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

Killer Ab workouts

I am always looking for new and better ways to train my athletes and I have found a few great AB workouts to add to your routine

First is the dumbbell crawl, what you want to do is get 35-55 pound dumbbells and set both in front of you then you want to do a pike/bear crawl position forward 20 ft and backward 20 ft for 3 sets.

The next exercise is the Exercise Ball Dumbbell Russian twist with this exercise you should want your back on the exercise ball and your knees at 90 degrees from there hold your weight directly in front of you with your arms fully extended and rotate slowly to the right till the weight is parallel with the floor repeat the opposite direction till you are all the way to the left do this for 3 sets of 10 each side. Lastly you are going to end this exercise by doing your normal planks but with a 5-10 lb weight for 3 sets of 20.

There you have it today's AB exercise try them this week and throw it into your ab routines to change it up if you stick with it you will have more effective freestyle throws gut wrenches and you will find your power lifts are easier. Be sure to check out http://pfawrestling.wordpress.com for this weeks diet tips.

When to work out

I know this sounds crazy especially for the busy athlete for summer workouts don't make working out the first thing you do in the morning thats right I said don't make working out the first thing you do. Studies now show that your body takes time to get revved up so why not work out and get the most out of each rep by lifting or working out when your body is at its prime. So that may mean if early in the morning is the only time you can get a lift in that you will have to wake up even earlier About 1- 2 hours before you intend on lifting. So if your initials are ZH that means not being the lazy person you have been make the adjustment. Workout at your bodies prime times and I promise you will get stronger, faster, and become a better wrestler than if you just worked out at times when you first wake up.

Hope this tidbit of info helps and check out facebook for this offseason tournments coming up next is the phoenix wrestling freestyle tourney in elizabethville .

When to eat before a lift

About 30 minutes before you get a lift in you need to have a good combination of both protein and carbs, for example try mixing protein powder with oatmeal which if you haven't learned already is one of the best foods for a wrestler to have in his diet. Do this and of course remember to stay hydrated. Do not over or under eat before a lift.

Post workout you want to eat approximately 30 minutes to 1 hour after you want to try drinking a simple sugar like juice or have a milk shake, to get protein in try tuna, or eggs ideally you want around 40 grams of protein in you post work out.

Proper nutrition before and after a workout is critical to recovery and the quicker we recover the more we can get out of your next work out.

PS if you have found out about PFA's summer training schedule be sure to check back in online or email for news.

I hope I gave you enough information to get you that 5% you need to win

This weeks workout tip 21 and under

This I found this great new weighted pull up program with 21 reps. With a partners help while gripping the pull up bar have your partner grab a 10-25 lbs dumbbell and place it in between your legs just below your knees and criss cross your legs. Now do 7 reps maintaining a fluid motion. Next do 7 reps with half the original weight. Lastly do 7 pull-ups with only your body weight.

Visit www.pfawrestling.wordpress.com for the 21 foods you can't live with out

Thank you to muscle and fitness magazine for supplying todays workout and nutrition tips.

6 days till Mawas

Get a Stronger Back for stronger takedowns

Lets face it the closest exercise to a high single leg is a row. So this weeks tip comes right from Dan Walsh Olympic Rower. To have a strong back here is an easy work out to follow.

Wide-grip Pull-ups 4 sets of reps as follows do the first set to failure, on the next two sets do 20% fewer reps than previous on the last set do 4 negatives lowering yourself as slowly as possible

-superset with-

One Arm dumbbell row 4 sets of 10 reps each arm

Next do 4 sets of inverted row with a barbell 8-10 reps per set.

There you have it this week's workout for a stronger back, check back next week for more workout and Sports Psychology tips.

Again this information means nothing unless you put it to action in the words of Doctor Rob Gilbert the difference between knowing and not knowing is very small the difference between knowing and doing is huge. For nutrition tips visit PFAwrestling.wordpress.com, For tournament info visit facebook or myspace and search pfawrestling, for motivational quotes check out pfawrestling on twitter. You can always send an email to pfawrestling@gmail.com for questions tournament info or workout ideas.

Coach M.

1st of Many weekly updates

So it has been a while since my last post. In an effort to keep all my athletes in formed at least once a week I will be posting tips, tournaments, diet plans, and keep everyone in the loop to everything PFA first off if your season is over take a week relax, wind down and they get right back to business. There is such a thing as over training however few athletes in the area over train. So while I am not suggesting be lazy I am saying don't burn yourself out. A lot of Athletes have asked for tournament info the closest MAWA tourney to PFA is at CVHS and I will be there to coach any athletes going here is the link to print out the form please note there are no Saturday weigh ins.

http://www.mawawrestling.com/conestogavalley10.pdf

LOCATION: Conestoga Valley High School, Leola, PA
DATE: March 27, 2010
Tournament Director:
Thomas F. Abram II
2499 Ellendale Drive
Lancaster, PA 17602
Home Phone: 717-393-4675
Cell: 717-519-9246
E-MAIL Tournament Director