As coaches, wrestlers, and fighters we know that we have to clean ourselves after competition or training. During the season, we may shower as many as three times a day. And most of us use over the counter antibacterial soap, in a bar or liquid," Sako offers. While working hard to keep themselves clean, wrestlers were actually making themselves more susceptible to infections.

Just wanted to pass along some interesting information to you guys.
Here is a list of some of the recommended exercises that soviet coaches felt should be done by sambo wrestlers as a means for improving strength endurance.

For the Trunk:

• Side Bends, arms held overhead, 40-60 reps
• Juggling kettlebells - 15 times each hand (6,24,32 kg)
• Glute ham raises to exhaustion
• Sit ups for maximum reps

For Arm Muscles

1. Push-ups for maximum reps
2. Climbing rope with out the help of the legs 2 times
3. Dumbbell snatches (16,24,32 kg) maximum reps
4. Pull ups maximum reps

For Leg Muscles

1. Two-legged vertical jumps with or without jump rope 200-300 times
2. Squats with partner or barbell maximum reps
3. Jumps over hurdles 15 times or more
4. One legged multiple long jumps or hops 100 times or more.

If you think your up for the challenge pick one from each group and try it as prescribed. Better yet I will pick 3 for you.

• Juggling kettlebells 15x each hand 16,24,32kg
• dumbbell snatches 16,24,32kg for max reps
• two-legged vertical jumps 200-300 times

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I recommend more calories than most do. That's because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you're worried about fat gain with this approach, just use outcome- based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much 'damage' can take place in only two weeks. So if you end up boosting your metabolism, you'll be thanking me eternally. And if it turns out you're consuming too much, you can just adjust down. P

Here is a brief list of exercises that can be performed on a throwing dummy.
These workouts require either a Greco-Roman or Freestyle type throwing dummy&using an armless "MMA dummy" will NOT work. Your dummy must have arms! In wrestling and any other combat sport I can think of controlling arms and body are necessary to complete a throw.

Here is a sample circuit we like to do with our athletes. We like to do each exercise for 10-15 reps each... In the demo we are doing

• 10 KB swings each hand
• 5 med ball pushups
• 5 sandbag tosses
• 5 pullups