Training
Attacking The Problem
Yesterday I pulled a hip flexor. It wasn’t a major injury, but it was enough to cause some discomfort. A lot of time with injuries it is easy to just take time off and let your body heal. However, your body will heal faster if you attack the problem. By getting rehab and working to get better faster, you win the battle. Don’t let small things become big because you’re waiting for it to fix itself.
Problems don’t fix themselves and usually early action can help with early resolution. Don’t let that nagging “thing” take you out of your game. Resolving the problem will probably be less painful than you had imagined, and you’ll be glad that you took care of it today.
The Blessing of a Beat Down
Over the last week I have taken a couple of pretty good beat downs at the hand of a world champion. My first feeling was one of frustration, but then I started to think about what I could learn from my experience. I came to the conclusion that I should be grateful that I have someone to train with that can push me to my limits and make me better. Sure I could be in an environment where I win all the time, but where is the learning in that?
Next time you’re feeling beat down, look for the silver lining and see how the experience may really be a blessing in disguise.
Just One More
Doing extra work is just as much a psychological battle as it is a physical one. I know that after practice is finished, I’m tired, and neither my body nor my mind feel much like doing a few extra reps after practice to gain an advantage on my competition. However, I know that one of the best times to get your extra reps in are when you are tired and don’t want to do them. Over the years, I have come up with a small psychological trick that I use on myself to try to push myself just a little bit more.
At the end of practice, I tell myself that I only have to do one more rep. It might be strength training, it might be extra cardio, or it might be one extra repetition of executing a technique, but I tell myself that if I just do one, then I can be finished. This helps me to stay after practice, because surely I can do just one. However, almost always, the one will turn into multiple sets or repetitions, but sometimes that biggest battle is just doing the one. Do one rep after practice, make one last phone call, read one more chapter because over time, it all adds up.
100 Words A Day
So I was reading a blog this morning, http://jamesaltucher.com, and one of the comments that were left on his post about New Year’s resolutions really made sense to me. James wants to write 500 words a day while working on his novel, and a posted comment suggested writing 100 every day. The 100 words seems manageable to me. There will be plenty of times when I think, “I really need to write more on my blog.”, but then I feel like I need at least an hour to write anything worth reading. I figure that if I just write 100 words about whatever is on my mind, then that will be very manageable. I really would like to write every single day, but the reality is that like anything else there will be ups and downs to this goal, task, resolution, or whatever you would like to call it. So here goes.
I have been thinking lately about training schedules within the sport of wrestling and coaches. I have had a lot of great coaches over the years. I really feel like I have been blessed and fortunate to have good coaches that have helped point me in the right direction. At this point in my career, I have had to take a little more responsibility in my own self coaching, and thinking about ways to get better. Perhaps this is due to the fact that I have been teaching a lot more wrestling at this stage of my career. Anyway there are a couple ideas that I think might be helpful.
1. If you don’t feel like doing something, do something else that you want to do as hard as you can – I know that people always say that in order to be successful, sometimes you have to do things that you don’t want to do. I get that, and I understand that, but perhaps you and I could be more productive doing something we really want to do. For example, if I don’t like to run, but I really want to wrestle hard for my conditioning, then why not just wrestle? Why fight yourself so much and have all of that negative energy come up and taint your workout.
2. Change your training split so that you can get more out of your workouts – This is something that I have been thinking about a lot lately. The current split goes like this, Monday 2 a days, Tuesday 2 a days, Wednesday 1 a day, Thursday and Friday 2 a days, and once on Saturday. With the current rules, you only compete for 1 day in international competitions, so why would I train for so long on 2 consecutive days. Also some of those 2 a days include weight training on the same day that you are wrestling, and when does that ever happen in a competition. I think that it would be a great idea to play with a 2-1-2-1-2-1 split. This would end up being that the days you are doing 2 a days you are just wrestling those days, and the 1 a days are for strength training or conditioning. That way you aren’t squatting in the morning or doing cleans in the morning and then having burnt out legs for your wrestling in the afternoon because really getting better at wrestling is what you’re training for, not to have a good squat or a good clean. I think that by having a little more break between your wrestling days would help you to be more intense while your wrestling as well, and you would have more recovery time to help avoid overuse injuries. Anyway, those are my two cents for the day.
Beat The Streets Summer Wrestling Camp 2011
Earlier this summer, I had the opportunity to teach at a wrestling camp in upstate New York for the Beat The Streets program. It was an awesome experience. Below are some of the videos from some of the sessions that I taught.
Colorado Springs World Team Training Camp
I made it back from Baku safely, and for the past week I have been in training camp in Colorado Springs. In Baku, I won my first match against the Georgian and lost my second match to the Turk. I felt safe in a position where I obviously wasn’t because he turned me, and as a result, I lost the match. It was a good trip though, and I am glad that I went. It makes me hungry to compete again in August as we prepare for the world championships in Turkey.
Training camp has been going great. There are several foreign teams out here as well as some very tough competition in my weight class. This morning I had a minor set back with a minor injury, but I will be back at it in a day or two. It is interesting how much training goes into staying healthy at this stage of my career. There are some workouts that I do just so that I can stay healthy to compete.
Coaching Makes You Better
Have you ever learned something before and at the time that you learn it you think to yourself “I really need to make sure that I remember this.”? I have done that time and time again in my life, but I don’t always remember to follow through and do the thing that I wanted to. Well last night I was reminded of one of those things, coaching makes you better. I would say that when you are coaching wrestling that it makes you a better wrestler, and I think that is true, but I would go as far to say that coaching anything in your particular field or area of expertise will help you to improve in that particular field. When you are teaching someone else what they are supposed to be doing, it is easier to see how sometimes maybe you have gotten away from the basics and you need to refocus. All of the questions that students have also help you to see that maybe there are other options to what you are teaching.
For example, I started teaching wrestling classes on Wednesday and Saturday at the University of Grappling in Lindon, Utah, and I must say that I think that it is making me a better wrestler. Not only am I forced to focus more on the basics of wrestling, but I am getting a lot of questions to make me think more about what it is that I am doing while I am out on the mat. In fact, I have even learned some new moves while I have been teaching my students. So does that make me the teacher or the student? I have also started really going through my mind to think of the best systematic way to teach my students about the sport and how different techniques can benefit them. This thinking paired with my search for new technique from other sources as well has really led to an improvement in my own skills.
Having the opportunity to teach others truly is a blessing. I have known that teaching helps you refine your own skills and now that I have learned that lesson again, I will definitely need to continue to apply it. I will definitely continue to teach throughout my wrestling career. In terms of the knowledge and skill refinement that I will obtain from it, I can’t afford not to. So if you want to get better at something, or even gain a better understanding of it, make sure to go teach someone. You will benefit from the experience guaranteed.
Sometimes You Just Have To Start
It is easy to wait. It’s easy to think that you don’t have enough experience, or you don’t have enough knowledge, or you don’t have the right tools, or it’s just going to be too hard, but really those are all excuses. You can start right now today and start working towards your goal or something that you want to accomplish. I’m not saying that I don’t make excuses too because I do. I’m human. But, I do know that when I get to work on something and accomplish the task that I set to do, I feel so much better for having accomplished it. It makes me feel like I’ve won something, and I guess I have. Whenever you accomplish a goal or task no matter how small you are beating your lazy self. You know the one that I’m talking about. The slow, lazy, I’ll get to it tomorrow guy that shows up every now and then. If you can beat that guy, you can beat anything.
I was thinking about this because I finally took the time to put together a little video of some of my wrestling. I’ve been meaning to do it for a long time, and I guess this time I had a little more motivation. I put it together so that I can use it for speeches or clinics as well as for courting potential sponsors. Writers, photographers, and designers all have portfolios. I guess that you could say that this is a small part of my greco roman wrestling portfolio. When it came down to it, actually making the video took a few days of effort, but it was fun. I’m not a professional videographer, and I didn’t have Sony Vegas (awesome video software) to make it, so I just used what I had, and I’m happy with the results I got. It was actually a lot of fun, and I think that I will try some more video in the future.
So next time when the lazy guy in your head is telling you that you can’t do it because it is too hard, or you’re not smart enough, or you don’t have all of the tools, tell him to shut up and do that thing that you want to. You will feel better about yourself, and you will have something new, something that you can add to your life’s portfolio.
My Very First Dual Meet
I would write about my very first competition wrestling match, but honestly I don’t remember it at all. I remember that I wrestled my first competition wrestling match at a tournament at Skyline High School in Utah, and that I won the tournament. In the finals I wrestled a pretty strong kid, which I myself was pretty strong. Years of cleaning horse stalls, hoisting hay bales, as well as being an early bloomer helped to provide me with some physical tools that most jr. high kids in my weight class did not have. I also remember that after the conclusion of my final match that my lungs burned more than I thought was humanly possible. In fact had I not won that match, I may have quit the sport altogether because it was so physically painful, but the sense of accomplishment that came with the victory helped to fuel the fire that would keep me going until the present day. But, back to my very first dual meet.
The very first dual meet that I wrestled in was a home meet, which you think most people would be happy about. You get to wrestle at home with all of your friends and family there cheering you on in a comfortable and familiar location. I hated the fact that we were going to be wrestling at home in front of people that knew me. I had to squeeze into a tight singlet that made me feel uncomfortable and self conscious. Even though I was starting to grow out of my fat stage I still looked a little soft, but luckily for me every body at that age at that weight class did too. The worst part about wrestling a home meet was that I was scared to death of facing my opponent for that match. It wasn’t that he was some well known wrestler that had won any big tournaments, but it was something that I thought was much worse. You see he was the coach’s son, and I thought that meant instant death for me the moment that I were to shake hands with him in the center of the mat before we started to wrestle. To add to my discomfort I had met a couple of the wrestlers from his Bennion Jr. High team. Chad and Adam had both been wrestling for a while and they looked like wrestlers. They had won plenty of tournaments, and they were a grade above me. Adam had huge muscular legs, and I thought that for sure the coach’s son would outshine every one on his team mates in every possible combination of athleticism, strength, speed and technique. I was so nervous and so scared that I became physically ill. I went into the locker room, which luckily for me was empty, and I started throwing up. As I vomited, I tried to calm myself down by thinking that there really wasn’t a possibility that he could actually kill me on the mat, but my body didn’t believe the trickery that I was trying to use against it and I kept puking.
When I had successfully finished emptying my guts, I went back out into the gymnasium to await the horrible fate that must be coming. Luckily for me though, the monster that I had created in my head wasn’t quite so intimidating as I had made him out to be. Actually after I did see him, I was pretty confident that I was going to win the match. He was pretty chubby and when he was warming up he looked pretty inexperienced from what I could tell, and with that being said with me being a novice and thinking someone else looked awkward that was really saying something. Even though he wasn’t quite the wrestler that I had imagined I was still a little nervous before we wrestled. I really wanted to be able to win especially in front of all of my friends that had come to the meet. Most of you know how mean kids can be when they are making fun of their friends or even worse making fun of kids who aren’t their friends. I didn’t want to go through that.
Finally it was my turn to wrestle. I stepped out onto the wrestling mat, shook my opponents hand, and we started to wrestle. There wasn’t a very wide variety of techniques that I had at my disposal at the time so I used the first of the two techniques that I had learned, a double leg. I changed levels and tackled my opponent. He didn’t put up much of a fight which quickly made me leading the match by two points. Then I started to use the second move that I had learned, a barbed wire turn. From the top position I reached across his body so that I had both of his arms wrapped up in mine, and I started to walk around his head. Slowly the lock got tighter and tighter until eventually he was on his back, and the referee was slapping the mat signaling a pin. I had won the match! I was so happy that not only had I cheated death, but I had actually beaten the coach’s son as well. The anxiety that I had once had was replaced with a spike of adrenaline and endorphins, and I was extremely glad that I hadn’t given up the match before it had even taken place.
Sometimes the demons that we make up in our head are exponentially greater in size to us than they actually are if we would just actually face them. Sometimes you just have to punch the bully in the mouth to realize that. After that match I was never worried about wrestling the coach’s kid ever again.
7 Ways That You Can Cross Train For Wrestling
Wrestling practice is pretty predictable. When you get to practice, you know that you are going to warm up, drill some techniques, and do some live wrestling or sparring. There isn’t a whole lot that changes regardless of where you are wrestling whether it is here or in another country. I know that there have been times for me when it is hard to feel excited for practice when things seem stale. That is why I change things up every now and then so that I can do something new and still get a great workout.
1. Dummy throws – I had the pleasure of training under Ivan Ivanov for about a year and a half in Boise, Idaho. The guy is a genius, and he has also created some excellent products to help wrestlers as well as the general fitness enthusiast. I particularly like his new speed dummies. You can grab a dummy and just throw it for an hour. You will get your heart rate up, improve your technique, and it never complains about getting a serious beat down.
2. Running – I can’t say that I am a huge fan of running. I would probably like it more if I were faster. Instead of just running mindlessly for hours like you were training for a marathon, I like to make it simulate a wrestling match. I like to do sprint and jogging intervals. Sometimes I will even count my steps doing 30 slow pace steps for each foot and then 30 sprint pace steps afterward. Alternating between the two is a great conditioning tactic.
3. Swimming – I can’t float without a life jacket to save my life, but fortunately for me, I can swim. I think that swimming is a great simulation for wrestling because you are using your whole body. I imagine that it gets a little easier with improved technique, but for now a little thrashing in the pool can help change things up especially if you do timed intervals like you would have in a wrestling match.
4. Dumbbell circuits – I like to use dumb bell circuits as I get a couple weeks out from competition. The circuits help me to challenge and test my shape as well as do timed intervals to simulate a match (Is the timed interval training making sense now?). One circuit that I really like to do is 15 shoulder press each arm, 15 rows each arm, 15 pushups, 15 hammer curls each arm, and 15 dead lifts all with dumb bells.
5. Games – Games are fun no matter how old you get. The competitive nature of games also help you to push yourself to win. This will help you to get in a great workout and have fun doing it.
6. Exercise videos and fitness classes – Have you ever seen those p90x workout infomercials on t.v.? I know I have, and I have done some of those workouts. They are pretty good. I have also done other yoga classes and aerobics classes that have really pushed me. Sometimes the body needs a good shock to help you get ready for a new level of preparation.
7. Shadow wrestling – Sometimes it is good to get a break from wrestling the same opponents day in and day out. Try wrestling yourself once and see how you do. I don’t mean that you are literally going to try to grab your own legs or try to pin yourself. Go through the same movements that you would if you were in a wrestling match and imagine yourself scoring the winning take down in the Olympic finals. I know that before I found wrestling I would pretend I was Michael Jordan on the basketball court shooting the game winning shot. It was fun, and you can do the same with wrestling. That way you can enjoy winning the Olympics every day.
There are plenty of ways to change up your workouts if they are getting stale. All you have to do is put some thought into what can challenge your body and help you have a good time while you are doing it. The possibilities are really endless. Just get out and start moving. You’ll come up with something.





