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Greetings!
Wrestling season is 5 weeks away. Are you ready?
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The 7 Habits of Highly Effective Nutritional Programs |
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Take a look around the nutrition world. Confusing, isn't it? Conflicting advice is everywhere, and you're stuck in the middle. You wonder whether anyone out there even knows what they're talking about, or whether the experts will ever reach a consensus on anything. You start to wonder whether you'll need a degree in nutritional biochemistry before you can lose that stubborn abdominal fat.
So what's the deal? Why so much confusion? Why does one expert suggest that high protein is best for everyone, while another expert suggests high carb and yet another expert suggests high fat? Besides, what exactly do high protein, high carb, and high fat really mean? And why are other experts telling us that food choices should be based on our "metabolic type," our "blood type," or our "ancestry"?
Here are Dr. Berardi's 7 Habits.
1. Eat every 2- 3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post- workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post- workout drinks).
Read On |
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Hill Sprints Give Grapplers a Serious Edge |
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As athletes and coaches, you are always looking for ways to get an edge on the competition -- to gain an advantage. It's why you spend so much time researching methods of training that will make you quicker, tougher and stronger -- without taking too much time to get results.
That's why I believe that running hill sprints (which includes running bleachers and stairs) is a must for any serious grappler.
This is because hill sprints provide a number of benefits to the grappling athlete. Here are the Top 4:
Read On |
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3 Steps to Perfection |
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When it comes to teaching new moves its important for coaches to not focus on speed but on "mastering" the technique.
Here are 3 steps coaches and parents should follow.
- Learn movements without regards to speed
- increase speed while maintaining precision
- Change some movements or perform then in changing conditions
This also goes for all grapplers. When learning a new move dont focus on speed, focus on technique. The speed will come through muscle memory. |
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Gus Sako - Preseason Top 10 |
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Want to say congrats to Gus Sako, son of Defense Soap creator Guy Sako on his W.I.N Magazine preseason top 10 ranking. Good luck this season. |
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Developing Animal Strength |
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Here is a great quote from Paul Check.
"The more strength you develop in an unstable environment, the more your brain has the ability to stabilize your joints. The more stable your joints are, the more neuro-drive your brain will allow your prime movers.
This is very important for combat athletes as our opponents never stand still. This is also one of the reasons I like to train with sandbags. Unstable strength training = monster strength.
Here is something for you to think about.
Its more important to be "functionally" strong than it is to be "exercise" strong. |
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Training With Sandbags |
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Here is a great total body exercise using sandbags.
Sandbag Power Shouldering
1. Squat down and grab the sandbag between your legs.
2. Proceed to stand up and lift the sandbag in a forcefull motion.
3. Continue the momentum of the sandbag and lift the bag up onto your shoulder.
4. Return to the starting position and repeat with the other shoulder.
Order your sandbags today! |
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Protein for Fat Burning - by Dr. John Berardi |
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Protein is by far the most thermogenic of the macronutrients (protein, carbohydrate, and fat). Due to the high metabolic costs of processing it, protein provides fewer storable kcal. The thermic effect of a mixed meal is about 10% of intake, while the thermic effect of protein per se is more like 25-30%. That could mean reving up your metabolism by 200 kcal just from your 200-gram (800 kcal) protein intake. |
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Workout of the Week - Swimming |
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A question I get asked all the time is what can I do if I get injured and cant train. Well for me that answer is simple SWIM.
Quick story. When I was in high school my wrestling coach was tough, I mean if you were injured there was no days off (unless of course you were REALLY injured). If it was a shoulder injury you had, well then you were on the bike. If it was leg injury, you were in the pool. Either way you were exercising.
So here is your swimming workout for the week. One of my grapplers had a problem with his knees so we jumped him in the pool for a nice "little swim". Oh ya this workout lasts between 35-45 minutes. Enjoy
200 yard warm up
2x25 rest for 10 seconds between each
2x50 rest for 20 seconds between each
2x100 rest for 20 seconds between each
2x150 rest for 30 seconds between each
2x200 rest 1 minute between each
2x150 rest for 20 seconds between each
2x100 rest for 20 seconds between each
2x50 rest for 10 seconds between each
2x25 rest for 10 seconds between each |
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Supplement of the Week - Advocare Spark |
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This weeks supplement of the week is Advocare's Spark energy drink. I can tell you as someone who use to drink Monsters and RedBull that there is nothing out there as good as Spark. The energy you get is long lasting without the jitters and shakes. Best of all its endorsed by pro athletes, usa wrestlers, and MMA fighters. Her es what World Champion Sammy Henson had to say about Advocare
ADVOCARE SPARK Energy Drink is a cutting edge formulation that contains the right ingredients to give you the energy that you need to live life to the fullest.* It contains an effective amount of caffeine to give you the quick boost you're looking for, the right blend of B- vitamins to enhance your body's natural ability to produce and sustain energy and the added neuroactives to help increase your mental focus.*
Together, the 21 vitamins, minerals and nutrients in ADVOCARE Spark Energy Drink work synergistically to provide a healthy, balanced and effective source of energy that won't overburden or stimulate your body like most energy drinks on the market.* And the best part? It's sugar-free and contains only 45 calories per serving!
Order Some Spark Today | |
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Congratulation to Coach Ivanov |
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The team at grapplersgym.com would like to congratulate Coach Ivan Ivanov on his 2007 W.I.N. Impact Award
As a former wrestler and coach I would like to say thank you for everything you do for our sport.
Read Complete Article |
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