How to train after the season...

If you won States this season, let me say congratulations!...

But, if you didn't... take a week or so to goof off, and then it's
time to get into some wrestling-specific training to make next year
'YOUR' year!

I often get asked what type of training I recommend for the
offseason...

Although we have tons and tons of 'wrestling-specific' workouts at
Wrestling Performance the one I would recommend any high school
wrestler do to gain the most muscle, strength, power and speed this
season is HIT training.

H.I.T. means 'High Intensity Training' and is an old form of
training that really means picking certain strength exercises and
doing one or two all-out sets to failure in absolutely perfect
form. This type of training is incredibly effective for wrestlers
because it stimulates the metabolism, gets you into anaerobic
condition, and gets you stronger in less time than any other
training system!

If you have the guts to train this way, here are a few tips for you:

1. Do No More Than 12 Exercises In A Workout: 12 seems to be the
maximum number of exercises that you can perform in a HIT workout
without burning out. In fact, I've gotten more recent success by
taking 12 exercises and splitting it into 2 workouts so that I have
guys do 6 of the exercises in the first workout and the other 6
exercises in the second workout. You alternate them each time you
train. It would look like this:

Monday - Workout 'A'
Wednesday - Workout 'B'
Friday - Workout 'A'
Monday - Workout 'B'
Wednesday - Workout 'A'
Friday - Workout 'B'
etc...



2. Perform 1 or 2 Sets To Failure: If you do all 12 exercises in
a full body workout, be sure to perform 1 set to failure (after a
warmup). If you split your workouts as described above, you can do
1 or 2 sets to failure.

If you do 2 sets to failure, reduce the weight by 20% for your
second set to compensate for your increased muscle fatigue.



3. Perform Perfect Repetitions: So often I see wrestlers want to
train fast in the gym as they do in practice. With H.I.T. you need
to slow down... You would lift the weight in 2 seconds, and lower
the weight in 4 seconds...

Slowing your reps down like this forces you to recruit more
fast-twitch muscle fibers... the same one's you use on the mat.



4. Use The Right Exercises: With H.I.T. you can't use Olympic
lifts such as Power Clean, Hang Cleans, or Snatches because these
exercises require you to move the bar fast. There is nothing wrong
with these exercises, and some of my programs at Wrestling
Performance include them. But the best exercises for wrestlers
using HIT are Trap Bar Deadlifts, Reverse Hyperextensions,
Glute-Ham Exercise, Dips, Close Grip Incline Presses etc. These
exercises allow you to work a lot of muscle at one time while
adhering to HIT principles.



The offseason is your time to make a difference... make it YOUR
time!

Best,

Steve
http://www.wrestlingperformance.com


P.S. If you need to see exactly how to do a HIT for Wrestlers
workout, you can view my Champion Strength Training for Wrestlers
DVD. It is a no B.S. program and includes a 12 week program you
can follow for best results!

5 Weight Cutting Tips

Hey All

I just finished creating a 5 day ecourse called,"How To Cut 10lbs In 3 Days." It's a free 5 day email course, where you'll get a daily tip for 5 days... It really works too!

Sign up for it here:

FREE 5 Day 'How To Cut 10 lbs In 3 Days!' ecourse!

What is 6 Minute conditioning?

Every day I get asked about conditioning for wrestlers.

Wrestlers, coaches and parents want to know:

• How to get into condition for wrestling
• How to get stronger for wrestling
• How to get faster for wrestling

I often get asked how to get wrestlers stronger, faster and better conditioned with just bodyweight too.

So... I created this system I call '6 minute conditioning.' Here's what it's all about...

In order to increase your strength for wrestling you must consider these factors:

1. There must be progressive resistance, demanding more stimulus from the muscles with successive workouts.

2. Multi-joint exercises are best when trying to increase overall body strength.
Wrestlers should have some component of 'static contraction' training in order to get strong for the mat. This means they should have exercises where the muscle is 'held still' while contracting. This is often what occurs during a match.

3. Muscular strength is developed quickly by occasionally training a muscle to momentary muscular failure.

In order to increase your speed/power for wrestling you must consider these factors:

1. Plyometric exercises are great for speed but only when used on muscle that you've already gotten stronger.

2. Jumping exercise is crucial to increasing takedown and foot speed.

3. Frequent low-repetition sets of low intensity/high velocity exercise increase speed.

In order to increase conditioning for wrestling you must consider these factors:

1. Wrestling is anaerobic, not aerobic, so low intensity distance jogs will not get you in shape overall.

2. Circuit training relies on using short bursts of cardio followed by numerous different strength training exercises for a certain amount of time. This is inefficient both for strength AND for wrestling conditioning.

3. The best ways to condition for wrestling are wrestling itself, and anaerobic training that is similiar in terms of duration and intensity to a wrestling match.

With this in mind, I created a 6 Minute Conditioning (TM) that will take all of these factors into account, and help any aged wrestler develop these wrestling MUSTS at the same time.
Here's an example of what you do:

Use a stopwatch or a wristwatch with a second hand. Set the time for 6 minutes.
Use a multi-joint bodyweight exercise AND a static contraction exercise for the workout. In this example I'll use a Pushup and a Lunge.
Start the stopwatch and immediately crank out 5 perfect pushups.
With no rest, go immediately into a Plank for 20 seconds.
After 20 seconds, immediately perform 5 more perfect pushups.
Follow this with the Plank for 20 more seconds... etc.

This is done until 6 minutes are up, or you can no longer finish the workout.

Make sure that you do the entire workout for longer time the next time (if you failed before the time was up) or add a second combination of exercises for an increased workout.

This workout is going to get you stronger because you train until failure (cripes... I see 400lb bench pressers struggling to squeeze out another pushup after only 4 minutes on this one).

It gets you more powerful and faster because of the frequent 5 rep sets before fatigue sets in. Your power is developed first, followed by strength in this workout... but they work in combination.

It gets you in ultimate condition because you are on a 6 minute schedule (similiar to a wrestling match). The static contraction exercise is brutal because it forces you to really work the core as you are really starting to breathe heavy.

Give this sample program a try with a Pushup and Plank. I've created a 7 day program with some very unique and effective bodyweight exercises to get the most out of your wrestling this season.

More to come...

PS. You can access the entire 6 Minute Conditioning Program when you're a member of Wrestling Performance - The World's #1 Resource for Wrestlers, Coaches and Parents Seeking Cutting Edge Strength, Conditioning and Nutrition Information For Improved Mat Performance!

Fat Fighting Kung Fu Pills

So another new year is upon us. Untold numbers of people are "resolving" to win the battle of the bulge this year.

Some people are actually laying out a solid plan based on exercise and nutrition.

Others are going to go on yet another fad diet.

Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.

It's sad really.

The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.

Look, you and I know better. We know that the only way you're going to Kung Fu that fat off your belly, butt, hips and thighs is to eat right and exercise.

Know what else is sad?

Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.

For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels?

And that they may also help regulate mood, improve heart health and decrease joint pain?

If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.

I'm asked all the time what I use and it's Prograde's EFA Icon
Again, I know you're to smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.

Yours in health,

Steve Preston

PS - Again, if you're looking to add a great Essential Fatty Acid product to your diet be sure to check out Prograde's EFA Icon. It's the best out there.

How to lose 10lbs in 3 days!

I hope all is well with you...

I have some great news for you today... but first I want to mention something I feel strongly about...

If I had it my way, wrestlers would never cut weight. I would love to see all wrestlers eat well, train hard, and wrestle their best 'always!!'

However... we all know that as long as wrestling is a sport, there will be an urgent temptation to cut weight.

As a Sports Performance Specialist who works with wrestlers, it is my job to make sure you guys get good information on nutrition as well as training to be your best.

I just released a f.r.e.e. 5 day email ecourse called 'How To Lose 10lbs In 3 Days!' .

It is my basic plan that I've been using with athletes for years who needed to cut weight fast but didn't want to starve or dehydrate.

But I'm not going to offer it for long... in fact, I may pull the information down soon.

Get it at:

==>> http://www.weightcuttingforwrestling.com/lose10lbsin3days.html

You'll receive a quick tip each day for the next 5 days which will help you cut weight without losing strength.

Let me know if you have any questions...

Steve

PS. I have only 16 copies left of the 'How To Cut Weight for Wrestling' DVD. I'm not sure if I'm going to make more copies... You can still get a copy today though.

Today's the day...

So I've been mentioning in previous posts that I am going to be putting together a DVD to show you exactly how I have wrestlers cut weight... without losing any strength or energy.

Well... today's the day!

I've finally got the time, I've got the foods, I've got the supplements, I've got the entire layout... AND I've got some sort of bronchial infection... TOTALLY SUCKS!

Don't worry... I figure if wrestlers can tough out the season, starving themselves, dehydrating themselves, and beating the snot out of their bodies for months at a time, I can tough it out and finish this DVD with or without a bronchial infection!

I'll spend the rest of the week editing it and getting it ready for you to see how easy it is to keep strong and energetic while cutting weight... and while eating tons of good food too!

Look for it just after Christmas!

Steve

Cutting Weight for Wrestling and Injuries!

Did you know that when you cut weight you are twice as likely to get injured in wrestling?

It's true...

The process of cutting weight can leave a wrestler completely open for injuries. It has to due with being over-trained and under-nourished.

Wrestlers tend to cut weight by reducing their food to very small amounts or none at all. Then they dehydrate their bodies by avoiding water... and even using saunas, spitting, and plastics while jogging.

This crap is for the birds... You can't possibly compete as well as an athlete under these stress conditions. Your body simply won't allow it.

So what can you do about it??

The answer lies in doing just the opposite of what you think you know to be true...

Instead of starving your body, be sure to get 5 or 6 meals in daily that consist of 'nutrient-dense' foods. These are foods that contain tons of useful calories that your body can use for fuel.

This will keep your blood sugar stable. You need this because your body will use fat as fuel, not muscle. When wrestlers starve themselves to make weight, they then binge after making weight. This binge eating is a result of the body 'freaking out' because you've been denying it nutrition... and it has been eating your own muscle for energy.

The problem with this post-weighing-in binge, is that your body will crave crap foods because it wants calories, and you tend to give it crap food to satisfy the cravings. The problem continues because you aren't giving your body the nutrition it needs... simply empty calories. This vicious cycle adds body fat and catabolizes lean muscle tissue.

The result is a weakened condition, leaving you susceptible to injury...

When you eat nutrient dense foods, you will be able to eat more food than ever and still make weight! This is because nutrient-dense foods keep the blood sugar stable, as well as the hormone levels and leptin in the muscle cells. You also keep the muscle cells full of glycogen, giving you the muscular energy you need on the mat.

In a few weeks I'll be releasing my new weight-cutting for wrestling DVD. It will give you a blue-print for cutting weight. Until then let me know if you have questions...

Steve