10 Lessons Learned at the NWCA Convention

The NWCA Convention once again delivered high-value insights for coaches, athletes, and parents across every level of the sport. From training tweaks to nutrition and mindset, the conversations this year pointed to a consistent theme: winning starts long before competition. Below are the ten biggest lessons we’re bringing back—and how you can apply them immediately in your room and in your life.

If you’re serious about taking your mindset to the next level, don’t wait—unlock your free assessment here or explore our one-on-one coaching program.

1) Faith & Lifestyle Fuel Performance

More coaches are embracing a faith-based approach to wrestling and life, aligning daily habits with long-term goals. We spent over two hours with Ohio State Head Coach Tom Ryan discussing how faith, values, and discipline off the mat carry directly into composure, consistency, and confidence on the mat. Wins are temporary; character lasts. This is exactly why many athletes use our mindset assessment to discover their own next step forward.

2) Master the Four Core Scoring Attacks

At the NCAA Championships, 82% of neutral scoring came from four attacks: Single Leg, Go-Behind, Double Leg, and High Crotch. The takeaway: build your offense around the highest-percentage positions. When the moments get tight, the basics win. A reminder we emphasize constantly in our one-on-one coaching sessions.

3) Make Sparring the Backbone of Practice

Zeke Jones emphasized spending 80–90% of drilling time sparring instead of block drilling. Sparring develops timing, feel, and decision-making under real pressure while keeping practice engaging. This principle mirrors the focus of our personal mindset coaching, where adaptability and decision-making are central.

4) Creatine Can Fit—If You’re Smart About It

Cornell’s nutrition leader Clint Wattenberg addressed creatine: it can be a useful offseason tool for college wrestlers. Pair it with power-focused training (more sets, fewer reps), monitor body composition, and avoid unnecessary bulk. Nutrition should support power, recovery, and weight goals—not work against them.

5) Nail Your Recovery Window

After intense sessions, prioritize a quick hit of protein plus sugar to replenish glycogen and support muscle repair. Outside of that immediate window, keep it simple: water or club soda. Recovery isn’t complicated, but it must be consistent.

6) Strike in the First 15 Seconds

Zeke Jones highlighted an overlooked scoring opportunity: the first 15 seconds after the whistle. Opponents are resetting, and initiative wins. Make it a team rule—build a go-to attack you can execute instantly out of every whistle. This is the kind of high-percentage detail we teach during free mindset assessments.

7) Learn from the Russian Model

Russia wins big with less overall talent because they spar relentlessly and build world-class feel in key positions. They’re ruthless in the ties and finish clean. The lesson: spend more time in live, constrained scenarios that sharpen reactions and mat sense. Wrestlers who build confidence in live positions tend to thrive in our coaching program.

8) Cut Less, Compete Better

From Clint Wattenberg’s presentation: a maximum safe cut is ~5% of body weight with 48 hours to go (college level). Bigger cuts spike risk and drain performance. The goal is to feel powerful and sharp on match day—choose the class that lets you wrestle your best. That requires a strong mental game, which starts with our free assessment.

9) Teach to Lock In Learning

From our Wrestling Mindset session: the highest level of learning is teaching. When athletes explain or demonstrate a new concept, they process details more deeply and remember them longer. Build “teach-backs” into practice—have wrestlers coach a partner through new positions before live goes.

10) Kyle Snyder’s Edge: His Mind

Tom Ryan put it simply: Kyle Snyder’s greatest attribute is his mind. He’s relentlessly positive, steady, and focused on growth. That perspective—day after day—is what sustains elite performance. The mental game is not optional; it’s the multiplier on your skill, strength, and stamina. Ready to sharpen yours? Start with a mindset assessment today.

Putting It All Together

The big picture from this year’s Convention: live with purpose, master the high-percentage attacks, spar more, recover smarter, and cultivate a resilient mindset. Technique and conditioning are essential, but your thinking patterns under pressure ultimately decide the outcome. Train the mind with the same intensity you bring to drilling and lifting.

If you’re ready to build your championship mindset, unlock your free assessment and see where you stand—or dive into our one-on-one coaching program to start working directly with a mindset coach.

Success leaves clues. The coaches and athletes we heard from at the NWCA Convention are clear: sustainable excellence comes from aligned values, intentional training, disciplined recovery, and a powerful mindset. Control what you can control, build confidence through preparation, and step on the line with purpose. That journey begins here: start your free assessment.