So you are thinking to start a wrestling program? Or you have just started wrestling? I know, sometimes it becomes very challenging for wrestlers to lose weight. For some it can be a very daunting task. An ill-informed diet can make you gain more weight. But you don’t need to do crash dieting or over-exercise to lose those extra pounds. No need to take those expensive weight-loss supplements either. All you need is a healthy diet so that you become stronger and perform better in the long run. Here are some diet tips from Adam Elayan who is a champion in wrestling!
Drink Lots of Water to Lose Weight
Dehydration is the biggest problem when you are trying to lose weight. It will not only hinder your weight loss but also affect your performance in the ring. You may develop cramps or strength loss if you are not drinking enough water. So, it is necessary that you drink enough fluids throughout the day. You should also drink water after every 15-20 minutes in the gym or ring. Avoid beverages like soda and coffee. Also avoid diet coke or fruit drinks. Not only will they cause dehydration but will also add calories.
Reduce sodium intake
Excess Sodium intake leads to water retention in your stomach. It will cause bloating and puffiness. So, reduce your salt intake and shed that water weight. Always prefer fresh vegetables over packaged or canned food. Avoid dressing and sauces in a fast-food restaurant. Avoid eating at fast-food chains. Yes that includes eating pizza, burgers! That will only add calories and extra sodium in your diet.
Consume protein-rich snacks after workouts
Fat usually slows down our digestion. But eating protein rich food after workouts will improve your metabolism. You will keep on burning fat after exercise. It will also help in maintaining the muscle mass for energy. You should include whey protein shakes and yoghurt snacks in your diet. You can also eat your favorite peanut butter and jelly sandwich!
Eat high-carbohydrate food
I know a lot of wrestlers who stop eating carbohydrates in order to lose weight quickly. But this is a big mistake. You need energy for your wrestling workouts! So, indulge in a high-carbohydrate bar while you are cutting your weight. So, next time you are about to start your wrestling practice, eat high-carbohydrate food to fuel your body and to kick start your weight loss.
For any sport, you must have a leader’s quality in a manner to understand the correct situation of the game and interact in that manner. Especially in case when you are a wrestler, as this will help you in keeping a dominating influence on other contestants. Thus here are few tips provided by Adam Elayan that will help you to understand the ways to prove your leadership quality in Wrestling:
Give out duty
With regards to empowering authority in your secondary school wrestling group. You have to first give your competitors chances to rehearse those abilities. Amid training, solicit individuals from your group to lead extends, warm-ups or penetrates. Much the same as some other aptitude in secondary school sports, careful discipline brings about promising results. So be watchful for these open doors.
Keep guardians under control
While most guardians have great expectations, they can really shield their youngsters from creating authority aptitudes. As indicated by Forbes magazine, guardians regularly protect their youngsters too rapidly. Not enabling them to manage intense circumstances all alone. On the off chance that guardians of competitors on your secondary school wrestling group are coming to you. To chat in the interest of their youngsters, amiably reveal. To them that you’d like to have their understudies’ converse with you straightforwardly. Figuring out how to represent themselves is an essential approach to begin to create administration potential.
Give them a chance to show others how they do
According to Adam Elayan in the event that there’s something that one of your players does well. Give him chance to exhibit the procedure to whatever is left of the squad. Will it fabricate certainty, as well as give the competitor encounter driving and instructing others. Make sure not to humiliate the wrestler before the group if something turns out badly. Or he’ll be reluctant to endeavor to lead others later on.
Pick chiefs shrewdly
Despite the fact that you need to attempt to ingrain initiative qualities in the greater part of your secondary school wrestling colleagues. Your squad will work better in the event that you give maybe a couple the duty of filling in as chiefs. The Positive Coaching Alliance revealed that you should search for players who worked the hardest in pre-season. Go well beyond desires and may contribute more to your group because of the mental lift. That originates from conveying the title of commander. Make certain that your skippers are players who won’t just deal with administration well. However will likewise empower it in others.
Get players on board
With regards to prep games, in the event that you need to see genuine change you have to get your players on board. Approach a couple of persuasive wrestlers and converse with them. About how you need to energize authority in each individual from the group. Urge them to help the more youthful wrestlers on the group and clarify that you’ll anticipate that they will set an illustration. While your players will take in a considerable measure from you. The lessons will be driven home all the more viably in the event that they’re being accentuated by powerful partners also.
These are the following points provided by Adam Elayan that you could follow in a manner to seek leader ship quality in wrestling.
Sometimes, the best pullers in the World Arm-wrestling League are not successful, even though they have big biceps. Arm-wrestling involves training and strengthening of tendons, ligaments and connective tissues that are vital for being strong on the table, and control an opponent. Most commonly, these parts of the arm, wrist, and hand are not included in the list of workouts, you practice in standard gym visits, so Adam Elayan offers some techniques to grow the hidden parts of the arm that act as a key to dominate at the table.
Do you have any idea what you’re going to do when a 225-pound guy throws a challenge across the room, laugh at you, and pee on your face, Adam Elayan reminded a situation. You take your opponent’s power away by implementing arm-wrestling techniques, no matter how big and strong he is.
This sport has more to deal with angle manipulation than sheer power. Adam Elayan wins not because he’s strengthened muscles, but because he’s developed his tendons to withstand pressure in the proper direction. The technique describes as putting your max bench on the rack and holding it halfway between your chest and a full rep for as long as you possibly can. Also, he has shared a secret about arm wrestling: Millions of people believe, it’s about pushing. But we don’t push, we pull.
Focus on your wrist
Mainly, the focal points of arm wrestling are in hand and wrist, rather than biceps and shoulders. You can take your opponent’s power away by controlling the direction of the match. All this starts from the hand. The concept is to put pressure on my fingers, essentially to failure, emulating opponent who trying to open your hand and attack your fingers.” That’s where his hand strength comes from. The wrist is similar: straps on a heavy weight lifts it up and tries to move through his wrist’s natural rotation.
“Arm-workout primarily focus on three things: hands, wrists, and fat grips”, Adam Elayan helpfully advised us.
Another effective way to defeat your opponent is to combine trick 1 with the Thumb Slide. The thumb slide takes place when you loosen your thumb so that it slowly goes to the top. Before beginning keeps your thumb loose, then slide your thumb carefully to the top part of the opponent’s hand. The thumb when high enough allows you to control because the opponents strength won’t get enough strength to reach the top. At this stage, you can either finish them off or combine it with trick 1. On combining it with trick 1, pull it towards you, and drop their hand.
Get the hook.
Here’s the next technique of signature move i.e. the “hook.” Choose a friend or disliked co-worker and practice the traditional arm-wrestling position. Turn your palm near your face and bend your wrist toward your shoulder. This hack turns your opponent’s hand in the wrong direction while taking shoulder out of the match. Positioning your fist toward your shoulder help you distribute the complete power down on your opponent’s bicep. Now, if you have to grip up, lat-drag yourself straight down without even moving your body and pull with your lat like doing a pull-up, extending your arm away from your body.
With every season start, the first question that every wrestler seek is what they should eat. So that whether they could focus on dropping to the lower weight or they maintain weight to stay strong with proper diet. As no doubt, they have to burn more calories to knock down their opponent. And for this, they need a bucket full of nutrients, vitamins, energy drink and much more to harden their muscle.
Adam Elayan who wrestled for 7 years and was the best wrestlers from his town in New Jersey, shared a complete list of proper nutrition that must include in daily diet plan of a wrestler. That will help you to guide what all you must intake according to your body requirement.
Here given below is the list of following Adam’s wrestlers die Plan:
Change to Skim Milk
Changing to skim milk can have a sensational effect in caloric and fat admission for any person. In an eight ounce glass of diminished fat 2% drain, there are 122 calories with 4.7 grams of fat.In low fat 1% drain, there is 102 calories and 2.5 grams of fat.
A wrestler that changes to skim drain takes in 86 calories and .4 grams of fat for each eight-ounce glass.
Heated potatoes are an effortlessly arranged sustenance that ought to wind up plainly a staple in a wrestler’s eating routine. Keep in mind to eat the skin, however. As per Adam, the heated potato has no fat and a negligible measure of sodium with a decent supply of complex sugars.
The real secret behind eating potato is by adding water to it. As wrestlers know very well that backed potatoes are dry so re-hydrate it is the best thing to do.
The Mystery of Egg Whites
Wrestlers need to comprehend where hunger pain originates from. On consumption, food breaks down quickly that are rich in sugar. Egg whites are a typical wellspring of value protein. Moreover, egg whites contain no fat. Discard the yolk.
Wrestlers can get ready egg whites effectively by bubbling up twelve eggs and putting away them in the fridge.Egg whites contain around 3.5 grams of protein each. Urge wrestlers to make utilization of this wellspring of protein.
High fiber is exceedingly imperative
Again assortment is surely imperative for wrestlers concentrating on appropriate sustenance. Fiber is one a player in a decent every day consume fewer calories. Adam Elayan urges wrestlers to make a high fiber oat part of their everyday sustenance utilization.
Grains like All Bran and bread can be great wellsprings of fiber. In checking the sustenance board on grain or bread attempt to discover an item that has no less than three grams of fiber for every serving.
High fiber is exceptionally imperative
Fiber is one a player in a decent day by day eat less. Adam urges wrestlers to make a high fiber oat part of their day by day sustenance utilization. Oats like All Bran and bread can be great wellsprings of fiber. In checking the sustenance board on oat or bread attempt to discover an item that has no less than three grams of fiber for each serving.
So, this is the complete list of nutritional diet plan provided by Adam Elayan that you could follow to muscle up for your next season. Also, apart from this are few extra supplementary are required that you could consider from any nearby stores or online.
Attitude plays a significant role in aggressive, dominating wrestling. Acquiring inappropriate techniques, even vanquish an athlete with the strongest will.
Adam Elayan shared 7 simple yet effective things that wrestlers need to keep in mind for training for wrestling or training wrestlers. To counterattack, hacks punches, avoid tripping and break opponents, these factors are valuable. In order to get the most out of a wrestling match, or want to compete wrestlers with an entertaining and dominating style, beneath I have highlighted some wrestling methods to unlocking your potential.
Let get into it.
Sandbags, an important tool for wrestlers. They are an incredible tool to work on grip strength and getting your wrestler strength up with the awkwardness of the sandbags is awesome! Olympic lifts are one among the best exercise you can practice with it. Also, some of the isometric strength and just squatting and lunging are possible with a Sandbag.
Second most important yet effective tool for practicing Olympic type lifts. Wrestlers can improve grip strength to a large extent with kettle bells. It helps to control your body while dragging weight and forces in appropriate directions of your body muscles.
Being an experienced wrestler, Adam Elayan shared his view on Kettle bells – you can exercise all your 1 legged deadlifts and squats, swings and snatches and also the Turkish getup.
Body weight is considered the most important factors in wrestling. It is something wrestlers need to maintain when considering strength workouts. Wrestlers can benefit from weight training as much as other athletes. During the season, you should avoid the high-weight, low-repetition lifting that builds bulk and mass.
This can interfere with your weight enough to bump you out of your preferred class. Instead, focus on pull-ups, chin-ups, and close grip and alternate grip pull-ups. Dumbbell and kettle bell exercises are preferable to barbell exercises because they engage more muscles in the same range of motion.
Mostly, trainers overlooked. Adam Elayan, an experienced wrestler consider this an important part of isometric strength training. At the time of wrestling, you often find a situation when you resist a force or trying to control your opponent. It seems like an arm wrestling match at a standstill. If you acquire isometric strength edge over your opponent, you will be in an advantageous position.
Using ropes for battling, ropes to pull sleds and climb are some valuable practices required in wrestler training. It also helps in building grip strength to a large extent. Using these tools, you can take benefit of strengthening your shoulders and arms.
1 Sided Training
1 legged squats, 1 legged deadlifts, alternate chest press and all the other variations of training 1 side are valuable components of wrestlers training. It helps in balancing and strength your body and muscles together.
In wrestling ring, you must be a better athlete than your opponent. Being more agile help up to a greater extent. Adam Elayan suggested using ladder and hurdles to improve your agility and foot speed.
You might be planning to step into a wrestling ring, hopefully, you can implement above things in your practice to unlocking your potential!