Team Roehlig Wrestling Blog

What should I be focusing on during the summer before going to college?

2010-05-28T21:29:00.003-04:00

It is very important for wrestlers to be well-rounded, because you end up in every position at some point during a match. That’s the nature of the sport [and] you have to be knowledgeable in all areas.

Most freshmen come into our program lacking bottom skills, because most of them were superior athletes in high school; and they don’t spend much time training on bottom, because they are rarely there during a match.

Guys such as Andrew Howe [NCAA runner-up at 165 pounds as a true freshman], in high school he was so good that he was hardly ever on bottom. But this year he dedicated a lot of time on bottom and actually won a lot of overtimes by getting away in sudden death.

Another attribute that freshmen tend to lack is focus. The really good kids in high school don’t have that many wars during the season. But coming in as a true freshman, you are wrestling against men a lot older and more experienced than you, and focusing plays a big role. Freshmen tend to have lapses, where they can’t stay focused for the whole seven minutes because they never really had to do that in high school. College is just a different level. Usually guys in college are more explosive, and a lot of guys like to go at a fast pace.

It all comes down to basic fundamental skills. At all levels—high school, college and international—if you are out of position, you are going to get scored on.

High school kids sometimes are so good, they can get sloppy in certain situations with positioning, but still manage to get away with it because they are the superior athlete and are used to beating kids easily.

The best way to prepare for the change from high school to college wrestling is by focusing on proper positioning to prevent bad habits. Work on position every day. Work on skills that may not be your best, along with working on the bottom position.

The bottom line is that you want to work on all your skills every day when you train. There is no doubt you are going to work on areas that are your best, but at the same time, focus on the areas that you normally get beat at. If it is the bottom, then work there, and spend a little more time on your weaknesses.

Article Provided by Barry Davis: Head Wrestling Coach for the University of Wisconsin.

Strengthen Your Core- Massillon, OH

2010-04-09T23:16:00.014-04:00

It's getting warmer outside which means the "school" wrestling season is over, yet many warriors are still training and looking for battles in all directions.

For most (more common with middle school / hs wrestlers) wrestlers, they put on their post season fat and by this time most of it mysteriously drifted away. If there was a good time to start strength training, NOW would rank up there pretty high on my list. It doesn't matter if you plan on building up to a weight class heavier or staying lean and mean, hitting some variety forms of resistance training should be a part of your weekly schedule starting soon.

Challenge yourself weekly with one or more body weight exercises.

You don't necessarily have to be using weights in order to pack on serious muscle. For example, see how long it will take you to do 50 handstand push-ups or 100 burpees or 50 pull-ups. Keep track and do this 3x a week and beat your time each time for 4 weeks. Now were talking about feeling the burn. These are exercises you should be doing all the time any way. Add dips and squats and you can make up several super-set routines that will push your conditioning to levels you never knew you had.

Try these 6 exercises for at least 3x a week for 4 weeks.

#1 a. Burpees; b. Plank

Format: 20 seconds of exercise followed by 10 seconds of rest;
Do 20 seconds of burpees, 10 sec rest, then 20 sec of crunches, 10 sec rest
REPEAT 4x = 4 minutes.

Add 4 rounds of the same format with both #2 a. b. and #3 a. b. and you'll have a nice full body workout that'll burn some serious fat and carve up muscle fast.

#2 a. Squat; b. Pullup

#3 a. Mountain Climbers; b. Dips

These are exercises you can do from just about anywhere. When you do them, give it your very best every 20 second interval. Don't hold back, count your reps and try to stay consistent all 4 rounds. The only tool you need is a stop watch. If you don't have access to a pull up bar, you could choose another exercise like push-ups or use a tree branch, swing set, etc. Be creative and plan ahead. Don't think about excuses, instead find a way to make yourself stronger, especially during the spring, summer, fall.

Right now, we're pluggin away. Guys are working hard every week. Some are coming in extra and simply blowing me away on what their accomplishing.. Last Thursday, the boys did 100 burpees, 100 inverted rows, 100 military presses in less than 25 minutes. I was impressed and they were all whooped, yet they all got stronger and had a lot of fun doing it.

What are you doing to make yourself better! If you're not sure on what to do or how to do it, stop in anytime and let us help !

1709 Lincoln Way E. Studio E
Massillon, OH 44646

All week long you can take advantage of core training, wrestling, drilling, technique, strength training in one location. If you want to be stronger, have incredible balance, quicker reactions, lightning fast takedowns, and be explosive off bottom, there is only one place in Stark County where you can get more then what you thought was ever possible in one location.

I'd be happy to help!

Thanks for reading.. Stop back and share "your times" (how long it took you to do 100 burpees, 50 pull-ups, etc) with some of the challenges mentioned above!

--TR

Check out my camp schedule at: http://teamroehlig.com/camps

Next up....
Weekend Warrior Camp
May 15 - 16

Followed by..
Intensive Leg Attack Camp
June 4 - 6

Ohio Elite Wrestling Camps

2010-03-22T14:51:00.010-04:00

3 DAY TECHNIQUE CAMPS

Intensive Leg Attack Camp
#1. June 4 - 6

Tough On Top Camp
#2. August 6 – 8

3 - Day Camp Fee: $100.00 (Commuter / Overnight)
Fee Must Be Paid One Month in Advance

LOCATION: CARROLLTON, OH

--------------------------------------------------------------

5 DAY TRAINING CAMPS

Intensive Training Camp
#3. June 23 – 27

Elite Youth Training Camp
#4. July 7 – 11

5 - Day Camp Fee: $250.00 (Commuter / Overnight)

$100.00 Non-Refundable Deposit must be paid 1 month prior to camp

LOCATION: CARROLLTON, OH

APPLICATION

DIRECTIONS

For More Information about our Off Season Training Programs
Call Us @ 330.806.6274 or simply use the form below

Congrat's To All Middle State Placer's

2010-03-22T14:32:00.002-04:00

CONGRATULATIONS TO ALL STATE PLACER'S AND CHAMPIONS !

Jacob Spies - CHAMPION
Tony Dailey - CHAMPION
LJ Bentley - 4th Place
Dave Bavery - 4th Place
Nick Steed - 4th Place
Seth Beard - 5th Place
Thomas Genetin - 6th Place
Trent Mays - 8th Place

CONGRAT'S TO ALL OHIO STATE YOUTH WRESTLER'S

2010-02-14T18:54:00.007-05:00

CONGRATULATIONS TO ALL STATE PLACER'S AND CHAMPIONS !

Mason Brainard- STATE CHAMPION
Jaret Lester- STATE CHAMPION
Kelan McKenna- STATE CHAMPION
Cory Simpson- STATE CHAMPION
Tristan Brady- STATE CHAMPION
Matt Hoopes- State Runner-Up
Michael North- State Runner-Up
Nate Rogers- State Runner-Up
Allan Hart- 3rd Place
Christian Wellman- 4th Place
Noah McCumbers- 4th Place
Aiden Pasiuk- 4th Place
Alec Bailey- 5th Place
Justin Shaw- 5th Place
Nick Kuissis- 5th Place
Justin Mitchell- 6th Place
Adam Shaw- 6th Place
Nick Farmer- 6th Place
Ben Knaus- 6th Place

GREAT JOB GUYS !!!

Ohio Youth Wrestling State Qualifier's

2010-02-10T09:31:00.008-05:00

CONGRATULATIONS TO ALL TEAM ROEHLIG WRESTLING CLUB MEMBER'S AND CAMPER'S:

Mason Brainard- CHAMPION
Alec Bailey- CHAMPION
Justin Mitchell- CHAMPION
Justin Shaw- CHAMPION
Seth Schroeder- CHAMPION
Allan Hart- CHAMPION
Jaret Lester- CHAMPION
Cory Simpson- CHAMPION
Ben Pasuik- Runner-Up
Nick Kuissis- Runner-Up
Christian Wayt- 3rd Place
Jamie Viront- 3rd Place
Christian Wellman- 3rd Place
Brett Lunkwitz- 3rd Place
Devin Flagg- 3rd Place
Hunter Napier- 3rd Place
Brenton Miller- 3rd Place
Aiden Pasiuk- 3rd Place
Nate Rogers- 3rd Place
Matt Steer- 3rd Place
Noah Georgian- 4th Place
Adam Shaw- 4th Place

BEST OF LUCK THIS WEEK AT THE O.Y.W.A. STATE TOURNAMENT

Ohio Wrestling State Champions

2010-01-31T01:25:00.011-05:00

Our Youth Sectional starts this weekend. The road to a State Title is finally here.

Do You Have It In You ?

A champion in any sport has to make a concrete decision to become a champion.
A champion is different than other athletes. But there is a reason he is different.
He does things other athletes either refuse to do or don't think of doing!
He does the "extra" things it takes to become a champion.
This is true in sport, music, the classroom, business, medicine, law, etc.
A champion does both the extra work well and works hard at it.
A champion works hard and smart.
He writes down his short and long term goals to give him direction.
A champion finds a way to win.
A champion doesn't want to waste time!
A champion wrestler does the extra drilling of wrestling technique, runs extra bleachers, gets up early to workout before school, does extra pushups or chins before going to bed!
He is the one that watches what he eats and gets adequate rest and sleep.
He stays flexible and in great condition!
He has great control of his emotions in stressful situations.
He comes to practice early and leaves late.
He is the one that strives to get better and better each and every day.
A champion does not think NEGATIVE thoughts.
He has no fear of losing. READ THAT AGAIN.
He believes in his own abilities and training
He visualizes his victory's before they happen.
He does not give credit until it's earned.
He faces challenges head on and expects to conquer.

SOUND LIKE YOU ?

(this post is a insert taken from the Father's Guide To Coaching Wrestling)

Roehlig Wrestling Camps-

2009-07-18T21:46:00.006-04:00

Summer Wrestling Camp Updates:

Elite Training Camp 2009

This camp was full of energy and packed with tons of competition. Together for 5 days, a total of 7 State Champions, 18 State Placers, and 5 Runner-Ups improved even more and had a lot of fun doing it. The technique and training covered aggressive wrestling with a smart, killer instinct coupled with intense body weight strength training exercises. We didn't much outdoors this year except have fun and eat.

Friday, late afternoon we had several challenges that resulted in quite a few "rematches, starting with "Tru-Strength Style" Tug-o'-War's to round robin takedown drills, several campers came to camp already in shape and ready to do battle. (to the right, Matt DeGroff prepares to do battle).

Nearly all the outdoor activities included swimming, fishing and ultimate frisbee (for hours) which resulted in a 1- 3 record for those on my team. Yet the boys were able to catch over 30 fish and throw them back.

"Tough on Top" is the next camp on the schedule.

The Dates are: August 7 - 9 .
This camp will welcome Special Guest 4x Ohio State Champion Collin Palmer and the return of 3x State Placer Kyle Gilchrist.

Being that this is the last "Summer" Camp until October, I'm preparing to make this camp very challenging and full of surprises. More information on future camps can be found at: http://teamroehlig.com/camps.

Til Next Time,

-- T --

Are Athletes Born or Built ?

2009-05-26T12:21:00.006-04:00

Athletic records are broken year after year, and the limits of human performance continue to be debated. Just as soon as we think something can’t be done, someone comes along and shows us that it indeed can be done. There was a time when no one thought a human could run a four-minute mile. Roger Bannister did that in 1954 and soon, many others followed. Ultra-marathons, Ironman Triathlons and 24-hour races are now commonplace.

Is there any limit?

Surely there must be some limit. So what factors limit performance? Most physiologists agree that the current limits have to do with our genetics – specifically genes that regulate our cardiovascular endurance and muscle fiber type, but some factors are much more variable. Things like nutrition, motivation, environment and advances in equipment (running shoes, swim suits, skis, bicycles) all allow for dramatic improvements in athletic performance.

Genetics And Performance
Genetics shape us in many ways including our potential to excel in sports. Training, diet, and other factors play a large role in developing our potential, but our genes may also limit performance. You may have the genetic potential for being a champion athlete, but if you live a lifestyle of overeating and no exercise you are unlikely to achieve that potential. On the other hand, someone with limited genetic potential can find ways to compensate and become a solid performer.

Genetics have a large influence over strength, muscle size and muscle fiber composition (fast or slow twitch), anaerobic Threshold, lung capacity, flexibility, and, to some extent, vendurance.

One major limitation for endurance athletes is cardiac capacity, or the heart’s ability to deliver enough oxygen (via the bloodstream) to the working skeletal muscles. This, too, is largely determined by genetics.

The other limitation for endurance athletes is the muscles' ability to effectively use the oxygen and create ATP (adenosine triphosphate), the fuel that allows muscular contraction and movement. (see: Creating Energy for Exercise.) The efficiency of this process is measured by something called VO2Max (maximum volume of oxygen).

How Genetics Influence Response to Training
Your genes may also determine how your body responds to training, diet and other external factors.

Research on aerobic endurance shows that some people respond more to training than others. So even if you have a low genetic potential for endurance, you may respond well to training and develop your potential more completely than someone with genetic 'talent' who doesn't respond to training.

Training also increases cardiac efficiency, but the extent of this increase may depend upon genetics. Genetically gifted athletes will have a much greater response to training and will have a large increase in the number of mitochondria in cells. (The mitochondria are organelles in cells that produce the ATP, so the more mitochondria a person has, and the more efficient they are.)

Other Factors That Affect Performance
Characteristics that genetics have less influence over include balance, agility, reaction time and accuracy.

Nutrition also affects performance. This is clear when even the most highly-trained and gifted athlete bonks during an event. Bonking is usually related to running out of glycogen. Athletes can avoid this either by ‘teaching’ the body to burn fat when glycogen stores decrease, or replenishing the body with nutrition during an event.

Mental Skills Training
Practicing mental skills training (including good judgment, learning the tactics and strategies of your sport, and using the right equipment) is another critical component of success that has nothing to do with genetics.

While it is more likely that elite athletes are blessed with great genetics and a great training routine, even recreational athletes can make the most of their ability through optimal conditioning, good nutrition and a positive mental attitude.

Before January 2009, You couldn't find this kind of training or research anywhere else that exists in ONE LOCATION.

Now you can....

VISIT: http://tru-strength.com to learn more !

Til next time !

-- T --

-------------------------------------------------------------------------------------

_Source

_{Bouchard, C., R. Malina, and L. Perusse (1997). Genetics of Fitness and Physical Performance. Champaign: Human Kinetics, pp. 1-400.
Bouchard, C., P. An, T. Rice, J.S. Skinner, J.H. Wilmore, J. Gagnon, L. Perusse, A.S. Leon, and D.C. Rao (1999). Familial aggregation of VO2 max response to exercise training: Results from the HERITAGE Family Study. J. Appl. Physiol. 87: 1003-1008.}

_{Skinner J.S., A. Jaskolski, A. Jaskolska, J. Kransnoff, J. Gagon, A.S. Leon, D.C. Rao, J.H. Wilmore, and C. Bouchard (2001). Age, sex, race, initial fitness, and response to training: The HERITAGE Family Study. J. Appl. Physiol. 90: 1770-1776.}-------------------------------------------------------------------------------------

Off-Season Training Programs

2009-04-02T14:33:00.003-04:00

What to do in the off-season ? Get matches, go to camps, attend open mats, try freestyle / greco, strength train like a madman, improve foot speed, increase power, work on weakness's, develop a new leg attacks, improve on top, get explosive off bottom, learn new setups, master your counters, gain confidence..

I'm not sure if I left anything out, if so, I'll update your choices later. What I've noticed over the years is simply this... There no magic moves to learn. I've been blessed to work with 100's of different wrestlers from all experiences and age groups. Those that concentrate on the basics and improve their over all strength and athletic ability seem to always dominate when it counts and make winning look easy for them.

The opposite approach would be to either not do anything at all or do what most people do, which is try to do TOO MUCH. This could be categorized as bouncing from ROOM To ROOM, Coach to Coach, hitting a tournament every weekend all the way to training 5 times a week...

Try this for one summer, stick with one coach or trainer, work on developing more strength and speed and watch what happens. Continue to practice your wrestling skills, but never without some sort of strength workouts. As you'll find out, there aren't that many coaches that concern themselves with strength training their wrestlers. I DO.

The benefits of strength training not only improves your over all body, it also prepares you to focus more and believe in yourself.

See what I have in store for 2009.. http://teamroehlig.com/camps / http://tru-strength.com

My new facility located in Massillon, OH is equipped to train any athlete in the manor of preparing them to "outperform" their opponents.

Stop in for a "free complimentary workout" that will have you wondering why it took you so long to introduce yourself. Good, Safe Training all year round..

Now is the time to make yourself better....

Stay tuned for a few sample workouts you can try from home..... There Coming soon..........

--
TR

Steve Luke- NCAA CHAMPION

2009-03-21T21:09:00.003-04:00

Congratulations to Stevie Luke- 2009 NCAA National Champion.

After two trips to the NCAA Finals, Stevie saved the best for last. With an all Ohio matchup with Mike Miller from Lake High School (now attending Central Michigan), Stevie didn't hold anything back. Confident and aggressive, he finished the match strong.

I had conversations with Steve regarding him being a NCAA Champion even before college. Having the pleasure of working with Stevie as a youth and middle school wrestler, his potential even at the age was extremely visible. A dream come true for sure.

STEVE LUKE - NCAA CHAMPION....

The Best of the Best

2009-03-17T14:54:00.005-04:00

OAC MIDDLE SCHOOL STATE PLACERS

David Bavery- 2nd Place
Zack Nelson- 2nd Place
Zane Nelson- 2nd Place
Ivan McClay- 3rd Place
Joey Baitt- 4th Place
Joey Miller- 4th Place
Seth Batdorf- 5th Place
Chance Driscoll- 7th Place

OHSAA HIGH SCHOOL STATE PLACERS

Nick Heflin- STATE CHAMPION
Beau Wenger- 3rd Place
Eric McLaughlin- 4th Place
Zach Dailey- 4th Place
Mike Hillock- 5th Place
Jordan Burkhart- 7th Place
Michael Ratay- 7th Place

Publish Post

Joe Grandominico- 7th Place
Andrew Phillips- 7th Place

LESSONS LEARNED !

With all the ups and downs a state tournament usually delivers, these two certainly didn't hold anything back. At the end of day 3, it always comes down to who has the best strength, conditioning and the right mindset. The placers above had the right mixture of all three and found their way to the podium. In between we all experienced a roller coaster ride of intensity and everyone survived.

CONGRAT'S !!

1st Timers - All-American Honor's

2009-03-11T12:44:00.013-04:00

Dante Rini - State Runner-Up; 3x Placer

Thomas Straughn 2x State Champion; 4x Placer

Congrat's To Dante Rini and Thomas Straughn. This past weekend Dante placed 7th at the NAIA Nationals while Thomas earned a 4th Place Finish. Both bringing home All-America Honors for themselves and their university. Two former Team Roehlig Member's now competing for Notre Dame of Ohio went through a battle tested field in their respected weight classes prior to finding a spot on the podium.

---------------------------------------------------------------------------

Steve Luke- 3x State Champion; 1x Runner-Up

Congrat's to Stevie Luke for repeating his performance of last year by winning the Big Ten Championships this past weekend. Competing for the University of Michigan, Steve was the NCAA Runner-Up in 2008 and plans on returning to the finals in 09 only to be crowned the NCAA Champion. This past summer Steve attended my Leg Attack Camp as a Guest Technician and will be returning this year as well.

Camp / Club information can be found at: http://teamroehlig.com

Congrat's to all 3 on there accomplishments... Stay tuned for more results from the NCAA Tournament coming soon.

Prepare for Success

2009-03-11T12:30:00.009-04:00

The season is coming to a close for most wrestlers while others are looking for ways to improve. In the sport of wrestling there are good tournaments to attend and other alternative ways to prepare better for next year even after our post season events are complete.

Unfortunately in this day and age, in order to really excel at a sport, one must do what the 'Good Guys' do and that's continue to practice that one sport periodically throughout the year, not just from November to March but also in the spring, summer, fall.

Even when I competed, I searched for additional training after the State Tournaments were over. Realistically, it's the best time to improve your favorite techniques as well as perfect various positions that give you the most problems. Examples could be as easy as getting tougher on top or more explosive from the bottom, as well as learning a new set up for your favorite shot or perhaps developing a new shot all together. This can't be done without setting a goal and sticking to it. Not only do you have to be committed but also prepared to make a few sacrifices along the way.....

WHAT I'VE LEARNED...

I learned that you have to rise to the challenge of wrestling with courage.

I learned that champions don't fear losing.

I learned that the best athlete doesn't always win.

I learned that my opponent is nervous too (and he should be)

I learned that fear can make you go backwards, it is better to go forward.

I learned that you can go hungry and still be tough enough to practice harder...and that few people truly know what real hunger feels like!

I learned that if you want something bad enough you have to believe it first in your thoughts.

I learned that if you must face an adversary, do your homework, know his moves, plan your strategy .

I learned that your body can be tired and hurting, but you always have more to give, know matter how tired you think you are.

I learned that once you quit it is over forever.

I learned that all pain passes eventually.

I learned that victory after working hard for something is a high to which nothing else compares.

I learned that you can lose and still keep your dignity.

I learned that Preparation is critical for success but how I prepare is the KEY TO MAKING IT HAPPEN

I learned, that to go onto that mat, I have to do it all alone. Come what may, and return, tired, battered, sometimes in victory sometimes in defeat, take the lumps, always expect to win, always wrestle with heart, and most of all........ never ever give up, no matter what!

What About You ...What Have You Learned ?
(respond below....leave a comment or two)

Starting next week, wrestlers from all over the state will be making the commitment to train with me for the next 3 months. Training that includes: High Percentage Technique, Live Wrestling, Explosive Strength Training, Intense Conditioning Drills, Developing New Set-Ups, Leg Attacks and Finishes, A Competition Schedule, Nutritional Guidance, Guaranteed Partners, and a few surprises.

Whether you're happy with how your season ended or perhaps a little upset, this is the time to make the necessary changes that will not only make you better than you are, you'll learn skills that will last you forever.

Enroll today....

VIEW NEW POSTS...

Comment below !

TRU - STRENGTH PERFORMANCE CENTER

2009-03-02T14:10:00.007-05:00

Now serving over 60 Athletes.. TRU-STRENGTH Performance Center is kicking into gear with several new programs that are now available....

"GET IN SHAPE FAST" is a functional strength / conditioning class that is perfect for those wanting to lose weight, tone up and improve your overall health. I'm teaching others how to use Medicine Balls, Swiss Balls, Ropes, Rings, Ladders, Resistance Bands among several other pieces of equipment like tires and sand bags when structured together with fast paced bodyweight exercises, will lead you into shedding loads of fat and building lean muscle in record time.

Also Available....Specialized Gymnastic Training ! This class is perfect for any young gymnast that is dying to learn how to tumble, roll, jump, flip and flat out bring it on the Balance Beam. This class requires a 5 week developmental session that will place you in the proper group based on your experience.

Last but not least.... Sports Specific Training. Any athlete in any sport offered in most schools residing in the USA, we will design some kick A$$ workouts that will not only have you to outperforming your opponents. We over deliver with nutritional guidance and sports science. Lets face it, if you're trying to get in the best shape possible for your respected sport, eating right and learning how to deal with distractions both play a pivotal role in success. Train Right, Eat Right, Think Right.. TRU-STRENGTH PERFORMANCE

If you didn't already know, Wrestling Training is year round. Visit: http://teamroehlig.com for more information regarding clinics, camps, clubs, and seminars.

Congrat's To Middle School / High School State Qualifiers

2009-03-02T13:35:00.013-05:00

OAC MIDDLE SCHOOL

District Results:

David Bavery- CHAMPION
Ivan McClay- CHAMPION
Clay Alguire- CHAMPION
Zane Nelson- CHAMPION
Jake Newhouse- Runner- Up
D.J. Schoeppner- Runner- Up
Jesse Young- Runner- Up
Chance Driscoll- Runner- Up
Matt DeGroff- Runner- Up
Clayton Brandenburg- Runner- Up
D.J. Lieberth- Runner- Up
Anthony Craig- Runner-Up
Thomas Genetin- 3rd Place
Kyle Waddell- 3rd Place
Joey Miller- 3rd Place
Zach Nelson- 3rd Place
Dion Perez- 4th Place
Elliot Adkins - 4th Place
Justyn Bostic- 4th Place
Tyler Drass- 4th Place
Zach Ladich- 4th Place
Hunter Pizzino- 5th Place
Trent Mays- 6th Place

OHSAA HIGH SCHOOL

District Results:

Zach Dailey- DISTRICT CHAMPION
Nick Heflin- DISTRICT CHAMPION
Jordan Burkhart- Runner Up
Alex Gray- Runner Up
Eric McLaughlin- Runner Up
Joe Grandominoco- Runner Up
Michael Ratay- 3rd Place
T. J. Fox- 3rd Place
Mike Hillock- 3rd Place
Sheldon Brandenburg- 4th Place
Beau Wenger- 3rd Place
Justin Hall- 4th Place
Jake Kobilarcsik- 4th Place
Andrew Phillips- 4th Place

-- T --

State Placer's versus State Champions

2009-02-17T13:46:00.004-05:00

After attending the OYWA State Wrestling Tournament on Sunday, I witnessed a lot of great performances and some not so great. Which brings me to this.....

What separates state qualifiers from STATE CHAMPIONS has always been a unique question most wrestlers and coaches unfortunately can't answer......

We know that technique, strength training, conditioning, and proper nutrition all play a pivotal role in one's performance, but we still witness a loss when it's least expected, even after doing everything RIGHT...

I'm usually asked several times a year about questions regarding "how to develop mental toughness" or "the killer instinct" among various other "tactics" some kids haven't exposed to the real world yet when it involves competition.

What I've learned over the years is that the pressure some parents and coaches put on youth athletes is simply to overwhelming for them to handle. Let me explain a little further.

Have you ever looked at your child's bracket to determine who he has to wrestle and automatically discover when he is going to "lose" and who he'll have next when that happens ?

This is exactly the kind of pressure a young athlete can't HANDLE. Not to mention the negative thoughts you helped him create that don't go away, they only grow stronger.

I've also heard the flip side of these conversations where coaches / parents predict who "WE"LL have in the FINALS", prior to wrestling MATCH #1.. Do you see where Pressure is being created before the competition even begins, especially if your discussing these predictions with your wrestlers ?

A pure recipe for disaster...

My advise, wrestle who lines up across from you, regardless of the name. If you plan on winning the tournament it shouldn't matter what side of the bracket you're on or who you have to compete against.

Prepare to beat everyone and use different strategies against opponents you've competed against before. Never overlook any of your opponents. Most importantly DON'T QUIT.

Last but not least, if something "bad" does happen and you come up short.... LOSE WITH CLASS and bounce back for 3rd Place..

Dealing with distractions and pressure is something STATE CHAMPIONS do better than EVERYONE else.. That's why they win. They also have another secret.....

Take a guess what that secret is................ Comment on this post at the bottom

This secret is revealed in one of my personal training guides:
"What Separates State Placer's From State Champions"

This guide can be found at: http://teamroehlig.com/products

I'm offering a free copy of both Guides: "What Separates State Champions..." as well as the "Father's Guide To Coaching Wrestling" to the person that reveals the SECRET.....

Comment on this post at below for a chance to win both.......

-- T --

OYWA STATE PLACER'S / CHAMPIONS

2009-02-17T13:44:00.004-05:00

CONGRAT'S TO ALL OYWA 2009 STATE PLACERS (Full Results)

Hunter Pizzino- STATE CHAMPION
Jake Newhouse- STATE CHAMPION
Nick Steed- STATE CHAMPION
Michael North- State Runner - Up
Trent Mays- State Runner - Up
David Whisler- State Runner - Up
Matt Hoopes- 3rd Place
Dalton Hartshorn- 3rd Place
Kyle Waddell - 3rd Place
Justyn Bostic- 3rd Place
Mason Brainard- 4th Place
Kelan McKenna- 4th Place
Adam Shaw- 4th Place
Noah McCumbers- 5th Place
Justin Shaw- 6th Place

Great Job Guys..

-- T --

Congrat's To All State Qualifier's

2009-02-12T14:22:00.007-05:00

Congratulations to all the wrestlers below that qualified for the 2009 OYWA State Tournament.

Many of these hard working athletes never receive the recognition they deserve. With that said.......Hard work really does pay off.

I'd also like to Thank All the parents that allowed them to participate in my off-season and in-season training programs.

Thank You for all your support.

Best of luck this weekend.

Districts Results:

Matt Hoopes- CHAMPION
Mason Brainard- CHAMPION
Jake Newhouse- CHAMPION
Kyle Waddell- CHAMPION
Hunter Pizzino- CHAMPION
Trent Mays- CHAMPION
Dave Whisler- CHAMPION
Kelan McKenna- 2nd Place
Adam Shaw- 2nd Place
Nick Kiussis- 2nd Place
Brandon Bable- 2nd Place
Chance Marthey- 2nd Place
Michael North- 3rd Place
Justin Mitchell- 3rd Place
Zac McCauley- 3rd Place
Seth Schroeder- 3rd Place
Charles Davis- 3rd Place
Ben Knauss- 3rd Place
Jimmy Galbraith- 3rd Place
Ian Klever- 3rd Place
Dalton Hartshorn- 3rd Place
Justin Shaw- 4th Place
Shane Johnston- 4th Place
Hunter Napier- 4th Place
Jaret Lester- 4th Place

FYI.. Our "Camps and Clubs" pages located at http://teamroehlig.com have been updated.

It's Showtime - Part 2 of 2

2009-02-03T12:08:00.008-05:00

So why do some wrestlers get tired in less than 6 minutes?

IF YOU DON'T EAT RIGHT and LOSE WEIGHT PROPERLY, Cutting weight wrong will spoil a lot of hard work. All the training will only help you SURVIVE against top level competition.

Think of this- Wrestling is a tough sport without question. However, the toughest wrestler doesn't always win.

In just about every "great" match, it usually doesn't come down to how tough a wrestler is physically.... It's usually how much toughness he can take MENTALLY and still be able to perform better than his opponent.

When two wrestlers are both properly trained, they both eat healthy, they both strength train / condition like no other eventually MATCH UP, the one that will win will be the wrestler that can unleash the most PRESSURE on his opponent. This has to be consistent in every position.

"PRESSURE" IS THE MOST COMMON TRAIT THAT MAKES WRESTLERS (OF ALL AGES) TIRED BEFORE THEY SHOULD ACTUALLY BE TIRED. Whether its before the match or during, it's a killer. TOO MUCH PRESSURE LEADS TO NEGATIVE THOUGHTS AND THE LACK OF FOCUS..

(Thoughts like.... I'm tired, This guy is too strong, I can't hold him down, I can't beat him)

Along with nutrition, positive thinking and preparation, learning how to handle pressure will separate you from your competition.

Think about UPSETS. Every year at the state tournament, someone loses that WASN'T supposed to. In most cases, my experiences tell me that not only was the "underdog" prepared physically, but he was also prepared mentally. He was able to sustain the "pressure" his opponent delivered, stay focused and deliver his own.

A great example would be the 2008 Olympic Games with our incredible swimming team performance. How much pressure do you think was on Jason Lezak prior to him jumping in the water during the relay that earned the team and Phelps his 7 Gold Medal. I'll answer that one by saying A LOT and this was BEFORE HE JUMPED IN THE WATER.

During the relay, the pressure mounted. Each team member basically lost their race and it was up to HIM to CATCH UP if he was going to win. We all know what happened.

Most recently, look at the Taylor / Palmer match. Taylor gives up the first score, absorbs the pressure Palmer delivered, THEN STARTED DELIVERING HIS OWN PRESSURE. WHEN DAVID WAS ON TOP, HE NEVER STOPPED TRYING TO TURN PALMER. ON HIS FEET, HE ATTACKED. In the end, Palmer couldn't handle all the pressure that accumulated before and during the match.

Learn how to deal with PRESSURE, THINK LIKE A CHAMPION, EAT HEALTHY, STRENGTH TRAIN, CONDITION LIKE A MAD MAN and WATCH WHAT HAPPENS...

LEARN MORE...

"Separating State Champions From State Placers"...... You'll find this report / guide at: http://teamroehlig.com/products

SO WHAT IS THE BEST WAY TO LEARN HOW TO DEAL WITH PRESSURE ?

Proper training in the practice room, good technique, eating right and having a strong body all help tremendously, but there is more..

Think Positive and Believe in Yourself EVERYDAY. Don't listen to NEGATIVE comments. Write Your Goals down and make them your FIRST PRIORITY. MAKE NO EXCUSES !

Hope this helps...

-- T --

PS.. Don't forget to leave a comment below. I have more on..... "How to Structure Post Season Workouts" ?

It's Showtime ! Part 1 of 2...

2009-01-30T10:33:00.005-05:00

February always meant to me, 'It's Showtime'. That could easily be your thought as well, assuming you're prepared. Before you can achieve high levels of success, your mind must be in the correct state. Training the mind and body go hand in hand. Think about this... 'most' wrestlers in middle school and high school practice at least 5 times a week during the season and compete at least once, sometimes twice during any given week. During practice, 'most' teams include even more live matches for training and conditioning. Heck, when I was in high school and college, even in the summer, I'd often set up multiple 10 minute "grind" matches, 15 minute matches, sometimes I'd wrestle live for 30 minutes straight without taking a break. I still do a matter of fact. Youth wrestlers on the other hand experience the same to a lesser degree, but they also compete for less time.

The point I'm getting at is that with all the live wrestling most athletes experience, not to mention the additional conditioning drills....

HOW CAN ANY WRESTLER GET TIRED IN LESS THAN 6 MINUTES AFTER TRAINING CONSISTENTLY FOR SEVERAL MONTHS ?

I know the answer, I'm interested in hearing yours..... Please respond below by clicking the "COMMENTS" link.

PART TWO WILL FOLLOW..... ONLY IF SOME COMMENTS ARE ENTERED. DON'T BE AFRAID TO SPEAK UP.

-- T --

Tru-Strength Performance Center !

2009-01-08T14:04:00.008-05:00

New Facility in Ohio opening January 16th, 2009.

Our qualified staff will provide Specialized Training in the following areas: Wrestling / Gymnastics / MMA / Kids Self Defense.

From developing Youth to advancing High School athletes, Each Sport will have access to:

One on One Training
Small Group Training
3 and 5 Day Camps (Overnight / Commuter options)
Year Round Competitive Traveling Teams

**Tru-Strength Performance will provide Sport Specific Training for ALL athletes K - 12 . Workouts for every sport offered in any HIGH SCHOOL across the USA will be available.

Develop Faster Foot Speed
Better Balance / Agility
More Power
More Flexibility
Improve Focus / Concentration / Confidence

Not an athlete ! NO PROBLEM... Tru-Strength Performance will offer Adult Fitness Packages for the whole family.

You Too Can Experience Incredible Results Losing Weight / Gaining Weight or Just Simply Getting In Tip Top Shape Fast With:

- P90X STYLE WORKOUTS
- CIRCUIT TRAINING / MMA STYLE
- RESISTANCE BAND TRAINING
- KETTLE BELL TRAINING
- ROPE TRAINING
- PLUS MUCH MORE

Individual and Small Group Training will be available.
You can learn more by visiting: http://tru-strength.com/

Past Workout Of The Week

2008-12-16T09:23:00.003-05:00

I posted this torturing workout on our training forum and received awesome feedback. Because of this, I'd like to open this up to everyone. Here's the deal.. try this 6 minute workout, that's right it only takes 6 minutes, but you'll be whining in less than 2 minutes..

Follow these rules.. Start at a particular time... Let's say 4 pm.. You know your workout will be finished at 4:06 pm.. Get a stop watch. Do 5 perfect pushups, then rest in the plank position for 20 seconds.. Keep accurate time.. After 20 seconds, do 5 perfect pushups, then 20 second plank, etc. for a total of 6 minutes.. Keep track of when you "violated" the plank position. I made up a rule... After 4 rounds of plank / pushups, you're allowed to move a body part.. Examples are cross an ankle, lift one arm up, donkey up or tripod up.. You just can't put your knees down or rest on your head.. Give this a shot and leave comments below..

Enjoy.. More to follow..

Don't forget to leave your comments below..

New Facility Coming Soon !

2008-12-16T09:05:00.005-05:00

Great News !!! I'll soon be opening a brand new- "year round" training facility in Massillon, OH. For those that know me, this has been something I've been encouraged to do for over 10 years. Well, I finally listened. What's going to separate my facility from all the rest is the focus on Sport Specific Training in the following areas:

Wrestling
Gymnastics - Tumbling
MMA Technique- Kids Self Defense
Strength Training - Conditioning
Weight Management - Nutrition

We'll have everything from individual training, small groups, even boot camps and strength contests. Memberships will be available, pay per visits, couple training, family packages, etc. NOBODY will be left out.

Stay tuned for before and after pics.

Questions / Comments leave below

TWITTER NEWS

KETTLE BAGS - RESISTANCE BANDS - ROPE TRAINING

What a match !

2008-11-18T11:54:00.008-05:00

What a great match featuring two wrestlers that trained, drilled and perfected their skills while competing on the same team during their younger years.

Jason Johnstone, a 5th year senior at Ohio State and Thomas Straughn, a sophomore at Notre Dame, didn't disappoint the fans one bit and let it all hang out. It was a rare treat to witness two wrestlers that practically helped form TEAM ROEHLIG WRESTLING. As a matter of fact, it was Jason that actually created the name and convinced me to use it.

Little did I know, 9 years later, two wrestlers that were once teammates would be squaring off against one anther representing two different schools.

I won't go into great detail regarding the scoring, but I will say it was 3 - 2 Straughn going into the 3rd period with Jason having been warned for stalling already once. Jason and Thomas both stayed aggressive with their attacks. Thomas got a little anxious early in the third period which was exactly what Jason anticipated. One counter and a few turns later the match ended with Jason getting his hand raised.

After the match it was nice to hear how they both described their experience. Jason was really funny by commenting on Thomas's "2 on 1" attacks by saying "I forgot about his those", which was a classic comment. Thomas on the other hand was equally impressed with the outcome knowing he didn't win by points, the respect he's always had for Jason and now having the memory of leading by 1 with a little over a minute to go against him in a live match will certainly be something to build off of. Without a doubt a match to remember.

This was the first time two Team Roehlig students matched up against one another "after HS" and for me, it will never be forgotten.

Congratulations to both Jason and Thomas for showing such great sportsmanship and respect for one another. Words can describe the feelings I had knowing the history we've all had together and having this match to top everything off.

Unbelievable !

-- T --

EXTRA.....

Russ Hellickson Award

Last year Ohio State honored a tremendous coach and leader Russ Hellickson by creating an award for each home dual meet. The Russ Hellickson Award will be given to an Ohio State student-athlete with the most outstanding dual meet performance. This past weekend two awards were handed out. Congratulations to Colt Sponseller and Jason Johnstone.

Team Roehlig Battle In Columbus On Sunday

2008-11-11T13:18:00.012-05:00

It looks like it's going to happen this weekend and will be very special to witness.

On Sunday, November 16th, two former Team Roehlig Club member's will square off in Columbus only this time, one will be wearing an Ohio State Singlet and the other a Notre Dame Singlet. Both at 157 lbs, Jason Johnstone (OSU) and Thomas Straughn (Notre Dame) are scheduled to battle it out like they used to as youth, middle schoolers and high school teammates.

Jason (above) finished off his HS Career by capturing 2 State Titles and placing 2nd as a Sophomore.

Thomas (above) also captured 2 State Titles as well as a 4th and 5th.

Needless to say, this match will be very entertaining as a coach, parent, wrestler or spectator. I guarantee it will be full of action from start to finish.

Results will follow !

-- T --

Record Breaking Lift !

2008-11-06T09:45:00.020-05:00

-------------------------------------------------------------------

Congrat's to Sheldon Stuckart- Team Roehlig Wrestling
-------------------------------------------------------------------

Sheldon Stuckart now owns the Ohio School Age Snatch Record for 15 Year Olds - 83 Kilos.

This is also the National Record, unfortunately it does not count because the record wasn't set during a national event.

Since then, Sheldon has increased his Clean and Jerk to 102 kilos which is only one pound off the state record and currently he's preparing to Snatch 85 kilos, which would shatter his previous record.

He'll have to wait until the next National Event which isn't until June 09' to set any official National records. I have a feeling when the time comes, he'll have "raised the bar" pretty high.

View images of Sheldon's record setting lift at: http://teamroehlig.com/news
See Sheldon "Under The Bar".....

What is so special about his Olympic Lifting Experience is........

He's only been doing Olympic Style Lifts for 2 months (prior to breaking the record). Which is very impressive. Considering lifting is just like any other sport where there is technique to be learned and practiced as well as mental preparation. For most athletes, it takes a few years to really develop good form and technique. Which makes his record setting performance pretty impressive. Keep up the good work..

Proud of ya...

-- T --

LEAVE YOUR COMMENTS BELOW

Workout Of The Week

2008-10-31T13:38:00.004-04:00

-----------------------------------------
WORKOUT OF THE WEEK !
-----------------------------------------

I started something new on our training forum. With continuous participation, together we can make this a great community along with help expose / teach and experiment with new training methods most of you have no clue exists. I began with posting up a simple 6 minute workout that will surprise even a highly conditioned athlete.

For more details, visit / join: http://teamroehlig.com/forums.

After viewing the exercise you'll find in the STRENGTH thread, I ask that you DO THE WORKOUT with your son, with your team or by yourself then post your feedback. I'm not asking for much other than.....

Get involved and tell me what you think.

If you don't I'll kick you off the forum and you won't be learing anymore from me.. Just kidding !!

Check it out, you'll be glad you did...

Embarrass Your Opponent !

2008-10-16T22:51:00.004-04:00

Over 90% of wrestlers shoot take-downs and perform most offensive moves from the right side! (using their right arm).

That means most wrestlers feel comfortable (and are therefore more effective) wrestling to their opponent's right side.

If you both wrestle this way you are each wrestling to each other's strengths!

Wouldn't it make more sense if you learned how to find your opponents' weaknesses? It would be like a wounded bird being mauled, and then eaten by a confident lion.

You can do it. It's quite simple...

Start performing offensive wrestling moves to both sides. In fact, it's been proven that you will learn a unilateral skill and perform it more efficiently if you learn it from the left side first.

The right side of your body already has ingrained wrestling patterns. When you do more offensive wrestling from the left side of the body you begin to awaken the right hemisphere of your brain.

This is where your body learns to react and move, rather than contemplate movement.

Read Complete Article

2 Problems That Go Un-Noticed !

2008-10-09T11:59:00.010-04:00

In youth sports through high school, athletes train at their respected sport on average of about 5 months. Some athletes compete in other sports, which require about the same amount of dedication / time. Some athletes only compete in one sport and then do nothing at all during the "off-season."

Keep in mind there is a small number of very determined and driven athletes that compete in one sport and train periodically all year round. Even inside that small number, most of them never achieve their most important goal, whatever it may be.

They train 8 - 10 months a year, practicing, drilling, competing. They "outwork" everyone in the practice room. The eat right, they're well conditioned from staying active and training extra. The one thing they didn't do was increase their overall body strength during the time of the year when it's most critical.

In my opinion, all too often the blame gets put on various other reasons, when the most simple and obvious reason to me is that they weren't strong enough to execute when they needed to the most. They have great technique, their conditioning was right on, they ate right BUT, so did their opponent. Their opponent was also just a little stronger and quicker because he chose to increase his strength and quickness and it showed up when it mattered.

Now, without insulting anyones intelligence, winning big matches takes more then technique, conditioning and strength. Your mental game has to be tough too. Over the years, I've learned you have to train your mind as much as your body. Considering you talk to yourself more than anyone else, Champions can't let negative thoughts enter their head. Think back to the Olympics with Phelps. He was definitely getting smoke prior to winning his 6th Gold Medal, but he didn't see himself losing, somehow he had one extra push that won him the race which translated into a record setting performance.

The two important problems that often go un-noticed when it comes to competing in wrestling.

Strength Training
Mental Preparation

The Solutions to these problems are quit simple. Recently I partnered up with Steve Preston with Wrestling Performance. If you've never been to his site, you should check it out.
Visit: http://teamroehlig.com/recommends/wrestlingperformance

Using the link above, we've prepared a great opportunity for my team member's to take advantage of.

For $1.00, you can join this site and have full access to it for 21 days.

This offer isn't going to last long.

What you can expect to find is incredible training tips, nutritional diets, motivational tips, plus video training. This site is put together very well and received very good testimonials from several people you might know and look up too...

Once inside, you'll have access to everything. The bottom line, You can't go through everything, watch the videos, listen to top notch interviews plus read all the articles in a full 10 months, let alone 21 days.

But for $1.00 its worth the education.

If you end up signing up for the full year, (wise choice), you can kiss all your old boring workouts GOODBYE..

Plus, you'll receive a free copy of his software, The Wrestling Nutritionist (worth $87.00)

Steve will load your library up with all the most current and proven muscle building training methods available.

Think of this as a 21 day Strength / Conditioning Camp for only $1.00

Check it out: http://teamroehlig.com/recommends/wrestlingperformance

Former Collegiate Wrestler Is Giving Away $$

2008-10-03T11:36:00.003-04:00

I want to let you in on a cool contest my buddy Russell Brunson is doing. Russell is a former Collegiate Wrestler / State Champion.... It's a contest where you get online training at no cost...and you can get paid to participate.

It's called the $100 Million Dollar Challenge. Russell's going to personally teach you how to create additional income.

Check it out by going here:
http://contest.dotcomsecrets.com/support

If you've been struggling with your online business, or considered starting one in the past, then you need to check out what Russell has to say in the video.

-- T --

NOTE... Russell's also donating proceeds from the contest to World Teacher Aid--which helps to bring education to children in third-world countries.
http://contest.dotcomsecrets.com/support

How To Cut Weight For Wrestling!

2008-09-26T21:44:00.007-04:00

Let’s take a look at the typical year for a wrestler.

During the off-season, the wrestler is in the gym lifting weights. The workouts are intense. The wrestler eats normally, sustaining muscle, and adding strength to their body. The wrestler might compete occasionally in a tournament or go to a wrestling camp. The wrestler is learning more moves, and skills, along with improved strength. All is good. Things look great for the upcoming season!

Then the season arrives. The wrestler decides to cut 15-20 lbs. to move to a lower weight class, where they will be big, strong, and ready for any competition. The wrestler eats very little, runs a lot (even with plastic suits on), spits, uses saunas, etc. to make weight. The wrestler makes weight. The wrestler has a good season, making weight each week, and binging after each match.
BUT THE WRESTLER COMES UP SHORT OF THEIR POTENTIAL!

The wrestler doesn’t understand. He practices hard, really hard! He dropped two weight classes, and makes weight each week. He drills after practice, and works as hard or harder than anyone else in the mat room. He doesn’t strength train during the season because he practices so much, and doesn’t have the time or energy to work out. Besides, all that hard work in the weight room during the off-season has made him really strong!

Or did it?

If you are cutting weight for wrestling, and want to be the BEST your potential will allow, make sure you:

1. Keep Up Your Strength Training
During the off-season you want to work to gain as much strength as possible. I recommend training 3 times each week in the weight room, working the muscles that are used for wrestling. Be consistent and document your progress. Always strive to add a little more weight or repetitions. During the wrestling season, YOU HAVE TO STRENGTH TRAIN! You will not keep strength gained during the off-season if you neglect training during the season. If you are cutting weight, it is even more important to keep up your strength training. If you are cutting weight, practicing, and wrestling in dual meets and tournaments, your body is using its own muscle for food. You can prevent some of this by getting in a full body strength training workout every 4-5 days.

2. Eat More Frequently
Don’t starve your body to make weight! If you starve your body, you are slowing your metabolism down. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By starving, you will cause a rebound effect, and have even more trouble making weight next season. The answer lies in trying to lose fat, not muscle and water. You do this by eating more frequently. Four smaller meals each day will allow you to lose body fat while sparing muscle, give you energy to wrestle hard, and be strong the entire match.

3. Give Your Body The Correct Amount of Calories
To find out how many calories your body needs to keep up muscle while cutting weight, take your current body weight, and multiply times 13. This is the minimum number of calories you need to consume each day.

4. Eat a 40-30-30 Ratio
Now that you know how many calories you need to cut weight and still keep your muscle and strength that you’ve built up, you need to eat the proper ratio of protein, carbohydrates and fats. 40% of your calories should come from lean proteins (egg whites, turkey, lean beef, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (multi grain bread, baked potato, sweet potato, brown rice, oatmeal), and 30% of your calories should come from unsaturated fats (olive oil, nuts). Usually you don’t have to figure in the fats other than a tiny bit of oil on a salad, because the meats that you consume will have a small percentage of fat that will suffice for the day.

5. Don’t Jog excessively If Your Goal Is To Make Weight
Nothing is more grueling than a tough high school or college wrestling practice. You shouldn’t get in the habit of jogging for miles, and miles each week in order to lose weight. First of all, it will not give you the endurance for wrestling like good old-fashioned live wrestling in practice will. If you try to lose weight by jogging, you will start eating the muscle off of your body. Aerobic activity is NOT an efficient means of losing fat. A controlled meal plan is the answer.

6. Don’t Dehydrate
In order to wrestle at your best, and have your body working efficiently, you need to have all of the body systems working optimally. Each of your body systems requires water. If you have to lose a couple of pounds to make weight after you have followed the above tips, then you will restrict your water intake. Restricting water intake is not the same as not drinking water at all though. You still need to give yourself 3-4 ounces of water every 3 hours on days that you are trying to make weight. Remember, this is to keep up your strength. You need to plan well in order to do this right. Don’t weight until two days before, and get drastic in your weight loss system.

7. Stay Away From Sugar
Wrestlers who cut weight by eating very little and doing excessive jogging tend to get sugar cravings. Sugar has no place in your wresting meal plan. The only time my clients consume sugar is immediately following an intense strength training session. If you are within 3 or 4 lbs. of your weight class, you might want to consume 60 grams or so of high glycemic carbohydrates (sugar) on the form of grape juice or apple juice within 20 minutes of your strength training session. This replenishes the body’s glycogen stores and helps with recuperation. In general, stay away from sugars. They have no long-term positive effects on your energy. They are much more likely to be converted and stored as fat.

REMEMBER, DON'T WAIT UNTIL THE SEASON BEGINS BEFORE YOU START CONCENTATING ON YOUR WEIGHT.

Compliments of Steve Preston
Steve Preston is a nationally-recognized strength and conditioning coach for wrestlers. He is the owner of Wrestling Performance, a members-only website and forum for wrestlers, coaches, and parents who want strength, conditioning, and nutrition information for improved mat performance.

Check it out at http://viralurl.com/supports/Wrestling-Performance

Haunted Halloween Camp !

2008-09-18T13:21:00.006-04:00

STRENGTH TRAINING, TECHNIQUE, DRILLS, LIVE WRESTLING, MOTIVATIONAL TIPS, NUTRITIONAL TIPS, PLUS 250 YARDS OF TERROR.

Learn more at: Roehlig Wrestling Camps

60 Days, 2 Months, 8 Weeks - It's On !

2008-09-10T12:38:00.007-04:00

September to me always meant 60 days until the season "officially" starts. 8 weeks, 2months, 60 days it really didn't matter, I looked forward to getting ready.

The next 60 days could with some work on your part catapult you to top of the podium, or not. Depending on what your goals are and with realistic intentions, you can without a doubt gain more strength, increase your muscle endurance, gain speed and improve your balance. With proper training, you can transform your body a lot in 60 days. With strength comes confidence, with confidence, more wins.

Mental strength increases with verbal reinforcements, visualization, goals and targets. Putting together a structured plan for both physical and mental gains is critical for those with high expectations. Nutrition has to also be included.

A well-balanced meal plan should also be practiced at least 5 days in a row. Learning to eat the foods that your body needs takes time just like anything else. Rewarding yourself with your favorite foods is equally important in order to create a consistant habit. Example would be: maintain meal plan monday - friday; saturday or sunday a reward might be pizza or cheeseburger / fries, etc. Just don't overdue it..

A structured meal plan will allow you to eat more (often), lose fat, and build muscle.

No excuses ! If you're participating in another sport prior to your wrestling season, hopefully you stay injury free. You can still strength train and start practicing good nutritional habits.

Starting September 17th, my fall wrestling club begins and I'll be incorporating everything discussed in this post. I'll have the privaledge to train 30 wrestlers in the practice room and outdoors with various methods of strength training and conditioning on top of live wrestling and drills. See: http://teamroehlig.com/clubs

Out of towners, learn great workouts for youth, middle school and high school wrestler's, by signing up at our training forum: http://teamroehlig.com/forums. From the outside, you can't see much, the good stuff is BLOCKED for member's only. Sign up, it's still free..

Coming soon, "Program Design"

Thanks for reading,

-- T --

PS.. Want A FULL YEAR Supply of workouts for only $1.00?
SIGN UP HERE!

15 minute Wednesday workout

2008-08-21T12:31:00.008-04:00

I was in a bit of a rush Wednesday morning but still managed to do something. After finishing up some internet work, and returning over a dozen phone calls, and starting a new project, in between lunch, dinner and the big Football Rally, I knew I could crank out a brutal workout for myself.

To most, 15 minutes sounds like nothing, but when you're as insanely busy as I am, it works.

NO EXCUSES ! BOTTOM LINE, EVERYONE IS BUSY, BUT NOT THAT BUSY !

So, here's what I did in my back yard, where the heat was hovering slightly above 70 degrees but felt like 100 thanks to a good ol' t-shirt, sweat shirt and jogging pants :)

1A) 30 lb Kettle bag snatch from the grass- 4 x 5 reps each hand
1B) lateral jumps over flat bench 4 x 10

2A) weighted pull ups 4 x 5
2B) handstand push ups 4 x 5

On paper, this workout doesn't look like much, but give it a shot and I know you'll be feelin' it.
3 rounds or more non stop

Don't fear going heavy either.

Thanks for reading,

-- T --

Learn From The Olympics

2008-08-18T21:43:00.003-04:00

What a swim.

If you watched Michael Phelps sensational and surreal come-from-behind finish last night, you saw living proof of why you never want to count yourself out.

In the finals for the 100-meter butterfly, Phelps was in seventh place at the end of 50 meters.
Seventh out of eight.

As I watched I told my daughter he’s going to get the bronze. Wait, maybe the silver. Wait, oh my goodness, he may pull this out yet. Aaaah - oh my God - he just won.
He WON. Wow.

Milorad Cavic, who was leading let up at the last second and glided in for the touch. Phelps swam his way to the touch - and this made the difference between gold and silver.

Think of this, my friend. How often do we glide to the finish when one final burst would do us much more good.

How often do we count ourselves out because we’re not in the lead to begin with.

How often do we think “It cannot be done” simply because the road looks difficult.

Banish these thoughts - and GO.

Put all the might from your body, mind and spirit into your endeavors - and you can never be defeated.

You may not come in first - but you will have given everything you have in pursuit of what you want - and that is the most anyone can realistically ever ask of you.

Yet, so few people ever give their ALL to anything. EVER. They’re half-committed with links made from torn thread.

The key is total commitment to your goal. It is a connection of mind and body beyond the norm.

Your links are sealed. There’s no escape from what you said you would do. You cannot do anything but go with the force and give your ALL.

That’s what happens when you have a goal programmed into your mind; a goal you think about each day; a goal you fertilize with the energy of your own breath; a goal that is brought to reality by the combined power of word and deed.

Watch the gold medal winners in the Olympics and you’ll find clues galore on how you can apply their dedication and focus to any endeavor in life - and come out a winner.

Thanks For Reading,

-- T --

Your Key To Incredible Balance

2008-08-13T10:39:00.007-04:00

Your Keys To Explosive Sports Performance and Incredible Balance!

Here you will learn how building up your ankle strength can have an immediate and extremely powerful impact on your sports and training performance. You can even practically injury-proof your ankles!

If you were to ask me which often-neglected bodypart you could work that would have the greatest immediate impact on your sports performance, my answer would be instantaneous...the ankles.

The ankles are admittedly not glamorous. You're never going to have someone ask you to flex your ankle for them or ask you to roll down your sock for a better look.

But think of it this way...can you think of a single sport that doesn't involve the ankle in some way.

If you're playing football and you need to make a sharp lateral cut to avoid getting hit, the majority of that force goes right through the ankle. A weak ankle will turn and possibly sprain. A strong ankle will take that force and allow you to make that sharp, powerful cut and leave tacklers in the dust!

Think of every racket sport you can...how many of these involve planting a foot, lunging for ball then rapidly changing direction?

Even if you're just running or sprinting in a straight line, you can benefit from stronger ankles.

When your foot contacts the ground, all the force of your muscles propelling you forward goes directly through the ankles. And one more HUGE benefit to strong ankles? With proper training, you can make them practically injury-proof!

Using myself as an example, after doing ankle stability training (like the kind I'm about to tell you about), I had an instance at wrestling practice while I was doing a drill. While motioning sideways, My shoe got caught on the mat, but my momentum continued to carry my body laterally. My ankle bent 90 degrees, touching my outside ankle bone to the mat.

Without ankle strengthening, it would have been sprained for sure. As it was, my ankle popped right back up and I kept practicing like nothing had even happened! No injury, no swelling, no tenderness, no problem!

Balance is another tremendous benefit. When your ankles are strong, you will be much better able to keep your balance even under awkward conditions. Think about it...the small muscles of the ankle are constantly firing to maintain balance (if you've ever run in the sand, you know how sore your ankle and calf muscles get the next day). These small muscles play an extremely important role in balance.

Strengthening them will give you a greater ability to maintain your balance, even if you've already got great balance right now!

So now that you know what ankle strengthening can do for you, let's get into the nuts and bolts of how to do it.

These exercises can be done at the end of your weight or cardio workout or at the end of sports practice sessions. I wouldn't recommend starting a training session (or especially a sports practice session) with them as fatiguing these support muscles and the connective tissue in the area will leave the ankles temporarily weaker and possibly more prone to injury (until they have a chance to recover and strengthen).

Doing these exercises at the end of a session avoids this potential issue completely.

You'll note that many of the concepts I will describe here involve balance training but with added twists to target them directly to ankle strengthening.

HERE WE GO...

1. Standing and balancing
This is a very simple exercise and the one we'll start with. All you need to do is stand on one foot and balance there for as long as you can! As you work to keep yourself balanced, you will notice that your ankle is constantly shifting around to compensate for slight changes in your body position. This constant shifting is working the supporting muscles of the ankles!

You can do this exercise anywhere at any time. All you need to do is stand on one foot and balance there for a minute or two, then switch to the other foot. It's so easy, you can get it done at the bus stop or while you're making dinner!

It is deceptively simple but very effective. This is because in everyday life, you very rarely stand on one foot for any length of time. Your ankles and calves are not required to balance or support you as much. When you stand on one foot, you force these supporting muscle to work overtime.

For an added twist, try closing your eyes while balancing. Without the visual cues to help keep you balanced, your ankles will have to work much harder.

2. Standing and balancing with weights
The next step up from the previous exercise is holding onto a pair of dumbells (or other form of resistance) while you are balancing on one foot. What this does is simply increase the resistance with which you are working. This increase in resistance will increase the demand on the muscles.

The more weight you use on this exercise, the more strength you'll be able to build up in your ankles. Think of it this way...if you're holding onto 2 50-lb dumbells, that's an extra 100 lbs that your body must work to balance. If you hold 2 100-lb dumbells, you've got 200 extra pounds!

This is extreme overload and overload builds strength, espcially when your ankle muscles have never experienced this kind of stress before!

If you get to the point where you're unable to hold onto the heavy dumbells for long enough to be effective, you may wish to try placing a barbell across your shoulders as though you were doing a squat (do this in the squat rack with the safety rails set high).

This will also have the effect of increasing the instability of the exercise, making it more challenging for the ankles. Also, you'll be able to use FAR more weight (I've gone as high as 405 lbs for this version).

3. Standing on an unstable surface and balancing
Now that you've learned how to work with the dumbells, it's time to move on to balancing on an unstable surface. This will really challenge the strength of your ankles.
Some good surfaces you can use include foam (like the foam on a flat bench), a pile of towels or clothing, sand, air mattress, etc. There are a great many surfaces that are effective for this. Feel free to use your imagination. I like to use a rolled-up towel set on the floor for this one - no need to buy any expensive equipment!

This balancing can be done either with or without weights. If you are using weights, I would suggest sticking to dumbells - they're easier to control than the barbell.

4. Standing, balancing and catching
You can do this variation in combination with the first or third variation. Have someone throw a ball or other object to you while you are standing on one foot (you can also bounce a ball off a wall if you're training alone). This will force you to shift your balance around dramatically while standing on one foot, further forcing your ankles to work, while also developing your co-ordination while balancing.

5. Swinging dumbell calf raises
This exercise adds the large muscles of the calves to the mix. Basically, you will do as the name implies - you will do a single leg calf raise, holding onto one single dumbell, swinging it around yourself in random directions as you do the calf raise. This forces your calves and ankles to build stabilizing strength VERY quickly. It also helps train your ankles to react quickly to sudden random stresses, much like in a sporting event. This is very practical movement that has great carryover into sports.

Now that you have this knowledge, it's time to put it into practice! Consistent training with these techniques will have a tremendous, immediate impact on your sports performance. You'll be cutting sharper, pivoting stronger and be practically injury-proof in no time.

I'm guessing you never thought about how critical your ankles are when it comes to leg attacks, counters, throws, and escapes. I hope this helps.

Want More Secret Training Tips ? Our wrestling season is a few months away, NOW is the perfect time to increase the strength in your major muscles and more importantly in your weaker muscles.

Learn the secrets some of the most successful father's of our sport used with their son(s)... It's all documented in the: Father's Guide To Coaching Wrestling.

Thanks for reading,

-- T --

Daily Specialization Training

2008-08-10T21:11:00.005-04:00

Transform Your Weakest Bodyparts Into Your STRONGEST Bodyparts!

YOU READY.... Here's how !

Everybody has them but nobody wants them. What are they? Stubborn, hard-to-develop bodyparts. For me, it's back, calves and quads. For you, it may be chest and triceps or perhaps hamstrings and biceps. No matter what the part, the solution to it remains the same: specialization!

Specialization is a technique that provides highly-targeted training overload to one or more bodyparts. This can be in the form of additional training volume and/or training frequency, i.e. do more sets for it and/or train it more often. Just like medical doctors specialize in certain areas of medicine, you will learn how to specialize on a particular bodypart and excel with it.

I'm going to show you a particular specialization program that I've found to be EXTREMELY useful for developing stubborn bodyparts. It's not hard to do and it doesn't take long to do but it has the potential to shatter plateaus in hard-to-develop bodyparts like a brick through a plate glass window.

How To Do Daily Specialization:
The name of the program is Daily Specialization and, as the name implies, it's done on a daily basis. In a nutshell, you will do just 1 set of 1 exercise for 1 bodypart twice a day, every day. It's very simple but very powerful and it can be done with any bodypart you like!

I will use dips as an example here but you can use any exercise you like. Choose an exercise you can do at home for your selected bodypart to make it easier and more convenient to do (chances are, you're not going to be going to the gym twice a day to do 1 set of 1 exercise!).

If you have weights at home, it will broaden your selection but I find that bodyweight exercises (that use your bodyweight for resistance, e.g. dips, chin-ups, push-ups, etc.) are most effective.
Using dips as the example, on Day 1, very soon after you wake up, do as many dips as you can. Go to failure, doing as many reps as you can then stop. That's your morning workout. You're done.

Do everything else in your day as you normally would, even your regular workouts for that bodypart if they're on your schedule. This program exists completely outside your regular workout schedule.

At night before you go to bed, do another set of dips to failure. That's it. When you wake up the next day, do another set of dips to failure, just like on Day 1. Keep this up for as long as you like - anywhere from a few weeks to a few months, depending on the results you want and whether you want to switch to another bodypart or not.

This is the entire program! As a quick note, you can add a third set in the middle of the day on non-training days in order to speed results. It will give your body a little extra stimulus for that bodypart. Also, do only one bodypart at a time with this program. If you add in more parts, you will dilute the training stress and diminish the effects of the program.

The key to success with this program is consistency. You MUST do it consistently every day, twice a day, without fail to provide that constant training stimulus to the body. Even if you don't feel like it, do it. Even if you're tired and you don't get nearly as many reps as usual, do it. Even if your muscles are sore, do it. The only exception to this rule is if you're sick or injured. Do this, and you WILL get results.

Why It Works:
Physiologically speaking, the body becomes its function. If you run long distances, your body will have a tendency to become smaller and lighter to be better able to cope with the stress. If you lift weights, your body will have a tendency to become more muscular in order to deal with the resistance.

We target this highly-efficient adaptation process by training stubborn bodyparts with very high frequency. Your body quickly learns it needs to build up that bodypart in response to this constant workload. Your body will very quickly start allocating recovery resources towards rebuilding that part bigger and stronger.

You keep working it and your body will keep building it. This program harnesses the adaptive power of your body and channels it into a specific bodypart for maximum results. The results are consistent and phenomenal!

Let me give you my experience with Daily Specialization. I used this program for my shoulders, doing handstand push-ups. At a bodyweight of 140 pounds, when I started, I couldn't do 10 full reps, only partial reps.

After 12 weeks of consistently doing handstand push-ups morning and night, I was able to perform 40 full reps at the very same bodyweight. If you think about this for a moment, it's actually quite shocking! Could you imagine barely being able to bench press your bodyweight one day then, 3 months later, being able to press it 40 times!

The results came little by little but on a consistent and daily basis. Over the 3 months (which were going to go by anyway, regardless of whether I did this program or not) this resulted in HUGE gains in muscle development and also carried over to strength in exercises such as shoulder press and bench press.

You can easily achieve powerful results like this with the Daily Specialization Program.

One of the greatest benefits I found with this program wasn't even the improvement in strength and muscle development. Working the stubborn bodypart twice a day to failure actually made my stubborn shoulders not stubborn anymore!

The constant workload, in addition to building strength and muscle mass, also greatly increased the circulation/capillarization in the muscles. Poor blood circulation is one of the biggest causes of lagging muscle development. This greatly-improved circulation meant more nutrients could get into the muscles more easily, which means easier muscle growth in the long-term.
Not a bad result for a few minutes of effort every day!

I want you to pick a lagging bodypart, pick an exercise for it and try this program for yourself. I guarantee you will see consistent results. Your body will simply have no choice!

Want to learn more about other Specialization Programs and how you can use them to shatter training plateaus? Go Here: Specialization Programs just for YOU !

Bookmark the actual website address here: http://viralurl.com/supports/Specialized-Programs

Many of you reading this may know me and for those that do have heard this many times before... I guarantee Specialized Training Programs WILL NOT help you at all if YOU DON'T TRY THEM. Apply yourself, dedicate yourself and watch what happens.

Preparing for the season should START NOW. Get stronger, increase your muscle endurance and protect yourself from serious injuries..

Thanks for reading,

-- T --

Using HIGH Reps To Build Muscle

2008-08-10T20:54:00.006-04:00

Normally, when you think "muscle," you probably think "low reps"...but I've got three ways to use HIGH reps to slap the muscle on you FAST.

When I say "muscle building," I'm sure the first thing that jumps into your head is NOT high-rep training! In fact, when trying to build muscle, most trainers will actively stay FAR away from anything resembling high reps (and when I say high reps, I mean anything more than 13 to 15 reps per set).

Here's the thing...that can actually be a HUGE mistake! Just like heavy weights and low reps, the higher rep ranges can be a VERY valuable and even ESSENTIAL tool in your muscle-building arsenal. I've got three high-rep training techniques I want to share with you right now. And I'm going to explain EXACTLY why each one is critical to your muscle-building success.

1. Very Light Weight, Very High Reps
Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do ANYTHING for building muscle? Here's a hint…it's not about resistance…it's about physiology.
In order for a muscle to grow, first you've got to stimulate growth by overloading it with resistance - no argument there. But AFTER you've stimulated the growth, you've got to supply NUTRIENTS to the muscle cells to help them rebuild.

What if your blood supply is poor to the trained muscle? Got a muscle group that doesn't pump up very easily? It's probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth. THAT is where light weight and very high reps come into play. You see, VERY high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).

Bottom line, you do a set of 100 reps and your body responds by increasing capillary density in the targeted muscle, which SETS THE STAGE for future muscle growth.

The high reps sets don't directly CAUSE muscle growth (the resistance isn't high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily.

Want to put this tip to work?

Pick a "hard to pump" muscle and at the start of EVERY workout you do for that bodypart (e.g. every time you train biceps), do a single set of 100 reps with a VERY light weight. Basically, pick an exercise and just CRANK out the reps. Do this EVERY time you train that bodypart and you soon will start to notice a difference in how easily that muscle pumps up and how well it grows.

2. Moderate-Weight, High-Rep Training
This sure sounds like an oxymoron. After all, how can you use moderate weights when you're performing high reps! As a matter of fact, you CAN. In fact, it's one of THE best training techniques you can use for building muscle FAST. It's a technique even elite powerlifters (who normally train with VERY low reps) use to increase muscle mass.

There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. Squats, for example, are the best example for this technique (you may be familiar with the popular "20-Rep Squat" program), This moderate-weight, high-rep training has many of the same circulation benefits of the VERY high rep training but with the advantage of increased resistance, which will help directly stimulate muscle growth in addition to helping improve circulation. Using myself as an example, I used squats with this technique and worked up to performing a set of 40 reps with 215 lbs (believe me, THAT was fun…). I've also managed a set of 25 reps with 175 lbs and a set of 40 reps with 135 lbs on the bench press.

This technique can be used with any exercise, really. You'll find some exercises work better for it than others but basically, you're taking a weight that is a bit lighter than your normal working weights and you're just focusing on cranking out the reps.

Like the previous technique, I find this is best done at the beginning of a workout when you're still fresh. You'll be able to get more reps out of the exercise that way. Some trainers like to use it as a back-off set (powerlifters generally use it this way), doing the high-reps with moderate weight after finishing with the heavier stuff.

So next time you're about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! Forget about what you're going to do on the rest of your sets - just get as MANY as you can. Your legs will be hit with a whole new muscle-building stimulus!

3. High-Rep Partial Training
This final tip brings us into an interesting area. High-rep partial training actually allows you to do high-rep training with HEAVY weight! In fact, you will be AMAZED at how much weight you can use with this style of training. We're going to be getting the benefits not only of the increased circulation that I mentioned with light-weight, high-rep training, but we're also going to get the substantial muscle-building benefits of using HEAVY weights at the same time.

Another benefit…because you're using heavier-than-normal weights, you're going to be working your connective tissue very effectively as well. And, because you're using high-reps, you're going to be forcing a LOT of blood into that connective tissue, which is notorious for its normally poor blood supply. This helps immensely with strengthening and healing.

High-rep partial training is fairly straightforward to perform. It's best done in a power rack, where it's easy to adjust the range of motion. For example, using bench press, you can set the safety rails to a few inches below the lockout position.

Working in only that top range of motion (which is the strongest segment of the range of motion) means you can use a LOT more weight than you normally could for the full-range exercise.
So you set up the bench, set up the rails and add some weight. Now you just perform as many partial reps as you can! To give you an idea of weight and reps, I've done sets of 30+ reps with 175 lbs on high-rep lockout partial bench press.

High-rep partial training can be done at any point in your workout, as an addition to your "normal" training (1 or 2 sets) or as the complete bodypart workout on its own.

The Final Word
Overall, I'm a big fan of high-rep training for building muscle, when PROPERLY used. These three techniques are VERY effective for not only setting the stage for muscle growth but actually building the muscle itself!

If you're interested in a program that makes use of ALL of these techniques, definitely check out "Muscle Explosion! 28 Days To Maximum Mass."

I make use of each one of these techniques during various phases of the program. When it comes to building muscle FAST, I've not found a program that works better:

Learn more here:
http://viralurl.com/supports/Muscle-Explosion

Thanks for reading,

-- T --

Team Roehlig Fall Club 2008

2008-08-04T15:21:00.002-04:00

Next Up..... Team Roehlig's Fall Club

This years fall club will start September 17th and end in November. The fall club will feature, in depth strength training, high percentage technique, live wrestling and conditioning drills.

For moree information, visit: http://teamroehlig.com/clubs.

Tough On Top Camp

2008-08-04T11:42:00.006-04:00

Ended this past weekend......... Our Tough On Top Camp should have some wrestlers 'Lickin Their Chops' the next time their opponents choose DOWN. During the live portions of camp, I didn't witness many escapes or reversals, which was great to see. To make a long story short, I had a group of wrestlers that were motivated to TURN PEOPLE. Everything from 11 point cradles, 8 point turks, to bundles, halves, legs, even punishing arm bars. It was nice to concentrate on a position that is often over-looked.

When I competed, I cradled just about everyone I wrestled. I enjoyed the takedown game for obvious reasons, however, I never competed without getting or trying three or four or five or six cradle attempts. Without a doubt, cradles are one of the most dominant methods of getting back points (even pinning.) Over the years, even most recently, I've seen extremely talented State Champion's lose matches by cradles. No need to name names, the point is, THEY WORK AGAINST GOOD WRESTLERS !

If your not trying to set up cradles and score off them, your missing a great opportunity to score a lot of points.

Next up, Team Roehlig's Fall Wrestling Club. More information can be found at http://teamroehlig.com/clubs.

Thanks for reading...

-- T --

Are You A Father / Coach ? Learn how to "get the most" out of Your Wrestler(s)
CLICK HERE

Team Roehlig Wrestling Camps- Highlight !

2008-07-18T11:16:00.003-04:00

New !! Team Roehlig Wrestling Camps--- Highlight Video

Thanks to all of those who attended !

Tough On Top Camp Next........

August 1 - 3 in Carrollton, OH

WOW, What a crazy camp !

2008-07-14T15:03:00.010-04:00

What a crazy camp this years Intensive Training Camp turned out to be. We had an incredible group of wrestlers that attended. I believe we had over 8 State Titles in the room, not to mention several state placers and plenty of future state champions to be. Everyone worked their tails off in 90 degree heat for 6 hours a day, 3 days in row. We introduced our new Customized Elite Training Bags from Slam Performance Products for the second time. Only this time, we really put them to the test. From 1 minute of snatches to 5 minutes of lunges, the guys were forced to step up and challenge their strength both mentally and physically.

They were rewarded big time for their work ethic (as always). Every wrestler took advantage of all the amentities available from swimming, fishing, bowling, even basketball to old school arcade games all the way to a home theater room with sound that can compete with many local cinemas. Personally, I had the most fun playing Ultimate Frizbee. With my team going 4 - 2 ! I still can't believe we lost twice !!

Coach John Foster (http://fostertrained.com/) started off the strength training with a 25 minute circuit that turned into alot of sweat. I finished it off with a 20 minute bear crawl challenge on top of a 15 minute circuit that consisted of 3 (5 minute) stations that took alot of mental toughness to complete.

I was extremely impressed by everyone's efforts and made sure they all knew. Many of the challenges and workouts were difficult for any well-conditioned athlete to do, let alone mixing in 90 degree heat, plus a 1.5 hour wrestling workout. The group we had seemed to have something to prove. They worked very hard to say the least and somehow had enough energy left to enjoy all the fun and games.

I hope everyone had a great camp and experience. Don't forget to leave any comments you want to share regarding this years 2008 Intensive Camp.

Here's a closer look at our Customized Training Bag:

We had 20 lbers and 30 lbers made up for my camper's and club member's to use while training all season long. For more information on these training bags, call me at 330.806.6274.

Leave your comments regarding this years 2008 Intensive Camp below !

NEXT UP..... 'TOUGH ON TOP" August 1 - 3 in Carrollton, OH
More info can be found at: http://teamroehlig.com/camps

--TR--

PS.. For more pictures, visit: http://teamroehlig.com/photos

Offset The Costs Of Kids Sports- EXPLAINED

2008-07-08T23:53:00.007-04:00

This topic has received a lot of attention lately. I figured I'd share a little more insight. If you're a parent that has a student athlete in the family, starting a sport specific business is something you should consider. For most people that's been on the internet for over a few years I'm sure you received or click on ads that promise to deliver instant riches without doing any kind of selling. In part, there are opportunities that can produce an above average income, but the reality is, you have to work at it, just like anything else.

Over the past 7 years, I educated myself on information marketing, website design, and digital products among several other similar topics. With the information I learned, I've helped a few close friends of mine start their own online businesses and all of them are doing very well. After realizing what I developed, I decided to "tell all" about a system that can work for anyone. A system that can instantly save money, offset the costs of kids sports and with a little work, create an additional revenue stream.

You don't have to be a computer whiz or salesman to make this work. Time is your most valuable resource and wasting it will lead to nothing. Using your time to educate yourself on something that can produce an income, for me, was a no brainer.

You might be wondering, how does kids sports fit in to this topic ? Simple, we'll use a wrestling parent for example: A parent of a wrestler sacrifices their time and invests money into open tournaments, camps, clinics, hotels, gas, etc. What if you had your own sport specific "wrestling" product that you could provide to others ? A product that sells, a product that people want, a product that people could use and even re-sell themselves ? If you had your own sport specific product, now the tournament you took your son(s) to, can easily become a legitimate business trip for you. Many of the expenses you paid for anyway, can be "wrote off" as a taxable deduction for your business. You can also include your internet bill mulitplied by 12 months, your cell phone bill multiplied by 12 months, your home phone bill multiplied by 12 months, home office supplies, a percentage of your utilities, etc. Basically payments that you make every month and get nothing in return.

Before I go any further, this opportunity could be for anyone, but it's not. I'm not the guy thats going to convince anyone that this is for them. For anything that's worth sacrificing time, requires determination and self-motivation. I can provide anyone with the tools needed to produce an income using the system I created, but for the person that 'sees' the benefits of doing this, must also realize it will require some work on their part.

For more information and a complete list of sport specific products / ideas visit: http://selfequity.com/services/advantages

-- T --

Intensity Camp Next....

2008-06-30T14:11:00.015-04:00

This years camp season has been great for those that attended. The talent of wrestlers seem to keep getting better and better. Our Elite Training Camp featured over 7 State Champions. Topping off the List was State Champion John Foster. The workout Coach Foster had planned wasn't for the weak minded. Every wrestler that attended already completed a series of strength training exercises from Wednesday to Friday. They felt the pain of over 150 squats, 100 jump sprawls, 120 alligator pushups, plus several other unique exercises. On Saturday, we picked up the intensity a little more after John arrived.

Each Wrestler responded very well to the challenge. Nobody quit ! I didn't have any "bathroom" room breaks, "headaches", or "bellyaches" during this portion of our training camp. I made everyone aware of that statistic. After our Saturday workout, I told the entire camp how impressed I was with everyone's efforts.

The workout they all experienced was very difficult, yet everyone survived. Many of them did more than they thought they could and proved something to themselves that day.

I hope everyone had a great camp !! Technique videos coming soon..

Campers, please leave your feedback below !

Camp Updates

2008-06-25T09:44:00.004-04:00

It's been a very busy week thus far. Starting on Sunday, June 22 I was scheduled for camp at Kent State University with J Robinson's Staff. J Robinson's Camps are based out of Minnesota and have been in existance since 1978. I have to say I was very impressed with the staff and the presentation of instruction that was available for all who attended. The most shocking thing to me was where the majority of wrestlers in attendance came from. I believe there was a total of 70 some odd wrestlers however only 5 were from Ohio. The rest came from Michigan, New York, New Jersey, Florida, Kentucky, and Illinois.

What made this shocking to me is obvious. Not many Ohio kids ! The Staff included myself, NCAA Champion Luke Becker, NCAA Champion Dustin Schlatter, NCAA All American CP Schlatter, Minnesota's Head Coach J Robinson and the Living Legend Himself Bobby Douglas.

I don't believe the camp was advertised very well in Ohio but eitherway, only five Ohio wrestlers had the privaledge to see and meet a few of the most decorated wrestlers in our sport.

Today, my Elite Youth Training Camp starts. We have an incredible group of wrestlers from Michigan and Ohio attending. Afterwards, I'll be adding more pictures and video here as well as http://teamroehlig.com/photos

Stay tuned.

--
TR

Roehlig Wrestling- 2008 Leg Attack Camp

2008-06-16T11:27:00.014-04:00

Our 2008 Leg Attack Camp featured one special guest- Steve Luke. Steve has a long list of accomplishments with the most recent coming from the 2008 NCAA Wrestling Tournament where he earned All American Status by reaching the finals and finishing in second place.

Steve displayed a variety of setups, shots and finishes that inspired everyone watching. With muscles bulging from everywhere, Steve's quickness and agility certainly did not seem possible coming from someone his size. He demonstrated technique with the speed and quickness of a lightweight. The wrestlers and coaches present including myself were certainly impressed with his teachings.

Steve was appreciated so much, his presence and knowledge will be returning for one more camp this summer. Don't Miss Our Elite Youth Camp starting June 25th - 29th.

For more information, visit: http://teamroehlig.com/camps

Video will be available for all of those that attended. Check back often for more details.

For all the fathers that attended, I'd like to personally Thank You once again for spending YOUR day with us. I hope you enjoyed the special treats and entertainment provided by everyone involved.

(Video provided by Lori and Rick Cook)

For those that don't know Rick Cook... He is a great guy that can make anyone laugh. I wished I would had my video camera on when he "Called Out" Steve Luke for a personal takedown challenge. Needless to say the entertainment was priceless. (Steve won 2 - 0 by the way :)

All campers that attended, please feel free to leave your comments / feedback below regarding your camp experience.

-- T --

How To Offset The Costs Of Kids Sports

2008-06-11T16:24:00.006-04:00

As a parent that travels to specialized practices, tournaments, games, or other competitions related to your child(s) athletics, the expenses can be overwhelming. A lot of times parents simply can't afford additional training that's available or different events that are far away because of the cost of travel, entry fees, food, etc.

If this sounds like something you've experienced, what you're about to learn could turn out to be the perfect solution to your problem, plus you can also create an additional revenue for your household.

Is it time for you to start taking full advantage of being a parent of an ATHLETE ?

Visit: http://selfequity.com/services/advantages to learn more.

-- T --

read more digg story

Roehlig Wrestling Training Forums

2008-06-09T11:49:00.001-04:00

Roehlig Wrestling Training Forum features advice on strength building, high percentage technique, nutrition, and motivation for wrestlers. Visit: http://teamroehlig.com/forums to register FREE.

read more | digg story

It's Finally Complete !

2008-06-03T09:47:00.007-04:00

It's here !! It seemed like this project took forever to complete, but it's finally done. I wanted to make sure I provided more than enough information that blew away the total cost. Hopefully, I accomplished that goal.

Focusing on the topics of Nutrition, Training and Motivation, this guide will help any father / son tandem get on the right track.

Visit: http://teamroehlig.com/fathersguide For more information.

-- T --

PS.. Add your reviews of this guide below

How History Repeats Itself..

2008-05-24T10:49:00.004-04:00

Yesterday, I was back at the rec. center getting another quick workout in. And a small group of teenage boys came in to workout too. Now, the leader of the group (a 15 year old football player) started lecturing the others about the importance of splitting their workouts by bodypart. Today was "chest and biceps" day. I'm not trying to pick on them because I was just like them when I was a kid. In fact, I even trained some of my wrestlers with "split workouts" back in the day when I was little green in the field.

Until I saw the light. Now, it's purely full body workouts. There's just no time to do split-body workouts. Why do 4 or 5 different exercises for your biceps, like dumbbell curls, preacher curls, hammer curls, and on and on ? When, INSTEAD...You can do the best bicep exercise ever.

The pull-up. It hits your biceps and just about every mucle in your upper body as well. And some simple variations bring the core into the picture too. Try to do as much multi-joint movements as possible to get the most "bang for your buck".

EXAMPLE...

1) 1 arm dumbbell clean & press x 5 reps each ( i used 60's)

Move from left hand to right hand every 5 reps for 5 minutes total. (non-stop)

THEN.....

2A) squat jumps x 10

2B) pull ups x max reps

The circuit above of squats and pull ups I did for 5 non and man was I wiped. Pull ups could change for different feels use a Rope, towell, etc. This took me a total of 20 minutes...

I wasn't moving as fast as I could've.. instead I was concentrating as much as possible on form and full range of motion. The results: I got an intense burn like most people don't experience because they quit too early. By doing short 20 minute workouts, you can bust your Axx using a steady pace and still make great progress.

DO SOMETHING INSTEAD OF NOTHING..

-- T --

Father's Guide To Coaching Wrestling

2008-04-30T09:58:00.013-04:00

is almost complete.

Over 2 decades in the making and over two years of editing. This Guide will help educate all the father / son tandems out there on the following subjects:

Nutritional Guidance

Motivational Guidance

Training Guidance.

All three subjects will be covered in detail and broken down into several questions that were answered by some of the most successful father's in the country. Names will be addressed at the end of the guide.

Learn the facts on weight loss and what diet methods helped produce over 20 State Titles !

Learn the facts on how to avoid "Burnout" !

Learn the facts on when to start your youth strength training !

And so much more.

Visit http://teamroehlig.com/ for more info.

Developing Foot Speed For Wrestling

2008-04-16T10:19:00.007-04:00

How and Why

Throughout the many camps and clinics I conduct, I have been asked how to increase foot speed and agility. Foot speed in wrestling can be an advantage, but keep in mind, it doesn't necessarily make or break your chances of winning. The good wrestlers, whether they are fast or slow, will adjust their strategy to accommodate their strengths and weaknesses.

For example: Dave Schultz, Olympic & World Champion, and arguably the most technical wrestler ever, claimed he was not as fast as many of his opponents. Therefore, against faster opponents, he always maintained a controlled tie-up in order to close the distance from his opponent. By controlling a tie-up, Dave was able to achieve two objectives.

One: he was close to his opponent and could use the tie to set up an attack.

Two: he eliminated his opponent's chances of using speed from outside (of tieups) because he forced a tie-up.

Continue reading- download full article

Safe Weight Training For Wrestler's Of All Ages

2008-04-03T14:13:00.014-04:00

Weight training for kids of all ages could be dangerous and counter productive when its done WRONG.

I like to introduce my campers and club members to new methods of strength training that is safe, fun and very productive. Many of these workouts can be done in a practice room, gymnasium or local park..

For example:

How many rounds can you do in 20 minutes:

15 sand bag swings (same technique used with kettlebell)
15 medicine ball throws (you need a brick wall, eg. side of building, gymnasium wall, etc)
15 box jumps (you could use plyo boxes, bleachers, tire, or picnic table seats)
15 Pullups (if you don't have a pull up bar, use a swing set, or tree branch)

That workout is very competitive and fun regardless and it mixes things up. Especially if it’s done with a few wrestlers that are in great shape.
If your from the old school and are reminded of the old myth that states, "Strength Training" for kids isn’t safe and could ruin their growth plates. Part of this could still be true. However, training with supervision, training for endurance, stamina and conditioning and training smart usually takes care of any problems with growth plates.. Obviously, You don’t want your 12 year old maxing out on the bench press or shoulder press. That wouldn’t be smart and could cause problems.

I’m a believer of traditional methods of strength training using Olympic lifts with dumbbells and bar bells (i.e. squats, cleans etc). They are very important and definitely should be taught. However, I’ve found that working with body lifts, using ropes, logs, tires, playground equipment, sand bags and sleds, the younger and older wrestlers have alot more fun and stay committed longer. These workouts I designed are proven to gain more muscle endurance, on top of more strength and power in a shorter period of time. And the best part every athlete I work with looks forward to each workout. Its tough to get athletes to commit to a lifting program at a local gym or school, especially at the time when they should be getting stronger (during the spring, summer, fall).

Who wants to be in a hot gym when they can be outside, climbing trees, having tug o’ wars, and getting just as good if not better overall strength results faster.

This summer, Roehlig Wrestling Camps will feature new training methods that produce very fast results:

Learn how to get stronger
Increase your endurance
Improve your balance and agility
Gain more confidence in your abilities
Learn what it takes to be a State Champion !

Enroll Today !

More information is available at http://teamroehlig.com/

What You Should Be Doing Now !

2008-03-12T23:29:00.011-04:00

If your a wrestler, and your winter season is finished, whether it ended great, decent or flat out a disappointing, EVERYTHING YOU DO NOW could directly affect what you can accomplish next season.

The question is, WHAT SHOULD YOU be doing ?

Being from Ohio, whether your a high school wrestler, junior high or youth, March and April and May could be a very competitive if you decided to continue competing in tournaments. The Olympic Styles of Freestyle and Greco Roman could also be a different and valuable learning experience. I promote all styles of our sport, however, I feel that most (non-state qualifiers) youth wrestlers and some middle schoolers should hold off for a while with FS or GR and develop better technique and overall habits. If you've reached the state level at any age, then experimenting and competing in FS and GR could prove to be a very good learning experience. Not to mention the benefits being talented enough to place in Fargo.

Other than competing in wrestling anyway you choose a few days a week for another month or two or three.. Some wrestlers are also playing baseball, or another sport of choice. Which in my opinion is great. Your only young once and if your good enough and have fun playing different sports then live it up.

The downside of that is, depending on how old you are and how serious you are about wrestling, especially if wrestling gives you a better shot at getting any kind of scholarship, sticking with one sport is the better choice. In Ohio, the competition is pretty fierce at every level. I don't know of too many top shelf wrestlers that did anything but train to be better wrestlers. Unfortunately to be beat the best, your probably going to have to do what they do... (Maybe even hit a camp or two in the summer or fall too..)

IS WRESTLING ALL YOU SHOULD DO ? EASY ANSWER: NO !

When at wrestling practice, whether your rolling around at open mats or competing for FS or GR Tournaments, you should be working on something that's going to make you better for the season that awaits. Take every opportunity and train to be a beast on top or impossible to hold down, plus develop a "go too shot" (or turn) that you can hit on the "best of the best."
(at least once :)

PLUS YOU SHOULD BE INCREASING YOUR STRENGTH !

This is what most wrestlers DON'T DO and their left wondering why their not getting past the districts.

You need to get stronger, quicker, and improve your balance and agility. You see, you can know a ton of moves but not be strong enough to execute them.

You could have 8 years of wrestling experience before High School, and still never win a STATE TITLE.

However, if you got stronger every summer, improved the speed of your level change, the balance of your stance whether your countering or changing directions, you can definitely improve your chances drastically of making that State Champion dream come true.

As Dan Gable once said, "You can never be Too Strong"

My advice:

Get stronger, practice a weakness everytime you workout, make your strengths stronger, learn and try new techniques, get introduced to our Olympic styles when your ready.

When you become very strong, your confidence will show.

My Recommendations:

Learn how to get stronger and increase your overall power !
(and have fun doing it)

Learn how to increase your speed, agility and quickness !
(learn from one of the best)

GET TRAINED IN EVERYTHING

Bottom line,

Make Yourself Better Everyday, Train Hard and Expect To Win !

--
TR

I ALMOST FORGOT, DON'T FORGET TO SCHEDULE "SOME" TIME OFF TOO. THAT'S JUST AS IMPORTANT AS ALL THE REST..

Stability Ball Training For Wrestlers / MMA

2008-03-06T23:25:00.002-05:00

If your looking for workouts, routines, strength training programs or just about any other form of guidance, look no further, the collection of strength training guides both traditional and non-traditional that I have could take someone weeks to sift through.. I'll be posting up some of my favorite training methods periodically.. Like this non-traditional stability ball method someone sent me.. The backround music isn't the best, however the balance and agility demonstrated is pretty impressive.. If you've never tried balancing on your knees on top of a stability ball , you should give it a try.. Great way to develop your core strength.

In case you don't understand the difference of traditional / non-traditional---- I'd consider traditional training to be most often related to dumbbells, barbells, and squat racks.. Non-traditional would be medicine balls, stability balls, bands, sand bags, ropes, etc... If your a wrestler and could use a collection of top of the line "non" traditional and traditional workouts, you should consider: http://schlattertrained.com .

Pat Schlatter, father of CP and Dustin Schatter and president of CPD Fitness, created a training DVD that has TOP SHELF workouts designed specifically for wrestlers. Take a look at the site: http://schlattertrained.com.

You can also sign up for a monthly newsletter complete with strength training tips for coaches, parents and athletes. It's a tough DVD to beat.. The techniques will never get old..

Enjoy

--
TR

Mind Control- Over power your thoughts ?

2008-03-05T10:57:00.007-05:00

A guy that I've had the pleasure to meet and interview shared this video with me. This guy is Zach Even-esh. He's a personal trainer, coach and very active in working with wrestlers, football players, mma fighters among others that choose to follow his guidance.

Needless to say, I wanted to share the same video here.... I had goosebumps galore during the end.. Great stuff..

This video is proof that our mind tells our bodies what to do.. Even though it's dealing with football players, the fact is, the coach singled out one person for a personal challenge. The motivation and creativity with the blindfold was great to see. I understand it could be "fixed" being based on a movie, however if you've been in any sport long enough, especially wrestling, then you should know that it's very easy to not do your best. It's easy to stop or quit when you get tired.. And just about everyone I've ever worked with seemed to occasionally beat themselves once or twice by simply over-rating their opponents...

For more mind games that just might work for you, join: http://teamroehlig.com/forums

REMEMBER THE PHRASES, REPEAT THEM OVER AND OVER WHEN THE GOING GETS TOUGH..

DO MY VERY BEST
DON'T QUIT
I CAN DO IT
YES I CAN
ONE MORE TAKEDOWN, ONE MORE MINUTE, ONE MORE MATCH......

TRAIN HARD, TRAIN SMART and TRAIN YOUR MIND TO OVER POWER YOUR BODY WHEN IT FEELS BEAT AND TIRED...

Watch the video again and enjoy the free download..

--TR

IF YOU ENJOYED THE MOVIE, SHARE YOUR THOUGHTS BELOW ...

Exercise As A Power Source and Support

2008-03-04T22:35:00.008-05:00

Following up my last post........If your a parent that wants the best accomplishments for your wrestler(s) yet, you don't workout or exercise yourself, let alone eat good foods and or never lost single pound of weight. Perhaps you should give working out a try. Especially if you've never worked out before. I don't mean walking at the park or doing aerobics on the tv or vhs / dvd. I'm taking about throwing around a medicine ball, doing some form of squatting, lifting, carrying, pushing or pulling something with your arms, back or legs. It doesn't matter if your the mom or the dad. You would benefit in more ways then one.

I once heard a quote,

"You don't stop working out because your "too old", You grow old and feel old from not working out"...... I believe thats how it went or something similar.. The bottom line is...... it's true.

I understand that this day and age it can be very difficult in deed to go to the gym. Life is very hectic and busy, which will create a serious challenge for remaining consistent with exercise each day. Exercise is however, just what we all need to reduce stress and give the body the extra energy it needs to carryout normal living.

The best results of exercise are achieved through the use of refined techniques, functional exercises, cardio, the right nutrition, variety, awareness, consistency, and motivation over a period of time. CONSISTANCY IS THE KEY!!

The refined techniques mean correct form to isolate muscles or to target areas of the body. Efficiency is needed to ensure stimulation of the muscles. With weight training, which is also known as resistance training, you'll need to eliminate any type of momentum.
It is also important to move the weight about using a full range of motion. Full range of motion causes the muscle to contract for the right amount of time and help to ensure the right length of the tendons. The goal here is to strengthen the joints of your body by stimulating the muscles.

Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the weight moves. The best results with cadence are gained by slow movements which will cause the muscle to contract for a longer period of time. You can mix in a series of fast and slow cadence, which is very beneficial with sports type training.

Using the correct angles will achieve muscle isolation in target areas and help to decrease the risk of injuries, which is great for those using heavy weights.

Functional type exercise is a popular technique that will stimulate the core and torso of your body while you work on another muscle group at the same time. As an example, when you perform a dumbell press while lying on an exercise ball.

Your abdominal muscles and the core muscles will contract to hold your body into this position, while your chest and tricep muscles will push the dumbells up. This type of exercise and challenge will cause maximum stimulation to your body and keep the workout interesting and refreshing.

Cardio is another exercise that is great for theheart and lungs. The total number of calories you burn is very important along with maintaining the right heart rate. The formula for your heart rate is 220 minus your age times 60 for the lower number, then 220 minus you age and times 80 for the upper number. This is also known as fat burning zone.

Cardio will also de-toxify the body and help to strengthen the immune system along with other benefits. The muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in.

Anytime you exercise, warming up is very important, as it will prepare your body for the more demanding workout of cardio. You should always allow 15 - 30 minutes prior to weight lifting and 10 - 15 minutes prior to cardio exercises. You should also stretch as well, as this will help get the blood flowing through your musles andget them limber as well.

An ideal schedule for working out is to warmup then follow with cardio. You can lift weights on Monday, Wednesday, and Friday then cardio only on Tuesday and Thursday.

Even though you may think your schedule is simply too busy to maintain a schedule for working out, you'll find that adding exercise will actually add more time, as you'll have a lot more energy in your normal everyday life. You can think of exercise as the batteries that will help to give your life power as well as power to your wrestler(s). Let's not leave out nutrition. Eat smart and start training.

Learn HOW to workout in ways you never thought existed. 15 minute workouts, full body workouts, agility workouts, you name it, it's here.

Visit: http://teamroehlig.com/recommends/workoutpass

Wrestling Workouts
Power and Agility Workouts for Wrestlers
Underground Strength Workouts
Russian Lion Training

How To Develop A Youth Athlete and Turn Him Into A Stud ?

2008-03-03T11:02:00.011-05:00

I recently read a great article by Brian Grasso, CEO of IYCA.
(Which stands forInternational Youth Conditioning Association.)
The article was called the Art of Coaching.

I was inspired enough to mention a portion of it here. Great stuff all around. Which brings me to this... How do you develop a youth athlete and turn him into a stud ?

"Many Trainers and Coaches will purchase products and attend seminars that bring about a sort of instant gratification. They learn about speed techniques or strength training methodologies. They learn how to implement these training strategies with their own athletes. Very often, they are even remiss in wanting to learn ‘why’ a particular methodology is effective, or what the scientific premise is. Instead, they look just for the drills – something they can use effectively here and now in order to reap better success."

"That’s not altogether a negative. I understand the importance of learning execution based knowledge. I too have a collection of training material and workouts for athletes of all ages. However, don’t let the instant gratification aspects of the adult fitness world seep into the realm of youth athletic development…"

Teaching youth athletes should be a challenge a coach takes on that references more on the word DEVELOP rather than teach. Some coaches and parents want INSTANT GRATIFICATION rather than having their kids learn the important skills necessary to overcome ALL the obstacles their kids will face whether those obstacles come from sport or life.

"With our time constantly being squeezed by demands from work and home, sometimes the best and most effective thing you can do is look to understand the basics; the stuff that will have an immediate impact on your athletes or team."

"Having said that, we have become a ‘here and now’ culture. We are often looking only for the instant gratification and nothing more. But when passionately developing young athletes, we have to come to an understanding and appreciate the fact that our roles are far more crucial than just teaching the latest speed techniques."

Within the article I learned a new word: KAIZEN---- A way of life

Our duty as advocates for young athletes is to seek out our own weaknesses and address them. We must use objective analysis as to what we need to improve upon and, through continual and deliberate action, get better and better over time.

That is, in essence, the definition of the word Kaizen –

The interesting factor is that definition applies to both your journey as a coach as well as the journey you must lead your young athletes through.

Many youth sport coaches infract on the notion that the here and now is the most important. Winning today’s match or this weekend’s tournament is critical – even when talking about a 10 year old competing in an open wrestling tournament. In this case, the coaching style is very much reflective of the need to win. Perfectionist-based tendencies are required during practice and game settings. When they are not received to the level the coach desires, yelling, belittling and negative criticism often purveys.

"The same holds true for many parents. Demonstrating quality skill level and achieving success are thought of as the most important factors for participating in youth sports. Some parents offer negative feedback, poor critiques or inappropriate comments during and after a match. The message is very clear to the young athlete – Success now is important. In fact, success is the only way I can avoid the negativity."

Do you really want to deliver this messege to your kid(s) ?

With all due respect to all parents, you have to help more then just dropping your "stud in the making" off at practice. Developing a stud athlete requires a coach that can communicate, train, inspire and motivate as well as a parent that is supportive, understanding, caring and affectionate. Wrestling is a very difficult sport. It's certainly not for everyone, however it should be based on the important lessons each wrestler can learn about himself and others.

Coming soon will be a new "Manual" for all parents and coaches that truly want the best for the kids. The title: "Father's Guide To Coaching Wrestling". This manual will help educate you on exactly what you can do to raise and develop a successful student athlete.

Followed by an additional "Manual" titled: "Mother's Guide To Supporting A Successful Wrestler"...

If you want to receive a few HINTS along the way, secrets will be told.

SIGN UP HERE TO RECEIVE THEM EARLY and FR.EE

Thanks for reading.

--
TR

Congrat's To All State Placer's

2008-03-02T12:04:00.004-05:00

Recognition goes out to all of those that competed in the 2008 Ohio State Wrestling Tournament.

STATE PLACERS:

Nick Heflin- 2nd Place
Kyle Gilchrist- 4th Place
Danny Genetin- 4th Place
Jordan Burkhart- 6th Place
Eric McLaughlin- 7th Place

A Special Congratulation's goes out to 125 lber Danny Genetin and 119 lber Kyle Gilchrist. Both Senior's in grade battled extremely hard with one goal in mind. Earlier in their careers, they competed against one another and they both were earned trips to the State Finals, yet they both settled for Runner-up honors. As difficult as it is to win the state tournament, the challenges and let downs are always anticipated, however the thought of never giving up was always present. They both ran out of time in their second bouts on Friday, coming up short in each one. Danny and Kyle still found a way to battle back and make it on the podium for their last memory of the Ohio State Wrestling Tournament.

An additional Congratulation's goes out to Freshman, Jordan Burkhart. 2008 Sectional, District Champion, found a way to be recognized as one of Ohio's Best by earning a 6th place finish..

Great Job to all of the above..

Try This !

2008-02-20T22:45:00.014-05:00

Have you ever heard of the "300" Workout ? How about the "BW 500" Workout ?
I'll start with the "Newer" Workout first...

Which would be the BW 500. Created by Craig Ballantyne:

Author of Turbulance Training

What is the BW 500 ? BW Stands for Body Weight..

For the Bodyweight 500 all you'll need is a stability ball and bar to do pullups and inverted rows on.

The Bodyweight 500 (Can you beat 27 minutes?)

50 Prisoner Squats
50 Pushups
25 Jumps
25 Stability Ball Leg Curls
50 Stability Ball Jackknifes
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Inverted Rows
50 Squats
25 Chin-ups (NO substitutions)

This is quite the test.. Especially if your aiming at beating 27 minutes. Obviously the challenging workout above isn't something you'd want to do everyday.. This is something you could test yourself with maybe once a month, at best.. Shooting for a faster time, better technique, etc..

Send me your best time and I'll post them up..

When our spring club starts up in March, this will definitely be scheduled each month for 3 full months of testing. I'll "revise" the workout slightly for the younger guys, but it will still be just as difficult for them.

The above workout is one of many listed in Craig's Turbulance Training Manual. His new BW 500 Four Week Program is perfect for wrestler's or any other high enduranced athlete. The collection of workouts in the program are straight up Turbulence Training - intense combinations of awesome full body moves, prisoner squats, dumbbell bench press, pullups, with some moves that are newer, like dumbbell swings and renegade rows....

The Bodyweight 500 however, is a fitness test. Something completely different, yet it's a lot of fun... A perfect challenge when you want to mix it up and push your muscles into overtime.

If your looking for good workouts to mix things up.. You came to the right place.. Check back for a few different versions of the "300" Workout..

WANT MORE WORKOUT'S LIKE THIS ???

Sign up for in depth training tips, nutritional info and strength building secrets that won't be listed here..

Train Hard, Expect To Win !!

--
TR

How To Get Stronger Without Fail !

2008-02-18T20:19:00.006-05:00

Many people hit strength plateaus.They get stronger, then thestrength gains stop, they mess around with their program a bit for afe weeks, suddenly they get stronger again.

The problem is, they never really hit the nail on the head and discover exactly why they are, or why they are not...getting stronger....Movements and exercises chosen must be basic and compound.

These are the lifts that always worked, and they have been working for endless centuries. But, the science and details behind a program design can make the BIG difference between consistently getting stronger, bigger and fast, or only sometimes gaining strength, adding muscle here and there, and slowly gaining some speed. I am sure that you would prefer the regular gains, who the heck wouldn't? To make constant gains makes all the effort worth it. Your sweating buckets and your results are powerful in return. The key is learning how to make progress through specific time spent with intense training, specific time spent with low intensity training and specific time spent having complete days of rest. Next, we couple this with a powerful approach to nutrition, then we get the most basic tools of them all:

** A Barbell and some Dumbbells
**Nothing fancy needed.

Watch your results come in faster than a speeding bullet. You can simply follow the exact one year blue print provided for you in The Russian Lion Power Course. No complications, every single set, rep,and all angles of program design are taken care of. I would have loved to have had a blue print for success when I was younger, especially when I was competing. I thought about it yesterday: ALL of my training methods were so far off the beaten path that I had barely any carry over from my own training methods to success in wrestling. It does me no good to say the all too common, "I wish I knew back then what I know now. "But, my pain, my mistakes - and now my current findings are YOUR goldmine.

My suggestion ? Take it and run ! You'll use this information on yourself and very likely one day you will guide others with your powerful training secrets.

It's your turn to make the move now or continuing doing what's keeping you from getting the results your really searching for....

===> http://teamroehlig.com/recommends/russianlion

Watch Video:

Several Russian Lion Training Methods and Techniques will be practiced and learned at our Underground Training Camps this Summer:

See http://teamroehlig.com/camps for more info..

Congrat's To All Wrestler's

2008-02-18T11:57:00.004-05:00

OHIO JR HIGH STATE QUALIFIER'S

Ivan McClay- CHAMPION
Ryan Siskie- CHAMPION
Zach Dailey- CHAMPION
T.J. Fox- 2nd Place
Sid Sponseller- 2nd
Jesse Young- 3rd Place
Joey Miller- 3rd Place
Colton Martin- 3rd Place
D.J. Schoeppner- 4th Place
---------------------------------------------------------------------------

OHIO HS DISTRICT QUALIFIER'S

DIVISION 1

Tyler Feller- CHAMPION
Danny Genetin CHAMPION
Nick Heflin CHAMPION
Andrew Phillips- CHAMPION
Mike Hillock- 2nd Place
Brian Kurzenberger- 2nd Place
Wes Price- 2nd Place
Chuck Meenan- 2nd Place
Joe Farkas- 3rd Place
Joe Brenner- 3rd Place
Jeremy Gruber- 3rd Place
Mitch Cicconetti- 4th Place

DIVISION 2

Jordan Burkhart- CHAMPION
JP Hoopes- CHAMPION
Kyle Gilchrist- CHAMPION
Nick Dalessandro- CHAMPION
Beau Wenger- CHAMPION
Seth Lucas- 2nd Place
Eric McLaughlin- 3rd Place
Kody Severino- 3rd Place
Tyler Lias- 4th Place

DIVISION 3

Justin Hall- CHAMPION
Jake Remenaric- CHAMPION
Jake Kobilarcsik- CHAMPION
Kyle Raber- 2nd Place
Todd Remenaric- 4th Place
---------------------------------------------------------------------------

OHIO YOUTH STATE PLACER'S

Thomas Genetin- CHAMPION
Matt DeGroff- CHAMPION
Mason Brainard- 2nd Place
Ryan Bennet- 2nd Place
David Bavery- 3rd Place
Jesse Young- 3rd Place
Tony Dailey- 3rd Place
Alex Cotton- 4th Place
Hunter Pizzino- 5th Place
Trent Mays- 5th Place
Johnny Minick- 5th Place
Collin Tompkins- 5th Place
Henry Bolanz- 5th Place
Zach Hillman- 6th Place

More results and pictures can be found at: http://teamroehlig.com/news

Kettlebell Workouts

2008-02-16T21:31:00.011-05:00

People can laugh and poke fun at Kettlebell training all they want, truth be told, these "cannon balls" are powerful tools of the trade, and they will provide you with some amazing results in strength, power, conditioning, and you guessed it...

Serious hand and forearm development ! Many people discount the training of the hands and grip because they simply assume that the hands are not as important as other muscles such as the legs, chest or shoulders.

Truth be told, the easiest way for me to put this is like this: "weak hands = weak man"

If you use Kettlebells, you'll want to see my powerful combat complexes, my "loaded conditioning" methods, and my brutal combo lifts.

Try this Kettlebell workout:

1A) double front squats x 6
1B) see saw military press x 3 each
1C) double swings x 10
1D) mixed grip pull ups x max reps

Hit the above circuit for 6 rounds.

The kettlebells are never placed on the ground, so suck it up and stay tough. This is a brutal circuit but man does it feel good.

Rest is only 1 minute between sets.

Compliments of: http://teamroehlig.com/recommends/undergroundtraining

Find even more kettlebell routines:

http://teamroehlig.com/recommends/kettlebells

Underground Strength Training

2008-02-16T20:33:00.009-05:00

Coach T. Roehlig Interrogates Zach Even – Esh on Training Wrestlers

http://teamroehlig.com/recommends/undergroundtraining

Over the last several months, I've had the pleasure to meet Zach Even-Esh. Without sugar-coating this experience, I'll simply start by saying he's introduced me to a variety of different training methods as well as educated me on various techniques and philosophy's. I'm currently working on designing a few camps and clinics that are going to feature many of the new workouts I've been exposed to through Zach..... Below and above is a just a taste of what can be expected.

-----------------------------------------------------------------

#1. Who is Zach Even-Esh ?
ZE – Wow, that’s a TOUGH question! I am a man filled with passion for everything I do. I have a passion for combat sports of all types, a passion for the iron, a passion for physical culture and a passion for life in general. I believe man should be strong, no excuses for being weak and flabby!

I grew up in NJ pretty much all my life. My family moved from Israel to the states when I was 1 year old. My father grew up in Romania and my family has a history of being involved with physical sports of all types as well as Military experience. I am one of the very few in my family who has not been involved with the military.

My personal interest in training wrestlers evolved as I experienced many injuries as a wrestler and also competed in bodybuilding. My performance in wrestling was always slightly above average. My mental preparation was a HUGE weakness on my end, but my strength methods also were completely guided by FLEX magazine. If I was flipping tires, sled training, chopping wood, climbing rope, etc, I’m sure my mind would have been trained to deal with the adversities more so than what I experienced being under a leg press or a smith machine. My mistakes have become the benefit to countless others who are learning from my current methods.

#4. When working with Youth, What should the main focus of training be?

ZE – Kids needs to develop a foundation, just as I’ve addressed above. Kids need to have fun, and I have found that the movements based around gymnastics training, rope climbing, jumping, throwing, etc. are great methods for developing the foundation kids need and they are fun. These methods are not just for younger kids, they are often required for high school athletes as well, who often have no foundational strength. This is proven when they can not perform 20 quality push ups, 5 perfect pull ups, a perfect deep squat and so on.

To learn more about Zach Even – Esh and his methods check out the following web sites: http://teamroehlig.com/recommends/undergroundtraining

The Complete "Interrogation" will be released soon....

"The Champion Attitude"

2008-02-15T12:33:00.014-05:00

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A champion in any sport has to make a concrete decision to become a champion.

A champion is different than other athletes. But there is a reason he is different.
(Full copy of "Separating State Champion's From State Placer's here)

A champion does not think NEGATIVE thoughts.

Re-visit the entire copy of Champion Attitude: Click link below..
http://accomplishyourgoal.com/phplist/?p=subscribe&id=12

The point of re-visiting this mini e-book is to recognize a few potential BLIND SPOTS most of us have as athletes. Champions find ways to win. That's obvious. But it's more than just that. Instead of fearing opponents, (i.e. state champions, state placers or opponents who beat them, etc), they look forward to compete against them.

They don't look at brackets. Champions know they have to beat whoever lines up across from them at the start of match #1.

If your the guy that worries about who you have first, then next, then if you get beat, who will you have ? Your being trained the wrong way.

You are totally NOT PREPARED FOR BATTLE !!

Try wrestling "blindfolded".. You'll see what I mean. When your blindfolded, you don't know who's going to shake your hand.. If you never tried it, maybe you should ?

You see, most wrestler's can recognize talent, an aggressive style, even a positive attitude. But what champions recognize is.......

(Full copy of "Separating State Champion's From State Placer's here)

I'll give away this much: WHAT A CHAMPION RECOGNIZES IS WAYS HE CAN SCORE AND POSITIONS HE CAN DOMINATE, INSTEAD OF MAKING EXCUSES AS TO WHY HE LOST. CHAMPIONS PRACTICE THE MUCH NEEDED TECHNIQUES THAT WILL HELP THEM WIN AGAINST OTHER "TOUGH GUYS"

Technique videos are available that demonstrate the skills needed...
(see the bottom of: http://accomplishyourgoal.com/phplist/?p=subscribe&id=12)

Mind Games and Mental Preparation are also very important..

If your body has enough technique, strength and conditioning, But your head isn't right, that's not a good formula for success.

CHAMPIONS are mentally and physically ready for battle.

Re-visit Champion Attitude, its never to late to change yours, Think Positive, Stay Away From The Brackets, Wrestle One Match At A Time, Prepare Mentally To WIN The Tough Scrambles, See Yourself Finishing The First Takedown, Visualize Your Hand Getting Raised-

Most important, HAVE FUN COMPETING..

What else would you rather being doing in February and March ?

TRAIN HARD AND EXPECT TO WIN !

ROEHLIG WRESTLING
TEAMROEHLIG.COM

NEW WRESTLING VIDEO:

ROEHLIG WRESTLING CAMPS- (Located in Carrollton, OH)http://www.teamroehlig.com/camps2008.pdf
http://www.teamroehlig.com/camps/campapplication.pdf

Mind Games

2008-02-13T16:37:00.002-05:00

Want to learn how to take your body further than you ever thought possible? Your mind is the real key to achieving unbelievable results.

Peak performance is a state of mind. No matter how prepared your body is, if your mind is not functioning at the top of its game, your performance will suffer.

This is true of any sport and extremely true in weight training. Your muscles may do the actual work, but what is sending the message to do that work? Your mind!

There are many techniques you can use to help your mind push your body far beyond what you may believe you're capable of. These mental tricks can help you get more results out of every single set you do.

1. Rewards
Say you're finishing the last few reps of a set. It's starting to hurt and you're ready to quit. Imagine someone just offered you a million dollars to get one more rep. You would find a way to get that rep. Use other offers that would motivate you to keep going, e.g. pizza if you're on a diet.

2. Ghost Spotters and Lighter Weight
Imagine someone spotting you. Imagine this ghost spotter helping you finish that rep. You can always try imagining the weight is less than it actually is, too.

3. Magnetic Force
If you're doing dumbell presses, imagine they are two powerful magnets that are irresistibly drawn to each other. If you're curling, imagine your eyes as magnets attracting the bar towards them. If you're benching, imagine the bar being repelled by your chest. This technique is especially useful on that last, slow rep. It will help you squeeze a little extra out to finish the rep.

4. Chopped-Up Sets
Here is a trick you can use to get the most out of high rep sets. When the going gets tough, start doing consecutive small sets of five reps. When you can't get five reps, do sets of three reps. When three reps seems impossible, convince yourself to do just two more reps. When you can't do sets of two, tell yourself just one more rep. Keep trying to get just one more rep until you can't move.
Breaking it up like this will allow you to get many more reps than counting straight through one big set. You can do this right from the start as well. If you are doing a set of fifteen reps, do a set of five, another set of five, a set of three, then a set of two.

5. Pain Management
Pain tolerance is a big factor in weight training intensity. The more pain you can take, the harder and longer you can push. A good way to fight pain is to tell yourself that it is not your pain; it is somebody else's. It sounds crazy but it works.

You can also try the Corsican Twin technique. Imagine the pain you are going through is being felt by someone you don't like. The more you put yourself through, the more punishment they take.

It also helps if you're a little masochistic. Really hard trainers learn to love the pain (remember, we're not talking injury pain but hard work pain).DOWNLOAD COMPLETE

ARTICLE: http://teamroehlig.com/recommends/mindgames.zip

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