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    Alpha Authentics - Wrestling

    TEN THINGS A WRESTLER CAN DO DURING A BREAK IN GROUP TRAINING AND COMPETITION

    TEN THINGS A WRESTLER CAN DO DURING A BREAK IN GROUP TRAINING AND COMPETITION

    Provided By: Alpha Authentics

    For athletes, a long stretch between team practices, workouts and competition can be challenging.  If you are on your own, what can you do to keep your skills sharp and training on target?

    We’ve consulted with experienced coaches to develop a brief list of things you can do to keep up with training in the meantime. Use them, modify them or ignore them. Whatever you do, keep training the best you can.


    #1 - RUN
    A great way to keep your cardio up, your weight in check and your socializing at a distance. Jog a comfortable distance. Try mixing in sprints, too. Sprint to a street light pole, then walk to a street light pole. Repeat.

    #2 - JUMP ROPE
    Three sets of two minutes each. Set #1 – Jump rope with one foot off the ground while keeping balance. Set #2 – Switch to the other foot, still keeping balance. Set #3 – Jump rope with both feet together.

Try to work up to the duration of a match, increasing the sets to three minutes each.

    #3 - CLIMB A ROPE
    Climb a rope at least three times per day.

    If you don’t have a rope to climb, get your hands on a grip strengthener, like this one. You might notice a difference in your grip within a few short weeks.

    #4 - DRILL
    Get outside, or get permission to find a corner in the house to practice shadow drilling or your stance in motion.

    #5 - BODY WEIGHT EXERCISES
    Push ups, pull ups, squats, lunges and sit ups. Search free workout videos online that can help you with body weight exercises that meet your needs and show you proper form and suggested frequency. If you have free weights at home, mix them into your routine.

    #6 - EAT HEALTHY
    Working or schooling from home is not an excuse to ignore your diet. Eat healthy. It will help with your training and immune system.

    #7 - STAY ACTIVE AROUND THE HOUSE
    Find different things you can do to help your parents or roommates. It could be rearranging furniture, Spring cleaning, pressure washing, lawn work…anything to keep you from endless hours of gaming. If you run out of things to do at your house, help a neighbor - just keep your distance.

    #8 - STAY ON SCHEDULE
    Get plenty of rest, eat at normal times, schedule your workouts, wake up and go to bed at the same time each day.

    #9 – WRITE DOWN YOUR GOALS
    While running, you should have thought about your goals. Now, write them down. Envision them. Train for achieving them. Get hungry for them. When it’s time to get back in the wrestling room with your team, you’ll be eager and have more of a purpose than ever before.

    #10 - HOLD YOUR TEAMMATES ACCOUNTABLE
    Check in with your teammates and ask what they achieved today. Have friendly competitions via phone or social media to help each other stay motivated and moving.

    Alpha Authentics is a sportswear brand with emphasis on custom wrestling gear. This blog is provided as a guide. Medical professionals should be consulted before performing any training exercises or dietary changes. And, always have adult supervision.

    NFHS UNIFORM RULES

    NFHS UNIFORM RULES

    SECTION 1 WRESTLERS’ UNIFORM
    ART. 1 . . . Wrestlers shall wear:

    a. a one-piece singlet cut no lower in the back or front than the level of the armpits and under the arms no lower than one-half the distance between the armpit and the belt line. If sufficient reason is determined by  the referee, a tight-fitting, short-sleeved or sleeveless undershirt of a single, solid color unadorned with no more than one manufacturer’s logo/trademark/reference may be worn under the one-piece singlet;
    b. either full-length tights, with stirrups, and close fitting outside short trunks or a properly cut one-piece uniform with a minimum 4-inch inseam and a maximum length of above the knee;
    c. a singlet with the top cut as outlined in (a) with full-length tights and stirrups. The uniform shall be a school issued uniform. (Photo 1)

    Full-length tights with stirrups are acceptable under a one-piece uniform. Any other undergarment that extends beyond the inseam of a one-piece uniform shall be a tight-fitting, single solid color, unadorned and shall not extend below the knee.

    ART. 2 . . . Any manufacturer’s logo/trademark/reference that appears on the wrestling uniform, including legal hair covering can be no more than 2¼ square inches with no dimension more than 2¼ inches and may appear no more than once on each item of uniform apparel.

    NOTE: One American flag, not to exceed 2 inches by 3 inches, may be worn or occupy space on each item of uniform apparel. By state association adoption, to allow for special occasions, commemorative or memorial patches, not to exceed 4 square inches, may be worn on the uniform without compromising its integrity.

    ART. 3 . . . Wrestlers shall wear light heelless wrestling shoes, reaching above the ankles. If the shoes have laces, the laces shall either be taped to the shoe or secured by a locking device on the wrestling shoe in an acceptable fashion.

    ART. 4 . . . Wrestlers shall wear wrestling ear guards designed by the manufacturer for the sport of wrestling that are rigid and padded, which provide:

    a. adequate ear protection;
    b. no injury hazard to the opponent; and,
    c. an adjustable locking device to prevent it from coming off or turning on thewrestler’s head.

    ART. 5 . . . The uniform shall be worn as intended/designed by the manufacturer.

    TO WRESTLERS WHO STRIVE FOR GREATNESS

    TO WRESTLERS WHO STRIVE FOR GREATNESS

    Dear Wrestler,

    You have a great opportunity and challenge ahead. The opportunity to win a championship and the challenge to carry the proud tradition. There will be times this season when you think you can’t continue and you’ve reached your limit. That’s the time to start pushing yourself.

    The power to succeed comes from within and only true champions have the ability to reach down and push when they’re hurting. Only a person who as paid the price and made tremendous sacrifices can earn the title of champion.

    Throughout life, you’ll find one of the differences between winners and losers is their ability to do things when they don’t feel like it. You must mentally prepare yourself for training each day and make your practice time count.

    Be a leader – lead yourself! Provide your team with leadership through example rather than through talk. The season will be tough, but there will be moments that will reward you a thousand times over for your sweat, pain and work.

    If you have no desire to be the very best you can, why be anything at all? If you can be great, why settle for anything less than greatness? If excellence is possible, why be mediocre? Why cheat yourself out of the opportunity of a lifetime?

    Unfortunately, many people take the easy way out. It’s easier to be average than to be great. Average takes less effort, work, sweat, pain and time. Excellence requires sacrifices that only a few are willing to make. Average is for those who dare not to be different.

    It takes a special caliber person to wrestle and excel. Excellence is their trademark and they settle for nothing less than a maximum effort.

    Those of you on the team have indicated you are a top quality person and are to commended.

    ACCEPT THE CHALLENGE BEFORE YOU.
    DECLINE TO BE AVERAGE AND STRIVE FOR EXCELLENCE.
    YOU WILL NOT REGRET YOUR DECISION.

    Randy Jessee
    Florida Hall of Fame Coach