First Year Wrestling

Question
QUESTION: Dear Coach Raphael

         I am a first year wresteler in my senior year of High school. I am going to be going in to the 171 weight class, I currently weigh 177. I was hoping that you could give me some advice on how to handle my first year. Normally this would be a crazy question, but I also have previous martial arts experience. I am currently doing Judo and Jujitsu, so I am flexible, along with longer limbs and strong tendons. I was wondering if their are any moves that I could incorporate from these two branches into my first year, along with tips you can offer.

ANSWER: Hey Elijah,

Thank you for your question. Being that this is your first year, you may be at a disadvantage simply because of rules that you must learn, tactics, and because of experience issues.Hwever, I am never one to argue for a warrior's limitations. Utilizing your judo experience will be the most available resource that will bring you up to speed the quickest. I would utilize foot sweeps and hip tosses to pin an opponent off of the takedown - this will get you on and off of the mat in fine fashion , and also conceal that you are a first-year wrestler. You should also concentrate on defending your stance, learn to control the tie-up positions, and controlling your opponent/s head when defending against his attacks. Be like a cat at all times, (balance first - kinetic awareness), and always be aware of what your feet are doing. Learn to shoot quick double-leg and single leg attacks - learn how to stand up from the bottom position, utilize several rolls ( similar to keylocks (jujitsu-style), and finally, learn how to pin your opponent quickly, utilizing near side cradles with your long limbs. I would hang from a pull-up bar for the goal of 2 minutes, every other day, to develop amazing strength and mental toughness virtually overnite. Develop your cardio to be second to none. If you are able to wrestle hard without having to pace yourself because your physical conditioning is superior to your opponent, you will be tough to deal with. Have your coach assess what your strengths and weaknesses are, and put together a quick tactical plan to bring you up to speed. Also check out my websites for energy concerns,(http://opp.sunrider.com/healthessentials) for the ultimate training meal ( Vita-Shakes) and (http://rmcdonald7.qhealthzone.com) for "Perfect Water" and EXS energy drinks. Keep me posted on your progress. Work hard and expect the best!

Yours in the Quest for Gold,

Coach Raphael

---------- FOLLOW-UP ----------

QUESTION: I just had the first day of practice today. I was able to hold my wind and etc with only a bit of effort. I can already tell from the first day of practice that I have a good cardio, along with being the most stubborn person it comes to refusing to lose. I feel that I am catching on quickly already, I actually have our first meet next saturday, with around 5 schools going to attend. One of my first questions would be why sould I hide being a first year wresteler? Along with what kind of diet or if any I sould implement to cut down weight. I currently weigh around 178, and for a week to cut 7 pounds if that is too much too soon.

ANSWER: Hey Elijah,

Congratulations on what sounds like a great start. I would start eating baked foods in moderation (chicken)- probably the easiest way to make the transition into cutting weight is eat smaller portions, and run at least two miles after your last meal in the evening. This will cause your body to go into calorie debt and make you drift pounds overnite (lose). Cut out all sugar in your diet except for sugar provided by fruit, apples, oranges, etc. Be sure to drink plenty of water to stay hydrated at all times. As far as broadcasting that you are a first year wrestler, I would not be concerned with that because the opposing coach will tell his wrestler that, which will ultimately make your opponent underestimate you - which is to your advantage. Just remember the longer that you stay on the mat with an experienced wrestler, the more that will be a disadvantage to you because you give him a chance to figure out how to beat you. As a rule, develop a style that gets you on and off the mat quickly - this will give less time to scout you from match to match, especially during tournament scenarios. Stay relaxed and have fun - you will do just fine.
Keep me posted and continue to work harder than anyone else!

Yours in the Quest for Gold,

Coach Raphael

---------- FOLLOW-UP ----------

QUESTION: It has now been a couple weeks into the wresteling season, I am already starting to shine a bit for my determination and refusing to quit, one of my best friends is the top 205 wresteler at our school, me and him train together all the time, he is helping me get use to wresteling someone stronger and better than me, along with helping me train my ability to twist and move out of situations. I did good at our first match, I beat the kid by a pin, but the second guy I wresteled was a 6'4 black guy with about 20 pounds on me, along with 4 years experience (it was a scrimmage) I still did good when it came to rolling on the mat with him, I almost got him witha  reversal pin when he had my legs in the air I still kept rolling him onto both of his own shoulders. Our first real match was this saturday but I missed it because I missed weight, I weighed 176, I am losing lots of fat but my body is building muslce faster than I can burn the fat. I am going to start practicing wearing long sleeves and long pants now. Along with being the chacter with the most heart I am also the sweatiest member of the team lol. No one can keep a hold onto my body to even put me where they want me, I guess thats an advantage as well.

Answer
Hey Elijah,

It sounds like you are off to a good start. I am sure that you know by now that not making weight for a match is a cardinal sin. This discipline just comes with the territory. Try not to lose to much water weight because that is not healthy. Keep putting on muscle and your metabolism will kick in an burn calories for you. Your natural ability to adapt seems to be serving you well against your initial opponents. Continue to work hard with the 215 pounder and your skills will  continue to grow by leaps and bounds. Keep up the good work!

Yours in the Quest for Gold,

Coach Rae-Rae