Reflect Before You Wrestle

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The moments before a match can be nerve wracking. All your life has accumulated to this point. Every practice, every day, every breath. Past this moment is something so incredible and terrifying: The unknown. If the whole of creation came together to tell the story of the next 6 minutes of your life, they would still get it wrong. Those next 6 minutes... it’s on you. The pressure is on.

What’s so exhilarating about any big performance is that it puts life into that perspective. It makes us face who we are, and I’ll argue that no “performance” does that more effectively than wrestling. In wrestling, you’re really against yourself on that mat; your opponent is only there to push you to excel.

You can either face yourself and become better- or try to ignore the situation and regress in your progress. Since we are all human beings, we cannot afford to miss out on the mercy and blessing of self transformation. When we transform for the better, that’s the true victory in life. That’s fulfillment. Fulfillment is being alive.

“And in the end, it’s not the years in your life that count. It’s the life in your years.” - Abraham Lincoln

See this match, these feelings, and this moment as the opportunity to live a fuller life. Here are some points to help you get to that mindset.

WHY?

As you go on through life, you will notice more and more folks avoid answering this question because it is a lot of hard work. Well hard work is something we wrestlers are not shy of. Take this question seriously, and don’t expect to have it all figured out in five minutes. “Why” is a lifelong pursuit that you will be revisiting again, and again, and again. Just as soon as you feel like you figured it out, BAM! Life slams you, and tests your convictions, just like in wrestling.

“Once you’ve wrestled, everything else in life is easy.” - Dan Gable

Do not be afraid to ask yourself:

• Why am I going to wrestle this match?

• Why am I right here? Right now?

• Am I doing this for me, or is this match greater than myself?

• Why is my opponent here?

• Why is this match important to me?

Going through these questions will lead to thinking about your goals, and thinking about your goals will lead you to realizing what aspect of your wrestling, yourself, and your life that you have to improve on to reach those goals.

See Stand Up on DVD!

REMEMBER!

Our lives, if we’re paying attention, should be filled with lessons we’ve learned and values we’ve developed. Pop culture motivates “forgetting the past” and having no “regrets”. I strongly disagree. Remembering and regretting is the only way we’re going to stop ourselves from making the same mistakes twice. So remember:

• How did you get here?

• What did you do in the last practice? The last few weeks of practice?

• What were your greatest victories?

• What were your greatest defeats?

• Your opponent is another human being just like you- nothing more...

“My great concern is not whether you have failed, but whether you are content with your failure.” - Abraham Lincoln

Remembering will this will sharpen your focus on the task at hand, which is to wrestle your best. This kind of reflection also helps a great deal in recognizing what truly doesn’t matter: like a referee’s bad call, what negative things the crowd is yelling at you, or what kind of record your opponent has.

“A wolf in the hunt doesn’t stop to scratch fleas” - Unknown

BELIEVE!

People say it over and over, and you may be getting tired of hearing it. I’m talking about the phrase “you have to believe in yourself!" Some roll their eyes just hearing it.

The people who are telling you to believe are absolutely right, though. You must believe that you have a chance, no matter who you are and who your opponent is. Ask any coach and they’ll tell you how many matches they’ve seen that left them astonished because the wrestler they were rooting against was not supposed to win.

History has proven that morale is one of humanity's greatest weapons. I am a bit of a history geek... this list of “10 Amazing Military Victories Against The Odds” get’s me excited.

Belief is real. You just have to find it in you.

Here is an excerpt on page 174 from Dan Gable's Coaching Wrestling Successfully.

You Gotta Believe

Down by five points in the last 50 seconds of the NCAA title match, freshman Lincoln Mcllravy begins to think that the end is near. Lincoln remembers it like this: “I’m ready to quit or at least start thinking defeat, but I look over to my coaches in the corner and they’re still encouraging me to score. So I think, if they still believe I can win, why shouldn't I? After a couple of takedowns, a stalling call, and a takedown with two seconds remaining, I had come all the way back to win. My opponent had been ahead the entire match, except at the end, when it counted! I have to give my coaches the credit for believing in me when I was doubting myself.”

Watch Lincoln Mcllravy's epic comeback on the video below:

I hope that you can see now that belief is no joke. Take it seriously and it will take you above and beyond.

GET OUT THERE AND WRESTLE!

One of the greatest things a coach said to me was when I was really nervous before my first match of my senior year season. He told me that, “that nervous feeling you have is just the way your body prepares to do something incredible.”

I won that match, against a 4th place district qualifier. It was only my fourth year wrestling, and it was his sixth.

From then on, I welcomed the nervousness, the calm before the storm, like a close friend.

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I hope this information has helped you begin your journey to become a better wrestler, athlete, and person for striving to do your best. If you want to access more help like this, please be sure to subscribe to the blog to not miss out on the next content.

Appreciate what we are doing with the Stand Up Wrestling Movie? Join us in defying defeat! Visit www.relationmedia.com/standup to see the film, get involved in boosting your team with our fundraising screeners, or watch all else we have to offer. See the trailer below!

Defy Defeat.

Don't Stay Down.

STAND UP!

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Losing Water Weight Is A Bad Idea: Rethinking Weight Loss

There are sports that demand low body mass for optimal performance, like running, boxing, and gymnastics, etc.  Wrestling is probably where it matters the most, pound for pound.  

More often than not, wrestlers find themselves shedding the majority of their pounds a few hours before competing.  Well you don't need a genius to say that: "they shouldn't."

Athletes who want to excel in wrestling should focus on a healthy weight loss regime rather than going for quick and unhealthy weight loss tricks, like wearing five layers and working out right next to the heater.

“Water is not extra weight.  Your body stores the water in a delicate balance.  If you disrupt this balance, you will decrease your ability to exercise at your best. Using diuretics, rubber suits, saunas, whirlpools, or steam rooms to dehydrate yourself is dangerous” - Nancy Clark

First of all, weight loss should only be made by those athletes who are above their healthy weight.  A 180lb wrestler at 6'6" shouldn't drop down to wrestle at 165. (Check your BMI). If an athlete is already at their healthy weight, then they should not shed more pounds as it can affect their performance. Of course one may have other reasons, like an opening in the lineup, but this wrestler will still be jeopardizing his ability to perform at 100%.  

If you can lose weight, a healthy weight has you losing a maximum 2-3 pounds per week.  Anything faster is because of water loss or the loss of muscle tissue (which is extremely important for an athlete to give maximum performance). More than 2 or 3 pounds a week is “unhealthy weight loss.”

When it comes to losing weight, there are plenty of options to do it quickly. However, not every method can be the most optimal for the body. Every quick and extreme weight loss trick has a steep price to pay in the form of weakness, fatigue, tiredness, loss of focus, sickness, and much more. And all of us know that a wrestler cannot afford any of the mentioned outcomes when he is on the mat. Such side effects cannot help him win a match.  As much as we have to be tough in wrestling, we also have to be smart and know where to sacrifice and win battles.  

Hydration is not a battle that you want to lose.

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From the Stand Up wrestling movie, now on DVD.  CLICK HERE TO SEE IT!

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Effects of Losing Water Weight:

Drastic changes are always dangerous. Severe and extreme weight cutting methods like dehydration are also very hazardous for health. An athlete can lose about 15-20 pounds in a week by losing water weight. It sounds great to lose that weight so quickly, but do you know the consequences of losing water weight? What dehydration does to your body? Here are some brief insights into this serious matter.

Energy and Strength Loss:

Dehydration backfires.  A seasoned wrestler knows that all too well.

When you severely cut off calories, carbohydrates, and proteins in trying to lose weight faster, you lose muscle and strength.  Cutting water makes this worse; water helps distribute the little energy, that you are getting while cutting, to your body.  Without water and food, your body's functionality is going to be heavily handicapped.  All that working out that wrestlers do to increase power and speed will yield very little results if they don't stay hydrated.

If you are a college or high school wrestler, you should know that lean muscle is what you need for strength and stamina to excel in your weight class. The more lean muscle mass you have compared to fat and other weight, the more powerful you are in your class.  The most fit wrestlers are around a healthy 7-9% BMI (Body Mass Index).

Good luck on getting there without any water to resupply your muscle tissues. 

With this kind of "rethinking", it's difficult to want to shed pounds so fast anymore.  Do not go for weight loss methods that result in strength loss.  Get the energy you need to keep up your strength and energy. Toughness is always encouraged in wrestling, but safety and health is more important.

Remember that water helps transport the nutrients needed to recover and grow your muscles.

Severe Health problems in the long term:

Dehydration shouldn't be the first tool we use to lose weight in wrestling, but we've all seen it... working out in heavy cloths (garbage bags) to sweat excessively.  As a result, dehydration severely effects mental alertness, strength, and endurance.  You may say, "well it's only for this match tonight," but what about the long-term negative effects on their kidneys and heart?

Dehydration is extremely dangerous for healthy kidneys and the heart. This makes wrestlers vulnerable to many negative long-term health issues including dizziness, exhaustion, low energy, heatstroke, and frequent cramps as well. Dehydration reduces blood flow to muscle tissues which may cause long lasting reduced muscle strength and irregularity in body temperature.  This is especially critical for high school and college wrestlers, whose bodies are still developing.

Losing water weight over time can also result psychological problems.

Your brain is 75% water after all.

It's that serious.

Laziness, lack of focus, mood shifts, and loss of performance are all motivated by a dehydrated body.  The lack of clear thinking can also contribute to depression.  So when you question why some rules exist... now you know why.

Unfit To Compete:

Safe wrestling in a weight class demands you to be mentally and physically fit.  It also demands that you follow some regulations.

We all know the rules against specific water weight loss methods, but why do some of us choose not to follow?  Sometimes even coaches contribute to cheating the regulations set to promote health.

In most areas, if a wrestler is found using a garbage bag to lose weight in by an official, he will get disqualified from competing.  The fact that we still see this happening today is almost shameful.  You also all know the "pee” tests, (or hydration tests) established in most school districts, which you must pass to wrestle.  Then you must all know the wrestlers who put a little water in their cup.  

Sportsmanship and honor counts both on and off the mat. It is also the responsibility of every wrestling coach at school or college to keep track of proper weight loss of wrestlers on a weekly basis. If your coach is failing to do so, then you should strive even harder to educate yourself about your weight and hydration.

Physically, mentally, and ethically- if you use sauna suits, laxatives, or any other outlawed methods, you are simply unfit to wrestle.

Ask yourself, do you want to be unfit to compete?

Importance of Water for Wrestlers:

Hydration in wrestling is of utmost importance. Water increases the metabolism rate, proper bowel functions, and promotes good digestion. It even makes you feel full, thus helping you cut weight in a healthy way. During practice, matches, and workouts, you end up losing a lot of energy, water, and stamina anyways. This energy loss can be recovered by drinking plenty of water afterward. If you want to stick to a healthy weight loss program, then water is your best friend.  If you want to be a champion, then water is your best friend.  If you want to be a great living organism in general, then water is truly your best friend.

Drink one glass of water before a meal. This helps you feel fuller so you will eat less. Focus on proper training with balanced nutrition rather than quick and unhealthy weight loss tricks.

How to Lose Weight without Losing Nutrients:

Do not lose weight at the cost of hurting yourself. Talk to your wrestling coach for an effective weight loss plan. He/she will help you determine how much to calories burn per day according to your body mass, size, and workout time. You should emphasize on losing weight by beneficial methods like HIIT (high intensity interval training) cardio for your stamina and weightlifting for your strength.

Try drinking a gallon a day.  If you keep your diet on track by eating the same amount of calories everyday, then you shouldn't see much of a weight increase.  If you do, cut a few calories, not a few cups of water.  Something that most bodybuilders practice is filling a plastic gallon every morning and carrying it with them wherever they go.  By the end of the day, it should be empty.

Remember from our last articles to sleep properly, eat frequently to promote a healthier weight loss, avoiding junk food and alcohol, and balancing your macronutrients.  Healthy weight loss makes a wrestler stronger, more aggressive, and more competitive. On top of that, he becomes a role model for champions to come.  

See our article on healthy sleeping habits

See our article on having a healthy diet

See our article on being flexible

I hope this information has helped you begin your journey to become a better wrestler, athlete, and person for taking care of your body.  If you want to more help like this, please be sure to subscribe to the blog to not miss out on the next content to help you #DefyDefeat. 

Appreciate what we are doing with the Stand Up Wrestling Movie? Join us in defying defeat! Visit www.relationmedia.com/standup to see the film, get involved in boosting your team with our fundraising screeners, or watch all else we have to offer.   See the trailer below!

Defy Defeat.

Don't Stay Down.

STAND UP!

#standup #health #healthywrestling #safewrestling #defydefeat #WrestlingDocumentary #StandardEditionDVD #StandUpDVD #WatchStandUp #hydration #dehydration #water #losingwaterweight

The Resource to Make the Slickest Wrestler

If you want to look at what great flexibility can do for a wrestler, look no further than John Smith, an Olympic wrestling champion. His flexibility and smoothness would have him out-maneuver his opponents every time. Check out this YouTube video of him wrestling in the 1988 Olympic Trials.

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FLEXIBILITY

Stretching and flexibility are often the most overlooked aspects in wrestling and in most other sports.

The truth is that flexibility is more important than you may ever realize. Dan Gable rates flexibility among his “7 essential ingredients of good wrestling”. In his book Coaching Wrestling Successfully he details how “using one’s flexibility to get into certain positions normally not attacked makes a wrestler feel very powerful” (pg 63). And he’s right! Just like strength, flexibility will give you that extra advantage that makes your wrestling just feel “easier”.

See Stand Up on DVD!

Also- have you ever tried scoring on someone with ridiculous flexibility? If you won or lost, think back to how hard it was to finish a takedown as they smoothly and painlessly resisted.

Like most wrestlers, I don't enjoy fluff in my workouts. I could never take stuff like "yoga at the beach" or "YouTube" yoga seriously. I want to get in, improve the machine that is my body, and get out. So I'm going to share to you my favorite non-fluff resource to learn and practice from.

BodyBuilding.com

Disclaimer: I am in no way being paid to promote Bodybuilding.com. I honestly think it's an amazing resource to share to wrestlers.

I used to bodybuild and the reason I left it was because I felt like it was a beauty pageant- not a sport. Other than the photos, you don't really have to worry about that stuff on BodyBuilding.com. It would be safe to say that it is the world's most extensive online library on exercise and nutrition. You can view videos, read articles, and even track your workouts to learn all you need.

The flexibility specific resources I really suggest that you look at is their 100+ stretching exercise list here - https://www.bodybuilding.com/exercises/finder/?exercisetypeid=3

It's so easy! Check a muscle group that you want to see on the left side and watch through a video walkthrough of each exercise. I suggest to mix and match 14 at the end of each workout and at the beginning of each day for your own customized sessions. I have plenty of lower back pain, so I really hit the hamstrings and back stretches pretty well.

I also suggest that you you follow this workout, (video below) by Ashley Conrad for 20 minutes every day or every other day. Add up all those minutes to account for a year, and you'll see how flexible you can really become.

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AFTER STRETCHING

After stretching after your workout or practice, cool down with some light cardio to get the blood pumping. If you can, also hit the sauna or hot shower to reward yourself for your hard workout and taking care of your body. This will also promote a faster recovery. Feel the endorphins rush!

I hope this information has helped you begin your journey to become a better wrestler, athlete, and person for taking care of your body. If you want to more help like this, please be sure to subscribe to the blog to not miss out on the next content to help you #DefyDefeat.

Appreciate what we are doing with the Stand Up Wrestling Movie? Join us in defying defeat! Visit relationmedia.com/standup to see the film, get involved in boosting your team with our fundraising screeners, or watch all else we have to offer. See the trailer below!

Stand Up. Defy Defeat!

#wrestling #stretching #flexibility #Bodybuildingcom #StandardEditionDVD #AfterStandUp #WatchStandUpOnline #WatchStandUp #StandUpDVD #StandUpWrestlingDocumentary #WrestlingWorkout