to gain strength. Too often, athletes will avoid the maximum overload that is required to complete the final repetition because it is too difficult. Not exercising to overload results in minimal gains. Under loading your muscles will lead to under-average results.
Six to nine RM will produce maximum strength gains. For leg exercises, however, RM should increase to 15 to 20. Any of the Olympic lifts should not be executed over 6 RM. Beginners should start with 15-20 RM for 1 set for the first 2 weeks of training. A “set” is the number of repetitions executed consecutively before a rest break. Progressive overload resistance training requires a spotter to prevent accidents and injuries.
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General Guideline for Strength Training: |
1 |
8-10 RM |
2 |
3 sets (the number of times 8-10 RM are performed) |
3 |
60-120 seconds recovery time between sets |
4 |
5-6 exercises beginning with the larger multi-joint muscles exercises first |
5 |
45-60 minutes maximum duration per workout, not including warm-up & cool-down |
6 |
3- 4 times a week |
7 |
48 hours between workouts |
8 |
Exercise using strict form, slow speed, and full range of movement. Be sure to pause. Ask teammates or coaches for help with the techniques of the exercises |
9 |
Breathing: exhale during the most strenuous phases of each exercise and inhale during the easier phases |
10 |
Stretch the muscles that you are exercising in between sets |
11 |
Include some core-abdominal exercises before the cool down |
Good Weight Training Exercises for Wrestling
1. Power Cleans
2. Front or back squats
3. High pulls
4. Upright rowing
5. Bench press
6. Front Lat. Pulls
7. Standing or sitting shoulder press
Strength is a vital aspect of any wrestling match. Being strong helps to develop confidence, improves speed, power and execution of techniques, it can help a wrestler compensate for a lack of technical skills, it can aid in escaping bad situations and also prevent injuries. Those who struggle with wrestling usually struggle due to a lack of physical and/ or mental strength. Strength plays an important role on the path to a successful wrestling career.
The Team Impact Wrestling Club does not condone behaviour contrary to fair play. The club does not advocate the use of any muscle-building supplements permitted or banned. We feel that participation in sport is training for later day life, and integrity is a vital aspect of that process.
Average athletes with excellent training habits will beat good athletes with poor training habits. Good athletes with excellent training habits are extremely difficult to defeat. Poor training habits are better than no training habits. The will to win is not complete without the will to train. You decide which direction to take. Any direction you chose usually you will get back what you give. Enjoy your work-out!
By Stan Tzogas, 2006-09-01
The concept of cross-training is the practice of participating in a sport for the benefit of improving in another sport. The best training for any sport is periodized (a scientific systematized approach to training) and specialized year-round training. Sometimes life’s challenges make it so that we might need to participate in another sport. I have prioritized sports in order of most beneficial to a wrestler in this article. The purpose of this article is to provide understanding for young wrestlers considering a participation in other sports.
To be an excellent wrestler an athlete needs to possess the strength and explosive power of an Olympic weight lifter, the cardio vascular fitness of a two miler, the mindset of a chess player, and the mental toughness of an ancient Roman gladiator.
Wrestling is unique. It is not only a sport but also means to developing self-defence. Wrestling is not for everyone, there is no bench, no substitutes, not line shifts, no place to run or team-mate to hid behind, and no one to blame. Wrestling is not a game, we do not play it, we are not players, we are wrestlers who battle for victory and if we are successful, the official raises our hand and restrains our opponents hand lower for everyone to see. What separates wrestling from the rest is that it is an individual combat sport that requires athletes manage their body weight. You want to talk about toughness, try dieting to lose weight, then go out with on empty stomach and compete. Be proud to be a wrestler. Wrestling is for individuals of uncommon strength of character.
“Once you wrestled, everything else in life is easy.” - Dan Gable
In order of most to least beneficial for a wrestler, below I have ranked all the high school sports. With all due respect, to excel in any sport requires commitment, hard work and a high degree of athleticism. Participation in any sport is better than not working-out on your own or not participating in any sport. Be active as much as possible. If you plan on being a good wrestler carefully consider the other sports you choose to participate in.
Rank |
Sport |
Main Benefit for a wrestler |
1 |
Wrestling |
The more sports specific the training, the better |
2 |
Gymnastics |
strength, power, body awareness |
3 |
Weight training club |
Strength and power |
4 |
Rugby |
Cardio, agility, mental toughness |
5 |
Hockey |
Cardio, quickness, teamwork and pain management |
6 |
Swimming |
Cardio, body awareness |
7 |
Field lacrosse |
Agility, cardio, pain management |
8 |
Soccer |
Agility, cardio |
9 |
Field hockey |
Agility, cardio |
10 |
Tennis |
Agility, quickness and co-ordination |
11 |
Basketball |
Cardio, quickness |
12 |
Track and Field middle or long distance sprints. |
Cardio- excellent pre-season training |
13 |
Cross-country running |
Excellent pre-season aerobic base development |
14 |
Track and Field short sprints |
Anaerobic explosive power |
15 |
Football |
Mental toughness, aggressiveness |
16 |
Badminton |
Agility, quickness |
17 |
Skiing/ snowboarding |
Coordination |
18 |
Track and Field events other than running |
Coordination |
19 |
Volleyball |
Teamwork |
20 |
Baseball |
Teamwork |
21 |
Golf |
Money management skills |
To improve in any sport it is important to attend as many training sessions as requested by the coach, attend clinics and camps, read books, ask questions, view videos, practice in the off-season, attend as many practices as offered, and seek and take training advice from coaches. Association by assimilation, you will become a product of your environment. Surround yourself with successful people.
You get back usually what you give. The sport one participates can lead us to assume the type of person one can be. Being a wrestler means being a tough person! The average wrestler in Canada will wrestle for four to five years, and s/he will remember those years for the rest of their lives. Make those years worth remembering. Training hard never beats training smart.
Heart Rate: The Indicator of Effort
By Coach Tzogas
Checking your heart rate is a good way to determine effort and monitor training. Improvements will come sooner if attention is paid to monitoring the heart beats per minute. There are various ways to determine a target heart rate. The most common way to estimate is to use a mathematical formula. A better method is to buy and use a heart rate monitor. The total number of heart beats per minute (hbpm) is a good indicator of how hard you are working. The formula that will give you an estimate of what is your 100% maximum is to subtract your age from 220
For example:
Victor is 15 years old, 220 – 15 (age) = 205.
205 hbpm represents the 100% maximal effort.
To determine a 90% effort, take 205 and multiply by 0.90 205 x 0.90 = 184.5
185 hbpm represents the higher end of training
To determine a 60% effort, take 205 and multiply by 0.60 205 x 0.90 = 123
123 hbpm represents the lower end of training.
Training any lower than 60% of your maximum will yield minimal improvements.
To check your heart beats per minute take your first 2 fingers and place them on your carotid artery beside your throat. Count the number of beats in 6 seconds, then add a zero to the end of at number and you get the roughest estimate. For example: 16 heart beats in 6 seconds equals 160 heart beats in one minute. Counting for the full minute will result in the most accurate estimate. Counting for 30 seconds then multiplying by 2, is the next most accurate way. You may want to work with 10 seconds, by counting beats for 10 seconds then multiplying by 6. Do what works best for you.
A chart for a 15 year like Victor would look like this:
Percent (%) |
Heart beats per minute |
Heart beats per 10 seconds |
90 (205 x 0.90=) |
185 |
31 |
85 (205 x 0.85=) |
174 |
29 |
80 (205 x 0.80=) |
164 |
27 |
75 (205 x 0.75=) |
154 |
26 |
70 (205 x 0.70=) |
144 |
23 |
65 (205 x 0.65=) |
133 |
22 |
60 (205 x 0.60=) |
123 |
21 |
Complete the following chart for yourself:
Percent (%) |
Heart beats per minute |
Heart beats per 10 seconds |
90 |
|
|
85 |
|
|
80 |
|
|
75 |
|
|
70 |
|
|
65 |
|
|
60 |
|
|
To significantly improve your cardio-vascular fitness and develop a good aerobic base, it usually takes about 3 months and running for at least 4 days a week at a minimum of 20 minutes.
A basic cardio-vascular training program includes:
3 months,
4 days a week,
20 minutes minimum constant duration,
and at a constant 70-80% maximum heart rate pace In our sport this training should begin prior to the competitive phase, in August.
How important is Cardio-vascular Fitness? “When you have an opponent that is fast or quick - when he gets tired he is no longer fast or quick. If your opponent is really strong - when he gets tired he is no longer stronger. If your opponent has great technique and he gets tired - he no longer has great technique. If you can make an opponent tired, while you are not, you will be faster, stronger and your technique will work better. Work hard on your conditioning and learn the techniques that make your opponent tired.” (Steve Fraser)
Being in excellent cardio-vascular condition helps in recovery in-between matches, improves work-output in practice, makes matches easier (more energy- less tired) and improve confidence.
The Team Impact Wrestling philosophy is that wrestling practices are not designed with the main purpose to develop and improve your fitness. Practices are designed to develop, improve and perfect wrestling techniques and tactics. Getting into excellent physical condition is the personal responsibility of each athlete. We do not lose matches because of poor fitness. Please make a serious effort to acquire a high level of cardio vascular fitness. Make a greater effort to work smarter.
