Saturday, April 3, 2010
Tuesday, November 3, 2009
With the wrestling season just about here I wanted to share a recipe with you from my new 'Wrestling Performance Cookbook.'
The biggest problem I see with wrestlers after tournaments is that they don't eat a 'recovery meal.' If you don't eat the right food at the right time following an all-day tournament where you are expending a lot of energy, you will quickly overtrain and get weak (or hurt).
The key is to minimize muscular breakdown (catabolism) and replenish your muscle energy (glycogen).
Here is one of my favorite meals that you can eat shortly after a wrestling tournament to get yourself back to top condition for the following week:
Post-Tournament Recovery Chow:
1/2 cup whipped cottage cheese
2 cups Organic Banilla yogurt
1 scoop vanilla protein powder
1 sliced banana
1/2 cup mixed frozen raspberries/blueberries/strawberries
1/2 cup Total cereal
Directions: An hour after finishing your recovery shake, you should consume a meal containing a 1:2 ratio of protein to carbs, with limited fat. This meal will help you replenish your muscle glycogen and assist with your recovery process. It is one of my favorites. You can also use it after strength training during the Offseason for recovery and to stunt the catabolic state that your body is in after you strength train.
This meal is really tasty too... enjoy!!
Monday, September 21, 2009
I always get asked what the best foods are after you weigh in for wrestling...
Tuesday, September 8, 2009
If you are a wrestler who cuts weight you must be extra careful to make sure you eat properly. One of the best foods you can eat when cutting weight is cottage cheese.
Monday, August 31, 2009
Wow... just like that the summer is just about gone and school is beginning everywhere...
But you know what that means... wrestling season is just around the corner!!
With that in mind, I wanted to give you 3 'immediately-usable' training tips that you can use to get 'functionally-strong' fast for the upcoming season:
Do 1-Leg Strength Exercises Whether you've been strength training this summer or not, you need to include some strength exercises that require 1 leg at a time. Wrestlers need to have adequate development in the Adductor/Abductor muscles in the legs. These muscles work to stabilize at the knee joint and help develop more mat speed. You can build a lot of 'wrestling-specific' leg strength between now and when the season begins by including exercises such as:
One Leg Pistol Squats
One Leg Pistol Box Squats
Reverse Dumbbell Lunge from 6" Box
Lunge onto 6" Box
One Leg 'Opposite Hand' RDL's
These are some of the best exercises for developing power on the mat as well... and that means faster takedown speed. Try to get stronger on each of these exercises for the next 6 weeks and you'll be amazed at the difference on the mat. The best part is that youth wrestlers, high school wrestlers, and college wrestlers can gain a lot of benefit from them! You can see how I incorporate these in programs for wrestlers in my Ultimate Wrestling Strength Program.
2. No Crunches or Situps That's right... I want you to stop doing crunches or situps for the next 6 weeks so you can work on core stability work that is more 'mat-specific.' In wrestling you need to have core stability before you learn how to incorporate the Internal Oblique muscles for fast wrestling on the mat. Every time you are tied-up on the mat and are going for points, trying to escape, or even reverse your opponent, you need to use the muscles in your core that allow for rotational movement. Try training the following types of core stability exercises 3 times per week for the next 6 weeks to get a jump-start on your competition:
Static Woodchop Holds
Static Reverse Woodchop Holds
Do the same thing here... Choose one or two of the exercises and do them 3 non-consecutive days per week for the next 6 weeks. The results on the mat will be impressive!
3. Do Myofascial Massage Every wrestler knows that in order to be successful on the wrestling mat you must have flexible muscles. You can out-muscle opponents who aren't very good wrestlers, but when the competition gets tougher, your flexibility becomes even more important. Every wrestler knows that your muscles have to be able to stretch. But few wrestlers realize that in order to have the most flexible, most-efficient muscles that allow you need to work on the quality of the muscle. This means that you should work on getting rid of those 'knots' in the muscle so that you can become stronger, more flexible, and reduce injuries.
How do you do it?
Simple... Use a Foam Roller!
I recently discovered these because I was trying to work through a couple of old powerlifting injuries. The roller allows you to give yourself 'the world's cheapest massage' and it takes about 5 minutes before you train. You put the roller on the floor and glide whatever muscle group you are working on over the roller for 20 seconds. After 5 minutes you'll be done and feel prepared for all-out training or practice. They are amazing! Just do a google search if you want to check them out.
That's all for now!
Monday, August 3, 2009
- Steve Preston
- I am a 20 + years Sports Performance Specialist. I work exclusively with wrestlers to help them gain strength, speed, flexibility and endurance to win more matches. I also coach wrestlers on how to cut weight without losing strength. My website www.wrestlingperformance.com is a members-only site where you can get hundreds of my articles, tips, strategies, workouts, interviews etc. to help you gain the edge. I also provide personal coaching in our members forum :) I'm a dog lover... My Schnauzer named Gracie is our baby. My wife is Michelle, the greatest person in my life.