Tuesday, August 2, 2011

WCWC News

Hello!  I received some feedback on the notes in last week's email regarding cross country running to "get in shape" for wrestling season.  Some agreed and some disagreed which is good.  I want my wrestlers to take ownership for their training and do what they feel is best for them.  Keep in mind that I didn't say to never run any long distance.  I'm just not a big fan of running 3-5 miles every day with the intention of being in wrestling shape come November.  In fact some middle distance running worked into the pre-season training plan can be valuable.  Especially in terms of an "active recovery day" if you are training like a wrestler after a long week of hard training.

A few have asked about a sample weekly workout plan if they were not going to be out for a fall sport.  So here goes...This could be followed for a full month of pre-season training i.e. September. 

Sunday-Train at World Class Wrestling School 
*This fall we will continue doing strength and conditioning using kettlebells, plyobands, tire flips, Bulgarian training bags, med balls, etc. in addition to our collegiate level technique instruction to help our wrestlers prepare to reach their potential this season. Major focus will be on mat wrestling and developing a domination mindset.  

Fall registration is now open and always fills fast.  Dont miss out-Sign up today!  


Monday-Strength Training-I prefer early morning before school to get your metabolism going and then EAT BREAKFAST right afterwards.  Need to replenish those carbs and get some protein for proper muscle recovery!
After a good warm up, you want to hit an exercise for each of the following movements.  Power, Squat, Pull, Press, Pre-hab Shoulders, Core.  Let's start that first month off with mainly bodyweight/kettlebell movements.  (if you are working out at your high school and they don't have kettlebells, use a dumbbell instead. If you are interested in purchasing some for home contact Derek Toshner at www.tntfitnessresults.com)

Increase the weight gradually each week to challenge yourself and break personal records.  Remember, technique is #1.  You know that poor technique out on the wrestling mat leads to poor results, and the same goes for the weight room.  Challenge yourself mentally and physically but don't use so much weight that your technique breaks down.  A good rule of thumb is to increase by 5% for each set and/or each week.  

Power-KB Push Press-Reps are to be done for each arm (Week One-3 x 8; Week Two-4 x 6-8; Week Three-4 x 6; Week Four 5 x 5)
Squat-KB Goblet squat (Week One-3 x 8; Week Two-4 x 6-8; Week Three-4 x 6; Week Four 5 x 5)
Pull-Full range of motion pull ups.  Sub-max on reps (i.e. leave 1-2 reps in the tank) Week One-3 sets; Week Two-4 sets; Weeks Three & Four-5 sets. *If you are not able to crank out pull ups, have a partner assist your feet slightly. 
Press-Feet elevated, full ROM push ups. Feet up on bench and break up the totals into sets that are challenging but allow for proper technique; Week One-50 total; Week Two-65 Total; Week Three-80 total; Week Four-100
Pre-hab-Shoulders-T/Y/W with light dumbells. Lay chest down on a bench or exercise ball.  Weeks One through Four.  3 sets of 10 each direction.  
Core/Grip-Russian Twists coupled with a KB farmer's walk.  Break the totals up into challenging sets.  Right after you finish a set of Russian Twists, pop up and do a farmer's walk for 100-150 feet.  
Week One-50 total; Week Two-65 Total; Week Three-80 total; Week Four-100

Tuesday-Recovery Day-Recovery is a critical component for long term success.  I know wrestlers love to train, train, and train some more, but incorporating some rest days into your overall workout plan will pay big dividends into your end of the season push.  You need to allow your muscles time to heal/repair after all the hard training we do.  Recovery after hard training is where growth takes place.  Train smart!

Wednesday-Train at World Class Wrestling School.  See above.  : )  http://www.worldclasswrestlingschool.com/Site/Fall_2011.html  

Thursday-Strength Training

Power-KB Jump Squat (Week One-3 x 8; Week Two-4 x 6-8; Week Three-4 x 6; Week Four 5 x 5)
Pull-Recline rope or towel rows (Week One-3 x 8; Week Two-4 x 8; Week Three-4 x 10; Week Four 5 x 10)
Squat-Lunge walk with DB at sides.  Reps are for each leg.  (Week One-3 x 8; Week Two-4 x 8; Week Three-4 x 10; Week Four 5 x 10)
Press-Ring push ups (Week One-3 x 8; Week Two-4 x 8; Week Three-4 x 10; Week Four 5 x 10)
Posterior Chain-KB Two Handed Swings-Week One-50 total; Week Two-65 Total; Week Three-80 total; Week Four-100
Core-Butt balance/Superman/Side Plank; 3 sets.  (30-45 seconds per position equals one set-i.e. balance, superman, plank right side, plank left side) 

Friday-Recovery Day

Saturday-Active Recovery Day
Morning short/mid Distance Run-finished by interval sprints. Ideally, run outside and use telephone poles as a guide for the intervals.  Alternate an all out sprint from one pole to the next , then jogging to the next, sprint, job, etc.  
Week One- 1.5 miles finish with 4 sprints; Week Two-2 miles finish with 6 sprints; Week Three-2.5 miles finish with 8 sprints; Week Four-3 miles finish with 10 sprints

I hope you found this useful.  By no means is it an "end all be all" program but should provide you with some direction in your training.  My goal was to incorporate a balanced approach including wrestling, strength, power, and cardiovascular conditioning (mostly anaerobic, some aerobic).  

ADVOCARE
Nighttime Recovery is a MUST have for anyone who is training intensely each day and waking up sore in the morning.  I have found this product to help me get deep sleep and wake up feeling refreshed with GREATLY decreased soreness.  I recently started taking it again this summer and I can't believe the difference in how I feel the next morning.  Check it out.  https://www.advocare.com/10121397/Store/ItemDetail.aspx?itemCode=P3201&id=BP 

If you have questions, please feel free to email me at info@worldclasswrestlingschool.com.

See you on the mats!

-Coach DeRoehn

Mike DeRoehn
World Class Wrestling School
920-266-WCWS
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Tuesday, July 26, 2011

WCWS Newsletter

The summer session is winding down and school will be here before we know it.  I can't wait to see how our WCW athletes perform in their fall sports.  The beauty of training like we did all summer will undoubtedly transfer over into their other sports and I can't wait to see the rewards be reaped from it!  As we wrap up the session next week, I want to make sure wrestlers know that it's also ok to take some recovery time.  Planned rest is critical to long term success as it allows for growth, recovery, mental and physical rejuvenation.  We have trained our athletes very hard over the summer and their bodies are going to need it!  Those who are not participating in a fall sport should rest for about a week, then start back cross training (running, swimming, mountain biking, strength training, etc.) throughout August and early September.  

Speaking of fall sports....while we have all heard for years how wrestlers should run cross country, I am hesitant to encourage this because you are not training the correct energy system.  Long distance running is an aerobic activity, while wrestling is an anaerobic activity.  Wrestlers need to train in short bursts of explosive activity, not long, light, non-explosive movements.  Long distance running can actually hinder a wrestler's potential by making you slower on the wrestling mat and stripping away muscle that you worked so hard to gain all spring and summer.  By running long distance you are essentially "de-training" for your sport.  If you are going to do a fall sport, I would recommend something like soccer that allows for cross training and transfers into your main sport of wrestling.  At least in soccer, you get those similar bouts of explosive sprints to the ball, quick direction changes, quick with your feet, coordination, etc.  

If you are not doing a fall sport, my suggestion would be to continue working hard with weights using explosive movements and continue building strength and power.  Also incorporate various sprint training, interval training, hill sprints, etc.  We will be training like this throughout out the fall session at WCW School to help our athletes prepare for the season.  Training will be 2x per week (info below).  You many also want to train at TNT 1-2 other nights after school.  If so, please talk to Coach Toshner at practice or visit www.tntfitnessresults.com  

PRE-SEASON SESSION
Our fall registration will be open on our website soon.  Current members will have priority registration until August 9th and then we will open it up to new members if space is available.  We will run two groups again like we did last fall.  The Sundays only group is for fall sport athletes who still want to stay on the wrestling mats in preparation for the season.  Our regular training group will go 2x per week on Sundays and Wednesdays.  We will continue to incorporate strength and conditioning into our training program.  No other wrestling school program can provide this type of comprehensive, sport specific, functional type of training and we hope you will continue working with us throughout the school year.  We see the most improvement and consistent success from those who commit to training at WCW School throughout the entire year such as 2x State Medalist Brett Scoles (SUPER hard working, long time WCW School member) or even a major jump like Lucas Lambrecht did last year.  He went from 0-2 at the State Tournament in 2010 to STATE CHAMPION in 2011.  http://badgerstatewrestling.com/index.php?option=com_php&Itemid=49&tid=198    WHAT WILL YOU DO THIS YEAR?

See www.worldclasswrestlingschool.com for registration details.  Please email me with any questions.  info@worldclasswrestlingschool.com 

GET BETTER SOON Josh!
WCW School wrestler Josh Cypert was involved in a car accident earlier this week.  Please keep Josh and his family in your prayers.  If you would like to send Josh and his parents a note, please email JLCypert@aol.com 

ADVOCARE
Spark is a pre-workout drink that is perfect for wrestlers needing to boost their energy level.  This is a GREAT sugar free product with vitamins and amino acids that provide a physical boost and enhances mental focus.  We have found it to be most effective when taken about 30 minutes prior to practice or competition.  Check it out at 


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Wednesday, July 13, 2011

WCWS Newsletter

Hi Again,

5+5=10
I hope you are all having a great summer.  I'm sure you agree that it seems to be FLYING by!  We are just over the halfway mark for our summer session and I can say with confidence that we have made a ton of progress with our athletes.  The past practice for each group was a drilling review of the technique we covered the entire first half.  It was fun to watch the athletes executing proper technique, staying in a strong stance, attacking their opponent's stance, running through leg attacks and using heavy hip defense.  The focus has been on tightening down fundamental techniques that are a must for winning wrestling.  I have been very picky on making sure things are done correctly and not just "good enough".   We had a discussion a couple weeks back about if they were in school and the teacher asked them "what's 5+5"? If they said "9" would the teacher say "yeah, that's close enough"?  Of course not.  That's the same mentality we need to take with wrestling.  Unfortunately I see a lot of young wrestlers come in and expect to drill with "close enough" technique.  Why is this? My guess is that many people confuse being a good wrestler with winning a lot of matches.  There is obviously some connection, but many wrestlers can win a lot of matches with relatively poor technique the majority of the time. That's frustrating because at some point they get exposed by a wrestler with better position, who has learned to maintain his stance, attack his opponent's body position, keep his body upright on leg attacks, etc.  I see this so many times when coaching at the college level with incoming freshman.  State placers, state champs, etc. who have won a lot of matches at the high school level, but then come into college and are getting bounced all around the practice room by kids who have learned to wrestle correctly but maybe never even qualified for state in high school.  

I want to encourage any coaches out there to not allow their athletes to settle for "close enough".  I can assure you that we don't allow this at WCW School.  Make sure their technique in the practice room is absolutely correct. I believe our job is to help our athletes to reach their highest potential and we're cheating them if they aren't being properly instructed to compete successfully against top competition for their level.  

Advocare
With the summer heat hitting us hard, it's important to stay hydrated, especially during training or summer competition.  Advocare's Rehydrate is a great product that allows you to stay hydrated, replacing key electrolytes (potassium and sodium) lost during sweat.  This is a great post practice drink, excellent to have post-weigh ins and/or to drink a few times during the day at a tournament.  You lose a ton of water during the day in competition and Rehydrate makes a noticeable difference in helping you feel refreshed and ready to go!  Check it out below.  


Muskie Tough Camp
I have been getting out across the state doing camps this summer and want to let you know about an upcoming camp at Random Lake.  This is only $60 for a two day camp and includes a camp t-shirt.  Save $10 by signing up this week!  


See you on the mats!

Mike DeRoehn
World Class Wrestling School
920-266-WCWS
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