• 24 Jan 2019 12:42 PM | Coach Joe (Administrator)

    During the most intense time of the season it is important to stick to a plan that will help organize your life and lifestyle to accomplish your goals.  This is a basic equation that could help get you to that next level in 5 weeks when State Finals are upon us.   

     1. Plan - What is the event you want to peak for?  When is it?  Write it down and look at it everyday.  Know when it is, understand time is yours and it is all you have. 


    2. Schedule your practice - Make sure you have a set practice and training schedule that you and your coach/family have discussed. 


    3.  Follow Through - This is always the most challenging part to a success plan, follow through.  There are only 5 weeks left to the folkstyle season, have the inner strength to hold yourself to the plan!



  • 03 Oct 2018 9:41 AM | Coach Joe (Administrator)

    Individual combat sports have a huge appeal because of the potential for competition.  Regardless of sports preference, there are very few spectacles that can compete for entertainment value with two equally matched warriors pitted against one another.  The ultimate stage of hand to hand competition is of course the goal, but how do we best prepare combat sports athletes to get to the highest levels of competition and enjoy that pinnacle of preparation? 

    For developmental wrestlers I find that the most important ingredient to their continued development is a comprehensive and patient learning/training plan.  In the USA, we tend to want much more competition than comprehensive training.  This tendency is quite natural as we are a very competitive society and it would make sense that by competing more, we are becoming battle tested and ready for high levels of competition. I personally believe that understanding of development, as logical as it feels, could not be further from the truth. 

    Bodies and minds of wrestlers and families generally can't handle the endless grind of 100 plus match years and attrition sets in heavily.  If wrestlers were robots, perhaps this could be sustainable, but they are not and we can't train or compete like robots.  Therefore we need to formulate a great competition schedule that guarantees 30-45 matches per year for wrestlers who are intermediate and above.  For younger wrestlers, 20-30 matches is plenty. 

    The important piece to any match is the lessons and development that takes place in the gym after competition has ended.  If a wrestler can get valuable matches in, utilize training to learn from quality matches and stay mentally fresh and physically healthy, then we can make huge gains all year long.  If we are constantly fighting fatigue, physical stress, injuries and travel conflicts, development will suffer as well. 

    As a quick reference this is my opinion, but I would shoot for the match count below based on experience level. 

     Rookie (0-1 yrs. experience)  12-18 matches
     Novice (1-2 yrs. experience)  18-28 matches
     Intermediate (2-4 yrs. experience)  28-38 matches
     Advanced (4 + yrs. experience)  35-45 matches

  • 13 Sep 2018 8:59 AM | Coach Joe (Administrator)

    One of the biggest attacctions of combat sports as a lifestyle for every person is the potential of weight classes and age divisions when competition becomes a reality.  As is logical, with weight classes comes the game of dropping weight classes to become more competitive.  As we sprint toward another Folkstyle wrestling season I wanted to talk about that game and how to understand it. 

    At a certain age and physical aptitude, this is quite certainly a reality and must be addressed with proper nutrition, lifestyle and training.  Notice, I said, "at a certain age." 

    • Until athletes are 14-16 years old, it is really just important to train, compete, get mat time in and get used to positions, adrenaline and the natural progression of the learning model.  That is quite a lot to master and develop which leads very little time to worry about weight classes and gaming that system.  That said, lifetime habits are probably the most important to build during this age.  Refrain from consumption habits that lead to inefficient metabolisms and low nutrient foods.  In other words, this is the time of a persons life when they can be molded to prepare, eat and live healthy with whole, organic and nutritious foods. 
    • As athletes mature and their growing decreases, more emphasis can be placed on lean, strong and efficient physical models.  Such as body weight resistance exercises, high cardio output and multiple, varied high calorie burning workouts per day.  The general idea is to be living and training at or near competition weight.  By living in a very disciplined manner, endurance and mental focus increase.  There is no such thing as a "hard cut" and competition becomes more fun.  This lifestyle can't begin when season starts however, this is something that persists 12 months out of the year. 

    If young combats sports athletes can develop great eating behaviors and lifestyle patterns when they are beginning their journey, the weight cut, weight certification and most importantly, competition become simple, no stress events that empower and enable as opposed to beat down and depress.   #disciplineequalsfreedom

  • 08 Sep 2018 7:04 AM | Coach Joe (Administrator)

     Wrestling Competitions

    How to register for tournaments?

    • 1.  Purchase USA Wrestling card at the USA Wrestling Membership site.

      • USA Wrestling is the governing body for most youth wrestling associations in the USA.  The USA membership provides tertiary insurance at tournaments and provides a framework to properly vet and qualify coaches.  Once you purchase the USA membership, a number will be assigned to the wrestler/coach that is unique and will be lifetime.

    • 2.  Once a wrestler has a USA Wrestling Member number, he/she can register for tournaments.  All local tournaments and most national tournaments use Trackwrestling.com.  Simply browse events, select the tournament you wish to compete in and fill out the registration queries. 

    • What to wear to wrestling competitions?  To be prepared to compete at  the first competitions on the wrestling schedule, wrestlers need to have the correct uniforms.  In folkstyle, wrestlers may compete in a doublet or a singlet.  We have several doublets and singlets available for purchase in the Gear Shop and the first order for new 2018-2019 folkstyle singlets will go out September 24th.  Order here!

  • 04 Sep 2018 8:18 AM | Coach Joe (Administrator)
    Competitive mindset training has been a very important piece of the high level training plan for several decades.  Meditation, envisioning, positive self assurance and reinforcement have been staple at most large programs for some time.  Great coaches and institutions have understood and implemented this part of training for a long time.  Marketing and selling it to the mainstream is something quite new.  The value of mental training is undeniable, but effectiveness of mental training has its own time and place.  

    During the warm up and cool down phases of physical training sessions the opportunity exists for positive affirmations about the self.   This can be conducted as a group, or individually as the warm up exercises take place.  Active coaching, creating the environment for wrestlers to feel positive about their learning and vocalizing successes also achieve a similar result.  

    As a coach, I have found the optimum physical practice time that is either technically driven or physically (cardio) challenging offers as much mental strengthening opportunities as possible without getting to the point of diminishing returns.  

    • Let me explain, wrestlers are very mentally challenged when presented with new technique, learning concepts of advanced physics with their minds and then applying these concepts with their bodies is incrediblebly difficult and mentally taxing.  
    • Mental fortitude and controlling the mechanism to push the body past known limits during an intense cardio training session is also extremely taxing both physically and mentally. 
    • To continue training the mind with extensive formalized pamphlets, worksheets and booklets after exhausting the body is the point of diminishing returns and I have seen athletes greatly under value this portion of training.  
    I propose doing worksheets, meditation, extensive mental training during dedicated 20 minute sessions, gradually moving up to 35-40 minutes of mental strengthening activities.  Training for combat sports can exist in several training environments that differ greatly from a mat room.  The weight room, pool, mountain peak, etc.  I recommend getting the most value from each independent training environment including the classroom, egg chair or yoga studio; but resist the urge to combine two or more unique training systems.  Fatigue and the point of diminishing returns is real.  Smart, measurable and systematic training is always more important than long, watered-down  training that tries to accomplish too much including mental preparation. 
  • 31 Aug 2018 8:40 AM | Coach Joe (Administrator)

    Every year I think a lot about the wrestling competition schedule and how to marry it with great training to ensure athletes peak at specific times.  With so many tournaments and so many athletes hungry to compete, this can come as a hard balance.  Athletes need to be strong, healthy and fresh by the time State and National competitions happen in late February and March, so what is the best angle for pre-season competition and pre-season training?  

    I believe the best strategy is training for and competing at 1-2 large events before the new year.  There are several very strong tournaments in the end of October that are great to train for and test skills.  There are also several national level tournaments starting the third week of November and essentially going through the New Year.  The temptation is to compete at several of these events and risk physical exhaustion.  I propose focusing on 1-2 and competing in local duals or small competitions as calibrations to focus on training.

    Training should be focused on sport specific conditioning exercises as we develop hyper technical positions at a mature learning pace.  Understanding pressures and new feels happen over time and with patience so forcing new competition on the athlete during an inappropriate time of learning simply minimizes full comprehension of positions.  Therefore, finding quality matches as opposed to quantity allows for training to occur that the athlete can feel completely confident and prepared from.  For club wrestlers I recommend 12-16 matches before the new year.  For High School wrestlers, 14-18 before the new year is acceptable. 

    When developing competition and training plans, focused small sessions always create greater learning deltas that long, exhausting sessions.  Fatigue is real.  Train for a lifetime and as a lifestyle, not as an anecdote.   

  • 30 Aug 2018 2:36 PM | Coach Joe (Administrator)


    Beasttrained Weekly Blog


    Cross Training Focus: August, September and October are excellent times of the year to focus on agility, flexibility, cardio and dynamic strength.  The AM Beasttrained Elite cross-training program that launched on Monday focuses entirely on dynamic strength, foot/hand speed and agility.  I recommend traditional lifts such as squats, worked into a circuit with multi-tiered intense exercises that focus on non-symmetrical loads.  The Beasttrained Elite AM lower body circuit is below. 

    2 Circuits, :30/:20 split; x4 each station: 5:30-6:15 AM

    Circuit 1

    1. Squats (Bar)

    2. 1 Legged Leather Kettle Bell Squats

    3. Resistance Bands Squat Jumps

    4. Resistance Bands Sprints

    Circuit 2

    1. Bulgarian Bag Front Clean, Front Squat 

     2. Bulgarian Bag Cossack Squat

    3. Bulgarian Bag Lunges

    4. Bulgarian Bag Clean, Squat Jumps

    Technical Focus:  Low impact, highly technical positions are great to discover and learn during the late summer and early fall months.  Due to time constraints and other priorities, many programs don't really dig deep into mat wrestling, especially the top position.  Considering we have the time from August - October, we focus on top, chain wrestling and really try to enhance creative top positional flow.  The most fun in Folkstyle wrestling is treating it like a fun, physical puzzle.  Great top work does just that and is as mentally stimulating as physically challenging.  The key to developing that confidence and IQ is keeping an open mind especially with new rides and pressures.  Leg rides, barred arms, half, tight waists and blanket rides are never mutually exclusive until the wrestler decides they don't like one or the other.  I recommend a broad study of the top position and allow wrestlers to gravitate to their top style. 

    Competition Focus:  With the upcoming folkstyle season fast approaching it is easy to get caught up in the desire to compete immediately.  We are focusing on being prepared for high level Pre-Season competition October 20th in Las Vegas Nevada.  I really think it is always a much more valuable experience to compete when absolutely ready and confident.  The 8 week training period for competition began Monday!



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