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 .