How To Develop Blazing-Fast Takedowns!

Check out this video clip to see how you can do 2 exercises back-to-back to increase your mat takedown speed and power!

Let me know how you do... Remember function follows form... Always use good form and a full range of motion when possible.

How To Improve Your Standups for Wrestling

Click on the video below to learn my 2 exercise combination that will really improve your standups and wrestling from the bottom!

Ok... imagine for a second that you're in a wrestling match....

You're wrestling from the bottom of your 'referee's position.'

The ref waits for the top wrestler to get ready and then blows the whistle.

What do you do?

Do you try to do a standup?

How about a switch?

Perhaps a granby roll?

No matter what moves you like to do when wrestling from the bottom, you will benefit from the 2-exercise workout in the video above...  I guarantee it!

In fact, try it out for 4 weeks, then let me know how much stronger and more explosive you are from the bottom.

3 Supplements Wrestlers Should Consider If Cutting Weight!

Before I begin with today's tip on supplements for wrestlers
who cut weight, I'd like to say that if it were up to me nobody would cut weight...

...then we would see a whole, new-level of peak performance wrestling!

But since it's not up to me, I want to help you do it  correctly if you so choose...

Here goes...

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Supplements for Wrestlers

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Maybe one of the biggest reasons wrestlers fail to 
perform at their best is because they don't ever recover from wrestling and training.

Most wrestlers that I know get over-trained half-way through the season.

You simply cannot go to school all day, wrestle at practice, wrestle at club, wrestle 
at tournaments, dual meets, workout, do homework, family commitments, cut weight, etc. without 
burning out...

There has to be a balance.

The previous sections in this ecourse have addressed some things that will help...

Sometimes, you have to look at your nutrition in order to prevent burn-out and over-training.

Since many wrestlers cut weight, it's even harder to get the nutrition your body needs to wrestle at 
its best.

This is where supplementation can be a good thing.

*** Always get your doctor's advise before 
taking any supplements***

There are a lot of bogus supplements and companies out there.

I've made myself a guinea pig over the years in order to find out what supplements will give wrestlers 
an advantage...

Here are the supplements that I find most helpful in preventing overtraining and burnout in wrestlers:

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The Post-Workout Recovery Drink 
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What you consume immediately following a grueling practice or workout is the most important thing 
you can do to recover, and continue wrestling well.

Post-workout recovery drinks should be consumed immediately following practice or working out.

If you are on a tight budget, I'd recommend that you drink 16 oz. of chocolate milk within 20 minutes 
of practice or a workout.

Chocolate milk contains protein and simple sugars in the correct amounts to aid in recovery.

You can even make your own drink by mixing: 

o Apple or grape juice (60-80 grams of sugar) 
o 1 scoop whey protein (about 22 grams)

This is a step up from chocolate milk...

 

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L-glutamine 
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L-glutamine is the most abundant amino acid in the 
body. It is the key to preventing muscle breakdown 
when your body is working too hard.

L-glutamine can help you keep muscle on your body 
when you are cutting weight.

It spares the muscle when you aren't eating enough 
calories and allows the body to use fat for energy 
instead.

It is found in many whey protein powders, so you 
might not need to look further than your protein 
forumula.

 

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Branched Chain Amino Acids 
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Branched Chain Amino Acids (BCAA's) are Leucine, Isoleucine, and Valine.

These amino acids also help the body spare muscle in times of stress and low calories.

They can be very helpful in allowing a wrestler to make it through the demands of the season, and 
still stay strong.

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How To Get a Wrestling Scholarship!

You may or may not be looking for a college wrestling
scholarship... I don't know.

But even if you're not, you might know someone who is.

Today I'm going to deviate a little bit and give you 3 
incredible tips you can use when looking for a wrestling
scholarship to college...

How do I know?

Because I had the opportunity to interview one of the 
nation's most knowledgeable guys on the subject of getting
scholarships... and I picked his brain for an hour, getting
a ton of great tips and strategies to wrestle at the college
of your dreams!

Here goes:

Tip #1 -  Don't Send a Highlight Video

A lot of guys who want to wrestle in college send highlight
videos of themselves to every school they are interested in.

These videos showcase their best wins, pins, takedowns,
escapes, reversals etc...

But there's a problem...  They never show you lose, or how
you take a loss, or what you do when you're struggling.

Coaches know that 'most' guys, no matter how good they are, 
will lose matches here and there... even the guys looking
for scholarships.

Guess what?  Coaches want to see that!  They want to get 
to know you... not some highlight film that everyone sends.

 

Tip #2 -   The ONLY Word That MUST Be On Your Video

There's a word that will help you get your wrestling
videos looked at by college coaches...

This word makes the difference between you getting a shot
at getting looked at and your video getting put in some dusty
closet, or worse... the garbage can!

That word is 'unedited'!

It's really refreshing for a coach to see that you didn't
use some Hollywood production company to show who you want
them to see... not the real you.

When you put the word 'unedited' on the envelope you instill
a sense of comfort, and curiosity to the addressee.

It's simply human nature... It's one of those 'buzz' words
that people are interested in. 

Let's face it, trying to get a wrestling scholarship is a
business for schools and a job for you... do it right!

 

Tip #3 -    Always Use a Big Envelope

If you want to make sure you get your video and letters
opened, you have to stand out.

If you send a letter in a business envelope, typed nicely,
with intentions of impressing the coaches with your
professionalism, you're screwed!

You're more likely to get coaches to open your mail if
you send it in a bigger manilla envelope.

This always gets people more curious...

Oh yeah, people love bulky things too... So if you aren't
sending your dvd or video, try attaching your school's 
wrestling pin on the top of the letter.  This will make your
envelope more bulky... and much more likely to be opened!!

I just wanted to pass these tips to you... stay tuned for 
mental conditioning tips next week!

Steve Preston

PS.  If you would like a step-by-step blue-print on exactly
how to get a wrestling scholarship, check out my detailed interview with one of the nations leading scholarship specialists.  This interview will teach you everything you need to get a wrestling scholarship.... and can only be found on the Wrestling Performance website.

How To Get Stronger, Faster and Better Conditioned For Wrestling With 1 Kettlebell!

Here is a cool exercise combination if you want something different to try. It can be done with any age wrestler...

I like it because when you use 1 Kettlebell at a time you force your body to involve the Internal Obliques... and that means more speed and power on the mat!

Let me know if you have any questions...

Oh yeah, I almost forgot... I just released the Advanced 6 Minute Conditioning Program yesterday. If you want a program that can get wrestlers into total condition with little to no equipment, and in only 6 minutes a day, check it out :)

Another MUST for offseason high school wrestling training

Here's another clip from the NEW 'High School Wrestling Performance DVD's':

When you properly train the 'Rotator Cuff' area, you will gain a tremendous amount of 'functional strength' for your next wrestling season.  Check out this video clip to see how to implement this exercise in your high school 'offseason...

The Perfect Workout for Wrestlers!

I get asked frequently at my Wrestling Performance about workouts. I love creating workouts and training systems to help wrestlers become better than ever...

Recently I received an email from a high school wrestler who wanted to know the best workout to help him become a better leg wrestler...

Then it dawned on me... I need to explain the 'system' vs. the 'quick fix.'

In wrestling, or any other sport, we want success. Success in wrestling is defined by winning matches. The kind of success that makes a wrestler a tournament, state, even national or world champion comes from hard work, day after day, year after year.

Many guys want to have me write them a workout to 'increase mat speed', 'improve takedowns', improve their wrestling off the bottom etc... and it IS something I do for wrestlers, coaches and parents.

BUT... before you can 'specialize' with workouts to turn your weaknesses into strengths, you must first have an overall system of training that works to improve your entire strength and speed levels, as well as your overall conditioning.

This means you need to do strength training year round with an Offseason, Preseason and Inseason.  After you have your yearly training system in place, you keep this base of training and specialize with workouts that address your weaknesses afterwards.

Your offseason is where you want to develop more strength and density to your muscles. This is the time of year a wrestler can benefit from doing multi-joint, compound exercises such as:

• squats
• reverse hyperextensions
• weighted dips
• close grip incline barbell presses
• trap bar deadlifts

During the offseason is also when we want to develop the 'little muscles' that benefit a wrestler by making them stronger 'on the mat.  This is when we train the adductor and abductor muscles in the thighs as well as the rotator cuff muscles.  

Preseason training is when we make the switch to 'power and speed exercises' such as:

• Snatch (and variations of it)
• Powercleans (and variations of it)
• Plyometrics
• Isolateral Training (training one side of the body at a time)
• Hybrid Exercises (exercises that are combinations of single exercises)

Inseason training is when we reduce the frequency of training to 1 or 2 days per week.  We reduce the number of exercises to no more than 6 per workout.  Try to include exercises that require strength and speed but are easy on the joints.  The inseason is no time to get yourself injured.

The other key to Inseason training for wrestlers is to purposely reduce the amount of weight that you would normally use on an exercise during the preseason when you are just training and eating well.  I recommend that you reduce weights to no less than 80% of the weight used during the preseason, and stick with this weight.  This will allow you to recover and still keep strength loss to a minimum (especially when you factor in weight cutting)

Once you mastered year-round training, then you can decide where you are weak.  If you have difficulty on the mat and get muscled by your opponents, you will spend more time on offseason training.  

If you are strong enough, but lack enough speed and explosive power off the bottom, you will spend more time on preseason training.

If you want to be a stronger leg wrestler you will add more hip abductor, adductor work etc.

The bottom line is that you have to lay the foundation for wrestling-specific training results, and then concentrate on any weaknesses that you may have...

I look forward to working with you..

Steve