As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.

To learn more about the nutritional needs of grapplers please pick up a copy of our book The Grapplers Guide to Sports Nutrition by clicking on the link below

Wrestling is the ultimate contact sport that requires a great deal of dedication and practice. Most wrestlers will tell you, they put in many hours to sharpen their skills and ready themselves for competition.

With the time spent on the mat, and the close quarters of practice, wrestlers are susceptible to bacteria and fungus. Contagious fungus, such as ringworm, can not only sideline a wrestler, but an entire team if spread. Long hours of hard work can be negated if personal hygiene is not made a priority.

DEFENSE soap is your first line of defense in fighting bacteria and fungus that can keep you off the mat and out of the competition. Developed for wrestlers, by wrestlers, DEFENSE uses natural ingredients that prevent bacteria and fungus from infecting you. We know first hand about the dedication it takes to prepare for wrestling competition. Keep yourself on the mat with DEFENSE.

• 30 seconds jumping jacks
• 30 seconds high knees
• 30 seconds squats
• 30 seconds pushups
• 30 seconds sit-ups
• 30 seconds penetration steps / lunge
• Rest 1 minute and repeat 5 time
• Perform neck bridges on towel working all 4 planes of movement