I am a junior high level wrestling coach. What can you tell me for strength training at this level?

Thanks, Tim

I am not a strength and lifting expert. However, my opinion is that learning technique and getting experience is far more important than strength training for junior high kids and younger. I wouldn't suggest that junior high kids should go into the weight room and throw around large amounts of weight. Technique beats strength. But being stronger will only help.

I would throw strength exercises into practice as warm up and at the end for conditioning. I would suggest doing a lot of body weight and partner weight exercises like push ups, partner neck, pull ups, wall sits, buddy carries, stance and motion, bear crawls, etc. I am a huge advocate of pull ups and rope climbs.

In wrestling, we need strong necks, backs, legs and grip. Work on pulling, pushing, penetrating, exploding with your hips, and wrestling strength specific areas through drills. Have your wrestlers bring a sweatshirt to practice. Put the sweatshirt around their partners waist and hold on to the sleeves to give them resistance as they work on penetration shots, sprints, bear crawls etc.

Good luck! Cael "

This is a common problem for people. Just stay positive with him. Try to make sure he is having fun. Remind him that wrestling is just a game. Reinforce that the point is not to win but to give it your best effort every time whether he wins, loses or gets pinned. Be consistent with this approach and I believe he will get through the slump.

Sometimes when people fall into slumps they start over thinking the situation. Over thinking leads to more hesitation, doubt and will prolong the slump. Wrestling is a game of instincts. Drilling in practice is the time to "think." When your boy steps on the mat he needs to focus on nothing more then his best effort. That means different things to different people. However, break it down and make it as simple as possible for him. For example, all I thought about before I wrestled was that I was going to move my feet and pull my opponent's head down. That was it. I knew if I did that I would create the opportunities that I needed to score points. A simple focus like that also helps you get more into the "zone" where you are just reacting and trusting your instincts and training. This is a simple concept but it is difficult to accept. Very few people and wrestlers can allow it to be this simple.

However, focusing on effort is the "holy grail" of wrestling and life.

Good luck!

Cael "

I frequently ask myself why and what can we learn from more popular sports. It seems simple, the games that are easy to play and easy to follow are usually the most popular. We all want more media coverage, but we must give the media something they want to cover. It's a business.

However, opportunities to watch wrestling are continuously growing. Growing up in Utah, my brothers and I were only able to see a couple college wrestling matches. BYU was 35 minutes from my hometown so we saw them compete a few times. Other then that, the only college wrestling we watched was from my dad recording the NCAA finals at 2 or 3 in the morning several weeks after the actual tournament. Consider the differences now--it's awesome. ESPN now airs the quarterfinals, semi-finals, placement matches and finals. Wrestling fans nationwide can see matches on the Big 10 Network, CSTV, and probably other stations as well. With the internet and live streaming, a wrestling fan can watch most colleges matches. Internet sites like youtube and flowrestling are also excellent means to watch matches that we simply couldn't, not too long ago. What a great time it is for wrestling.

Bill, you're not the only one looking for change. There are a lot of people talking right now about how we can make wrestling more exciting and more fan friendly. I believe by making a few changes we could accomplish this and take a big step in the right direction. This in return would help us develop a bigger fan base.

People don't watch what they don't understand. These are some thoughts and suggestions that I have given to the NCAA Rules Committee. The NCAA Rules Committee has a very tough job and obviously as a coach I really appreciate the time and effort they put into our great sport.

Here are my thoughts:

#1- We need to change the season of college wrestling. Right now our conference and NCAA tournament compete with arguably the biggest sporting event of the year--March Madness Basketball. Actually, I wouldn't say we compete--we share the left over scraps. My suggestion is to start the season Jan. 1 and have the NCAA tourney in April. Maybe allow open tournaments in December. Right now our season covers all three of our school's student breaks--Thanksgiving, Christmas, and Spring Break. That is tough on the student-athletes academically. This isn't a new idea, it's been floating around for awhile but I believe it would be great for the sport.

#2- Rule changes: Wrestling is a tough sport to officiate. There are so many judgment calls. The two most inconsistent calls in my opinion are "stalling" and "fleeing." Basically each referee calls both differently then every other referee. This is frustrating for coaches and athletes but more importantly it makes it difficult for fans to follow. Both rules are difficult to enforce so here are my suggestions and thoughts:

A) Eliminate riding time. Here's why: right now we encourage wrestlers in the top position to hold their opponent down for one minute to get an extra point. This is boring. By eliminating riding time we eliminate the main reason to hold an opponent down. Back points are enough encouragement for a wrestler to try and put their opponent on their back. The hypocritical part of the riding point is that riding an opponent just to hold them down is stalling. So essentially we are rewarding stalling with riding time, and therefore, encouraging it.

B) Eliminate the escape point. There are positives and negatives here but I think the positives outweigh the negatives. By eliminating the escape point, we eliminate the need to hold someone down and that would encourage takedowns. In theory, a takedown would now be worth more if you consider the escape making a takedown worth 1. The negative side is that the escape point does bring some excitement to the sport in the last seconds of the periods and mat wrestling would decline. However, there would be more wrestling on the feet and more attempts at takedowns. Plus, we would better prepare our wrestlers to make the transition to freestyle. Right now it is very difficult for our college wrestlers to step out of folkstyle and make the adjustment to international wrestling.

C) Eliminate ride out overtime procedures and make the winner get a takedown. I don't know anyone who likes the :30 ride out overtime procedure. When regulation time ends, start the two wrestlers on their feet in the middle of the mat and let them decide who the winner will be with a takedown. The concern might be the uncertain length of the overtime. Big deal! Uncertainty is fun. However, wrestlers would be a lot more willing to take risks at a takedown if they know it's the only way to win. One big problem I have with the ride out overtime procedure is the same problem I have with the riding point. We reward a wrestler for holding their opponent down. However, holding an opponent down with no intent to turn them to their back is considered stalling, right? Again, in a way we are rewarding the wrestler who does a better job stalling. Put them in the center and let them wrestle to a takedown. That makes conditioning more of factor as well which is something wrestlers and fans pride themselves on.

D)- Have a push out/ step out be worth one point. That would simplify the rules for the fans and make the sport more exciting. Right now the two most inconsistent and tough calls for refs are stalling and fleeing. Adding the push out rule would almost eliminate those two calls, or at least make them much easier to call. The push out would only be worth one point. No way should someone stepping out of bounds be worth as much as an actual takedown. This would also better prepare our wrestlers for international competition. We would have to decide how the push out rule applies in the top/ bottom position. I feel the pushout would only apply in the neutral position.

E)- Don't allow wrestlers to lay on their backs without being penalized back points. The object in wrestling is to put your opponent on their back. The sport has evolved. Wrestlers are very good at countering takedowns and reversals by rolling around and creating stalemates. Some of the time, putting their own back on the mat to do it. I think wrestlers should get a scramble grace period of a few seconds but after that, the referee should start counting back points. This would make it easier for the officials and make it less confusing for spectators. At no time in wrestling should a wrestler be allowed to expose their own back for an extended time and not be penalized for it.

F)- Coaches should be allowed to question the referee as many times as they feel is necessary. Coaches should not be limited to only a few opportunities at a tournament, and one at a dual meet, to fight for their student-athletes before they are deducted a team point. A coach should be able to fight for his athlete, now we can't. Of course the referee should be able to penalize a coach who is out of hand, but a coach should be able to question a ref. Let's face it, there are a ton of "judgment calls" in wrestling and refs do make mistakes. Coaches should be able to question judgment. Fans enjoy watching coaches "get after refs" almost as much if not more then actual wrestling so I believe it would be more fun for spectators. Coaches and ref disputes are a big part of sports. Why is it that in wrestling, arguably the sport with the most judgment calls, coaches can't do their job? Coaches and referee disputes are part of the fun.

#3- I think the NCAA should have a set and standard mat size. Right now there is a huge variety in mat size. I can't imagine any other sport that allows the host school to decide how big or small the playing surface is. I understand that very few schools could go out and buy a new mat but this is something that the NCAA could give the school 10 years to comply with. If you think of the difference in the square footage of the minimum and maximum mat size allowed--it's huge.

#4- Seed the individuals in the NCAA tournament to 16 instead of 12. That would seed the entire first round. There is a huge difference between the 13th ranked guy and the perceived 32nd ranked guy. It is more fair for the individuals competing and more fair for the team race to just seed to 16. Plus, it would not take much more work.

#5- Give wrestling fans the best seats at the NCAA tournament. Right now the best seats don't go to the loud fans representing their favorite teams. One side of the front bottom arena goes to different wrestling organizations to sell??.....I think. I'm not 100% sure who gets the seats but they aren't team fan sections. The other bottom front side goes to the host school. But at the NCAA tournament, especially when we use the same location again and again, the host team should not get all of the best seats. Right now, after the two best sides are given out, then they give the teams that do the best at the previous tournament the best corners. Please understand that I know little about the work and organization that goes into the tournament so I'm not trying to criticize. I am very appreciative of all the work that goes into our great sport.

However, the way we are forced to sell NCAA tickets to our fans makes it the opposite of fan friendly. Fans have to buy their tickets before Christmas. People who aren't die hard fans have little chance to jump on the bandwagon and become fans if their team starts doing well. If a team does well at their conference and the average sports fan from their university wants to go to the NCAA tournament, it's not going to happen. I'm not sure if we can correct this but it's something I have been thinking about that would help wrestling build more fans.

Thanks, Bill, good question.

I love wrestling!! There is no sport that compares to it!!

Cael "

Remember, you are responsible for everything you think and feel, so make sure you are taking control of your thoughts and feelings and making them positive. It's natural to have negative thoughts—everyone does. ISU's sport psychologist Marty Martinez tells our team that the second thought is the important one. It's what you do with negative thoughts that count. Do you replay them over and over in your head or do your simply realize that a negative thought is garbage and you replace it? Control your thoughts and know that butterflies are great! Before matches keep your thoughts simple—focus on your best effort and what that means to you.

Thanks!

Cael "

Thanks for the question. I don't push my brother any harder then I do anyone else on the team. My brother is family--I love him just for that. I realize that the coach/athlete relationship is just a small part of our relationship and will just be a short time in our lives.

I'm going to go off on tangent here. I have several parents ask me how to make their kids dominating wrestlers and most don't listen. They are obviously just expecting me to reinforce what they already think and if I don't, they don't listen. They expect me to say the crazy stuff like "have them run sprints around the block dragging cinder blacks, or feed them raw meat, lock them in a closet with a badger, have their five year old do 100 pushups after they finish their 4 hour workout, take them to every tournament possible as soon as they can walk, have a belt ready to whip them if they lose, etc etc.

I tell them that the biggest mistake parents can make with their children in athletics (or anything for that matter) is to blur the lines between why they support and love them. It is very easy for kids to mistake why a parent is proud of them. Kids needs to know that their parents love them just because they are their son or daughter.

To help kids reach their greatest potential, they need to know that their parents support their effort--not whether they win or lose. A lot of parents give their kids the impression that they are only proud of them if they win. Parents are the most important people in the world to their kids. Wrestling is already a tough sport. If a kid thinks he has to win to make his parents proud of him--that is a ton of pressure. In my opinion, that is the greatest pressure in the world, especially for a kid. A parent not being proud of you is far more frightening then the scariest opponent. Most kids won't last long in sports in that kind of environment. And the kids who do tough it out, or have no choice, are usually the ones who develop mental problems. They are the ones who usually end being labeled "head cases." The kids whose parents simply expect their best effort in training and in competition are the ones who have the better chance of reaching their potential.

My advice for parents who want to help their kids get the most out of sports is to simply support your kids, support their best effort, keep things in perspective for them (wrestling is just a game), reinforce that giving it 100% is the goal and be proud of whatever comes after that. Parents with young athletes, make the kid think it is his idea to wrestle, let him set the schedule and decide how many tournaments he wants to go to. Sure, you can manipulate (bad word) what they think they want to do-- but let it be their idea. If your child wants to go to a tournament, make sure he puts the work in to be prepared for it. Make sure he has the grades in school that you want him to have to be eligible for you to take him to tournaments and even to practice. It takes a game plan like that to help your kid go all the way with wrestling.

Nothing will teach your child how to be successful in life better then wrestling. Don't worry about wins and losses with a young wrestler. If you make it about wins and losses, your kid probably won't last long enough in the sport to get the most out of it. The ultimate goal of sports should be to get an education and prepare for the rest of your life and of course have fun. Think long term. It's more common than not that the parents who have their kids going 100 miles an hours are going to be doing well early. Do that if your goal is to have the best 8 year old wrestler you can. If you want to create a good high school wrestler, or even college, do what I suggested. Of course, there are exceptions to every rule. There are kids who want to compete at every youth intergalactic championship out there. My advice for them would be to take them to a few tournaments but make it a privilege. Hold them back a little so they really develop a love to compete. Tough love is also important to develop a good wrestler. That's a different subject though. My mom was not afraid to get in my face and let me know if she didn't think I gave it my best.

For young wrestlers who are reading this--it's important that you realize that your parents, no matter how much pressure you think they put on you, just want what is best for you. They want you to win because they want to see you be successful. They want to see you be happy. Even if they don't communicate that message the best--it's the deep-rooted truth. Know that it is the truth. It is. Know that your parents and family go to tournaments to support you, not to see you win. Knowing that this is the truth, and it is, should take some unrealistic pressure and let you attack your goals--for you.

Back to your question. My brother always gives it his best effort so I am very proud of him for that. He has set lofty goals for himself and I believe he can achieve them. One thing about my brothers and I is that we never competed with each other over achievements. When we were scrimmaging in practice, or playing football in the backyard, it was war. But when it came to outside competition we were always very supportive of each other. I remember feeling worse if my brothers lost than if I did. In fact, my senior year in college was probably easier for me because I no longer had a brother to worry about.

So what I'm saying is that my brother and I aren't concerned with my achievements or anyone else's--we are focused on him being the best he can be. When you start worrying about things outside of your control, like anything other then being the best you can be, then you make it more difficult to reach you potential.

Thanks!

Cael "

I usually use the head to set up my ankle picks. There are an unlimited number of ways to score takedowns—if that works for you, great. Work hard to develop your talent.

I'm not exactly clear what you mean when you say post your opponents shoulders but I like how you are putting multiple set-ups together to get your shot. There is no wrong answer. One thing we work on at Iowa State is continuous set-ups until you open up your shot. Don't wait for your shot to open up. You create the circumstances that you're looking for. Set-ups and finishes determine whether your shot will be successful. Focus on the set-ups, not the shot. Your set-ups should continue to improve and evolve as you get further into your wrestling career. There are several ways to shoot an ankle pick. The 66kg (I think) 2004 Olympic champion from Ukraine hits incredible ankle picks from the elbows instead of the head. You might be able to find some video on him on youtube. Good luck!

Thanks!

Cael "

What is the one single mental element and the one single physical element in your training that you believe made you a champion? In other words, if you were to choose one, what do you think is the one mental thing you did during practice (or a match), and the one physical thing you did during practice that you attribute most to your success as a wrestler? I'd like to find out what you believe helped you most.

Thanks!

Good question. The one thing that I did physically in practice was try to get better everyday. I worked on the areas that I needed to improve on. Make it a point to try and physically get better, even a tiny bit, everyday. That is how you attack your potential as a wrestler! You train yourself mentally by pushing yourself and putting yourself in difficult, challenging situations everyday. Work harder then you expect your toughest match to be. If you fight through challenges in practice, then you will fight through challenges when competing. Be aware of what you are thinking and telling yourself- understand that negative thoughts are natural...but eliminate them- don't play them back and forth in your head. You are in control of everything you think! A strong, positive mind is more important then a strong body. Train your mind like you train your body.

Thanks!

Cael "

Whenever I learn a new move, and I try to execute it during a match, it doesn't work and it ends up backfiring on me. My coach tells me not to force the moves, but if I don't try to "force" moves, I always get called for stalling. What do you think I should do?

If your coach is telling you not to "force" moves that means you are trying to execute moves when they aren't there. If the move isn't there, then you need to focus on putting your opponent in the position where your move is going to work. So in matches and practice, work the entire match setting up your moves. It sounds like you are waiting for your moves to open up and then "forcing" them whether they are there or not to avoid the stalling call. Hustle the entire match trying to create scoring opportunities.

First of all, competition is not the best place to try a new move. Spend as much time as possible in practice (and after practice) working on techniques that you hope to execute in matches. Drill your moves so much that they become instinctual in competition. Plus, to get the most out of your drilling, you need to drill the set ups to the move every time as well.

If you are a beginning wrestler, do the best that you can in competition. Whether you are a beginner or a very experienced wrestler, your focus needs to be on creating the circumstances that will make your move work. If you are focusing just on the move itself, it will be difficult to execute the technique successfully.

For example, if I'm trying to do an ankle pick, I focus on the set up to the move and not the move itself. I focus on pulling my opponents head down and circling. When you have your opponent set up and you feel that your technique is there...then you execute.

Another example is a cross face cradle. To get the best result, I must focus on putting my opponent in the position where I can successfully execute. I need to first control their hips by breaking them down or by hooking the ankle, get them to put a lot of weight on their hands, etc.

So focus on the little things that you can control that help set up whatever technique you want to attack with. Focus on the set up of the moves. Have fun attacking your moves with set ups--it's much more fun to attack then wait around and hope that your opponent puts himself into the position you want. Attack set ups!

I hope this helps- good luck!!

Thanks!

Cael "

Whenever I learn a new move, and I try to execute it during a match, it doesn't work and it ends up backfiring on me. My coach tells me not to force the moves, but if I don't try to "force" moves, I always get called for stalling. What do you think I should do?

If your coach is telling you not to "force" moves that means you are trying to execute moves when they aren't there. If the move isn't there, then you need to focus on putting your opponent in the position where your move is going to work. So in matches and practice, work the entire match setting up your moves. It sounds like you are waiting for your moves to open up and then "forcing" them whether they are there or not to avoid the stalling call. Hustle the entire match trying to create scoring opportunities.

First of all, competition is not the best place to try a new move. Spend as much time as possible in practice (and after practice) working on techniques that you hope to execute in matches. Drill your moves so much that they become instinctual in competition. Plus, to get the most out of your drilling, you need to drill the set ups to the move every time as well.

If you are a beginning wrestler, do the best that you can in competition. Whether you are a beginner or a very experienced wrestler, your focus needs to be on creating the circumstances that will make your move work. If you are focusing just on the move itself, it will be difficult to execute the technique successfully.

For example, if I'm trying to do an ankle pick, I focus on the set up to the move and not the move itself. I focus on pulling my opponents head down and circling. When you have your opponent set up and you feel that your technique is there...then you execute.

Another example is a cross face cradle. To get the best result, I must focus on putting my opponent in the position where I can successfully execute. I need to first control their hips by breaking them down or by hooking the ankle, get them to put a lot of weight on their hands, etc.

So focus on the little things that you can control that help set up whatever technique you want to attack with. Focus on the set up of the moves. Have fun attacking your moves with set ups--it's much more fun to attack then wait around and hope that your opponent puts himself into the position you want. Attack set ups!

I hope this helps- good luck!!

Thanks! Cael "

I was wondering what made you go that extra distance... I've been wrestling for 5 years and I am planning on winning nationals and making the national team and hopefully winning the Canada Cup and I am looking for some words of advice.

Attack your goals! Attack your goals with a total commitment and a total effort. A wise person once said "when you see a person on top of mountain you know they didn't fall there!" You have to climb the mountain. One key to becoming the very best you can be is to enjoy the difficult process. Keep in mind that these are your goals--enjoy the hard work, dedication and sacrifice that it takes to attack them. Attack your goals!

Thanks,

Cael "

Wrestling is a tough sport. That is one reason so many people love it. There isn't a better sport to prepare the youth of our great nation to become better, more productive citizens. Wrestling teaches discipline, hard work, responsibility, accountability, sacrifice, mental toughness, physical toughness, goal-setting, hustle, resolve, self-confidence, independence, self-defense, team work, and humility to name a few. These are the priceless qualities that your children will learn through wrestling.

Wrestlers learn that hard work, dedication, and focus pays off. They also learn that winning is fun and worth working hard for. However, "winning" can't be your focus if you want your kids to fully realize their potential and get the most out of wrestling. We all know that "winning" is important in everything we do, but there is a fine line of what your expectations should be with your children.

Your children know that "winning" is important--it's your job to help them understand that winning isn't the most important thing. Doing their best is the most important thing. No one on earth can do better then their "best" so why focus on anything else?

It is a truly exciting time for youth wrestling. There are national championships all across the country almost every month. When I was coming up through the youth ranks of wrestling 15-22 years ago, there were fewer opportunities. The first national tournament I went to was when I was 14 years old and that was only because some wrestling friends were taking their kids and I begged my parents to let me go with them. I wanted to wrestle in a national tournament, but the idea of flying in an airplane for the first time was probably the main reason I wanted to go.

It is important that parents realize that wrestling is a marathon, not a sprint. I can think of many great young wrestlers that were way ahead of the competition at an early age and didn't end up making it very far in this great sport. Some didn't even wrestle in high school. These kids all had one thing in common--parents that pushed them way too hard, who focused on "winning" at an early age instead of focusing on effort. Wrestling is tough enough already without adding parents expectations to win on top of it.

I have three keys to help parents as they bring their kids up in wrestling:

1-Your child must know without a wink of doubt that you love them because they are your child (not because of great things they do)

2-Your child must know that you support them and want them to do well because you want to see them happy (not because you want everyone to know your kid is a champion) and

3-All you could ever hope for as a parent is that your child do their best (not many people are willing to do their best)

My dad used to tell my brothers and I when we were at big tournaments and/or matches "we didn't come here to win, we came here to fight!" These three things are reality (they better be or there is a much deeper problem) so the trick is making sure your child knows it without a doubt.

Be careful and be aware of how you say things. Kids can easily interpret things incorrectly. To help your kids reach their greatest potential as a wrestler, and learn all of the great lessons that wrestling will teach them, it must be fun for them. There can be no confusion that you support your kids because you love them and not because you want to see them win. There is nothing more scary for a kid than to think that his/her parents will be disappointed in him/her if they don't always win. Support their best effort and nothing more, be happy for them if they win because you like to see them happy. If you do these things your kid will have a much greater chance to reap the many rewards of a long career in wrestling.

Thanks!

Cael "

What's your favorite wrestling move and who were your idols?

My favorite move is the ankle pick. I have always looked up to my older brothers so they are probably my idols. My favorite wrestler was John Smith. My favorite athletes were Mike Singletary, Walter Payton and Gale Sayers.

Thanks!

Cael "

I’m a 3-time southeastern Wyoming champion and about ready to step on the mat and wrestle for my high school. What do you think I should focus on to take my first state title as a freshman?

It is a waste of time to think about things out of your control like worrying about the ref, the crowd, what happens if you win or lose, or what your girlfriend thinks. Give it your best effort every time you step on the mat and have fun doing it. The trick is to allow it to be that simple.

Thanks!

Cael "

It is important to make sure you are getting more out of your workouts then getting more workouts in. Try to get better every time you go to practice. Make sure you are working on mastering the fundamentals and doing what your coach tells you to do. Get more out of your workouts--drill set ups, takedowns, and finishes like they need to be executed to work in a match. Eliminate anything that is not helping you reach your goals. Attack your goals and have fun doing it. Enjoy the hard work that it takes to be the best you can be. Look for ways to improve. Do everything in your power to be the best you can be and you can always be proud win or lose. Attack!

Cael "

I have been working hard at practice every day and I would think that I would see results on the mat, like at tournaments and dual meets, but there really hasn’t been any change. I just don’t get it. What can I do solve this problem? I work in the weight room, I go to camps, and I’ve been wrestling for about 11 years. I just don’t know what my deal is and I am wondering if you can help me.

Thank you!

You are getting better. With every new day you are more experienced and smarter then you were the day before. If you aren't getting the results you want or think you should be getting, you need to evaluate your whole experience. Have your coaches, teammates, and family evaluate you as well. Figure out what exactly what is holding you back.

You said you worked hard, but are you working hard on the right things? There's a great story that author Jon Bytheway tells in one of his books that really explains the difference between working hard and working smart. The story goes something like this....a scientist once conducted an experiment with processionary caterpillars. Processionary caterpillars follow each other in a single file line--follow the leader type fashion-- as they search for food. Well, the scientist somehow managed to arrange the caterpillars around the rim of a flower pot. You can imagine what happened. They followed each other around and around for days until they eventually died of starvation. The lesson here is not to confuse activity with accomplishment. It doesn't matter how hard you are working if you aren't working on the right things. Make sure you aren't going around in circles.

Thanks and good luck! Cael "

I don't think your goal is unrealistic. In fact, if you work hard on the fundamentals, like keeping a good stance, controlling the tie up, hard set-ups to takedowns, good finishes, leg attack defense- getting your legs back and hips low and away, a solid chop and drive on top, and hand control on the bottom, I believe you might surprise yourself and do better. Get in the wrestling room every chance you get and work on these things. Also, get as many matches in as you can over the spring and summer. Attack your goal of placing in the districts.

Good luck! Cael "

This is a common problem. It sounds like you are thinking too much when you are competing. If you are thinking too much, that means you are hesitating and your timing will be off. You need to simplify your thoughts when competing and when getting ready to compete.

Focus only on what you can control. For example, you will hustle, you will keep moving, etc. Whatever works for you. If you are thinking about a specific takedown, it will be tough to get it. If you focus on the set up or the motions for the set up, the shot should come naturally.

Trust your instincts, simplify your thought process and let loose. Practice is where you "think" about what you are doing. That is why drilling is so important--the moves become second nature and instinctual. Think in practice and just go hustle and do your best when it comes time for you to compete.

You need to figure out what your mind set in practice is and do that during competition. You are probably relaxed, having fun and wrestling hard. Try and switch up what you are doing in practice with what you are doing in competition.

Good luck!

Cael "

One thing that I learned was that there will always be tough competition. I kind of thought that each year would get easier as I got older and as people graduated. That was not the case and that is why it is so important to continue to work to improve. All people develop at different rates and the more you compete against people, the tougher they get.

When thinking about my college career, several great athletes come to mind. My freshman year, Brandon Eggum and Vertus Jones stand out. Eggum was a very solid and powerful athlete while Jones was quick and explosive. I only wrestled both of them once that year and had the closest match of my college career with Jones in the All-Star match. In the final thirty seconds of the match I tried to lock up a cradle and slipped. If there had been a couple more seconds, Jones probably would have won.

My sophomore year both Jones and Eggum were back and then Cormier stepped in the mix. We had some battles but I really improved a lot between my freshman and sophomore seasons. The closest match my sophomore year was at an open tournament against red shirt Damion Hahn.

My junior year was the toughest. I was feeling the pressure a little and Cormier was very tough. Hahn came into the mix as well--we were set to wrestle several times but it never happened. I wrestled Cormier four times that year—at the ISU vs. OSU dual meet, National Duals, Big 12 Finals and NCAA Finals. We were also scheduled to wrestle at the All-Star match but he couldn't compete at the last second because of an emergency. Cormier was tough, had great conditioning and was very dangerous. We had some great matches.

Finally, my senior year I moved up a weight class and Jon Trenge was the big competition. Trenge was a tremendous athlete and we had some battles.

The guys I competed against in the NCAA Finals stand out the most in my mind--Cormier, Eggum, Jones, and Trenge. These guys were all tough, and they forced me to continue to work to improve throughout my college career.

Thanks, Cael "

An excellent workout you can do at home, in a hotel, or anywhere outside a wrestling room is to do shadow matches. A shadow match is where you visualize an opponent and go through all motions of a real match. You will be able to work on both conditioning and technique. It is important to stay in a good stance the entire time. If you can stay in a good stance throughout a real match you have a great chance of winning. It is also productive to throw pushups, high knee jumps, and any other challenging drills into the shadow match every couple minutes.

Good luck!

Cael "

Thanks for your time Mat

To lose weight you have burn more calories then you are taking in. Your calorie intake has probably increased since you started working out. With that being said, I believe in working your weight off. I would suggest that you continue to eat but be aware of the calories you eat. Eat until you are satisfied instead of eating until you are full. Eliminate soda and junk food. At the same time increase your work load. I would suggest putting on sweats immediately after practice ends and run or get a partner and wrestle on the mat for 10-20 minutes. That always worked for me.

Good luck! Cael "

In high school did you find it hard to keep up with school, football, wrestling and other things? I am going to be a junior this coming school year and will be taking the SAT's to get into college for wrestling and my major. How were you able to handle that? Were you a straight A student?

The trick to doing several things well is managing your time effectively. That means spending the most time on the things that are the most important. It is very important to keep your goals in mind all of the time. Remembering your goals will help you prioritize your activities. I find it helpful to set daily goals to keep me on track to my long term goals. Try writing your daily goals down on paper each day. List them in order by their importance level and then attack with your best effort!

It might be wise to examine your old habits to see if there are areas where you can eliminate some wasted time. There's an old saying that really applies to your question. It goes something like this: "it isn't how much time you put into what you are doing, it is what you are putting into the time that is important." Get the most out of your time. Get as much out of the couple hours that you spend in practice each day as possible.

I also think that is really important that you enjoy what you are doing. Enjoy the hard work that you are putting into reaching your goals! Look forward to each new day because you have an opportunity to make progress towards your goals.

Attack your goals!

Cael "

Have you ever considered getting into mixed martial arts? In light of the growing popularity of the sport through the UFC, many of the fighters have strong wrestling backgrounds and given your credentials, I was just curious if you ever wanted to try your hand. --Mike (San Diego, CA)

I was wondering what you think of mixed martial arts becoming very popular in the U.S.? Do you believe that it is helping the sport of wrestling by encouraging men to learn the sport to be able to use it in MMA, or do you think it steals wrestlers and fans? Finally, would you encourage MMA as an alternative form of competition for your wrestlers after graduation? Thanks! --David P. (Macomb, IL)

I have gotten this question a number of times so I will answer it. I haven’t really considered getting into the mixed martial arts and/or the UFC. I find it fascinating but not for me. I have a ton of respect for the fighters and I cheer for the former wrestlers. But, if I had continued to compete after the Olympics it would have been in wrestling.

I don't think MMA steals wrestlers and fans, I think MMA actually gives wrestling more publicity. I also think it makes wrestling look more like a martial art.

Lastly, I wouldn’t recommend or not recommend it to former wrestlers because I haven’t done it myself and I don’t fully understand what it entails. I would hope each individual would make that decision for themselves—what’s good for some people may not be good for others.

Thanks,

Cael "

It is important to take control of your thoughts. Your thoughts and focus should not change from match to match. Your focus should be on your own best effort and the simple things that make you wrestle well. The simpler your focus is the better. Be consistent-give your best effort every time- whether it’s the first match of the tournament or the finals. Let your opponents get intimidated while your focus remains the same. Train your mind. Replace any negative thoughts. The fact is that you are in the medal rounds so you must be really good. Make sure your thoughts are helping you.

A good example I just saw was from the movie Troy. In the movie, Hector gives his brother Paris some great advice before his sword fight with a man who is more skilled and experienced than he is. Paris tries to tell Hector that if he dies, tell his girlfriend that he loves her and a few other similar things when Hector interrupts him and says “you focus on your sword and his sword and nothing else!” That is a great example of simplifying your focus. Focus on the essentials and nothing else.

Thanks,

Cael "

It is important to take control of your thoughts. Your thoughts and focus should not change from match to match. Your focus should be on your own best effort and the simple things that make you wrestle well. The simpler your focus is the better. Be consistent-give your best effort every time- whether it’s the first match of the tournament or the finals. Let your opponents get intimidated while your focus remains the same. Train your mind. Replace any negative thoughts. The fact is that you are in the medal rounds so you must be really good. Make sure your thoughts are helping you.

A good example I just saw was from the movie Troy. In the movie, Hector gives his brother Paris some great advice before his sword fight with a man who is more skilled and experienced than he is. Paris tries to tell Hector that if he dies, tell his girlfriend that he loves her and a few other similar things when Hector interrupts him and says “you focus on your sword and his sword and nothing else!” That is a great example of simplifying your focus. Focus on the essentials and nothing else.

Thanks,

Cael "

I believe the key to quick shots is positioning and set ups. You can slightly increase your speed by "throwing you hands" more when you attack and through explosive exercises. If you want to attack more effectively you need to find different ways to get your opponent off balance and out of position before you attack. It doesn't matter how quick you are, without a set up it will be tough to score on a solid opponent. Use you hands and/ or motion to get the advantage. Look for angles- attack when and where your opponent is weak.

Head position is key. If your head is higher than your opponent's, you are at the disadvantage. Get the dominant head position and don't be satisfied to be "even" in a tie up. Control the tie up and then create angles to attack from.

If you like to wrestle from the outside, you need to fake attacks and still use your hands to create openings. Quickness is timing. Anticipate the outcome of a set up so you are attacking just before it opens up, instead of waiting for the opening. If you wait for the opening then it is probably too late to go for the easy attack and finish. Timing comes from quality drilling. Drill your set ups just like you drill your attacks. The great thing about wrestling is that you can make up for whatever weakness you have in other areas and with hustle. Hustle, Hustle, Hustle!!

Cael "

I think a less-intense technique camp would be the best option for your son. That way Mikey can have a fun experience and improve as a wrestler at the same time.

In my opinion, the easiest way to make wrestling fun is to not put any pressure on him to win, just encourage him to do his best. Then be consistent.

At his young age, I don't think it is important to train at home, especially if you have a decent kid's program in your area. I would also have him participate in other sports. Wrestling was my family's main sport but we still played soccer, baseball, swimming, and football. Mikey has a lot of time, take it slow. Everyone is different, so let him determine (with a little help from you) the pace at which you guys will step things up. That should help Mikey over the long term so he remains hungry for wrestling through high school, college and beyond.

Thanks! Cael "

I think the approach my parents took with my brothers and I was the best thing they could have done to support us. They were there to support our best effort, win or lose, and we knew it. They were consistent. They expected our best effort in practice, school and competition.

I think it is important for your younger brother to know that you’re there to support him and be there with him, rather than to watch him win. He’s probably facing enough pressure from himself—-as an older sibling or parent, you are the most important people in his life and he doesn’t want to disappoint you. Be a source of support and comfort, not someone with expectations. Encourage him to give his best effort and let him know you're proud of him win or lose.

Cael "

The key to finishing any shot is to finish quickly. When you are drilling takedowns, always drill through the finish. Make it a habit to shoot and finish in one motion instead of shooting and stopping. The two things I like to think about when finishing takedowns are “head up" and “hips in." Leave no space between you and your opponent. If your head is up and your hips are in (under you) than you have a great chance to finish.

The low single can be tricky to finish. The low single is just like all of the other takedowns, and getting to the ankle is only half the battle. Finish quickly. Get your head up and hips under you. It is very common for wrestlers to catch the ankle and then try to finish depending on their opponent’s reaction. It is easy to develop bad habits like this in folk style because you can scramble and roll around (even across your back) to finish takedowns. This was something I had to improve on before the Olympics.

After you hit your low single, get your head up and your butt down. If you can, immediately get your head on the inside of your opponent's knee on the same leg that you have the ankle. Then, use your head to bend his knee as you pull the foot out and towards you. As you are doing this, swing your free arm around the free leg as you are circling that same direction with your body. This is the "go to” and easiest finish if you get to the ankle in a quick and surprise fashion.

If your opponent has been able to drop his body weight and lock you up, then you want to get to the "sit out" position. Basically, you want to get your head up, your hips under you to make them heavy, and then pressure back into your opponent. By putting pressure back into your opponent, he has to use his hands to stay off his back and hold position rather than use his hands against you.

I believe the most commonly taught finish is what we call going out the "back door." The problem with the "back door" is that you go away from your opponent and turn back into him. When you move away, you take all of the pressure off him, giving your opponent a good chance to lock up your ankles, which can lead to a stalemate.

To get to the "sit out" position, you need to get your hips under you and your head up. Then get your feet out in front of you by shifting your feet to the side and pressing your butt back. The entire time you want to put pressure back into your opponent. If your opponent has your ankles, rock your weight around to get your toe(s) on the mat. Get your weight on them so your opponent can't lift them off the ground. After you get your weighted toes on the mat, shift your butt to the side and pressure back into the "sit out" position.

In any scramble situation, when your opponent has your ankle, get the bottom of your feet on the mat to take back control. Your legs are much stronger when your feet are on the ground and in their working position. Once your feet are on the ground, get weight on them and your opponent won't have much power. He will no longer be able to control your ankle. Now you are sitting on your butt-- lean your upper body forward for balance as you pressure back with your hips. Pressure back into him and keep your weight as low as possible. A good scrambler will roll you through if your hips aren't heavy and low to the mat. Drive back into your opponent by driving off your feet. Keep your hips under you and your head up- almost in the fetal position. Also, it is important to keep your opponent’s foot close to your head. Put some pressure on the ankle by pulling and bending it over your shoulder. Now, take your time and continue pressuring back into him. Put your opponent on his back and he should give up the takedown. Look for the pin. Look to turn back for the takedown.

Be patient; keep your hips low and heavy, as experienced scramblers are waiting for your hips to get too light and come up so they can roll you through. Get to this position and you have a much greater chance of finishing the takedown. There are several different ways to score, but these are the fundamentals that will lead to everything else. If you are looking for more options I know John Smith has some great videos out on the low single, which I grew up calling the “John Smith Low Single,” since he literally invented the move.

Good luck with everything, I hope this makes sense and helps!

Cael "

Cael passed this question on to me. I understand your question and your concerns, as I had those same concerns. I am not sure that this will answer your question or concerns, but it was my way through.

As a young coach I remember wondering how to transfer the love and passion I had for wrestling to the wrestlers that I worked with. I tried to do it by example; by running, lifting, and by wrestling with my wrestlers. I studied hard to find the components of a program that would help me build a program that would help me be successful as a coach. As I was doing this, I often asked myself, “Why do I want this success worse than the kids in the program?” I was going to make them successful and I was going to make them love this sport and be good whether they wanted to or not.

When I moved to Wasatch, I worked hard to establish the program. My kids were young, just getting started, just reaching the age to enroll in our recreation program. I kept thinking about how I would like them to develop and trying to factor in the that they were coach’s sons. The pressure would be on me to push them harder and farther so they could be the best. The nightmare continued when I got home and got the lecture about making sure that my sons received their share of my time and that I was spending my best time and patience with everyone else’s children. I remember the day I noticed what my wife had been talking about. At this particular practice, I thought I was showing something of critical value and my sons didn’t seem to be paying attention. I screamed at them.

Just a note, on numerous occasions, after running around, playing with bugs in the corner or some other disapproving activity, I would ask Cole to repeat everything I had said in explanation of some technique. He would start back 5 minutes earlier than I requested. He would use the same sarcastic tone, the same Heber English, and he wouldn’t miss a syllable.

Cael also did what he could to test me. He always had the ability to watch a move and immediately be able to include it in his repertoire of moves. So, he would act like he was not paying attention, would make sarcastic comments whenever he could get away with it, he would join in whatever non-wrestling activities were happening. As quickly as we would start scrimmaging, he would make sure I was watching, and then he would demonstrate the move, and then smile and wink at me.

I realized that I was treating my kids worst of all. I decided at that point that what I had been doing would change. By reevaluating the way I was treating my sons, I was able to get to a point where I could treat all of the young people as my own children. I treated them with love and respect. It was at this point that the success of our program took off. It helped me learn to coach from the positive side.

When it came to activities, I left a lot of what the family was doing up to them, with conditions. “Where do we want to wrestle this summer? Okay, these are the things we need to do to be competitive. If you are willing to do those things, we will go.” I refused to take them if they hadn’t followed the preset training schedule. I did the same things with the club kids. (No workout, no travel) Also, if they didn’t want to go, we didn’t go. Each one of them has expressed thanks that they aren’t coming through now, with a world or universe championship every weekend. You have to carefully choose what and when you want to compete so that your kids learn to wrestle on your schedule. When Cyler was young, I received all kinds of criticism from wrestling “crazies;” why aren’t you attending all the national competitions? Why aren’t you pushing him hard? Why don’t you list his credentials on the website for everyone to see? As I explained on our website, I wanted him to develop at the rate that he wants to develop at and that I wanted him learn to play the game without having to worry about success or to have to justify a loss or not participating or even listen to the words of other wrestlers who had beaten him that wanted to say, “I beat Cael’s brother,” as if that were something personal between the kid and Cael.

I feel like God’s greatest blessings have been my sons, my family. They were the most important things in my life. I wasn’t going to let a win or a loss, a good practice or bad practice, wrestling or something else worthwhile wasn’t going to come between my boys and me. I helped them understand that what I was doing was for them and when they decided that they had other interests, we would pursue those interests with the same intensity. Our family followed those other interests as much as we did wrestling. When we went to the Olympics, we assured Cael that we didn’t go to watch him win. The family went to watch him participate in the games. We were there because he was there, we went to support him, win, lose, or draw.

Eventually, I realized that I was teaching children and parents to play a game, just a game. I tried to provide the opportunities that would help the wrestlers achieve their dreams. I tried to remove myself from other people’s dreams. When they dream the dreams, they will seek the fulfillment of those dreams. My job is to support in any way that I can.

Don’t misunderstand me, as I am as competitive as the next person and I don’t mean to sound preachy. I enjoy the victory as much as anybody and have tried to work hard to maintain successful programs, to keep that enjoyment, but when times get crazy, I keep reminding myself that it is just a game.

Is it more than a game? What is it that you hope to gain from your son’s success?

Be thankful that your kids have the physical ability to participate, be most thankful that you have the time to spend with them in an activity where you can help them learn some valuable lessons, least of which is winning. Cherish the time with your children, it goes by quickly.

Having had a son who achieved the ultimate in this sport, I can tell you that we are extremely proud of him and what he has accomplished because he has been able to maintain those things that are most important: integrity, humility, a sense of who he is. Our best times haven’t been in Madison Square Garden or even the halls of Ano Liosia, but the quiet times we spent as a family; the few days we spent on Santorini after the Games were over, sitting around doing a family puzzle at Christmas time, and maybe even the times we have had visiting over dinner when everyone in there. As Cael moves into coaching, if he can continue to be positive and to treat each of the kids in his program as he would treat his own brother, he is going to be incredible.

Is there a bigger prize than that? "

Of course, there are more important things than your goals--like your family, religion, being a moral person, etc. However, none of these things will keep you from your goals. In fact, they should only help you reach them. When I was wrestling in college and training for the Olympics, I was totally committed to doing my very best. Besides my family and religion, everything else came second to accomplishing my mission.

It has been my experience that few people are totally committed to their goals. I feel that the majority of people are casually committed to their goals. To me, a casual commitment means someone is committed when it is convenient. A casual commitment will not get you through.

If something is not contributing to you reaching your goals, then eliminate it. A total commitment is the realistic approach to reaching your goals. With a total commitment you don't question whether you want to get out of bed at 5:40am when your alarm goes off--you jump out of bed. You don't debate taking short cuts because you know what is more important to you. Be totally committed to getting the sleep you need. Be totally committed to getting the proper nutrition. If you’re cutting weight, eat healthy foods instead of better-tasting junk food. You will feel better, you will be stronger and your weight will come off easier.

It all comes down to how important your goals are to you. If you have to make some difficult sacrifices, make them. There are so many examples of what a total commitment is. Everyone is a little different, and everyone will have different obstacles and challenges.

A total commitment will help you get through tough times. Think long term. Something might be easier and/or more fun today, but what will be more satisfying in the long run? It is important to have fun, but not at the expense of your goals. Nothing is more fun than reaching your goals! "

An experienced wrestler may have more opportunities to receive an athletic scholarship because they may be more established or less of a risk to invest in, but that doesn't mean they will automatically be a more successful wrestler. Often times, kids that walk on to a college wrestling program will beat out kids on scholarship.

Obviously, the more experience (mat time) an athlete has, the better. But experience is not the only factor that determines how successful a wrestler will be. There are several other factors to consider, including: attitude, technical skills, physical talent, athlete's willingness to be coached, quality of coaching, quality of workout partners, support from family, etc. There is no exact formula for success.

Everyone is different, but your attitude is the most important factor. Whether you have 1000 matches or 50 matches under your belt, if you are totally committed to reaching your goals, you can.

Regardless of past successes or failures, the future is unknown. All we know is that there will be ten NCAA champions every March. It is up to the wrestlers to determine who will be on top. The wrestler who is motivated, passionate and having fun has the advantage. The wrestler who works to get better at every opportunity has the best chance to become the best overall wrestler. The wrestler who goes to practice everyday with a purpose- the purpose to get better- will improve at a much quicker rate than the average athlete. Then the less successful wrestlers will gain on those with more experience, and those who are already successful will distance themselves from the competition.

You can always improve your game. Take small steps everyday and it won't matter when or where you started- you will get to where you want to go. "

If this is Javonni from our 24-day camp at ISU this summer, what's up? I hope that shoulder is feeling better. I miss running you into the wall with the old pick-to-double routine. Good luck this season. Hopefully, we'll see you again next summer.

In answer to your question, I think it is important to remember that there will always be people who do not agree with what you do or what you say. Some people would criticize Grizzly Adams for having a beard. It is important that you continue to do the things you like and stand for the things you believe in, regardless of the criticism you may receive. Think long term. The older you become, the more you will cherish the sport of wrestling and what it does for you.

I think there are two main reasons people criticize wrestling and wrestlers. First, they are unfamiliar with the sport. It is human nature to fear the unknown, and it is much easier to criticize something than try and understand it. I would suggest that you encourage these people to give wrestling a try. I have met very few people who have tried wrestling and didn't like it.

Second, people criticize wrestling because it is an extremely tough sport. It is much easier to criticize wrestling than participate in it. Wrestling is one of the toughest sports in the world--probably the toughest. Therefore, wrestlers have to be some of the toughest people in the world. It takes a great deal of courage to step out on a mat and face an equal opponent in a one-on-one format. You either win or you lose, and you alone are completely responsible for your successes and failures. That can be scary to a lot of people. Criticizing the sport is a lot easier than "putting it on the line" and actually participating.

In my opinion, all sports are fun, but nothing compares to wrestling, and I am proud to be a wrestler. Consider these facts and you will always be proud to be a wrestler as well.

Cael "

My question is this - what are you doing now as you are older and more mature to develop your comfort level in the media and fame? (Even as a kid this was tough for you! How's it going? Keep up the good work!)

First of all Kari- you are a great American. Thank you for serving our country and the entire world with your service in the military. I know that soldiers like yourself ensure the freedom that allows people like myself to chase our dreams. Thank you very much. To answer your question- everything is going very well for me. I love coaching at Iowa State and look forward to each day.

In answer to your question about dealing with the media and fame, you are right, I have never been very good or excited about either. My focus as an athlete was simply to reach my goals. I viewed the media as an outside distraction that I had to deal with. When I was dealing with the media around the undefeated streak in college, Coach Douglas told me, "You created this mess. You need to deal with it." I guess it is better to be dealing with the media than not because that probably means that you are closing in on your goals.

My dad helped me to understand that the media doesn't care whether you win or lose as long as they get their story. They are just people trying to do their job. That's the reality of it, and if you can remember to view it in that light, it's not that difficult. Overall, practice has helped me to be to be a little more comfortable with the media.

I'm not famous, but my family and I have been fortunate to have some awesome opportunities because of wrestling. It was cool when I went to the the ESPY awards and a lot of the famous athletes in different sports actually knew who I was. I will never be famous, but winning a gold medal in wrestling has definitely opened some doors for me and my family.

I hope you're doing well in Iraq. Our thoughts and prayers are with you all. "

Pat Smith won his first of four NCAA titles without a redshirt year. That is an unbelievable accomplishment. I needed my reshirt year. Coming out of high school, I needed the year to prepare for college wrestling. I needed to get stronger and I needed to take my wrestling up a notch. My redshirt year I had an incredible training situation. I learned a lot. My training partners and coaches were Barry Weldon, Derek Mountsier, Bart Horton, Matt Mulvihill, Chris Bono, and Charles Burton. You will get better training in a college room for a year. If you go to practice everyday with the goal to get better, you will make great progress.

A redshirt year is not a year off. You need to get in as many matches as possible. You should compete in open tournaments and freestyle tournaments throughout the year. Prepare to get the most out of your four years of NCAA eligibility."

Nobody should be able to hold you down with one hand. If you can get both of their hands - even better. Don't let go of the hand/or hands until you have completely escaped. Wrestlers often release the hand control too early and their opponents are able to shoot and avoid giving up the escape. Try keeping the hand control after you've escaped and turn it into your favorite tie-up on your feet.

It is important that you are aware that you must clear your hips. All of the common escapes (the sit out, granby, switch, and stand-up) involve clearing your hips. On the flip side this should tell you that when you're on top you need to control and/or attack your opponent's hips. It will be very helpful when executing these escapes to pressure back into your opponent. Most wrestlers try to go forward and away from their opponent. When pressuring back - pressure back with your hips. Keep your hips low and heavy to the mat. Don't pressure back into your opponent with your upper body. Get hand control and use it to get your hips clear. Change up what you do on the whistle. It is much easier for your opponent to control you if they know what you're going to do. Put two, three, four, or how ever many, moves it takes together to escape."

Don't get discouraged if you aren't winning the big tournaments. Remember that there are over a hundred college wrestling programs looking to fill there rosters. Don't avoid bigger tournaments because you don't want to lose. The more you compete the better you will be. The better your competition is the more you will learn. You should be able to get a season or two worth of matches in the off-season. All college coaches have different strategies in what they're looking for in possible recruits. They aren't necessarily looking at the guys winning in high school. They are looking for kids that they think will be the best college wrestlers. For example, my first priority in looking at recruits is their attitude. There are several attributes that come before actual winning when looking at a high school recruit.

You need to do your very best in school. After a college coach finds out that you’re a good wrestler, the next thing they look at is your grades. Your grades are very important. There is a new NCAA rule that penalizes NCAA teams for athletes that become ineligible and not return to the roster or leave their institution before graduating. So coaches will have to be even more careful in the future when recruiting athletes with poor grades and study habits. Do your best in school - it will pay off. Remember that there are many academic scholarships available.

It is also important for college coaches to know that you are committed to the sport and that you enjoy wrestling and competing year-round. If you aren't willing to train during the summer in high school, then you probably won't be in college either. This puts you at a great disadvantage because the off-season is the best time to improve. This doesn't mean that you have to wrestle every day of the year. In fact I think it is important to get time away from the sport to refresh your mind and body. Before high school my brothers and I played several sports - football, baseball, and soccer. I played football in high school, but wrestled most of the year. We had breaks after the high school season and between bigger tournaments.

Show that you are committed to becoming the best college wrestler that you can be. Be a great student, train hard, compete hard, and wrestle in big off-season tournaments."

I've watched several athletes go up instead of down and do much better than they were doing cutting to the lower weight class. Putting weight on will probably be a better option than taking it off. If you're a little lighter than you'd like to be for your weight class then make up for it in different areas. Work hard - make conditioning a factor. Improve your technique. Spend extra time getting bigger and stronger. A great attitude will beat a few pounds any day - especially long-term.

You will be a more successful wrestler if you're happy and focused on getting better. Obviously each person will be a little different when it comes to coming to cutting weight. Some people are better at it than others. If you need to cut weight to make your college or high school team - then do it correctly. Workout more, eat healthy and drink water instead of pop.

To make my Olympic weight I would stop drinking soda at least three weeks before I needed make weight. Something else that I would do is run with sweats on after practice. It simply takes discipline to cut weight correctly. Be disciplined and you will feel much better and you'll get better results.

Do not starve your weight off - work it off. I think it is more common in high school to starve weight off because wrestlers just don't know any better. Workout after practice. It isn't that hard to keep your sweat going for awhile. Work out more so you can eat more.

I would recommend that young wrestlers (fifth grade and younger) don't cut weight at all. I think this is the best long-term solution. Wrestling is tough already and, as you know, there is no sport like it. There is no other sport that can teach you what wrestling will. Keep your kids in wrestling by making sure they are having fun. Don't put pressure on them to win and don't make them cut weight. Your kids will become better wrestlers. Some of the kids I remember being the toughest wrestlers when I was young didn't make it long in the sport. Thinking back I realize they were the ones that were being pushed hard by their parents.

Between fifth grade and high school I don't think wrestlers should lose more than a couple of pounds. That might mean eating a salad the night before weigh-in or running in sweats for a few minutes before stepping on the scale. I wouldn't suggest doing much more than that. Allow your wrestler to decide what weight they want to go. If they decide they want give up a few pounds or lose a few pounds - support them. Let them decide. Remember that they are the one that has to step out on the mat. Also remember that a little weight is a lot more for a little wrestler. Make the sport fun for your wrestler. Wrestling is just a sport - the greatest sport, but just a sport. All of this talk of weight cutting has made me thirsty. - Cael"

When actually shooting, think of a football tackle. Attack your opponent like you're playing football. Get your head up and your hips in. Go through them. When finishing your shots, leave no space between you and your opponent. Space is weakness. Your body does follow your head- so look where you want to go. Also, the quicker the finish the easier it will be. When drilling in practice- drill all the way to control. Don't just shoot and stop. You will do this in competition. This is something I worked really hard on before the Olympics. Quick hard finishes can not be stopped."