 How to coach without overstepping?
What does it mean to coach? A John Wooden book I have is titled “You Haven’t Taught Until They Have Learned.” As a dad coach I have lost my patience many times because my sons did not use a move from their training while competing in a tournament and it resulted in a catastrophic loss. Upon reviewing the film with them I would point out where their mistake was, and lose my cool. I would say harsh things like,”What’s the point in teaching you these things if you are not going to use them?” The problem with this tactic is the loss was my fault just as much or more than the boys’. The deal we have is I will do the coaching and they bring the effort. As far as anyone could tell my boys did their part. They went hard in training. And they went hard in competition. Therefore I had to take a deep breath, detach my emotions from the situation, and then redirect the post match analysis at myself. Where did my training curriculum fail? What weaknesses in my boys wrestling game did I create? And now how am I going to fix them? It is my responsibility to make sure my boys have learned. It is not enough to show a skill to an athlete, as a coach you need to make sure they understand and master it. It’s a common mistake to underestimate the number of physical and verbal repetitions are needed to be able to execute a move in a tournament match. The wrestler may look proficient and execute the movement on a compliant partner in practice, but their is a huge gap when it comes to being able to hit it on someone who does not want you to do it in competition. What is overstepping? Expecting your wrestler to perform at level that his training has not prepared him for. Wrestling is unforgiving. You will not find a short cut. You have to put in the time. There is a rule I use to remind myself of this concrete fact, it’s called the “10,000 hour rule”. Malcolm Gladwell discovered some very solid math when doing research for his book Outliers. He discovered if you want to be the best in the world at what you do it is going to take about 10,000 hours of beating on your craft. Which on average takes 10 years to complete. In my experience in the competitive sports world I agree with his finding. You may see some early success in wrestling, but if you are winning all of your matches, then you are in the wrong tournaments. There is always going to be somewhere at a higher level than you. Someone who has put in more time training, has more matches, and has put forth tremendous effort the entire way. Asking a wrestler with 3 years to defeat a 10 year wrestler who has won everything is unreasonable and overstepping. It won’t happen. So, when your wrestler loses. Take a deep breath. Detach your emotions. Analyze the variables. Figure out which variable is highly correlated to the loss, AND you can do something about it in the near future. For example, if your wrestler lost due to technique, don’t get mad at the boy during the tournament. Just take notes, then go back to the training room and fix the technique in the coming weeks. If your wrestler lost because he is a second year wrestler, and his opponent is a ten year wrestler, then just be patient. Your boy will be the ten year wrestler some day. What’s even more daunting is to learn overstepping in training. It really does take a trained mind and eye. A seasoned coach knows how much is enough, he knows what he could do when he use to train, he knows what the best in the world did with their training, and he knows what beginners can do in training before they break mentally and physically. You might say that’s impossible, and you are right, even the seasoned coach doesn’t know exactly to the rep, minute, and pound, due to the fact that every individual can handle different quantities of work. BUT, his educated guess is a million times better than the rookie dad/coach. This is where the rookie dad/coach has to eat some humble pie, do a ton of research and training himself, and or let the veteran coach do his thing. Alright, dads of wrestlers, here’s the bottom line: coaching our boys is a grind, just like the sport itself. It’s on us to make sure they’ve learned, not just been shown, and that means owning our part when they hit the mat and come up short. Losses sting, but they’re mirrors—showing us where our training fell apart, where we misjudged their readiness, or where we forgot that 10,000-hour rule. Take that deep breath, ditch the emotional baggage, and get back to work. Fix the technique, tweak the reps, and be patient—your boy’s ten-year mark is coming, and you’re the one paving the way. Overstepping’s easy; coaching smart takes guts and time. If you want to dig deeper into this—how to train without breaking them, how to analyze without yelling—I’ve got an online seminar this Thursday night at 8pm eastern time. Find it here: https://www.champions-path.com/store/p14/cp-seminar.html Drop in, bring your questions, and let’s figure this dad-coach thing out together. See you there. -Coach Dane Whitted
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Mastering the push-up is essential for building upper body strength. Here are key insights to improve your technique:
Hand and Elbow Position
Execution Tips
Modifications for BeginnersIf you find it challenging:
Common Mistakes Keep your butt down! A straight body alignment is vital for an effective push-up.  This article was published in the Performance Menu Journal by Catalyst Athletics.
 Warm up
1 Round 15 Air Squats 15 Cobra to Downward Dogs 15 Toes to Sky 10 Each: Shoot Sprawl Shoot Scramble Drill (sprawl, sit-out, hip heist, circle, shoot) Forward Roll Back Roll Cartwheel Handstand Walk Front Handspring Bridge Flip Bridge Flop Kip Ups Technique Drills 10 Each From Bottom: Turn Ins Switches Stand-Ups From Top: Tight Waist Arm Chop Spiral Ride Ankle Ride Pins: Crossface Cradle Near Side Cradle (Bow and Arrow) Arm Bar Half Nelson From Neutral: Pummel (3 swims + 1 Duck Under) Double Leg Single Leg Firemen's Carry Shoot Sprawl Reaction with Partner Snap Down Go Behind Breakdown of the day Pin of the Day Escape of the Day Live Wrestling 10 minutes minimum total 10 Rounds 1 minute on, :30 sec off Cycle through these starting positions: Neutral Leg Riding Re-bar Head Inside single (both wrestlers on knees) Front Head Lock Cow Catcher Referees Position Strength: 5-3-1-20 Back Squat *Work up to a heavy single. Then do one back off burnout set of 20. The set of 20 should feel terrible. Use to it build mental toughness. The same mental toughness required to go for one more takedown in the third period when you have nothing left. Metcon: 5 Rounds 2:00 Airdyne Bike 2:00 Rower *This is suppose to be a long slow grind. Working on aerobic capacity. You don't to go fast, just keep moving and give your lungs a good workout.  Wrestling matches are won and lost based on an athlete's ability to control their opponent, generate force, and maintain their performance over an extended period of time. If skills and conditioning are equal, the stronger wrestler will win. Strength training is a necessity for wrestlers who want to see their full potential and be as successful as possible in the sport. Strength training is essential for improving an athlete's overall physical capacity including power, endurance, and speed. Wrestling requires athletes to use a wide range of movements and muscle groups, including pushing, pulling, twisting, bending, and jumping. To perform at their best, wrestlers need to develop functional strength that can be applied to these movements in a sport-specific context. Strength training also helps to improve an athlete's injury resilience and longevity. Wrestling places a significant amount of stress on the body, and athletes who are not adequately prepared for this stress are at risk of developing injuries. Strength training helps to improve joint stability, muscle strength, and mobility, which can help to reduce the risk of injury and improve an athlete's ability to recover from injury. Furthermore, strength training will help to improve an athlete's mental toughness and confidence. Wrestling is a mentally challenging sport that requires athletes to push themselves beyond their physical limits. Through strength training, athletes can develop the mental resilience necessary to overcome physical and mental barriers. Table of Contents
Top 5 Strength Moves for Wrestlers The athlete’s body needs to be strong in these fundamental motor recruitment patterns: push, pull, squat, hip hinge. To build explosive power and strength, wrestlers should incorporate these top 5 exercises into their training regimen:
Incorporating these movements into a wrestler’s training program can be as simple as choosing one of these movements per day, then executing 3-5 heavy sets after wrestling practice. Periodization for Wrestling Strength Periodization involves structuring your training program into distinct phases, each with specific goals and adaptations. It is important to note these phases have more similarities than differences. Do not make the mistake of completely eliminating strength training during the competition phase, for example. Here's an example of a periodized plan for wrestlers:
Bodyweight Moves for Wrestling Power In addition to improving functional strength and neuromuscular coordination, bodyweight exercises also help wrestlers develop body control and awareness. Being able to control one's own body is essential before trying to control someone else's body in wrestling. Bodyweight exercises require athletes to move their own bodyweight through various planes of motion, which helps to improve proprioception and spatial awareness. This, in turn, helps wrestlers develop better body control and movement efficiency, which are critical for success in the sport. Incorporate these bodyweight exercises into your training routine to build functional strength without the need for equipment:
By incorporating these top strength moves, periodization techniques, bodyweight exercises, wrestlers can maximize their strength and performance while minimizing the risk of injury. Commit to a well-rounded training program and prioritize proper technique and recovery to ensure long-term success in the sport of wrestling.  Strategic Energy System Utilization
Interval training remains a cornerstone in athletic performance enhancement, owing much of its effectiveness to the understanding and application of the body's complex energy systems. This article focuses on harnessing the power of the three core energy systems – the Phosphagen, Glycolytic, and Oxidative Systems – within the context of interval training. By scrutinizing the functions of these systems in different intervals, we lay the groundwork for refining training routines, managing energy resources more efficiently, and improving recovery rates.
Now, why are these energy systems important for athletes? Understanding and training the right energy systems can significantly improve athletic performance. Different sports and activities require different energy systems. For instance, sprinters and weightlifters rely heavily on the phosphagen system, middle-distance runners (400-800m) use a mix of the glycolytic and oxidative systems, while long-distance runners primarily use the aerobic system. Wrestlers use all 3 energy pathways all the time. Strategizing energy use is crucial in many sports. For instance, an athlete might need to conserve their ATP-CP and glycogen stores for a final sprint at the end of a race or in a wrestler's case for full speed scrambles. Understanding the energy systems can help athletes and coaches make such strategies. Training specific energy systems can lead to adaptations that enhance performance. For example, high-intensity interval training (HIIT) can improve the efficiency of the glycolytic system and increase the anaerobic threshold (the intensity level at which lactic acid starts to accumulate in the blood). Long-duration, low- to moderate-intensity training can improve the efficiency of the oxidative system, enhancing endurance. Nutrition strategies are also linked to the energy systems. Athletes often use dietary strategies to optimize the fuel available for each energy system. For instance, carbohydrate loading can replenish glycogen stores, potentially benefiting activities that rely on the glycolytic and aerobic systems. Where as creatine loading can help replenish creatine stores and ensure the phosphagen system is ready to go. Understanding the "Work : Rest" RatiosThe work:rest ratio you choose for interval training can significantly impact the physiological responses and adaptations that occur. Here's a deeper look at each ratio and the scientific basis for how they work: 1:1 Ratio In this scenario, the duration of work is equal to the duration of recovery. For example, 30 seconds of intense effort followed by 30 seconds of rest. This ratio allows for near-full recovery, which is important for maintaining high-intensity efforts during each work period. It primarily stresses the glycolytic system (anaerobic system), which breaks down glucose for energy when oxygen is scarce. A common method I use to implement a this ratio is by watching a running clock and timing the first round of a conditioner. However long the first round takes becomes your rest. For example: 5 Rounds (1:1, W:R) 10 Power Clean and Jerks 135lbs 15 Cals on Assualt Runner Rest Complete each round as fast as possible. If the first round takes 1:30, then rest for 1:30 between rounds. Feel free to round up or down a few seconds to make the math easier. Over time, training with a 1:1 work:rest ratio can lead to various adaptations, including increased anaerobic threshold and improved efficiency in anaerobic energy production. This can translate into improved performance in sports and activities that require sustained high-intensity efforts. 2:1 Ratio Here, the work period is twice as long as the rest period. For instance, one might do 1 minute of high-intensity work followed by 30 seconds of rest. This ratio is more challenging because the rest period is shorter, limiting recovery, therefore this one will hurt the lungs the most and be very difficult to maintain the same intensity round after round. As such, it stresses both the anaerobic and aerobic systems, leading to adaptations in both energy pathways, enhancing the ability to maintain high-intensity efforts for longer. It can also help improve the efficiency of oxygen usage, leading to improvements in VO2 max (the maximum amount of oxygen the body can utilize during intense exercise). The most famous example of this ratio is the Tabata protocal. Which is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Typically you want to use one full body movement for all 8 rounds like burpees, airbike, rower, snatches or cleans. 1:2 Ratio This ratio is used with repeats(when you want each round to be the same speed), with the rest period being twice as long as the work period. It can be used by beginners or in sports-specific training where the nature of the sport involves bursts of high-intensity effort followed by longer periods of low-intensity effort. This ratio primarily stresses the phosphagen system (another anaerobic system), which provides energy for short, intense bursts of effort. Training with a 1:2 work:rest ratio can lead to adaptations such as increased phosphocreatine stores and improved power output. This can enhance performance in sports and activities that require short, explosive movements. A typical example are 8x400m repeats on the track. Say it takes you 1:10 to run a 400m, you would rest for 2:20. The goal is to be able to eventually run all 8 laps at 1:10 with the 2:20 rest, if you cannot. Then progressively shrink the rest period week after week until you can run 1:10 laps consecutively with no rest. You can use this method with any conditioner you prefer. 1:3 or 1:4 Ratios These ratios are used in training programs designed to improve anaerobic power or speed, like sprints and heavy lifts. The long rest periods allow for almost complete recovery, which is crucial when the goal is to maximize speed or power during each work period. Such ratios stimulate the phosphagen system extensively. Adaptations from this training can include an increased ability to regenerate ATP quickly, which can improve performance in high-power, short-duration activities. "Macho Man" is an example of this ratio. This is an extremely challenging workout that will test your ability to bounce back between sets and continue to generate high levels of power. Every minute on the minute for 20 minutes complete this complex: 3 Power Cleans 3 Front Squats 3 Push Jerks *This complex will take about 15 to 20 seconds to complete. This will give you 40 seconds of rest, which is a 1:3 ratio. Use the heaviest weight possible, but make sure you can complete all 9 reps unbroken almost every round. If you have to take small breaks mid complex in the last few rounds or so, that is fine as long as you complete the complex within the minute. Keep progressing the weights week after week by small increments. A good general starting point is 50% of your body weight. Than work up from there. How Wrestlers Can Maximize Work Capacity For A 6 Minute MatchWrestlers, both at the high school and college level, often face the challenge of maximizing work capacity for an entire match. A time frame like 6 minutes, is long enough to put a heavy demand on the aerobic energy system. However, the wrestler is constantly changing gears throughout the match depending on the position, and will need to use max strength and max speed as frequently throughout. Which means the anaerobic energy sytem has to be highly trained also. This does not mean we have to isolate and train each energy system individually. This would be extremely time consuming. It would also not be sport specific to the wrestler. Instead of segmenting training into a lifting session, and then a "cardio" session, it is a good idea to combine the two into a conditioner. For example: 3 Rounds for time Run 400m 25 GHD Sit-Ups 5 Deadlifts 405lbs These types of workouts produce an extremely important adaptation to a wrestler. The ability to produce high end strength while the cardiorespiratory system is taxed. The Power of the 1:1 Work-to-Rest RatioA key aspect of improving your performance in the ring is the implementation of a solid work-to-rest ratio. A good starting point for wrestlers is the 1:1 ratio. This allows for a substantial amount of recovery and helps an athlete maintain a high intensity of work throughout the full 6 minutes. In practice, this might mean alternating between 1 minute of intense work and 1 minute of rest, repeated three times. The "work" period should be challenging but sustainable, while the "rest" period can involve either complete rest or low-intensity activity. For Example: 3 Rounds (1 minute max effort each) Burpees Rest 1 minute Cals on Rower Rest 1 minute Cals on Runner Rest 1 minute Customizing Your Training RegimeBear in mind, though, that this 1:1 ratio is just a starting point. Each wrestler is unique, and the optimal work:rest ratio can vary based on your specific sport, training background, and individual physiology. Therefore, it's essential to regularly monitor your performance and adjust the work:rest ratio as needed, based on how you respond to the training. Moreover, in wrestling, like in many other sports, the ability to recover quickly between bursts of effort is crucial. Therefore, while it's important to train for the specific time domain of the sport (6 minutes, in this case), incorporating shorter work:rest intervals (like 2:1 or even 3:1) into your training will be beneficial to enhance recovery between efforts. Here is a strategy for balancing the different interval ratios and total time domains a wrestler needs. Make sure throughout the week and training cycles you are alternating between high speed, medium speed, and slow speed conditioners. Also alternate between short (5 minutes or less), medium (about 15 minutes), and long (over 20 minutes) conditioners. And finally, alternate between light (less the 60% of max), medium (60% to 80% of max), and heavy (over 80%) lifts. Constantly varying these parameters will make sure wrestler's have the balanced engine they need.  This is a list of must have strength skills and strength level goals. These movements can take a very long time to master, as well as the strength level goals. For reference at my peak performance I weighed 205lbs and these were my numbers: Squat: 450 Front Squat: 380 Overhead Squat: 305 Bench: 395 Deadlift: 550 Strict Shoulder Press: 250 Clean: 320 Jerk: 320 Snatch 235 Strict Pull-Ups: 21 Muscle-Ups: 18 Handstand Push-Ups 20 Toe-to-bar 25 Handstand Walk: 60 feet      Today, we're going to delve into a topic that's been a subject of debate for quite some time - weightlifting for kids. Now, I know what you're thinking. "Isn't weightlifting dangerous for kids? Won't it stunt their growth?" Well, let's break down the myths and get to the facts. The Truth About Weightlifting and KidsFirst off, let's clear up a common misconception. Weightlifting is not inherently dangerous for kids. In fact, it can be incredibly beneficial when done correctly. The key here is "correctly." It's all about proper form, appropriate weight, and adequate supervision. Now, I'm not just pulling this out of thin air. I'm a certified strength and conditioning specialist, and I've spent countless hours studying and working in the field. I've seen firsthand the positive impact weightlifting can have on kids, from improved strength and coordination to increased confidence and discipline. The Role of Weightlifting in Physical DevelopmentWeightlifting can play a significant role in a child's physical development. It can help build strength, improve athletic performance, and even reduce the risk of injury in other sports. But it's not just about physical benefits. Weightlifting can also help kids develop discipline, perseverance, and a sense of accomplishment. Now, I'm not saying we should have our kids lifting heavy barbells right off the bat. It's crucial to start with light weights and focus on proper form and technique. As their skills improve, we can gradually increase the weight. But we should never push them to the point where their technique suffers. The Controversy Surrounding Kids and WeightliftingDespite the benefits, there's still a lot of controversy surrounding kids and weightlifting. Some people believe it's dangerous and can cause stunted growth. But here's the thing - there's no scientific evidence to back up these claims. In fact, the American Academy of Pediatrics states that strength training is safe for kids, as long as it's done properly and under the supervision of a qualified adult. So, why the controversy? Well, it's mostly due to misinformation and a lack of understanding about weightlifting and physical development. The Importance of Proper Technique and SupervisionWhen it comes to weightlifting for kids, proper technique and supervision are crucial. It's not about how much they can lift, but how well they can lift it. Starting with bodyweight exercises like push-ups and sit-ups can help kids develop good form and understand the basics of strength training. As they get stronger, we can introduce light free weights, always ensuring they're using proper form. Remember, the goal here is not to push them to their limits, but to help them gradually build strength and confidence. The Bottom LineSo, is weightlifting safe for kids? Absolutely. But like any physical activity, it needs to be done correctly and responsibly. With the right approach and guidance, weightlifting can be a great way for kids to improve their strength, boost their confidence, and develop healthy habits that will benefit them for a lifetime. And remember, if you have any questions or need help training your child, don't hesitate to reach out. I'm here to help your kid become a supreme athlete and dominate in their sport. Frequently Asked QuestionsAt what age is it safe for children to start strength training?
According to the Mayo Clinic, children can start strength training as early as 7 or 8 years old, but it is important to focus on bodyweight exercises and proper form. Before starting any strength training program, it is recommended that children receive clearance from their pediatrician and work with a qualified trainer to ensure their safety. What are the benefits of children lifting weights? Strength training can offer many benefits to children, including improved bone density, increased muscle strength and endurance, improved sports performance, and reduced risk of injury. Additionally, strength training can help children develop healthy habits and boost their self-esteem. Are there any risks associated with children lifting weights? While there are risks associated with any physical activity, when done properly, strength training is generally safe for children. It is important to ensure that children use proper form and are supervised by a qualified trainer to prevent injury. Additionally, children should not participate in powerlifting or weightlifting competitions until they have reached physical maturity. How much weight should children lift when strength training? The amount of weight children should lift when strength training varies based on their age, size, and fitness level. Generally, children should start with bodyweight exercises and gradually increase the weight as they become stronger. It is important to use proper form and not lift weights that are too heavy, as this can lead to injury. What types of strength exercises are appropriate for children? Bodyweight exercises such as push-ups, squats, and lunges are appropriate for children, as well as exercises using resistance bands or light weights. It is important to focus on proper form and avoid exercises that put too much stress on the joints or spine. Can strength training for children improve sports performance? Yes, strength training can improve sports performance by increasing muscle strength, endurance, and power. Additionally, strength training can help prevent injuries by improving joint stability and reducing muscular imbalances. However, it is important to ensure that children are using proper form and not overtraining, as this can lead to injury and decreased performance. |
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