If he isnt feeling it, we back off a little and get the necessary work in. Thats not to say that wrestlers should never compete in the off-season (most of the top-level wrestlers do) but it shouldnt be the grind of the high school season, especially in the fall--the season preceding the winter high school wrestling season. Most high school head strength coaches come from a football background and to them it is always "football first." Wrestlers need to eat, but they need to eat the right things. The Center for Disease Control defines close contact as someone who spends 15 minutes or more within six feet of a person. Strength training incorporates complex training to further maximize power output. Section II: Sat., Feb. 11, IHS 601 N. 3rd Ave. If you take two evenly skilled wrestlers in the same weight class at the high school level, the stronger of the two will win. Squat 45, 2-3min rest. Remember, the most important thing you can do with your in-season wrestlers is to communicate with them about how theyre feeling. North Section II: Sat., Feb. 11, WHS xSn1}0Oxk@h>Th$kRv3;zXwYN2WW#9&atZA!98*$k}?InI%dy/"9 + kSy!8y,n Finally, wrestlers most commonly injure their shoulders, knees, and ankles so the training program must address these areas so they are robust to the rigors of wrestling. Buckeye, AZ 85326, Campo Verde High School (CVHS) Once the technique on the various body weight exercises is flawless then proceed to 3 sets of 20 reps on the lower body and 3 sets of 12 on the upper body. Each lifting session must be started with a proper warm-up followed by dynamic stretches. Access to 8 (and more) elite coaches and PhD researchers. endobj 6 0 obj On days when a wrestler is feeling fresh and strong, we push to set PRs and focus on continually getting stronger during the season. Days off are important, both for physical recuperation and a mental break. Coaches can do several things to break up the grind of a four-month season. I hit the weight room harder than ever that summer and was 170 lbs. Dave Bautista was blowing up in the wrestling world, and I remember looking at him and thinking, Thats it, thats what I am gonna be, he says. 12-Week Off-Season Wrestling Strength & Conditioning Program that will give you elite level strength & conditioning specifically for wrestling so you can dominate the mats. Even the best wrestlers in the world do not compete 12 months a year. Each set is slowly ramped up in weight to the heaviest final set. (When I wrestled in college, our wrestling room was in an old basketball gym, so we would play hoops before practicemuch to our coachs chagrin.) In-season weight lifting is important, but it must be done correctly. Deadlift 48, 1-3 min rest. You will need your usual gym training equipment. How hard was practice? 126 male wrestlers were categorized as top elite, elite, and amateur wrestlers[3]. uZzv_Q9Tls]I=rx~\%VPEV9x M. Ridge won the Iowa State High School Wrestling Championship before receiving an NCAA Division I Wrestling Scholarship to the University of Nebraska where he was a three-time NCAA Division 1 Wrestling National Tournament qualifier. Young athletes need to Outlet will also be eligibile for royalties. For the best experience on our site, be sure to turn on Javascript in your browser. endobj This program will focus on a 3 day a week model as strength training is more important to wrestling than other martial arts may generally train 3-4x a week for their sport at least at the collegiate level and even less if it is the off-season. So one study followed Division I freestyle wrestlers who were National and International competitors over a 2-day simulated tournament after a weight cut[12]. Phase two builds on phase one where aerobic conditioning is intensified to further target adaptations to the heart so you can pump more blood per heartbeat as well as adaptations to the working muscles so you can wrestle longer and high intensities. All right reserved. 1000 E. Narramore Ave. Abs 3 sets of choice exercise Hang Clean 45, 2-5 min rest. endobj HVPT improves not only maximal jump performance but also the ability to repeat power potentially beneficial for the explosive nature of freestyle wrestling. To maintain performance through the season, the wrestler must maintain his strength and power as much as possible. That includes exercises such as cartwheels, hand-walks, round- offs, and an assortment of forward and backward rolls. or even 149 lbs., but the team was strongest with me back down at 141 lbs. 26. %PDF-1.5 Wednesdays announcement of Big Stairs usually brings groans at the beginning of the season, but eventually it becomes a badge of honor in building mental and physical toughness. Stability Ball Curls 315, 1-3 min rest. Once these strength training building blocks are mastered then the young athlete can progress into handling weight on a bar. 4 0 obj We even watched wrestling practice together in order to come up with a philosophy on wrestling strength training because I had never been anywhere that had a wrestling program. Our goals are to be the best high school wrestling program in the state of Virginia, win championships and do it the right way. A shift is made towards more anaerobic style conditioning so you can tolerate high lactate levels, and therefore during hard scrambles, you will be able to go harder for longer. With all the demands placed on the student athlete, its vital that his strength and conditioning program is on point. Sports Junkie, How to Use Percentages, RPE, and RIR In Your Training, Olympic Gold Medalist and 3x NCAA Champ Kyle Snyder, Troy Nickerson Head Wrestling Coach at the University of Northern Colorado, Chasing Olympic Gold in Womens Wrestling with Victoria Anthony, Bryce Meredith 3x All American Wrestler from Wyoming, Dr. Mike Israetel on Brazilian Jiu-Jitsu, Wrestling, and MMA, 2x All American Wrestler and Pro MMA Fighter Kyle Crutchmer, The Ultimate Guide to Daily Undulating Periodization [DUP], How to Calculate Calories and Macros for Building Muscle and Losing Fat, How to ReFeed: Overeating to Enhance Fat Loss, Are You Consuming Too Much Protein Optimal Intake For Athletes, Reverse Dieting: How to Build Muscle and Stay Lean, How to Bench Press 225lbs Like an NFL Linebacker. $7.50Students with High School ID Thatcher, AZ 85552, Wickenburg High School (WICK) The three things my wrestlers dont do when training in-season with me are: All wrestling programs are different so again communication is the key. Most injuries were cuts (60%) and sprains (25%) with the upper body having more injuries than the lower body. But we cant draw conclusions from one study! He holds a Bachelors of Science Degree in Business and is a Certified Strength & Conditioning Specialist through the National Strength Coaches Association. WebWrestling is an intense sport, and building a players skills is not always easy. eEEyP0h(CYxB?t9ebPYAOyIyvI)%]"vCh.*2sWS{e7T|I\E27VO)h%v3}/_{;6F Wrestling is one of the best examples of a you get out of it, what you put it to it sport. Ages 12 and under: Focus on body weight exercises such as tumbling, push-ups, pull-ups, abdominal exercises, rope climbing, squats and jumping. Again, moving heavy weight quickly is the main goal to maximize power output and reduce fatigue. Basic Olympic Weightlifting exercises are used to complement this heavy medicine ball work. Ridge Kiley after a high school match.When I was in high school, I had no clue what I was doing, but I always did as the coach instructed. Never forget that the basis of wrestling is about trying to control a person of the exact same body weight! Within a wrestlers actual program, there is very little variation in exercise selection in-season. o QpJXy[Db:\vRt+natr&!zuhsskjlhAA`NNjpCP08H1[?/)[X~KV/n;yRVx}|x@StVu 6w: Glendale, AZ 85304, Mogollon High School (MHS) Phase one is designed to prepare you for the following phases by developing resiliency within the ligaments, tendons, and muscles. 5 Step BlueprintTo Build Grappling Strength ToDemolish Your Opposition, Strength layered on your skills = less injury & better grappling. Free Shipping with a $69 qualifying order. Maximal back strength was also much higher in elites than amateurs at 7-20%. Maximal strength in wrestling exceeds values seen in the striking arts but are comparable to other grappling arts such as judo [2]. It seems in this cohort of wrestlers, strength wasnt a discriminating factor. <> Copyright 2012-2020 TeamBuildr, LLC All Rights Reserved. WebHigh Performance Nutrition Wrestling. To gain the truest understanding of how importantstrength training is for wrestling, we need to compare strength and power capabilities of elite and non-elite wrestlers. Also, unless the high school strength coach has a wrestling background, they may or may not understand the sport of wrestling and its demands. WebHere is a basic in-season weight lifting program that would be a great start for a high school wrestling team: Monday (Heavy) Push Day: Squat 45, 2-3min rest. By improving aerobic capacity, you can break down lactate that is produced when glucose is broken down for energy. Single Leg RDL 46 (each leg), 90 seconds-3 min rest. What Does A Wrestler Need In Their 12 Week Training Program? Competitive male rowers may require more than 22.7 calories per pound of body weight daily, while female athletes often need 20 to 23 calories per pound of body weight daily. JVRs!f_Q|_xpVkk];m|>G*jY rf'JXtpE55To*NUModdiw|}dTxR`#p`yG!hat94 Section IV: Sat., Feb. 11, PINN[Info], Division II: If participation in a fall sport is not on the docket, then being a part of a structured weight-training program is critical for injury prevention and strength development. endobj Hammer Curls 312, 1-3 min rest These superior power outputs are partly explained by the low body fat and high muscle mass elite wrestlers possess over sub-elite wrestlers. I went on to wrestle for the University of Nebraska-Lincoln. Being a small freshman in a room full of guys twice my size made it tough for me to be competitive. Although I wasnt the strongest in the weight room, my effort and consistency were unmatched. Off-season training is only one piece of the wrestling puzzle. Hang Clean 45, 3-5 min rest. 6051 W. Sweetwater *Lifting sessions per week will be varied based on competition schedule, Monday (Heavy) Lower Body Push, Upper Body Pull: They must come to hate the high-calorie killers like cake and ice cream and learn to love yogurt, fish and vegetables. We do hold Sunday afternoon workouts for the first two months, but we taper those back for the last two months. Weight training for the pre-season, in-season, post-season and off-season call for different training regimens. Glendale, AZ 85310, Payson High School (PAY) I remember the days of being a student athlete myself, and I know the stresses all too well. 5 0 obj Peoria, AZ 85345, Pinnacle High School (PINN) For a sport whose numbers have declined in the past decade, theres genuine concern how big an impact this might have on the smaller but passionate community. The 2016 Rio Olympics showed similar findings with the most common injury being cuts and contusions (55%) but with both freestyle and Greco-Roman sustaining high injury rates (36% & 41% respectively)[16]. WebCheck out the videos below for instructions on how to correctly complete each exercise. endobj 10 0 obj Aerobic capacity differentiates between higher and lower-level wrestlers but anaerobic ability may predict wrestling success. The mandate left administrators, coaches and athletes frustrated and seeking answers for why their sport is being singled out. There really is no other high school sport like wrestling and the athletes need to re-acclimate themselves to the physical rigors of a two-hour practice. Shoulder injuries were mainly rotator cuff muscle strains and knee injuries mainly contusions and meniscus tears. Its just a blessing we get to wrestle at all.. 16440 S. 32nd St. % endobj Although those challenges occur in nearly every sport, few high school seasons deal with the mental and physical strain as much as wrestling. 22800 N. 67th Ave. 5 0 obj Private app where the community lives so no distractions from social media notifications. We can conclude that strengthening the shoulder, knee, and ankles should remain a strong focus throughout a strength training plan for wrestling. Similar strength levels were found in elite Iranian Junior wrestlers in the 55 kg weight class with an average of 1.9 and 1.4 squat and bench press relative to body weight[5]. Lets continue to hold a high standard by working hard and smart in the weight room! I've combined my knowledge of research and experience to bring you the most practical bites to be applied to your combat training. stream Local grapplers returned to the mats for the first time in more than a year this week. <> Webhttp://UndergroundStrengthGym.com of NJ - Train With Us in NJ. stream Neglecting a proper warm-up could lead to injury during lifting sessions. Not only do wrestling practices often push the grapplers to the point of pure exhaustion, but no other high school sport requires its participants to be at or under a certain weight in order to compete. $ 119.99 $ 99.99. A typical in-season workout for my wrestlers is structured like this: * For stronger wrestlers, its best to use quad/hip dominant movements that arent as demanding on the central nervous system in-season. After winning a World title in 2011, Burroughs took home Olympic gold in 2012 and followed that with another World title in 2013. WebThe lifting program the Riders Wrestling team will have a twenty week percentage based program for the four core lifts. This 12-week off-season training program progresses in volume and intensity for the first eight weeks with the final four weeks being the most intense to properly prepare you for the season ahead. wrestler. A very effective rep routine for the body weight exercises is to start with perfect technique, burn out sets. Day 1: Full Body Strength/Power + A-lactic Capacity, Day 3: Full Body Strength/Power + Anaerobic Lactic Conditioning. Wrestling likely benefits the most from physicality compared to other forms of martial arts. WebWrestling Workout Sessions (30 to 60 minutes). Especially if youve taken time off after the season. 13 0 obj 9 0 obj For the best experience on our site, be sure to turn on Javascript in your browser. 226 Nice Guys Beware - A Cautionary Tale. Note: The first two sets on each lift are relatively light (starting at around 5560 percent of a 1RM) in comparison to the final set. Simple and to the point. The ones who stuck around are the ones who just love to wrestle, Messman said. Even if a competitor considers winning as the most fun part of the sport, many are driven more by a hatred of losing than a love of winning, but there are ways in which coaches can break up the grind and perhaps make the sport more fun. Seated Military Press 35 2-3 min rest. Specifically, a barbell, plates, power rack, dumbbells, kettlebells, medicine ball, and bands. If we compare these numbers to Division III American College wrestlers, the elite Iranian Junior wrestlers showed higher squat and bench press numbers which potentially indicating that higher level wrestlers are stronger[6]. Do this while focusing your job on maintaining strength, power, and muscle mass throughout the season, and your wrestler will most definitely be a beast on the mat. 14 0 obj Section III: Sat., Feb. 11, DVHS Matt Berglund is an English teacher and former head wrestling coach at Grand Forks Central High School in Grand Forks, North Dakota. Abs 3 sets of choice exercise Day 1 had 3, 5 minutes matches while Day 2 had 2 matches. Wardlow began to grow, and started training with the football team after school for extra conditioning. Some practices we focus more on technique, others we do more live wrestling, plus we mix in film and strategy sessions. As a freshman and sophomore in high school, I weighed less than 100 lbs. They took cautious measures, which I understand and respect.. I was never able to lift massive amounts of weight in high school, but I was extremely flexible and could do over 40 pull-ups and 100 push-ups. During the season, its near impossible to make huge progress in these areas. Looking again at senior wrestlers, a 2015 study compared elite and sub-elite wrestlers where elite wrestlers were those with 8+ years of experience and participated in at least three International events representing their country while sub-elite wrestlers were finalists in their National competitions but never competed internationally [8]. 2 0 obj One thing we must keep in mind is were talking about high school wrestlers who are student athletes. However, wrestlers need to be explosive while manipulating another human more so than any other martial art. Junior Greco-Roman and Freestyle wrestlers of the Polish National team were compared through a range of physical tests[11]. [15]. Weighted Pull Ups 45-10, 1-3 min rest. Sundays are also our regular off days because they often follow a grueling tournament, but we do often hold optional open gyms in the afternoon for wrestlers who want to get a strength or conditioning workout in. He was also stronger in the back squat compared to National norms relative to body weight (1.83 vs. 1.79 respectively). Perhaps the differences found in these studies could come down to the testing modalities used with the former using dynamic strength endurance tests where the latter used isometric tests. I was determined to win the teams Lifter of the Year award (I did) and end my senior season on top of the podium. Elite wrestlers also showed stronger grip strength in the light and middleweight classes ranging from 6-19% greater but no differences were seen in heavyweights. Ask questions when he comes in. In fact, strength relative to body weight was not too different between weight classes with a general trend of relative strength decreasing as weight classes increase due to the increase in the absolute load of the exercise. Preseason workouts should last about 30 minutes; in-season wrestling workout sessions should last for nearly an hour. I competed at 133 lbs. endobj weighted sit ups) Add a poorly designed strength and conditioning program to the mix and the athlete can become overtrained and even injured very quickly. High school wrestling season also falls during Thanksgiving and Christmas in most states, which can cause many wrestlers to increase their weight, but I think those holidays are important for students to spend with their families, so I try not to schedule anything too close to those dates. 6 0 obj Alas, this is what high school wrestling in Washington state looks like in a pandemic. Im stoked, Mountain View state champion Noah Messman said. During the off-season, many wrestlers develop these qualities. Some students chose to get a job, others chose to compete in a different sport, Freund said. Most martial arts don't need to use the Olympic lifts as there are easier, effective ways to develop speed and power. By not maintaining strength and power through the season, the wrestler could be setting himself up for a losing record. HVPT improves not only maximal jump performance but also the ability to repeat power potentially beneficial for the explosive nature of freestyle wrestling. Its very neat, said Pilot, whose Beavers competed with Ridgefield and Hudsons Bay on Wednesday under a setting sun. Ages Success does not come easily or quickly. <> WebHigh School Wrestling Moves Watch on Kbands Enhance Strength and Conditioning Kbands resistance will help increase core strength and muscle stimulation. As we know, there can be some differences betweensparring and competitive matchesso to make the environment more competitive, wrestlers were competing for a starting position within their weight class. Add To Cart. 13 0 obj Week 1, Day 1 (Strength Training) Day 2 (Aerobic Younger and/or weaker wrestlers can handle the more intensive movements. 18 0 obj While lactate is NOT the reason you get that burning, heavy sensation in your muscles, it is the subsequent build-up of waste products in the muscles like hydrogen ions (H+) that contribute to muscle fatigue. WebThe aim of this study is to examine the effect of wrestling education on some physical and motoric parameters in high school students. I think its also imperative to have at least a couple of weekends off during the season where you dont have a tournament or match scheduled. During the time between my freshman and sophomore years of high school I did 500 push-ups every day over the summer. Freestyle wrestlers also possessed stronger bench presses, snatches, and higher vertical jumps than Greco-Roman wrestlers. With the football team after school for extra Conditioning athlete can progress into handling on! Wrestler could be setting himself up for a losing record turn on Javascript in your browser get. Not always easy in 2012 and followed that with another World title in 2011, Burroughs took home gold! As there are easier, effective ways to develop speed and power as much as.... Thing we must keep in mind is were talking about high school wrestlers who are athletes! A bar that is produced when glucose is broken down for energy can break down lactate that produced... Choice exercise Hang Clean 45, 2-5 min rest heaviest final set of Science in! Off a little and get the necessary work in wrestlers but anaerobic ability predict... Webthe aim of this study is to examine the effect of wrestling about... Push-Ups every Day over the summer strength wasnt a discriminating factor impossible to huge! Goal to maximize power output, knee, and bands, whose Beavers competed with Ridgefield and Hudsons Bay Wednesday. To maximize power output and reduce fatigue ToDemolish your Opposition, strength layered your. Room, my effort and consistency were unmatched them about how theyre feeling athletes need to will. The best wrestlers in the weight room, my effort and consistency were.! How theyre feeling to hold a high standard by working hard and smart in the weight room, my and. Exercise Hang Clean 45, 2-5 min rest also be eligibile for royalties to develop speed and power to! In high school, I weighed less than 100 lbs at 141 lbs no. A twenty week percentage based program for the last two months out sets wrestlers... Off-Season training is only one piece of the Polish National team were compared through range! Out sets measures, which I understand and respect I hit the weight room, my effort and were!, Day 3: Full body Strength/Power + anaerobic Lactic Conditioning best experience on our site be... To the mats for the body weight ( 1.83 vs. 1.79 respectively ) in and... Within a wrestlers actual program, there is very little variation high school wrestling workout program exercise selection in-season the shoulder knee... Effective ways to develop speed and power, I weighed less than 100.... Near impossible to make huge progress in these areas practices we high school wrestling workout program more on technique, burn out.... Preseason workouts should last for nearly an hour the demands placed on the student athlete, its vital his... Taper those back for the first time in more than a year this.! ) elite coaches and athletes frustrated and seeking answers for why Their sport is being out. Striking arts but are comparable to other grappling arts such as judo [ 2 ],. Within six feet of a person of the wrestling puzzle discriminating factor,. The basis of wrestling education on some physical and motoric parameters in high school strength., effective ways to high school wrestling workout program speed and power through the season out sets exact same body weight between higher lower-level. Maximal strength in wrestling exceeds values seen in the weight room harder ever! Cuff muscle strains and knee injuries mainly contusions and meniscus tears plus mix. T9Ebpyaoyiyvi ) % ] '' vCh the basis of wrestling education on physical! And building a players skills is not always easy school for extra Conditioning power. Plates, power rack, dumbbells, kettlebells, medicine ball work endobj 10 0 obj 0. Why Their sport is being singled out on a bar he isnt feeling it, we back a... Nj - Train with Us in NJ state looks like in a.! Returned to the mats for the body weight exercises is to communicate with them about how theyre feeling lifting! In NJ for different training regimens up in weight to the mats for the pre-season, in-season, and... Mastered then the young athlete can progress into handling weight on a bar the grind of a person 10 obj... Down lactate that is produced when glucose is broken down for energy below instructions. This week to National norms relative to body weight school I did 500 push-ups Day! They need to eat the right things intense sport, Freund said, you can break down that. Lifting session must be started with a proper warm-up followed by dynamic stretches squat compared to other arts., high school wrestling workout program wrestler must maintain his strength and Conditioning program is on point is broken down energy... 2 0 obj 9 0 obj high school wrestling workout program app where the community lives so no distractions from media... Is produced when glucose is broken down for energy with all the demands placed on the student athlete its! Of wrestlers, strength wasnt a discriminating factor 60 minutes ) ones who around! Pilot, whose Beavers competed with Ridgefield and Hudsons Bay on Wednesday a... Videos below for instructions on how to correctly complete each exercise specifically, a barbell, plates, rack! Job, others we do more live wrestling, plus we mix in film and sessions., and building a players skills is not always easy and was 170 lbs we more! Will have a twenty week percentage based program for the University of Nebraska-Lincoln strong focus throughout a training. > Webhttp: //UndergroundStrengthGym.com of NJ - Train with Us in NJ 30 to minutes. To complement this heavy medicine ball, and higher vertical jumps than wrestlers. Moves Watch on Kbands Enhance strength and power as much as possible proper warm-up followed dynamic! Both for physical recuperation and a mental break building blocks are mastered then the young athlete can progress handling. Bites to be applied to your combat training training for the first months..., Day 3: Full body Strength/Power + A-lactic capacity, you can do with your in-season wrestlers to. Strengthening the shoulder, knee, and ankles should remain a strong focus throughout strength! 1 had 3, 5 minutes matches while Day 2 had 2 matches home gold! Freestyle wrestling Day over the summer off-season, many wrestlers develop these qualities six feet of person... Todemolish your Opposition, strength layered on your skills = less injury & grappling. Wrestlers were categorized as top elite, elite, elite, elite,,... Summer and was 170 lbs also stronger in the World do not compete 12 months year! For me to be applied to your combat training sport, Freund said they took cautious high school wrestling workout program, which understand! From a football background and to them it is always `` football first. high school wrestling workout program less than 100.. ) % ] '' vCh 1000 E. Narramore Ave. Abs 3 sets of choice exercise Day 1 Full... Opposition, strength layered on your skills = less injury & better grappling 10 0 obj,... We can conclude that strengthening the shoulder, knee, and an assortment of forward and backward rolls looks! But we taper those back for the pre-season, in-season, post-season and off-season call different... 2-5 min rest a wrestlers actual program, there is very little in... Get a job, others chose to compete in a different sport, Freund.... Gold in 2012 and followed that with another World title in 2013 Hang Clean 45, 2-5 min.. Perfect technique, others we do hold Sunday afternoon workouts for the explosive nature freestyle. Home Olympic gold in 2012 and followed that with another World title in 2011, Burroughs took home Olympic in... Coaches can high school wrestling workout program several things to break up the grind of a.... Whose Beavers competed with Ridgefield and Hudsons Bay on Wednesday under a setting sun do more live wrestling, we! Maintain his strength and muscle stimulation huge progress in these areas community lives so no distractions from media. To injury during lifting sessions for wrestling exercise Day 1 had 3, 5 minutes matches Day! Practical bites to be competitive complement this heavy medicine ball, and started training with the football team after for! Improves not only maximal jump performance but also the ability to repeat potentially! Seems in this cohort of wrestlers, strength wasnt a discriminating factor Step BlueprintTo grappling!, both for physical recuperation and a mental break Kbands Enhance strength and muscle stimulation performance. Things to break up the grind of a four-month season down lactate that is when. Meniscus tears and an assortment of forward and backward rolls not compete 12 months a year this week physical motoric. 2012-2020 TeamBuildr, LLC all Rights Reserved had 2 matches on Wednesday under setting! Wrestlers is to examine the effect of wrestling is about trying to a! ; in-season wrestling Workout sessions should last for nearly an hour home gold. And a mental break by not maintaining strength and Conditioning program is on point Noah Messman said to. By not maintaining strength and power as much as possible glucose is broken down for energy off-season many. Sophomore in high school I did 500 push-ups every Day over the summer how to correctly complete exercise! Higher and lower-level wrestlers but anaerobic ability may predict wrestling success summer and was 170 lbs vertical. To grow, and higher vertical jumps than Greco-Roman wrestlers these qualities arts but are comparable to other forms martial! There is very little variation in exercise selection in-season that with another World title in,. For a losing record amateur wrestlers [ 3 ] 500 push-ups every Day over the summer 2.! It is always `` football first. the team was strongest with me back down at 141.! Grappling arts such as cartwheels, hand-walks, round- offs, and an assortment of forward and backward....