Training Journal

The Training Journal

The primary purpose of the training journal is to give direction, to show progression and to provide information for future use.   

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. It 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- Have a goal in what you do, it will give you direction. Goals can be long-term, short-term, daily, or practice. 

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 concentricThis 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. PracticesRecord 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/ TournamentsNote 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. 

We have the talent to do much better. But we are missing the commitment and the discipline from the majority of our athletes to achieve more.  All prizes in life worthy of achievement come packaged in sacrifice, commitment and hard work.

Confidence: Build It & Success Will Come.

Confidence: Build it and Success Will Come.

By Stan Tzogas- October 8, 2006  Confidence is the firm belief that you can do what is required to succeed. Confidence is developed thorough practice. It is built by numerous successful completions of techniques, tactics, skills or tasks in practice situations. One must perform in practice what is required in competition because successful practice will develop one’s confidence and lead to successful outcomes.   For example:  

1. If I drill countless repetitions of a shoulder throw in practice and then start scoring with it in practice scrimmage matches, I will then feel confident that I can successfully use the shoulder throw in tournaments.
2. If I often get out-muscled in matches, I should seriously begin to strength train. I will start to notice that I am doing more chin-ups and lifting heavier than before and I am now assured that I am stronger.
3. If I am feeling winded (gasping for air due poor cardio-fitness) in matches, I must work on my cardio-fitness. I build confidence in my cardio through demonstrated improvements in cardio-fitness exercises like running or swimming.  

The more often one experiences improvement and success in efforts, the more likely that one will be confident in attempting new challenges successfully. Having confidence in your abilities helps you to win more matches. Think about and focus on what you do well in practice and do that in a match. Focus on this process and the outcome usually takes care of itself. Knowing that you can perform and execute your techniques and tactics is the type of confidence that is needed to win matches.  

Choking in competition is a result of a lack of confidence or over confidence. A lack of confidence is the self-perception that you are unable to meet the demands of the challenge. Over confidence is thinking that success will come easily despite the demands of the challenge and there is no chance of losing. This lack of motivation to meet the challenge leads to a decreased concerted effort, later resulting in becoming overwhelmed in the process by an up started opponent. Thinking you can easily win regardless of any challenges and not focusing on the process will lead to a poor performance.  Building confidence is not an overnight event, it is a progressive process. To build confidence, rehearse in practice what is required to succeed in a match. Progressively demonstrate successful rehearsals in practice matches by gradually increasing to more skilled sparring partners.  Bring these successfully demonstrated skills to the tournament matches.  Focus on the process of using your skills effectively and success will come. This in turn will further develop your confidence. Go back to practice, reload yourself with more skills and repeat the process.    

What you put in your mind is what you get out. The constant use of self-talking internal dialogue will smooth the progress of building confidence. After each successful attempt at a task praise yourself. Tell yourself how good you are. Early in his boxing career Mohammed Ali said “I am the greatest” so many times that Ali actually convinced himself, he was great before he attained greatness. The use of self-affirmation statements like those used by Mohammed Ali, will help.  An affirmation statement is an “I am” statement that athletes use regularly to help bolster self-confidence and direct focus.Example: I am totally prepared and I have worked hard to wrestle with relentless intensity. I am tough and tenacious – no one is tougher. My double leg takedown is devastating.My groundwork is unstoppable.I am ready to work harder than humanly possible.I am an intense, relentless and unstoppable wrestling machine.  “Whether you believe you can or believe you can’t, you’re probably right” – Henry Ford To win matches, focus on taking control of the match, doing what you do best and make your opponent wrestle your strengths. Be positive and have a strong will to constantly accomplish and achieve more. If you can talk yourself into believing it, you will do it. Matches are won in the practice room, work smarter, not harder, build up your confidence and success will come – Good luck!

Blood Policy

Blood Policy 2006 – Stop, clean and cover
Athletes are not to come into contact with blood other that their own. 

Blood on the mat must be immediately cleaned by the person bleeding with a disinfectant solution provided. Workout clothing and gear contaminated with blood must not be worn until washed in the laundry. There will be no wrestling with bloody shirts, shorts, shoes knee pads etc. 

Stop, clean and cover all cuts. To prevent serious infections cover skin that has been cut pierced or scratched.

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. 

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.

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.

Strength Training 101- The Basics

Strength Training 101- The Basics

by Stan Tzogas (08/21/06)
Upon completion of a strength training workout, the athlete’s muscles should be pumped solid with lactic acid and the athlete should be fatigued. For a muscle to get stronger, it has to be overloaded. Overload means putting more stress on the muscle than what it is used to. As the muscle adapts to greater levels of stress, the amount of weight must be increased in order to ensure progression. Progressive overload resistance training is a strength training method that works by increasing the weight or resistance gradually in small amounts as the body gets used to new stress. This training concept explains how the great ancient Greek wrestler Milos was able to carry an adult cow on his back. During ancient times there were no fancy health clubs with high tech machines. As part of his ancient training practice Milo carried a baby calf every day until it was an adult.

The key factor in progressive overload resistance is the repetition maximum (RM). A repetition or a rep is one completion of an exercise. “RM” stands for the maximum amount of repetitions that can be performed with good form and technique with a given weight before technical breakdown and/ or muscle failure.

For example, the coach recommends a training program consisting of eight RM. Eight RM is the maximum correct repetitions in good form without significant failure or rest, lifting the maximum weight possible for the athlete. The eighth rep should be extremely strenuous for the athlete. The completion of a ninth rep should be impossible.

The way to find the weight for your RM is through trial and error. Training to a maximum repetition failure is crucial in order to gain strength. Too often, athletes will avoid the maximum overload that is required to complete the final repetition because it is too difficult. Not exercising to overload results in minimal gains. Under loading your muscles will lead to under-average results.

Six to nine RM will produce maximum strength gains. For leg exercises, however, RM should increase to 15 to 20. Any of the Olympic lifts should not be executed over 6 RM. Beginners should start with 15-20 RM for 1 set for the first 2 weeks of training. A “set” is the number of repetitions executed consecutively before a rest break. Progressive overload resistance training requires a spotter to prevent accidents and injuries.

11 General Guidelines for Strength Training:
1.  8-10 RM
2.  3 sets (the number of times 8-10 RM are performed)
3.  60-120 seconds recovery time between sets
4.  5-6 exercises beginning with the larger multi-joint muscles exercises first
5.  45-60 minutes maximum duration per workout, not including warm-up & cool-down
6.  3- 4 times a week
7.  48 hours between workouts
8.  Exercise using strict form, slow speed, and full range of movement. Be sure to pause. Ask teammates or coaches for help with the techniques of the exercises
9.  Breathing: exhale during the most strenuous phases of each exercise and inhale during the easier phases
10.  Stretch the muscles that you are exercising in between sets
11.  Include some core-abdominal exercises before the cool down

Good Weight Training Exercises for Wrestling
1. Power Cleans
2. Front or back squats
3. High pulls
4. Upright rowing
5. Bench press
6. Front Lat. Pulls
7. Standing or sitting shoulder press

Strength is a vital aspect of any wrestling match. Being strong helps to develop confidence, improves speed, power and execution of techniques, it can help a wrestler compensate for a lack of technical skills, it can aid in escaping bad situations and also prevent injuries. Those who struggle with wrestling usually struggle due to a lack of physical and/ or mental strength. Strength plays an important role on the path to a successful wrestling career.

The Team Impact Wrestling Club does not condone behaviour contrary to fair play. The club does not advocate the use of any muscle-building supplements permitted or banned. We feel that participation in sport is training for later day life, and integrity is a vital aspect of that process.

Average athletes with excellent training habits will beat good athletes with poor training habits. Good athletes with excellent training habits are extremely difficult to defeat. Poor training habits are better than no training habits. The will to win is not complete without the will to train. You decide which direction to take. Any direction you chose usually you will get back what you give. Enjoy your work-out!

Heart Rate: The Indicator of Effort

 

Heart Rate: The Indicator of Effort.                                                        

 Checking your heart rate is a good way to determine effort and monitor training.  Improvements will come sooner if attention is paid to monitoring the heart beats per minute. There are various ways to determine a target heart rate. The most common way to estimate is to use a mathematical formula. A better method is to buy and use a heart rate monitor.  The total number of heart beats per minute (hbpm) is a good indicator of how hard you are working. The formula that will give you an estimate of what is your 100% maximum is to subtract your age from 220                                                                                                                             

For example:                                                                                                                                                                                   Victor is 15 years old, 220 – 15 (age) = 205.                                                                                                                                                                    205 hbpm represents the 100% maximal effort.                                                                                             To determine a 90% effort, take 205 and multiply by 0.90  205 x 0.90 = 184.5                                           185 hbpm represents the higher end of training                                                                                              To determine a 60% effort, take 205 and multiply by 0.60 205 x 0.90 = 123                                                123 hbpm represents the lower end of training.                                                       

Training any lower than 60% of your maximum will yield minimal improvements. 

 To check your heart beats per minute take your first 2 fingers and place them on your carotid artery beside your throat. Count the number of beats in 6 seconds, then add a zero to the end of at number and you get the roughest estimate. For example: 16 heart beats in 6 seconds equals 160 heart beats in one minute. Counting for the full minute will result in the most accurate estimate.  Counting for 30 seconds then multiplying by 2, is the next most accurate way. You may want to work with 10 seconds, by counting beats for 10 seconds then multiplying by 6. Do what works best for you.

A chart for a 15 year like Victor would look like this:

Percent (%)	Heart beats per minute	Heart beats per 10 seconds
90 (205 x 0.90=)	185	31
85 (205 x 0.85=)	174	29
80 (205 x 0.80=)	164	27
75 (205 x 0.75=)	154	26
70 (205 x 0.70=)	144	23
65 (205 x 0.65=)	133	22
60 (205 x 0.60=)	123	21

Complete the following chart for yourself:

Percent (%)	Heart beats per minute	Heart beats per 10 seconds
90
85
80
75
70
65
60

To significantly improve your cardio-vascular fitness and develop a good aerobic base, it usually takes about 3 months and running for at least 4 days a week at a minimum of 20 minutes.A basic cardio-vascular training program includes:3 months,4 days a week,20 minutes minimum constant duration,and at a constant 70-80% maximum heart rate paceIn our sport this training should begin prior to the competitive phase, in August. 

How important is Cardio-vascular Fitness?“When you have an opponent that is fast or quick – when he gets tired he is no longer fast or quick.  If your opponent is really strong – when he gets tired he is no longer stronger.  If your opponent has great technique and he gets tired – he no longer has great technique.  If you can make an opponent tired, while you are not, you will be faster, stronger and your technique will work better.  Work hard on your conditioning and learn the techniques that make your opponent tired.” (
Steve Fraser) 

Being in excellent cardio-vascular condition helps in recovery in-between matches, improves work-output in practice, makes matches easier (more energy- less tired) and improve confidence.         

The Team Impact Wrestling philosophy is that wrestling practices are not designed with the main purpose to develop and improve your fitness. Practices are designed to develop, improve and perfect wrestling techniques and tactics. Getting into excellent physical condition is the personal responsibility of each athlete. We do not lose matches because of poor fitness. Please make a serious effort to acquire a high level of cardio vascular fitness. Make a greater effort to work smarter.