Update

Many PFA wrestlers just got back from disney duals, PFA is more than confident that we got a lot more out of it than Mickey Mouse haircuts, and a tan. First thing you should do from an intense week of wrestling is take time to work on your game plan analyze what worked well and what didn't. Stay positive and remember the summer time and tournaments are your time to get better and try new things. Don't get frustrated people remember state place winners, they don't remember who won the Joe Schmoe classic in June. Check out pfawrestling.wordpress.com for a great story which ties right into today's lesson. Weight room at PV is open and practice will be back on Tuesday and Thursday. We have an awesome fundraiser planned at Millers Service Center in GAP.

Changing up your workouts

I recently was checking out Zach Evan Esh's video and he talked about how he trains his athletes and makes them wrestling strong. Bottom line is what he does is train differently than your traditional football and other strength programs that have been crammed down athletes throats for years. I am not saying that the workouts that you out in with the football team are not good far from it. What I am saying is that every once and a while you need to integrate some different training regiments to get that extra inch. As wrestler we have all been there were one foot inbounds one second of riding time for those in college can be the difference between winning and losing. To give you an idea of what I am talking about visit http://www.getwrestlingstrength.com/

This workout I actually got from an old college strength coach who has been helping the wrestling team get stronger for several years now.

What you want to do is 5 sets of 10 of hang cleans once the bar hits your shoulder height you want the bar to rest on your chests and while keeping your hands on the bars put your elbows out front and keep them close together and squat as low as you can. Once you are back to standing up drop the weight(if you have bumper plates) and repeat. Remember form is very important.

You want to superset this workout with upright rows holding a 45lb or more plate. This will help work grip strength as well if you have the rubber bumper plates with not a lot of grooves to grab.

Once you have completed this workout you want to bang out 4 sets of 10 horizontal chin ups. For those of you that missed our previous posts what you want to is take the bar and put it across the apparatus you use for box squats then place in front of you a bench that is perpendicular to your feet and about 4 feet in front f you place your feet on the bench and you want to pull yourself up till your chin reaches the bar. Eventually you can have a partner add a plate to your abdomen to make this workout more challenging. That is what we have this week for a great wrestling strength workout. Again please check out Zach's website and if you are in Jersey I would definitely recommended stopping by his gym.

Check out PFA Wrestling on facebook for Tourney info.

Hope this information gets you that 5%

-Coach M

Have something to believe in

If you don't have something to believe whether it be God, family, or whatever you are missing the boat. The fact of the matter is that whether you are going to the gym, entering the wrestling room room, or hitting the road in your Nike's it is always easier if you have that support from within. From a standpoint as both athlete and a coach, I can tell you when I enter the gym for myself it is much easier to push myself knowing why I am there. I truly believe God wants us to reach our full potential. I truly believe in my heart that my athletes were made for greatness and endowed with all the skills and mindset to become state champions. I believe in my team, I believe in the people I surround myself with beyond the shadow of a doubt. If you have been keeping up with my posts on either here or on facebook you know we lost Vinny Desario who was a great kid. He had a firm believe in both God and family. He surrounded himself with good people, and he always was working with the end goal in sight. I wish that all my wrestlers could be like Vinny. I remember when Vinny was a wrestler we joked and called him skinny vinny, when at the time he was not so skinny. Vinny however envisioned himself as skinny and worked out all the time to become what his predominant image was and that was always a better person, be it in the wrestling room, class room or on the golf course. When I was at his wake I saw all the great people he surrounded himself with and it was clear to me that we cannot take anything for granted. When I work out know I realize more than ever that life is too precious to waste with regrets, and what ifs. Make the most out of each day, have something that drives you so you don't have a wasted workout. Do what Vinny did and surround yourself with positive people, block out all the negativity, set your goals high, and make all your actions match the goals you want to achieve. If Vinny would still be around today, there would not be a shadow of a doubt in my mind that he would have achieved greatness. I believe the same about my athletes and the people who I surround myself with. Life is too short to waste on negative people, drugs, or any other nonsense appreciate every second you have and the people who are their to support you because tragedy can strike anywhere. Again I ask if you have the resources please help out my friends family and forward donations to:

Vincent DeSario Charitable Trust

1115 Inman Ave.

P.O. Box 317

Edison, NJ 08820

For lifting and workout tips please visit pfawrestling.wordpress.com as always get better today.

Please help out the Desario Family!

Vinny Desario was a great kid who was sadly taken away from us at the age of 19 to put that into perspective for me as a coach my former athletes from last year are now 19. Right now his family is facing extreme medical expenses. If you could help in any way possible please forward whatever you can to.

Vincent DeSario Charitable Trust

1115 Inman Ave.

P.O. Box 317

Edison, NJ 08820

Rest In Peace Vinny

This week I ask that all PFA members pray for Vinny Desario's family he was a great kid an a former HS wrestlers. He will be missed. We will have new content for you this weekend.

TWO FOR ONE WEEKEND

This week I will post two workouts seeing as I missed last weeks.

For Stronger Calves we are going to shake things up with a new workout

You will need a large isoball, and two dumbells 35-55 lbs each

1) Take your exercise ball and put it up against the wall and use your chest to hold it in place

2) Next take the two dumbells and raise your self up.

3) Step back so both feet are bout 3-4 feet away from the wall and you are leaning forward.

4) Use both legs and lift up your feet slowly and slowly raise them down as you would when you are doing calf raises.

(Do this for 3 sets of 15)

Todays Second Exercise.

For todays second exercise we are also going to focus on our legs but also on building some explosive power.

You will need a barbell and anywhere between 150 - 300 Lbs on the rack depending on weight class and experience ( DONT OVER DO IT)

For this two work you will have to be able to do a proper squat

1) Place the bar across your shoulder with feet shoulder width apart

2) Next squat down so your knees are at about 90 Degrees

3) Next explode up and lift your feet of the ground

4) Control the weight coming down and repeat

(DO 4 sets of 10) and don't forget to breath

PS

IF YOU HAVEN'T already downloaded the form for the Scarlet knight wrestling camp please speak with myself of Coach J by Wednesday.

This week in Nutrition

If you really want to get a good idea of your caloric intake I recommend not only writing down everything you eat but also tracking what you are burning. Mypyramid.gov has a free online resource that can track calories vitamins and what you burn while exercising and even make recommendations. I cannot stress the importance of planning ahead instead of sleeping till noon and later begging your mother to make you something healthy, I state this example because it effects more than one of my athletes over the weekends why not take matters into your own hands hard boil eggs for the week grill up some chick some burger patties and put them into the refrigerator so you have them for the week. Having seen first hand what they serve for school lunches to High schoolers these day I would recommend you take action and bring your own lunch. You will feel more energized and will no longer have to cut weight to make 285. (ZH) In terms of what you should eat add color and variety to your diet that means fruits veggies as well as meats cheese. I hope this tid bit of information has made you just a fraction better. Now stop reading and start doing

5%

Coach M