PFA Wrestling CAMP

PFA Wrestling camp coming to PV hs this summer August 13-15th, The best wrestling camp in Pennsylvania dedicated to getting you to the next level. Coached by elite wrestlers like Tim Darling 3x State Champ and NHSCA national champ. Matt Fittery 3x National NCAA qualfier and EWL Champ Cocalico assistant coach. All campers will recieve world class training access to training materials, GZ performance enhancement materials. Meal Plans for all HS weight class and wrestling specific workouts so you can what you learned from camp and bring yourself to the next level. And these are just a few of the perks of coming to PFA wrestling camp this August. Email PFAWrestling@gmail.com for more details.

"Success doesn't come to you…you go to it." -Marva Collins

How to shoot Blazing fast takedowns compliments of Coach Steve

Here's a 2 day per week workout that will improve your speed when taking a shot, and finishing it strong!

Monday and Thursday

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Squats - 2 warmup sets of 8-10 reps.

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3x5 (Monday only)

2x20 (Thursday only)

Use a barbell, and learn to squat correctly. You should imagine that you are sitting in a chair behind you that you cannot see. This forces you to stick your glutes and hips back while sitting. This in turn keeps your shins upright. The result is a very effective squat, that is safe. You will use most of the muscles that are used when shooting a takedown! Look straight ahead when squatting, and keep your head and neck in line with your torso.

Jumping Squats - 2 sets max reps for 1 minute bouts

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Jumping squats will help you develop more explosive speed. Perform them after you've done your free weight squats. Crouch down on the balls of your feet so that your glutes are touching your heels. Explode upward as fast as you can with as much reach as possible. Your body should be off the ground, fully extended with arms towards the ceiling. If you are really exploding you should be able to extend so that your body is arched. Do these quickly.

Dips - 1 warmup set with bodyweight.

---- 2 sets of 6-10 reps with added weight (use a dipping belt) or if you cannot use extra weight, use your body weight. If you can't do 'em, keep working on them. It'll come.

Reverse Close Grip Chinups -

3 sets of max reps.

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Use weight with a dipping belt if you get too strong! Keep going until you can't budge.

This simple 4 exercise workout is just plain hard work, on the exact muscle groups that will move your body faster.

Keep your practice the same. You should be feeling faster, and getting more takedowns in practice within 2 weeks of doing this correctly (form is everything). Keep this up during the season, and don't starve yourself when cutting weight. You'll be amazed!

PS Be sure to check out PFAwrestling on facebook and myspace and of course on twitter

Stop Beating YOURSELF UP

Studies have shown that the average teenager is told 17,000 times in his life "NO" and "You can't do this" Well why would you want to add to that number I am telling you men if want to succeed start putting in some positive thinking. I am telling you right now no one should believe in you more than yourself. Its time you start that positive thinking. Write down all the things it takes to be a state champ, and start telling yourself that you are and have those things now. FAKE IT TILL YOU MAKE IT!!! ANYONE CAN LIGHT A FIRE UNDER YOU, but only YOU CAN LIGHT THAT FIRE INSIDE OF YOU. By now you are putting in more time than what you did last season training smarter and getting better GB and DJ so far are showing the most improvement because they are putting in the same if not more time but also getting more out of practice because they believe in themselves.

PFA will be holding open mats, and opening up the weight room on JULY 3rd send in what times you want to lift and practice and I will do my best to make it around the majority of your schedules.

QUOTE OF THE WEEK
In the end, we decide if we're remembered for what happened to us or for what we did with it.

PFA advice for the offseason

The "OFF" season should be your time to turn "ON" the intensity. School is out and you have taken your time to relax and I bet you have already taken your week or so wrestling vacation. (Which is fine) Now is the time to quit make excuses; hit the roads, Get on the ShredMill, Lift weights, and get back in the wrestling room. So the first wrestling advice of this blog is the same as all the other ones DO SOMETHING. Find out what you want, and how bad you want it, I'll get you there but PFA demands action. So far DJ and GB are leading the way. Remember if you want to win you have to focus on the process and all process haves steps, today is the day to take that first step!

New wrestling specific workouts will be posted here soon so STAY TUNED!! 

Online marketing

PFA now has a myspace facebook twitter and wordpress, online site updates are scheduled for this weekend so sit tight. Its a nice Saturday do something to get better today keep checking for updates and training tips

PFA has a blog now

PFA is starting a blogHey to the men of PFA working on a team logo stay tuned for more info, Thin Baker and DJ will be handling the myspace page coming up, for those of you wondering what PFA stands for you have to come to practice to find out PFA builds wrestling champions, PFA follows the teachings of all CJA greats and will brings the Jersey style of wrestling to the heart of Pennsylvania. PFA is dedicated to building state and national champions, stay tuned for training tips practice schedules and upcoming camps