Many wrestlers do not understand the importance of sleep. If you help them understand this graph it will make them think twice about staying out late.
Look how low the GH (growth hormone) spikes are during the day. Once you fall asleep they shoot up. Notice the HUGE spike at hour 7 of sleep. That is a big deal! Assuming that our wrestlers are drug free (which hopefully is the case), they cannot be as strong as possible without getting enough sleep. Any night you fail to sleep 7 hours you are missing out on a huge spike in Growth Hormone. This should be good motivation to put down the phone and remote control and to use your natural cycle of GH to gain an advantage.
I always hesitate to show certain athletes this chart because some will use it as an excuse to put in less time, practice or effort. I will preface this by saying that hard work must be a given at all times. That being said, if you want to get the most out of yourself you need to train smart as well. I was an Economics major and remember learning about Pareto Efficiency which led to the 80-20 rule. 20% of our input usually leads to about 80% of our output in most aspects (school, wrestling, business and life). In other words, 20% of our technique likely scores 80% of our total points. 20% of our weaknesses probably lead to 80% of our losses/points allowed. It is key to understand this. This doesn't mean that the other 80% isn't important. The focus, however, needs to be on the 20% of what works and the 20% of what holds us back. Again, make sure each wrestler is already a work horse before making them aware of this chart.
All too often people like to point out the flaws in other people, put on a front, and make themselves look good. We've all probably done this at some point. It is a form of weakness and insecurity.
Now it is time to stop talking about it and start being about it. A true leader and winner leads by example. He/She knows the way, goes the way and shows the way.
Stop finding faults in others and start focusing on living the best possible lifestyle you can live. Rather than talking big live big! On the mat, in the classroom and in life.
"It's no use walking anywhere to preach unless our walking is our preaching." -St. Francis of Assisi
1. More and more coaches are taking a faith based approach to wrestling, life and their training philosophy. My brothers and I were blessed to be able to talk to Ohio State head coach Tom Ryan for over 2 hours about the importance of faith and living the right lifestyle in order to succeed on and off the mat.
2. 82% of scoring (from neutral) at the NCAA Championship were from 4 moves: Single Leg, Go behind, Double leg, High Crotch. Zeke Jones did the research and broke down some amazing statistics. Make sure you are spending time on the fundamental scoring positions.
3. Zeke recommended spending 80-90% of your drilling time sparring as opposed to block drilling. Sparring is much deeper practice and is more fun!
4. Creatine is a good off season supplement for college wrestlers even if they will be cutting some weight during the year. This question was directed at Cornell Nutrition Expert Clint Wattenberg. He recommends training for power (more sets less reps) and watching to make sure you aren't just putting on too much unnecessary bulk.
5. After intense workouts make sure to have some protein and sugar in your recovery drinks. Other than that stick to water or club soda.
6. Make a serious attempt to attack within 15 seconds of each whistle start- Zeke Jones. This is a high percentage time to score points.
7. Russians win with much less talent. They spar a ton and have incredible feel in key positions.
8. The maximum safe weight cut is about 5% of your body weight with 48 hours to go (college level athletes). From Clint Wattenberg presentation.
9. The highest level of learning is teaching others- from Wrestling Mindset presentation. When you teach others what you just learned you have a much greater chance of retaining the information.
10. Kyle Snyders greatest attribute is his mind- Tom Ryan. He is extremely positive, hard working and has an unbelievable perspective.
MISS A MINDSET MONDAY CALL?