Sophie Laing winning MIAA All-State championship (2019) at 138 pound weight class. Josh cohen in his state finals match (2018) New Singlet Designs welleseley_2019_singlet_proof-001Download welleseley_2019_singlet_proof-002Download welleseley_2019_singlet_proof-003Download welleseley_2019_singlet_proof-004Download
In Season Workouts
In season workouts are often quick and easy ways to maintain your power and strength throughout the season. Some things you should keep in mind when looking for in season workout programs is something that incorporates body weight exercises and minimal weight lifting due to the increased risk of injury. If your looking to do … Continue reading In Season Workouts
Match Day
Whether it's an important tournament, or a dual meet, there are many things you need to do in order to be prepared for competition. Here are some key things you should bring to keep yourself focused and ready throughout the day. Essentials The essentials are everything you need to wrestle, including other things. This includes: … Continue reading Match Day
Resources
There are many resources out there to help you get in better shape, and reach all of your physical goals. Compiled here is a list of resources, especially for wrestlers, that we've believe are helpful. Books for General Nutrition Book 1: Eat, Drink, and be Healthy: The Harvard Medical Guide to Healthy EatingLink: https://www.amazon.com/Eat-Drink-Be-Healthy-Harvard/dp/0743223225/ref=asc_df_0743223225/?tag=hyprod-20&linkCode=df0&hvadid=266011026192&hvpos=1o1&hvnetw=g&hvrand=6596806323323142158&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9002079&hvtargid=pla-570479464441&psc=1This book … Continue reading Resources
In Season / Offseason Workouts
In season workouts are often quick and easy ways to maintain your power and strength throughout the season. Some things you should keep in mind when looking for in season workout programs is something that incorporates body weight exercises and minimal weight lifting due to the increased risk of injury. If your looking to do … Continue reading In Season / Offseason Workouts
Meal Plans
Things to take into account: Meals are based on a 1600 calorie diet, which is most useful for those trying to lose weight progressively.Ratios of different food groups are based on recommended daily servings for High-conditioning athletes on a typical workout day, which is:2 servings Carbohydrates2.5 servings Protein2 servings Vegetables/Legumes1.5 servings Fruits/Nuts2 servings Snacks Breakfast … Continue reading Meal Plans
Favorite Recipes
Here are some personal favorite recipes to have in the season, to help you have filling, nutritious meals. Protein Pancakes 1 cup rolled oats, uncooked1 ripe banana2 eggs1/2 cup egg whites4 tsp baking powder1/8 tsp sea salt1/8 tsp ground cinnamon1/4 cup vanilla protein powder2 tbsp flaxseed meal1 tbsp coconut oil, for cookingsliced banana, for garnishpure maple syrup, for serving Simply add all of the ingredients into a blender, then use the coconut oil to cook over medium heat … Continue reading Favorite Recipes
Food Breakdown
Understanding the breakdown of the amount of food you should be eating, and how much of which type will help you attain a better diet, or better nutrition. Here are some breakdowns for percentages of different food groups you should be eating: Proteins: 10-20%Carbohydrates: 50-65%Fats: 10-25% For high level athletes, here's the breakdown of the … Continue reading Food Breakdown
Night Before the Meet
If you have a big meet or tournament coming up the next day, it's important to prepare the night before to be able to wrestle your best. Here are some tips to preparing right: Eating Right: Eating the right things before a meet is key, as it will dramatically effect performance. Here are some tips … Continue reading Night Before the Meet
The Basics of Nutrition
Something imperative to all wrestlers is how they eat, as it will drastically affect performance. There are many things to know in order to eat right, and to cut weight as efficiently and effectively as possible. "The better you eat the better you compete" - Jordan Burroughs "Lifestyles based on eating fresh and moderated food … Continue reading The Basics of Nutrition
Day of Competition: Meal Ideas / Tips
Food ideas for after weigh-in: Drink at least one 8-ounce glass of water Bagels, English muffins, or toast topped with peanut butter and jelly Cold or hot cereal with low-fat milkFresh fruitFruit juiceLow-fat yogurtPancakes topped with fruitWaffles topped with fruit Tuna in a package (my favorite) Ideas for pre-competition meals: Drink at least one 8-ounce … Continue reading Day of Competition: Meal Ideas / Tips