training programs

Training programs are available to Team Impact members upon request.

Training Journal

The Training Journal

The purpose of a training journal is to give direction, to show progression and to provide information for future use.  Purchase a good day planner complete with monthly charts. Record all important events (tournaments), due dates for assignments, and other relevant dates of importance. Have a plan, work the plan. Failing to plan leads to frustration, stress due to disorganization and poor outcomes. Get organized and stay organized. A good day planner can also work as a training journal.  

For example strength training, records should show that the weights used are increased, as you get stronger. This is where the term progressive resistance training originates.  Having records that reflect progress is very important. This is a strong motivator and confidence builder.  Not knowing what you have been using for weight and /or reps leaves you in the dark as to what exactly to do. This could lead to low intensity workouts at best and possible injuries at worst. The most difficult part of this record keeping is consistently doing it. It takes extra time if you use the open format and have to think about the order, poundage, reps, and sets before or during the workout. If the workout is planned out before the training, it can actually save time as you go right to the exercise station and attempt to execute your program for the day.  The critical thing is that weights, sets, and reps be carefully and accurately documented. It may not look cool to be referring to your journal every few minutes but it can definitely give your training program goal-direction, and a record of real progress. 

A good training Journal has the following records:

1. Goals - long-term, short-term, daily

2.  Workload- Write down exactly what you plan to accomplish or what you actually did accomplish.  To record your strength training workouts in your journal use the following procedure: Weight/ # of repetitions x sets: recovery time: Tempo (eccentric; pause; concentric)                                                    For example:Bench press – 225-lbs.; 6 reps; 4 sets; 2 minutes recovery; tempo- 3 seconds eccentric; 1 second pause; 2 seconds                                                                                                                               This information is simplified as follows:                                                                                            Bench press:  225       T3-1-2                                                                                                                                       6   4   R2min

3 After each training session: Record Personal Reflections- These reflections should include how you feel and your energy level on a scale of 1 to 5, five being the very best. 

 4. Amount and quality of sleep- Record the amount to the nearest half hour.  Use a scale of 1 to 5 with 1 being very poor and 5 being excellent, to record the quality.  

5. Diet – Note roughly what you consumed when you felt great and what you eat when you felt horrible during training session.

 6. Personal Notes/ Learning Experiences – Document illnesses, injuries, fatigue and feelings relative to training and your progress/ goals. Note any mistakes and suggestions for future improvements.  

7. Testing – Record all fitness testing results and evaluate your strengths and weaknesses in a separate section of your journal. 

8. Cardio-Vascular Training- To record your aerobic workouts note the mode of exercise (i.e. running, cycling, swimming, skipping etc.), the time and/ or the distance covered.  Also, try to note your total heart beats per minute immediately following exercising.

Keep track of your heart beats per minute as often as possible in the morning as you wake up, lying down. If you notice an increase in heart rate and a loss in weight, assume that you are overtraining and your body is beginning to breakdown. This mean you need more recover from training. Cut back your training. 

9. Practices Record- what worked well, what needs works and what needs to be stopped. Describe what was learned and set a plan to use the learned skills. 

10. Matches/ Tournaments- Note opponents, outcomes, things done well, thing that need to be stopped, things that need to be improved things that need to be developed. Set out a plan to incorporate these things into the upcoming training. 

The greatest value to have a training journal is that seeing progression and improvement helps to improve your confidence in your preparation and in turn leads to better performances. 

Pickering Wrestling Practices, Ajax Wrestling Practices, Whitby Wrestling Practices, Oshawa Wrestling Practices,

Wrestling Practices for athletes 13 years and older resume in Durham Region beginning Monday October 2, 2006 at Ajax HS

Practices will take place on Mondays and Wednesdays from 7 to 9 pm at Ajax High School, starting Monday October 2, 2006.

Wednesday practices for younger athletes from ages 6 to 12 will begin on Wednesday October 4 at Ajax High School from 6 to 7 pm. Additionals practices will be held after the Christmas school break in Oshawa on Thursdays from 6 to 7 pm. and in Claremont on Thursdays from 5-6 pm.   During a school holiday (Christmas break, March break, Easter, and summer holiday breaks) you can expect the practices at a school location, to be cancelled unless otherwise announced. Practices at the McGregor Park Recreation Centre will not be affected by school holidays, but will only be closed on statutory holidays (i.e.Boxing Day Tuesday December 26, 2006). If there are closures in the community due to bad weather you can expect that practice will also be cancelled. Do not drive to practice under bad weather conditions 

Practice begins “on time” and “on time” means if you are 5 minutes early you are late.

Toronto Wrestling Practices

Toronto Wrestling Practices 

Team Impact Wrestling Club practices are currently taking place at the McGregor Park Recreation Centre on 2231 Lawrence Ave. East in Scarborough. Practices are on Tuesdays (8:15-10 pm); Thursdays (8-10 pm) and Sundays (10:25 am- 1pm) On Thursday’s beginning promptly at 7:30 pm, there will be a 20 minute run before practice on the field behind the Recreation Centre.   On Sundays there will be another 20 minute run beginning at 12:30 pm. Runs will be lead by a senior athlete. Please come prepared to run with running shoes and an extra t-shirt.    Map to McGregor Park:  http://www.arenamaps.com/arenas/1404.htm  Practices in Durham Region to be announced soon. Always be “on time” and “on time” means being early.

Physical training sessions continue at the Oshawa Civic Field from 7 to 9 pm on Wednesdays. Theses sessions are intended for athletes 13 years of age and older.

Sleep and Nutrition

Success in any endeavor is usually not dependent upon only one factor. Smart preparations (training), a balance nutritious diet and adequate rest are crucial ingredients in the recipe for success.  I recommend that athletes try to get at least 8 hours of sleep a day and eat health. An excellent book on nutrition that you might find at your local library is Nancy Clark’s Sports Nutrition Guide Book.  I recommend that you read this book, take notes and eat better. http://www.humankinetics.com/products/showproduct.cfm?isbn=073604602X 

If you are lacking energy it might be because either you are lacking sleep or proper nutrition. Eating a nutritious diet daily can improve your performance. Know what foods are best for you. Formula One racing cars do not fill-up at the local Esso; why should you fill up at the local McDonalds?   Sleeping to us, is what a re-charger is to a mobile phone. If we do not re-charge our batteries we cannot get maximum output.

Olympic Weight Lifting Lessons

Olympic Weight Lifting Lessons There will be four Olympic weight lifting sessions beginning Saturday September 16. The other three dates are also on Saturdays; September 23; 30 and October 7. The classes will run from 9:25 to approximately 11:30 am. Please be on time.    Coach Hani is a professional world class coach who will demonstrate and teach the proper techniques of the Olympic lifts. These weight lifting exercises are the best training for wrestling. Today’s world class wrestlers need the explosive power of an Olympic lifter. Our goal is that you will be able to learn how to perform these lifts and use them in your weight lifting program. I cannot offer a stronger recommendation for improving your over-all strength and explosive power. Please make an effort to participate. Please confirm your participation by e-mail (tzogas@
rogers,com) to me ASAP 

Weight lifting club and videos:http://www.gtaschool.com/index.html  Cost: $10 per session paid to the instructor upon arrival.Location: Scarborough
Variety
 

VillageMap: http://durham.cioc.ca/details.asp?RSN=2930&Number=2

Dates: September 16, 23, 30, and October 1.

Time: 9:25 am SHARP!

 

Cross-training for Wrestlers

Cross-training for Wrestlers:                                                                                                             By Stan Tzogas,  2006-09-01 

The concept of cross-training is the practice of participating in a sport for the benefit of improving in another sport. The best training for any sport is periodized (a scientific systematized approach to training) and specialized year-round training. Sometimes life’s challenges make it so that we might need to participate in another sport. I have prioritized sports in order of most beneficial to a wrestler in this article. The purpose of this article is to provide understanding for young wrestlers considering a participation in other sports.   

To be an excellent wrestler an athlete needs to possess the strength and explosive power of an Olympic weight lifter, the cardio vascular fitness of a two miler, the mindset of a chess player, and the mental toughness of an ancient Roman gladiator.  

Wrestling is unique. It is not only a sport but also means to developing self-defence. Wrestling is not for everyone, there is no bench, no substitutes, not line shifts, no place to run or team-mate to hid behind, and no one to blame. Wrestling is not a game, we do not play it, we are not players, we are wrestlers who battle for victory and if we are successful, the official raises our hand and restrains our opponents hand lower for everyone to see. What separates wrestling from the rest is that it is an individual combat sport that requires athletes manage their body weight. You want to talk about toughness, try dieting to lose weight, then go out with on empty stomach and compete. Be proud to be a wrestler. Wrestling is for individuals of uncommon strength of character.  

“Once you wrestled, everything else in life is easy.” – Dan Gable 

In order of most to least beneficial for a wrestler, below I have ranked all the high school sports. With all due respect, to excel in any sport requires commitment, hard work and a high degree of athleticism. Participation in any sport is better than not working-out on your own or not participating in any sport. Be active as much as possible. If you plan on being a good wrestler carefully consider the other sports you choose to participate in.   

Rank	Sport	Main Benefit for a wrestler
1	Wrestling	The more sports specific the training, the better
2	Gymnastics	strength, power, body awareness
3	Weight training club	Strength and power
4	Rugby	Cardio, agility, mental toughness
5	Hockey	Cardio, quickness, teamwork and pain management
6	Swimming	Cardio, body awareness
7	Field lacrosse	Agility, cardio, pain management
8	Soccer	Agility, cardio
9	Field hockey	Agility, cardio
10	Tennis	Agility, quickness and co-ordination
11	Basketball	Cardio, quickness
12	Track and Field middle or long distance sprints.	Cardio- excellent pre-season training
13	Cross-country running	Excellent pre-season aerobic base development
14	Track and Field short sprints	Anaerobic explosive power
15	Football	Mental toughness, aggressiveness
16	Badminton	Agility, quickness
17	Skiing/ snowboarding	Coordination
18	Track and Field events other than running	Coordination
19	Volleyball	Teamwork
20	Baseball	Teamwork
21	Golf	Money management skills

To improve in any sport it is important to attend as many training sessions as requested by the coach, attend clinics and camps, read books, ask questions, view videos, practice in the off-season, attend as many practices as offered, and seek and take training advice from coaches. Association by assimilation, you will become a product of your environment. Surround yourself with successful people.   

You get back usually what you give. The sport one participates can lead us to assume the type of person one can be. Being a wrestler means being a tough person! The average wrestler in
Canadawill wrestle for four to five years, and s/he will remember those years for the rest of their lives. Make those years memorable. Training hard never beats training smart.