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

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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

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