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2007~RELENTLESS
The purpose of the following training montage is for my family and friends, who are hundreds of miles away in New England, to remain involved in my athletic pursuits. Each week in 2007, there will be periodic updates of training excerpts, random thoughts about my progress, and any ideas that may surface along the way. Occasionally, I will post inspirational stories that have motivated me at one time or in one way or another, that I think may also inspire and motivate you the reader.
Posting portions of my training for everyone to read will not only keep me conscious and keen of my actions, but mindful of those people who have always been supportive and behind me 100%. Over the course of many years of training, thousands upon thousands of hours of mindless focus, seemingly endless minutes of blood, sweat, and tears, I have come to learn that it’s these people who lift me from defeat and help me realize that I am strong to continue with my goals. If my experiences are not shared with these people who truly believe in me, then all the victories are worthless. THANK YOU for all of your support. You know who you are…
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WEEK 52-RELENTLESS
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Sunday December 30, 2007: Somehow I’ve managed to pull myself out of the mental lapse I’ve had over the last two weeks and have decided to stay in Maryland, at least for the time being. On Thursday, I attained my goal I set earlier this year by split jerking 230 pounds one time or putting up four 45 pound plates with the 45 pound bar over my head. I was really surprised to “stick it” as I wasn’t planning to do this work out, but it goes to show what I can do when I am well rested.
The warm-up:
10x45lbs power cleans to split jerks
8x65lbs power cleans to split jerks
6x95lbs power cleans to split jerks
4x115lbs power cleans to split jerks
2x135lbs power cleans to split jerks
1x155lbs power clean to split jerk with 8 push presses
4x135lbs power cleans to split jerks
6x135lbs hang cleans
break
MAX EFFORTS
3x175lbs split jerk
2x205lbs split jerk
1x230lbs split jerk
Since returning from Boston Wednesday night, I also got in some good wrestling sessions. I’ve missed it terribly and makes me appreciate every session I am able to step on the mat and work on my strengths and weaknesses. Since the last couple weeks have been a fog, I have changed my goal of a short peak leading up to February’s Dave Schultz International Tournament to peaking for the Olympic Trials, almost exactly six months from today. With a lot of hard work and consistent training like I had in the last 26 week cycle of training, I completely believe that this goal is well within reach.
The fuel in my fifteen plus athletic career has always been to prove people wrong and prove to myself excellence, while being brutally honest with myself and others. Staying in Maryland is the right thing to do, not only for these reasons, but to prove to myself that my life is fullfilled and that its something worth living for. With the love and support from my family, friends, work and God, that’s more fuel that any athlete could ever ask for.
This being my last post in 2007, I plan to write an extensive reflection of my most consistent, intense and relentless training I’ve ever done, but that will have to wait till 2008. For now I will say that I am clicking on all cylinders again and ready for anything and will not let anyone or anything stand in my way to attain my goals.
ATHLETE OF THE WEEK
 
It only seems fitting to have Rocky Balboa as 2007’s final Athlete of the Week split with his alter ego, John Rambo. Since I was 5, Rocky has been one of the most inspirational fictional athletes in my life. His story/movies have served to be instrumental in pulling me out of several mental funks that we as all athletes go through. Rocky showed me to never back down as an athlete or person to adversity and to get up.
Rambo on the otherhand is not an athlete, but a well trained fictional survivalist that I believe this country needs in a time of fear and uncertainty. Many of the male role models that kids look up to are pop/r&b singers, overpaid actors and professional athletes. Rambo’s warrior character to me has been an example of fighting the good fight and living without fear.
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WEEK 51-STILL STRUGGLING
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Saturday December 22, 2007: Three days before Christmas and still no tree. The real spirit of Christmas is not about the gifts, the tree, or stockings, but about bringing together family and friends to share memories and laughs. Christmas is one of the few times out of the year that my small family gets together, so its really special this year with my mom being sick and all. Training has been off and on as I have only run a few times with my girlfriend Emily.
I’m getting the bug to throw and commit myself 100% into training though and am looking forward to returning to Maryland to wrestle, as I’ve been in Boston nearly half the month and unable to get on the mat at all.
ATHLETE OF THE WEEK
Along with Joey Miller, Caitlyn Chase is another young women who is chasing her dreams while promoting the sport of wrestling for women.
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WEEK 50- STRUGGLING
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Sunday December 16, 2007: Hit a road bump this week. Training had been going pretty well until I made my trip to Boston. My mom recently found out she has more cancer in her body, despite surgery and chemo at the end of 2006. Virtually the entire first six months of this year, she was in and out of Mass General. Being the tremendous person she is, she says she will fight it off and do whatever it takes to get rid of it, however she is struggling with the absence of a man she had spent the last 20 plus years with that has seemingly left her alone in this time of need.
I’ve always insisted that “training is nothing…the will is everything…the will to act”. Well that is very true in this case. Training is nothing to me when I see people I love like my mom struggling to even survive. I know these feelings will wain and that I will dive deep into a steady intense training program again, but right now, I am torn between moving back to Massachusetts to help my mom, who is taking care of a 6-bedroom home where my nana and great aunt who has Alzheimer’s squat or stay in Maryland, basically to train.
ATHLETE OF THE WEEK
Joey Miller was recently featured in Performance Menu Magazine for being a tremendous competitor ad well as advocate for women’s wrestling in all fifty states in the US. Her website promotes women’s wrestling and outstanding accomplishments for inspiration.
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WEEK 49- SOLID
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Sunday December 9, 2007: Another solid week of training in the books, with only one day off in the last two-weeks. I feel pretty good and excited to see where this new cycle of training takes me.
Cary and I did a very tough workout on Friday, probably the deepest anaerobic workout that I’ve done in a very very long time. The workout consisted of a set of 10 different plyos x 2, with skipping rope and 1 minute Airdyne bike sprints in between each doubled set. The plyos were not very high degree in difficulty, but the bike sprints made them virtually a max effort.
ATHLETE OF THE WEEK
Fellow featured jaysonjo.com athlete, Joan Nesbit Mabe said it best that US Olympic Marathon hopeful Ryan Shay was killed by drugs. Read her fair and accurate insight into Ryan Shay’s death. Ryan has a tribute page on
letsrun.com
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WEEK 48- BACK UP
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Sunday December 2, 2007: After taking a couple down weeks of only light running, I got right back into some heavy training. The plan is to skip the conditioning phase and jump right into a longer hypertrophy phase to build some muscle mass. In the last cycle of training, a two-week hypertrophy phase put on about 10 lbs and I hope to do that again, though 15 lbs would be ideal. No real notable workouts, except that Obe and I have been on the mat for two a days.
ATHLETE OF THE WEEK
My former track team counterparts, New Balance Boston women, nearly swept the New England 6k championship title, led by second place Jess Minty and followed closely by teammates Kristin Coon and Erin Dromgoole for third and fourth place to seal the deal.
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WEEK 47-RELAXING
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Sunday November 25th: Last week, I ran a couple days just to stay active and this week, I added a couple more runs to increase my fitness. The plan is to bypass a long conditioning phase and straight into a longer hypertrophy phase for a February peak at the Dave Schulz International Tournament. My knee feels good as I was able to test it out on the mat at a Boston Union Wrestling practice. Though I didn't wrestle hard, I did however warm up and drill a bit before instruction the Roxbury kids again.
Below, I have included my workout chart for the last 27 weeks as well as forward looking periodization.
(click here or on photo to open new window to view enlarged chart)
KEY:
ORANGE-conditioning/base phase (eight weeks)
GREEN-Hypertrophy phase (two weeks)
YELLOW-Strength phase (six weeks)
BLUE-Power phase (six weeks)
RED-Power endurance/peaking phase (three weeks)
WHITE-rest/recovery phase (2 weeks)
UNIT-measure of amount of work completed in hours.
ATHLETE OF THE WEEK
Ben Askren, known for his funk style of wrestling and of course the fro, won the NYAC Holiday International Tournament last week, indicating that he hasn't lost a step in his transition from collegiate folkstyle to international freestyle.
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WEEK 46-SHUT DOWN
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Sunday November 18th: This was my proposed last week in my peaking phase, with the NYAC Holiday International Tourney to cap it off. Unfortunately, my knee hasn't quite recovered or cooperated with me for that matter and decided to shut it down early for a two week break of no wrestling. In addition, between the traveling this month, my mom being in and out of the hospital, and pressures at work, well they have all just about caught up with me.
I can take away a lot of positives from the seemingly negatives, ultimately to make slight adjustments, objectively to my training as well as subjectively in its purpose to a balance busy lifestyle. For now, I am going to enjoy every minute of this rest and recovery period.
ATHLETE OF THE WEEK
Five days after wrestling at the World Championships, Joe Heskett encountered a rare heart complication and speaks of how thankful and greatful he is to still be alive, even though he can't wrestle anymore.
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WEEK 45-PEAK
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Saturday November 10th: Training in Boston this week went very well. I worked out at Boston University as well as with the Boston Union, so got in the mat time that I needed. Also got to instruct and introduce some inner city Roxbury kids to wrestling, who seemed very eager and interested in the sport. My knee is still ailing, but I’m hopeful it will hold up till NYAC…
ATHLETE OF THE WEEK
Former UMass Lowell teammate Nate Jenkins did what he does best and that is proving people wrong. Nate ran a 32 second PR for a 2:14:56 and 7th place at the Olympic Trials in NYC.
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WEEK 44-PUSH
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Saturday November 4th: Since coming back from Phoenix, I was in Maryland training for just four days and now I’m back in Boston for a week. This month, I will only be home a total of ten days, so I really need to be conscious of my sleep and eating habits, so that I can stay healthy for the New York Athletic Club Holiday Tournament. I feel great and have finally made it to my power endurance phase or peaking phase. My circuits once again have changed and will concentrate on holding this peak for just four weeks.
The only set back that I foresee is that my right knee has been bothering me since the week prior to Sunkist. I’ve had to shoot on my weak side (opponent’s left leg) because it’s so painful to penetrate/shooting on my strong side (opponent's right leg) and landing on my right knee. I’ve been icing it aggressively and taking Advil, so hopefully the pain and swelling will subside sooner than later.
ATHLETE OF THE WEEK
Sanshiro Abe was NCAA Champion while at Penn State as well as an Olympian for his native country, Japan. Sunny now coaches the Pitbull Wrestling Club in Pennsylvania.
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WEEK 43-SUNKIST
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Sunday October 29th: The bulk of my training in 2007 was geared for this weekend and the plane arrived in Phoenix Saturday morning to compete at the Sunkist Kids International Freestyle tournament. Was ten pounds over weight Friday (60 kilo plus 2 kilo allowance or 132.25 + 4.4 = 136.65lbs) morning and was able to cut seven that day over three light workouts, eat well and still only have four to go Saturday afternoon. Must have drifted a couple pounds during the flight to Phoenix because I was also able to eat and drink as normal.
Saturday afternoon, cycled for 20 minutes, did some wind-sprints, and then sat in the sauna for ten minutes. Those were the easier four pounds I’ve ever had to shed. I felt more than ready to compete after weighing in Saturday night. This was the best I’ve felt cutting weight (third time this year), without any fatigue and food cravings. The competition was a completely different story from being easy.
I went two and out and my Sunday of competing was quickly over. It wasn’t for the lack of effort or confidence though, but rather lack of experience. My first round drew a bye, but my second round I wrestled a former US World team member in Michael Lightner. Lightening quick he was with his shots and I defended the best I could. Maybe that was the problem as I couldn’t get off much offense, though I did stay toe to toe and aggressive with him.
My second match against a Junior Freestyle Champion in the consolations should have been won, but as the old saying goes, “should have could have”. I controlled the ties the entire time, but made a few mistakes that cost me the match. Obviously, I’m not happy losing, but I am glad that I got to wrestle Lightner, to know what its like to face one of the very best in my weight class. What I can take from these losses is more valuable than winning against two wrestlers that aren’t a real challenge.
Obie wrestled well winning 5 but losing in the consolations to get to the medal match. Cary proved that his comeback fourth place finish this past April at the US Nationals was no fluke. He impressed and won the tournament and to me, looked like the old aggressive, physical Cary Kolat that we all know.
ATHLETE OF THE WEEK
Clarissa Chun just missed a spot on the Athens Olympic team in 2004, but is primed for Beijing 2008 at the 48 kilo (105.5lbs) class.
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WEEK 42-POWER
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Sunday October 21st: What better way to end a six week power phase than with a double session camp on Saturday and Sunday, including top notch NCAA division I wrestlers from Pennsylvania’s Lock Haven University, Penn State, and other locale Maryland talents. 8am started with intense warm ups and straight into high paced drilling and situational wrestling. We re-convened for the second sessions at 1pm for live wrestling. The weekend’s block of training definitely served as a primer for next weekend’s Sunkist International freestyle tournament at Phoenix, in which Cary (66 kilo), Obie (55 kilo), and myself (60 kilo) will all be competing.
This was the first week we were able to actually train in Cary’s new facility, even though it is yet to be complete. What a treat it is to have such a wrestling focused, modern, and state of the art training facility, practically across the street from where I live and on the other end of a plaza where my gym is. It doesn’t get much more convenient than this with my job at home as well. To compliment the facility, Obie Blanc who I previously mentioned, is a red shirt Senior from Lock Haven (two time NCAA qualifier and All American), and joins Team Kolat as a coach and training partner. His goal is to make the Olympic team at 55 kilo.
The power phase eliminated much of the traditional lifting that I previously had in my schedule. In exchange, plyos, bands, and other functional exercises, focused on utilizing my strength gained from previous training, in hopes to translate to faster and more explosive movements. In addition, it eliminated multiple daily training sessions (besides from the camp), in exchange for one intense and focused workout a day. Virtually no aerobic exercise was included in this phase, unless it was for a short warm up for an anaerobic/wrestling session.
Because of the change of training, my body’s composition and metabolic rate has also changed. Weight has dropped off significantly from a high of 155-160lbs (a couple months ago) to 145-150lbs again. I feel a bit lighter, quicker, and definitely leaner. I have also noticed that I am not as tired as when I was consistently doing multiple daily sessions. This is a sure sign to me that my body is recovering well and ready for a peak.
Although training since May has been pretty much on schedule without any hitches, there are a few things I need to tweak once this 26 week cycle is complete, which would be the week before Thanksgiving. Just in time to relax, stuff my face with turkey, and hang out with the family, all while not thinking about training for a couple weeks. Then its back to the drawing board.
ATHLETE OF THE WEEK
Senior Josh McDougal won the Pre-Nationals White race for the third time and is chasing the National title in November, which has eluded him.
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WEEK 41-INCHING
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Sunday October 14th: Only a couple more weeks until I finally compete again. I’m getting the bug, but it’s been more like a snail, taking care of the little things along the way, inching its way patiently to its final destination. I was in Boston this week and was able to hook up with Boston University’s assistant wrestling coach, Sean Grey for his club training sessions. He understands the difficulties it is for a wrestler to find “good” training partners as well as what I am trying to accomplish, so I do appreciate him welcoming me to his club.
ATHLETE OF THE WEEK
Yale University graduate and Massachusetts native Kate O’Neill was the top American at a very hot and humid Chicago Marathon, running 2:36:15 to qualify herself for the Olympic Trials in Boston this spring.
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WEEK 40-MEMORIAL
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Saturday October 6th: It’s not often that a person is memorialized with an annual gathering or celebration of their life. If they're fortunate enough to have such an event, it’s because that person has touched the lives of others in a way that has positively affected them. Jen D’Amour is one of these people who came into the lives of many, but was sadly taken much too early from all of us at the age of 23.
Since 2000, Jen’s family and friends, former collegiate coaches and teammates have come together to put on a race in her honor. I’ve tried to run this as many times as I could and just happened to be in the Boston area for this weekend’s memorial 5k race. It was a great October Saturday to remember my old teammate and share and exchange the good times with other former teammates and friends.
Training wise, the race went as well as I could have asked it to go, considering I am not in any type of shape to run a decent 5k. I’ve run this 3 times since its inception and this was by far my slowest time and probably my slowest for 5k since freshman year of high school. 18:34 for a 6:00 per mile pace is decent considering. If only there were mandatory push ups, squats, and sit ups at every mile…
Splits:
1 mile: 5:51
2 mile: 11:48 (5:57)
3.1 mile: 18:34 (6:46)
ATHLETE OF THE WEEK
U Mass Lowell Track alum, Jen D’Amour tragically was killed by a drunk driver in 2000 and now has a 5k road race in her honor. Old friends and teammates including Brad Klinedinst the winner of this year’s race, came together to remember and honor Jen as she holds a place in all of our hearts.
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WEEK 39-HOW DOES IT FEEL?
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Sunday September 30th: Over the last seven weeks, five of those have been 20 hour workout weeks. Despite the staleness, fatigue, and having to fight off a couple colds, I know I haven’t hit the point of overtraining just yet, though on the very edge of it. I’m starting to back off a bit and will run a 5k race next weekend before having three more weeks of training before the Phoenix tournament, which is three weeks away from the NYC tournament. More to come later…
ATHLETE OF THE WEEK
Haile Gebrselassie , or better simply known as “GEB” ran a world record at the Berlin Marathon, averaging 4:44 per mile for 26.2 miles…unbelievable.
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WEEK 38-POWER
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Sunday September 23rd: I’m in the last phase before two important competitions during the power endurance phase. Six weeks will encompass this important power phase, focusing less on quantity and more on intensity and quality. My circuits are drastically changed with the addition of plyos and very little emphasis on aerobic exercise and more placed on anaerobic exercise.
Physiologically, I feel very strong and know all the hard work of the previous blocks of training over the last 20 weeks is paying off, elevating this old man’s body’s ability to compete at a much higher level than ever before. The main goal of the power phase is to set myself up for a peak during the power endurance phase, which will basically enable me to impose the greatest amount of strength (force) over a maximum sustained period of time, which for me is three 2 minute periods and if needed, three 30 second overtimes.
If you break down a single 2 minute period, there are up to four or five 15 second flurries. I want to be able to out wrestle my opponent in all of those flurries and score or at least not be scored upon. Multiply that by three and you’ve got power endurance/combat peak in action.
ATHLETE OF THE WEEK
The Russian freestyle wrestling team won 6 gold medals out of 7 at the 2007 World Freestyle championships. Mavlet Batirov, 2004 Olympic Gold Medalist in the 55 kilo weight class has moved up to 60 kilo and won his gold, despite not even placing at least year’s worlds.
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WEEK 37-COACHING
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Sunday September 16th: It’s quite a challenge to work a full time job, which requires traveling each month, all while training twice, sometimes three times a day, as well as finding the time to relax, eat and sleep. If you can believe it, in between all that, I have found the time to help Cary coach his youth elite and competitor groups as well.
I’m lucky to have this opportunity because it’s been an eye opener to say the least. These are the hardest working kids (between the ages of 5-12) that I have ever seen in my life. In fact, often times when I travel back to Boston and get the chance to train with some of the top high schoolers in Massachusetts, I notice that they don’t work nearly as hard as these kids, some that are 10 years younger. Cary has said it many times over and over again, and I believe him when he says, that it has to do with the attitude and desire of wanting to raise the bar to be the very best you can be.
I watch these kids go through the same learning curve that I had to endure when I first started wrestling again, and it’s truly amazing how quickly some of them pick up technique and execute it so effortless. While you have these very talented kids, you also have those that cannot quite grasp a technique and just work very hard at it learning it. Being able to teach them and watch their hard work pay off is the most rewarding part of coaching.
Coaching has taught me a lot about myself and has caused reflection on my own shortcomings of technique to watch film of some of the world's top freestyle wrestlers to learn their technique, strategy, and position. Wrestling has become a constant learning process to evolve athletically and personally and its addicting because it never ends.
ATHLETE OF THE WEEK
Sierra Cockerille of Team Kolat placed 4th at the Liberty Nationals earlier this year, against boys her same age and weight!
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WEEK 36-STRENGTH
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Sunday September 9th: Last week outlined and discussed a typical day of wrestling and circuit training and got right down to the purpose of it during the strength training phase. This week, being the last in this phase, I will briefly describe a typical day of aerobic/anaerobic exercise and power lifting.
These days are not as easy as one would think, especially if I’m feeling beat up from the rest of the week’s training. Often times, wrestling alone creates a lot of soreness, stiffness, and even acute injuries, but minor enough to continue training safely. If that’s the case, I’ll just do an easy 3-4 mile run, and maybe incorporate a power lifting regime if I’m feeling up to it. If not, I’ll use the rest of the day to rest and recover.
I have managed to stay pretty healthy without any sort of injury curbing my training since my broken rib last November (knock on wood). That said, when I am not on the mat, I am still doubling up, which are usually Saturday and Sundays. Hopefully, that will all change as Cary’s training facility is complete and can get on the mat every day.
Anaerobic training in this phase has consisted of mostly short hill work with either 20 push ups or 10 burpees at the top of each hill. This variety of running is one of my favorites and probably the only type of running that allows me to work at my very hardest without tweaking a muscle, like fast track work can do.
Later in the day, I will head to the gym and hit the weights pretty hard, though not your traditional weight lifting exercises. My first type of lifting regime consists of Olympic lifts. The movements are generally always the same, but the workouts vary, depending on how I feel, whether it’s straight sets or circuit style. My favorite workout of this type is a pyramid of increasing weight and decreasing reps and vice versa of power cleaning and jerks. I start from 20 reps of just the bar (45lbs) working all the way up to one rep of 195lbs-205lbs and then working back down to 6 reps of 135lbs. It ends up being about 8 sets altogether.
My second lifting regime that I use is a kettlebell circuit, which I described a few weeks ago, so I’ll spare the space and redundancy.
ATHLETE OF THE WEEK
In 2006, in just her second 10,000 meter race, Kara Goucher became the second fastest American woman at that distance. Last week, she grabbed a bronze medal at the World Championships in Osaka.
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WEEK 35-HEAD TO HEART
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Sunday September 2nd: Back in May, an eight week functional training approach was started, using medicine balls, bands, stability balls, dumbells, barbell and body weight exercises. The purpose of the training was to develop stability throughout the body to be able to handle heavier volumes of training later on. This type of training reduces inhibitory signals coming from unstable joints such as the areas of the spine and hips. In basic terms, training the muscles of these areas to become stronger, while using less neurological firing power and protecting these areas from serious physical trauma, when unexpectingly called upon.
After that, I moved onto a two week hypertrophy phase in which more traditional strength training was introduced, mainly to develop basic neural factors such as improved coordination and improved signals to muscles. A very short phase to gain muscle to endure the next three phases to come.
Now I am about to end a six week strength phase in which I have incorporated a mixture of functional and traditional exercises to further target muscular coordination and increase muscular recruitment, while continuing to decrease inhibition. Below is an example of a typical day of this hybrid training with wrestling:
7am: Either mat and reformer pilates or 30 minutes of aerobic exercise, depending how I feel upon waking.
Noon: Typically, Monday, Wednesday, Friday is traditional/functional circuit training. Each workout consists of three blocks of three exercises (one traditional, one functional, one wrestling specific), 10-15 reps with absolutely NO rest in between. The idea is to spike the heart rate in 10-20 second bursts and catching your breath while walking/jogging to the next station. Its basically nine exercises in a row, or 100 reps in a row to simulate a wrestling match. The break comes when a full circuit is complete, but then repeated three more times.
5pm: Bike 6.5 miles (mostly uphill) to wrestling practice. Stretch, warm-up, and then right into Cary's intense practice. Cool-down, stretch, water, and then 6.5 mile bike back home, but mostly downhill.
I just completed another 20 hour workout week, which in my mind, is the most physical work I've ever completed in the course of one week in my life. I've run 120 miles in a week before, but that doesn't come close to the amount of work that this adds up to be. I actually feel a lot better at the completion of this week because I've started using my electric massager every night before bed. In addition, contrary to my thinking that I was getting sick last week, it seems to be a trend that everyone's allergies are kicking in. I've been taking Clariton-D and feel like I can actually breath again.
The title of this week's post is "HEAD TO HEART", which is essentially a shorten quote that US Olympic Freestyle coach Terry Brands refers to in an excellent interview after his team went through an arduous mountain workout. Terry explains that his athletes must find a stronger mindset while training and competing and getting their heads connected to their hearts. He wonders why some of them can't figure that out for themselves...
ATHLETE OF THE WEEK
Doug Schwab (right) surprised everyone except himself by winning the US World Team Trials earlier this year at 66kg. He will compete in Baku later this week at the World Championships.
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WEEK 34-STEEL SHARPENS STEEL
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Sunday August 26th: Training over the last four weeks has been the toughest this far, leading to an October/November peak. This being a six week strength training phase includes some pretty tough training modules that is making it, as I am currently finding, very difficult to recover from workout to workout. I am sore and tired all the time, but am just as motivated to continue pressing with my workouts.
The heat here in Maryland isn't making it any easier either. The wrestling room feels like practicing in a sauna and my runs and bikes are just as hot. I'm trying to drink at least a gallon of water a day, but even then it doesn't seem like its enough with the amount of water that I am losing through sweat. In fact, last week was the hottest its been here in a while and it was also the highest volume of work completed this year, nearly 20 hours.
With just two more weeks left in the strength phase, next week I will breakdown a typical day of wrestling and lifting and then the following week a typical day of lifting and aerobic/anaerobic work. For now, I'm attempting to not even think about what lies ahead and just focus on today's training, in hopes to recover for my next workout.
ATHLETE OF THE WEEK
Bobby Douglas established himself as one of the winningest NCAA coaches in history before retiring from Iowa State University, finishing with a 427-170-9 record. Despite never have won an Olympic medal as a competitor, his record of 303-17-7 is impressive nonetheless.
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WEEK 33-PRIDE
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Saturday August 18th: Thirty years ago today, I was on an airplane from South Korea to New York City, nervous to greet an awaiting adopting family. That was actually how I envisioned it when I was a kid, as I was only nine months old when I made the trip. I still remember, imagining that I flew the airplane across sea. Being the novice pilot that I thought I was, would ask my parents if I flew the plane over the Atlantic or the Pacific, and be satisfied with whatever answer they gave me. Today I reflect just how lucky I was to have made the successful journey to America.
Interestingly enough, nearly fifteen years ago to the month, I became a citizen of the United States. Both of these personal landmarks are very important and hold a special place in my heart. They have affected both me and my family, not just because we have reason to celebrate two additional birthdays, but because they bring a great sense of pride and belief in people when there seems to none whatsoever. How could two people across the world that I’ve never met before, take in two children (from two completely different cultures) and raise them as their own? How can a country (aside from legal/political formalities) accept a person from another country as their own?
It may seem to some people that I’ve lost hope in humanity, goodness knows, in this downfallen society. Often times I do speak harsh and hold people to higher standards than our society does, but that’s because of all the great opportunities that I see people either throwing away or abusing. Most of the time, people don’t use their heads, but I still have reason to believe that there are others out there who have endured certain events in their lives that bring optimism to the future, for themselves and others.
I get real disappointed when I hear about people doing stupid things to themselves and others. They always seem to have some reason or excuse to justify their hurtful or wrongful actions. Why not have a reason to not to do such damaging behavior? I realize that I have made many mistakes and that I am not perfect, nor do I expect to ever be perfect. However, what I am, that I believe most people are not, is thankful and lucky to have a great family and chance at a successful life in this country. It could be so much worse in a politically corrupt Republic of Korea. I just wish sometimes, that people would use their heads and not take their citizenship and freedom for granted in this country.
An update on training next week, I promise.
ATHLETE OF THE WEEK
The pioneer of women's wrestling is
Tricia Saunders, shown here coaching. She was never defeated by an American woman and won an unprecedented four world championship gold medals, before women's wrestling became an Olympic sport.
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WEEK 32-YOURSPACE
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Sunday August 12th: There is plenty of drama surrounding the ever so popular myspace networking portal on the internet, where people stay in touch with family and friends, and even over a period of several minutes, can develop romantic flings with complete strangers or old friends for that matter. From the unavoidable spam and scandalous acquisition by the Fox News Broadcasting Company in October 2006, to child predators and pedophiles to inappropriate or embarrassing photos, to overuse/abuse causing disorders such as OCD, ADD, ADAD, ADHD, I am not even that disturbed about the plethora of these issues. What about the people who jeopardize their marriages or relationships for attention elsewhere? The easy access to other myspace users, who otherwise would be inaccessible, are just a click away. None of this stuff surprises me in the least though.
What I am most horrified about is one particular issue that dawned upon me a couple months prior to deleting my own account. “yourspace” or “theirspace” as I currently refer to it as, is not a completely negative place in the cyber-space world. I know it’s a great vehicle for gaining popularity by various up and coming musicians and performers. Politicians even use it, obviously to gain the popular vote. I do believe however that having a myspace account presents several moral and ethical dilemmas that users probably never cared to give any thought to or address when deciding what content to post or which so called “friends” are allowed into their network. I am fairy certain of that.
Before I deleted my account, I happened to be browsing a friend’s page, which led me to one of their friend’s page. Eventually, I came across an aspiring Olympic athlete, which made me ashamed to be even looking. To make a long story short, it didn’t impress me to say the least, as this person posted pictures, toting guns and wielding what appeared to be hundred dollar bills, not to mention the half nude photo and explicit song embedded on their front page. This person also atrociously hacked the rules of grammar with ignorance and vulgarity and complete disregard to the English language.
To me, this is not only a poor reflection upon this person’s character, but also upon their family and friends, the country they wish to represent, their athletic sponsors, as well as the organization that governs their ability to actually pursue Olympic glory. This person as well as millions of other myspace users have sacrificed their integrity and compromised their self-respect and image, all to project them in this great myspace popularity contest. If it were not for myspace, many of its users would not go to these great lengths of exposing themselves in such a blatant and free way, giving up virtually all of their privacy to the public and the corporation that runs the website.
I understand it is the user’s decision (over the age of 14?!) to present themselves however they want. It bothers me though, that these are the decisions that people are now making, without considering the consequences down the road. Job applicants who have myspace profiles can be monitored for their professionalism and or lack of. Even those who already have a job and also have myspace are being fired or punished over inappropriate content. Potential clients can see you, family can see you, and so can the government, big business, and the media (one in the same), all while using your information for their own self-fulfilling propaganda pedal pushing.
What was once inappropriate behavior and content is now becoming more and more acceptable by the masses with the advent of myspace, youtube, and other forms of media that allows users to reach out to an unthinkable number of people. No one wants to admit or open his or her eyes to it, but myspace isn’t exactly helping the cause of individual privacy when self-incriminating content is being admitted to the public domain, nor does it provide anything positive whatsoever, that I can see, back to society. Users are contributing to these issues without even realizing the damaging affect it is having upon our society, but more importantly, their own self-respect.
Now that I offended everyone, next week I’ll post something a little more positive for all those still willing to read…
ATHLETE OF THE WEEK
Nicole Woody of Odenton, Maryland was featured in Time Magazine two years ago. Such a talant that she is, wrestling aficionados forsaw a bright future for her in wrestling. She handled the pressure with grace though and made history in July by winning her fourth straight scholastic national freestle title.
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WEEK 31-CONSISTENCY
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Saturday August 4th: Its always a challenge to get in solid training when I am traveling to Boston while on business. Tomorrow presents itself no different when I make the trip for an entire week. It does however get easier and easier each visit as I find creative ways to get in my workouts without a gym with everything I need or training partners for that matter.
While this week marks the beginning of my strength training phase, it also marks the end of my thirty first consecutive week of consistent training in the 2007 macro cycle and eleventh in the current micro cycle. I will expand on the purpose of the current phase in weeks to come, but first want to give a brief overview of why the previous phases of training have already paid off.
Prior to this week, I haven't lifted any weight over 75% of my maximum, but this week, I did one particular workout that proves you don't need to lift heavy to get strong. I power cleaned 185lbs and then push pressed it over my head three times. Then I took a short break and power cleaned 185lbs again and split jerked it three times. It honestly felt very easy and believe I will hit my goal of power cleaning 225lbs and pressing it over my head by the time of my planned peak. All time best for one rep maximum is 205lbs, earlier this year. That same day, I ran my four mile hilly loop well under 23 minutes in a sweltering heat, my fastest trial for that distance/loop to date since I've been in Maryland.
ATHLETE OF THE WEEK
Mom finished her victory lap at the Relay for Life in the arms of my brother Scott. Over 500 participants over the 24 hour event in Haverhill, ceremoniously paid their respects to the 80 honored cancer survivors, including Mom.
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WEEK 30-SIZE MATTERS
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Sunday July 29th: Today ended a short hypertrophy phase in which the goal was to increase previous volumes of training with more traditional lifting exercises, in turn to increase muscle mass. I can definitely tell a difference, simply because it made it harder to run with my arms down and relaxed. It was only a two week phase though and am beginning to move into a six week strength training phase. More on that to come on later.
Increasing muscle mass is a must. Because my technique is probably a decade and a half behind most competitive wrestlers, I need to add more strength and literally compensate and rely on it for the lack of speed and precision of technique. That said, I have already gained about twenty pounds since last July, which is going to enable me to just work harder and wrestle tougher moving forward.
No real workouts of significance to mention, although I have attempted to break twenty four seconds in the 200, each of the last two weeks. Came very close in both attempts by a couple tenths of a second, so I have the speed component of my training to look forward to when I actually start peak training. I think the load increase and added body weight (near 160lbs!) made it difficult to get any real snap in my legs, but its not the end of the world. The hill repeats once a week with burpees or pushups in between don't help running fast on a flat surface either. Regardless, I still love throwing the spikes on to let it fly once a week.
ATHLETE OF THE WEEK
Allan Webb finally removes "High School" from his title: American Mile Record Holder in 3:46.91. Just six years earlier, he ran 3:53.43 to be named American High School Mile Record Holder.
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WEEK 29-PAIN
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Wednesday July 18th: As I enter a two to three week hypertrophy phase followed by a six week strength phase, I feel very confident. In reviewing my base/conditioning phase, I only took ten days off (sometimes unwilled because of travel) and worked out at least twice a day, everyday (sometimes three), except for ten days when it was one workout, and obviously the days I took off completely. I am also confident about last week's competition. Obviously not happy that I lost in the finals, but considering the fact it was the last week of high volume training, I am pleased with the way I wrestled and know what adjustments I need to make moving forward.
Training was really tough last week because I was tired from previous blocks of training and it was my third trip to Boston in the last five weeks. It all came together somehow and along with the tournament, ended up having one of my better weeks of training. At the time, the lack of motivation to train was difficult for even myself to understand, but now I know why I had to do it. I will attempt an explanation below.
Over the course of the last eight weeks, I have reflected on what I did or how I feel or why I did. Last week, my dad had one of his knees operated on and replaced while my mom, who just overcame cancer and chemotherapy, is struggling with her future's uncertainty. It’s extremely difficult for both of my parents, which of course is going to impact those people closest to them. In the past, my way of dealing with other peoples' problems, including my own was by running away from them, literally.
Its funny that this metaphor should arise because problems should not be “run” away from, rather addressed and “wrestled” head on. Literally and figuratively, running from problems is not going to solve anything, even though it allowed me to think about them, while clearing my head at the same time. Running became a stress reliever from problems. The more stress I felt, the more I felt the need to run, but it never solved anything. On the other hand, wrestling problems head on is what actually will help solve them. That’s what the transition from the sport of running to wrestling is teaching me. Wrestling allows me to view exactly what immediately lies in front of me, rather than running without ever looking back.
I have always considered myself very lucky to be able to train everyday (healthy) without any serious injury keeping me from consistent training or competition. Athletics have always been important for me to co-exist and be accepted as the "runner" or "wrestler" to those who have always supported me. These identities that I quickly embraced have consumed the last 16 or 17 years of my life. I've sacrificed the everyday ordinary life that most people depend upon and the desires, urges, and quick fixes that most cannot live without. The internal push to give up a normal life to follow a hard and honest path often comes from the people closest to me who are going through difficult times or experiencing a hell that I would never be able to understand.
Last week, my mom and dads’ strong spirit, resilience, and positive energy pushed me when training seemed difficult or uninviting. I’ve said it before and have always felt that in the scheme of things, athletics is trivial compared to the uncontrolled pain and suffering that other people, like my parents are going through. Right now, they are motivating me to train at an extreme. I know that that’s what they would want me to do, even though they have never said it. They have always been my number one supporters and definitely my best coaches, albeit life coaches, whether its in “running” or “wrestling”.
ATHLETE OF THE WEEK
Danielle Hobeika (red) is not only a US women's wrestling extraordinaire, but a photographer and web design talent. At 112lbs, she placed 2nd and 3rd at the '02 and '04 US Nationals.
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WEEK 28-SILVER
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Sunday July 15th: Well I fell a place short of my goal to win the Bay State Games, but I am very happy with the way I wrestled. I placed second in a nearly full bracket of 14 wrestlers at 139lbs. Beat up my first opponent pretty good, 13-5, all of his points coming from escapes, cutting him loose. My quarter final and semi-final matches were barnburners. Both matches went to overtime and both matches I was down in points within the last sixty seconds of regulation and came from behind to win. It was a great feeling knowing that I was down (twice) and executing what I knew I had to execute in order to win (twice).
prepared for battle
The finals were pretty exciting, meeting a guy who got a bye the first round who also beat Dan Bloom in the semis, a former MA state champ with 143 career wins. First period ended 4-2, with me scoring two takedowns and again, cutting my opponent loose for the one point escapes. Unfortunately, those two escapes were the difference in the match. In the second period, he scored a takedown at the edge of the mat and then when brought back to par terre position, he tilted me to two more points for a 6-4 lead. Thats the way the score remained, despite several flurries that I severely misjudged/strategized (see below).
Reflection: My biggest complaint wasn't the fact that the tournament was unorganized or severely delayed (wrestling ended at 9pm!), but that the tournament was folkstyle, the traditional high school and collegiate style of wrestling that only the United States participates in. Since January, I have been training freestyle, the international style of wrestling with a completely different set of rules and strategies. The styles of folk and free are very similar, more so than greco roman wrestling, but the rules are different enough that if unpracticed, a wrestler would be rusty and forget strategies.
For instance, in freestyle controlling an opponent is less emphasized. In fact, points are often scored off flurries where there really isn't any control at all. Takedowns are all about not only completing them, but also transitioning into a turn to expose an opponent's back for more valuable mat points, most effective by locking hands around an opponent's waist or around their legs. In folkstyle controlling an opponent is a must; the transition doesn't exist because a wrestler already gains valuable points for the takedown, so the referee penalizes you for locking hands once there is control of an opponent.
With the newly implemented rules of freestyle, sumo rules also exist, so it becomes necessary for a freestyle wrestler to stay aggressive at the edge of the mat. In folkstyle, wrestlers become lazy because there are no points awarded if you go out of bounds and it actually pays for a wrestler in trouble to flee out of bounds. The sequence of moves below (from my finals match) if in a freestyle tournament would have scored me not only 1 point for the push out, but also 3 points for taking my opponent from his feet to back. How many points did this score in this folkstyle tournament? NONE. At least it got an impressed "wooo" from the crowd though.
 
 
 
There exists some issues in United States wrestling that desperately needs to be addressed and the rules is one of them. Its no wonder why the Russians and Europeans believe that we are 10-15 years behind them. Our high school and collegiate wrestlers' mentality is much different with the folkstyle rules being enforced and even more difficult when they have to learn a whole new set of rules and strategies once they graduate. Pretty much all wrestlers who go on to college to compete, start training and learning the sport as early as five years old. It would just make much more sense to teach them the way that the very top must also learn, than providing them an entirely different skill set that will not be fully utilized.
Not to discredit our US Olympic youth program that does in fact do a great job in teaching the free and greco styles to those willing to learn. Its just that the international rules are changing ever so often, that it is even hard for a seasoned international wrestler to adjust and adapt to the changes, so why not change the rules at a lower level? High schoolers and collegians who don't train or compete with the same set of rules that the highest level of our sport also compete with, obviously are not forced to learn free and greco; therefore, right off the bat, USA wrestling is crippled with low number of interested wrestlers.
The allure of olympic wrestling (nevermind high school/collegiate or folkstyle) is something that really only a wrestler or anyone who knows a wrestler can quite understand. Its a very difficult sport to follow and and unlike other traditional professional sports, its hard to understand whats happening unless you have a solid grasp of the rules. Even wrestling's sister sport, track and field is easier to understand and draws much more attention, simply because the distances, times and rules are universal, no matter if you're competing at the Olympics or at a high school level beit in China, the US, or Africa.
ATHLETE OF THE WEEK
Rick Sanders was a free spirited rebel in wrestling, just like Prefontaine was in track and field. Ironically enough, both were killed in automobile accidents, except Rick's was literally after he won his second silver medal at the 1972 Munich Olympics (other in '68). Rick's legacy to win with no excuses will always carry on.
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WEEK 27-FINAL COUNTDOWN
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Sunday July 7th: Its been seven weeks now since I started this new training program and at this point could not have gone any smoother. Not only do I feel confident in all the work that I've put in, of increasing importantly is that I feel healthier and stronger both physically and mentally, more than ever. Its going to be interesting to see how this periodization wrestling training pans out. I experimented with it in running, but quickly realized that my body type didn't exactly compliment the genetic makeup required to reap the benefits, one of the reasons why I switch to wrestling.
Only six more days until the Bay State Games and I will not be attempting a peak or any sort of sharpening. Just good old fashioned hard and heavy work, just the same as the last seven weeks. The goal obviously is to win, but not quite sure at what weight class. I have been waking up each morning, roughly 152lbs, so I could go 148lbs or drop to 139lbs. I know that I will only get in two more wrestling practices with the Boston Union next week. I did get in a good one yesterday at Wai Kru, but I'll have to see how the training goes and what my weight is over the next six days before I decide what weight class. Either way, it doesn't matter because I'm going in there with the will to win. I don't care who it is or what they weigh.
ATHLETE OF THE WEEK
Not many can say they left college in order to pursue their true passion and dreams. Dennis Hall can as he left the University of Wisconsin and went on to three Olympics, winning a silver medal at the 1996 Atlana Olympics.
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WEEK 26-WRESTLING CAMP
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Friday June 29th: It’s been a while since I have updated jaysonjo.com, so I apologize to everyone who has visited over the last month or so with empty hopes. It doesn’t mean that I haven’t kept ideas or entries close at hand. Each week that I missed, I went back and updated, including adding Athletes of the Week. I hope that these latest entries provide you some insight as to the amount of work that has been completed during these last few weeks, then you’ll understand why I haven’t had time to update my site! I know as I continue to find myself without much time to do little things such as updating my website, it makes me appreciate the valuable time that I do have to share with you my thoughts and training.
This week has not been any less busy, but I have finally found the time to actually put my thoughts together and post them for you. Each day this week, Cary is conducting three training sessions for his World and Competitor campers. Luckily, I don’t live to far from the training facility and am assisting Cary and the campers with instruction the first two sessions and wrestling myself live the final session of the day. I am very grateful and fortunate that my job allows me the freedom to take the time off to train and literally work around this camp. I owe my boss a world of thanks and can only re-pay her by working just as hard as I train, toward the business goals that we have in place.
ATHLETE OF THE WEEK
Marcie Van Dusen (red) suffered an ACL injury that sidelined her from last year's World Team Trials, but wins this year's Trials in her comeback.
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WEEK 25-CONSTANT MOTION
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Sunday June 24th: Now that you know what I am doing in regards to lifting/strength training, I will go into the aerobic and anaerobic portions of my training as well as supplemental training. At least once a day (six days a week), I try to get in at least 30 minutes of aerobic exercise, whether it is on the bike, running, or my new found love of rowing. Most days, I am biking 13 total miles to and from wrestling practice. It serves as a great warm up and cool down, though very hilly, averaging under 25 minutes one way.
Last week I described the measure of completed work. Well a 13 mile roundtrip bike ride is measured as one unit, roughly 50 minutes of cycling. One unit of running on the other-hand would be between 20-30 minutes, depending on the intensity. Finally, the rowing machine is probably the best and most effective aerobic workout that I’ve found, so 20 minutes of rowing is one unit.
Anaerobic workouts once a week ranging from short hill repeats or 100-200 meter track sprints are really what got me started in competitive sports, so I am glad to have been able to include them in my training. I’ve done both hills and track workouts in my base/conditioning phase and have found them to be very helpful at least to break up the aerobic portion of my training, but more importantly, to provide the body the shock of building lactate acid.
Finally, to supplement all the lifting, running, sprinting, biking, rowing, & wrestling, I do a lot of stretching, pilates, and plyometrics. I don’t measure any of this work in a unit because they are typically integrated in another workout, although I probably should. There you have it folks. Now if you are patient and interested enough, you can piece together everything and you have my weekly workouts!
ATHLETE OF THE WEEK
Bruce Lee made famous his Jeet Kune Do, a less rigid form of martial arts, which still inspires many throughout the world today. See Bruce in action here.
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WEEK 24-HIGH VOLUME
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Sunday June 17th: Back to a high volume of work this week. When I was running, it was easy to measure my completed work, via miles logged or minutes run. With wrestling though, I needed to find a constant to measure my completed work from week to week. I sort of stole this from Peter Coe’s insightful book, but generally speaking a half hour of work (lifting and aerobic) is one unit and a two hour wrestling practice is two units. That said, I am trying to average roughly 15-20 units a week, or 7.5-10 hours of work in my base/conditioning phase, which is not that much given that I have allocated three times during the day to workout.
In the final installment of a mini overview of the different types of training in my base/conditioning phase is power endurance and dynamic lifting. Both of these types of training utilize a percentage of your 1RM (one rep max), typically 25-40%. Much the same reason I utilize kettlebell circuits, I use functional training specific to wrestling for these two types of lifting.
Power endurance means low loads (25-35% of 1RM), but high reps (20-30). I do four movements, each for as many reps as possible in 70 seconds, but with 70 seconds rest in between. I’ll take 8 minutes rest between sets, but I’ll also do three full sets. This is more difficult as it sounds because of the movements I chose to include in this block of training, such as snatches, barbell rows, & romainian deadlifts.
Dynamic lifting involves a higher load (40-45% of 1RM) and lower reps (6-8) than power endurance, but very little rest between.
ATHLETE OF THE WEEK
Between 1983 and 1996, there was not a more dominant wrestler at the heavyweight division than Bruce Baumgartner. Bruce won 13 World and Olympic medals, including two Olympic golds (‘84 & ‘92), a silver (‘88), and bronze (‘96). Not bad for a division II collegian who won just one national title
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WEEK 23-ROAD BUMP
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Sunday June 10th: Because I was traveling this week, I didn't get as much training in as I would have liked. I was happy with the high quality workouts that I did get in though. Yesterday, I went to the track for an anaerobic conditioning workout and ran two 200s in :24.1 and :24.5 and earlier in the week, ran 23:30 for my old four mile loop in Boston. It felt good and definitely feel myself getting stronger each week, despite the fact I'm working out really tired with a high volume of work.
In addition to these workouts, I completed my functional circuit training workouts. This week, I will describe the three different types that make up this non-traditional training. One day consists of exercises specifically targeting the hips and legs. Movements include pushing a 45 pounds plate from one end of the gym to the other (approximately 50 meters), one legged dumbbell squats, romanian dumbbell deadlifts, and inverted windshield wipers (hang upside down and rotate legs 180 degrees.
In the middle of the week, I will do pushing movements, which include one armed push ups on the medicine ball, wall push ups (face in and face out), weighted dips, and reverse body lifts as seen in Rocky IV (shoulders only touch bench and legs elevate from 90 degrees to 180 degrees). When there’s pushing, there’s also pulling. These movements include weighted one arm pull ups, incline pull to rotation, barbell shrugs (hanging from forearms), and decline cable pull rotation.
One thing I will say about these circuits is that they are completed within 30 minutes, but are very tough with little to no rest. The movements are strict and specific to that day, that 30 minutes is about all that I would want to do of these, considering wrestling practice is later in the day.
ATHLETE OF THE WEEK
 
Prior to June eighth’s Tool concert at First Mariner Arena, bassist Justin chancellor
took a Tour de Baltimore. A two hour electrifying show later that night (that I was at) capped off Justin’s successful double workout.
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WEEK 22-BUILDING BLOCKS
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Sunday June 3rd: Over the next few weeks, I will describe the different types of training (in addition to wrestling practice) that I have incorporated into my base/conditioning training phase. I won’t go in depth as to exactly what I do, because I don’t want to give away all my secret training, but I will provide some insight to what I do as well as the reasoning of why I engage in each type of training.
This week, the featured type of training is weighted power. For many, this means going into the gym and lifting heavy weight with the goal to build more muscle for an aesthetic result. For me and other serious competitive athletes, it means training on a consistent basis, the same movements over and over again, while targeting muscles used during competition.
It only made sense for me to incorporate Russian Kettlebell circuits for my choice of weighted power training. These movements get away from the more traditional weight lifting exercises for good reason. Traditional weight lifting such as bench press or lat pull downs serve their purpose, but also restrict a combat athletes’ movement to one plane (up and down) while the rest of the body is inactive. Using a kettlebell requires the athlete to control the weight in numerous planes at one time. The entire body must also become involved to maintain balance. Even the basic kettlebell movements isolate and engage the core, an important and often overlooked aspect of wrestling.
I recommend kettlebell exercises to the combat athlete, as well as the non-combat athlete who is just looking to get lean and strong.
ATHLETE OF THE WEEK
University of Massachusetts Lowell's Nikki Plante won the Division II NCAA 10,000 meters this past weekend and in fashion, having entered the race with the top seed time of 34:07. Plante caps off her UMass Lowell career as an eight time Division II All American.
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WEEK 21-SO IT BEGINS...
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Sunday May 27th: Previously, I had been training balls to the wall every single day, every workout, wanting to win every practice, every sprint, and every exercise thrown at me. That mentality is great, but it wasn't exactly the smartest training, especially when I was only training one energy system. I know I can manipulate the variables of different energy systems of training at different times of the year to acheive certain results.
Instead of hammer every single day, I've devised a plan to continue to work hard, yet smarter. Below is a rough outline of what the next eight weeks of base training phase will consist of:
Monday
AM: functional strength training (legs and hips circuits, 4 exercises, 3 sets)
Noon: mat pilates
PM: bike 13 miles to and from wrestling practice
Tuesday
AM: off
Noon: aerobic conditioning (30 minutes) and plyometrics
PM: bike 13 miles to and from wrestling practice
Wednesday
AM: functional strength training (pulling circuits, 4 exercises, 3 sets)
Noon: mat and reformer pilates
PM: bike 13 miles to and from wrestling practice
Thursday
AM: off
Noon: power endurance strength training (4 exercises, 3 sets, 70 seconds continuous reps/70 seconds rest/8 minutes between sets @ 40% load of maximum repitition)
PM: bike 13 miles to and from wrestling practice
Friday
AM: functional strength training (pushing circuits, 4 exercises, 3 sets)
Noon: mat and reformer pilates
PM: bike 13 miles to and from wrestling practice
Saturday
AM: anaerobic conditioning (track workout or hill workout)
Noon: off
PM: dynamic strength training (kettlebell circuits)
Sunday
AM: off
Noon: aerobic conditioning (30 minutes) and plyometrics and weighted power strength training (4 exercises, 4 sets, 4-8 reps @ 30% load of maximum repitition)
PM: off
After the eight weeks, more traditional lifting exercises will be added to the already implemented functional strength training. The loads (weight) and intensity will slightly increase, while the volume of training will slightly decrease. By this time, I will have also just wrestled at the Bay State Games in Boston on July 14th. This will be a great tournament to break up the training and just to see where I'm at. From there, I will still have about 12 more weeks and three more phases until my next major competition.
Back to the present: This week being the first in the base training phase was quite interesting. Wrestling practices remained constant, always going hard, but I thought that the lifting would be much easy than I'm use to. Even though the workouts only lasted about 30-45 minutes each with lighter loads, they were tough because I was constantly moving with little rest and being functional, worked muscles that I haven't worked in a long time. Also earlier in the week, I ran 24:15 for a hilly 4 miler in 90 degree weather and then yesterday, went to Dulaney High School's beautiful new track and ran 100 meter sprints in :12.54, :12.37, :11.94, and :11.89.
I enjoy doing all this training because its not all the same and yet all of it is contributing to the same goal. I especially like the fact that I was able to incorporate track workouts. I don't think I have laced up spikes in two years. It was a great feeling and hope to end up trialing a 200 and 400 in the near future.
The following quote by the 26th President of the United States, Theodore Roosevelt, holds a lot of weight while facing adversity in life and athletics while engaging myself in difficult and sometime lonely pursuits:
"It is not the critic who counts, nor the man who points how the strong man stumbled or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, at best, knows the triumph of high achievement; and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat."
ATHLETE OF THE WEEK
If there has been a cinderella story in wrestling, its of Jamill Kelly. Kelly, who is now an Assistant Coach at Harvard, never won a high school state title nor did he ever place at the NCAA tournament, but at the 2003 World Trials, he knocked off three world team members and an Olympic Bronze medalist. Later he advanced to the Sydney Olympics, eventually winning a Silver Medal.
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WEEK 20-ACTIVE RECOVERY
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Saturday May 19th: This week, there has been no wrestling after work, so I have had a lot of time on my hands that I typically don't have. I let go of my diet a bit and have actually enjoyed eating whatever I want, instead of sticking to the rigidity of the same foods all the time. However, as far as workouts go, I didn't quite let go of them, as I lifted three times and did a little bit of running and biking.
Next week though, begins another march to some tough competitions in the fall:
Sunkist International Tournament in Phoenix, AZ (October 26-27)
NYAC Holiday Tournament in NYC, November (17-18)
I have drawn up schedules and training modules/phases to follow over the next 20 or so weeks, hoping to throw in some competitions along the way to see where I'm at.
My confidence is up and I'm just having fun training and competing. Plus, I've got nothing to lose; I think that thats the biggest difference between say me, who has been wrestling a total of 21 months in my lifetime, versus someone who has been wrestling their whole lives, probably ten times that amount. Most of the great wrestlers out there start when they are about five years old, so it would appear that I'm just a bit behind. That doesn't bother me one bit though, and honestly, its just the way I like the scenerio to be played out. To my advantage is the fact that I haven't been at it that long and its still really fresh. To me, the opposition has a lot to lose.
I'm not afraid to mix it up with these guys. I just want to test myself against the top in my weight class to see how far I can go. I know I will get beat, but I also know I will eventually win with the right attitude and training. I'm not getting any younger, so the margin of error is very slim and there can be no regret and no doubt whatsoever.
Check back for progress...
ATHLETE OF THE WEEK
If these two videos from two of the best wrestling countries in the world don't motivate you, I don't know what will. US Olympic Training Center and Iranian National Team. Thought I'd throw this one in as a bonus: Dwayne Johnson, aka "The Rock".
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WEEK 19-RECOVERY
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Sunday May 13th: Practice this week was pretty by light by wrestling standards; we're headed into a recovery period, so no wrestling at all next week. It will be a well needed break as I've been going pretty hard everyday (sometimes three times a day) since the holidays (right after I broke my rib) leading up to the Iowa competition, but the dilemma is that I am still hungry to compete and train.
Last Friday morning, off of maybe five hours sleep, I flew from Baltimore to Pittsburgh (6 hour delay), Pittsburgh to Minneapolis, and Minneapolis to Iowa. Slept maybe 6 hours, competed Saturday, and then left Sunday afternoon from Iowa to Minneapolis, Minneapolis to Detroit (overnight), Detroit to Boston Monday morning.
In the past after a tough competition, I would typically take some time off and re-focus, especially after a losing effort with tons of travel. Surprisingly, my frame of mind wasn't like that at all. Monday night, after maybe four hours sleep at Detroit airport, I was out on the mat again wrestling with the Boston Union Wrestling Club (weight back over 150lbs!).
Tuesday night I got in a solid six miler around the Charles, which I dearly miss with all my heart. Nothing changes in Boston. Bitter cold winter and no one is out there, yet when there's beautiful weather, hundreds of people trot around the river, all of them in decent shape. It reminded me of how motivating it was for me when I was living in Boston. Nowadays, I don't have that escape or external push to train. Now my conscience is always grinding at my ego to get up and train, even when I don't feel like it.
This week, the only thing I could think about was that I want to give Nickerson a better match than I did. I saw the fright on his face before the match and during. I knew him, but he didn't know me. I heard his grunts of fear when I put him on his back, but I wouldn't give in to his superior strength built over the probably ten plus years of experience he has over me.
I brought that tough Iowian frame of mind back with me. Seeing Tom and |
