October 2016 Tips
Summer 2016 Tips
- cardio work (running, swimming, skipping rope, riding bike)
- balance and flexibility work (stretching, yoga, & gymnastic exercises)
- strength work (push ups, sit ups, pull ups just about every day and hit the weight room)
- a healthy meal plan (it’s essential to eat right to be a champion)
- weekly drilling/technique/ and live session with your team or coach
- competition (hit a handful of tournaments so you can gage yourself)
- hit a training camp or two
- hang out with good/positive people who will help you achieve your goals
- study your sport (keep up with the times online)
January 2016 Tips
Well folks, it’s that time of year where only the strong survive. The countdown has begun and the post season is just right around the corner for most of us. Here is a list of some of the things you can do to make sure you are ultra prepared for when it really counts!
1. Make sure all the little things are tightened up in your wrestling life & personal life. Examples: your weight, your class work, your health, your relationships. If there is any turbulence in any of these it can negatively affect your performance on the mat. I’ll never forget the story of my old coach and his student. The wrestler was a senior in high school and was desperately trying to make the prestigious Ohio High School State Tournament. He had been training so hard for so long and was so close to achieving his goal. The only turbulence he had in his life at the time was him Mom yelling at him for not cleaning his room. “Big deal”, he thought to himself. His coach instructed him to clean his room the week of the state tournament. This way everything in his life would be smooth before the “big show”. Well, he cleaned his room and guess what? He made state! He will tell you to this day that cleaning his room helped him do it!!
2. Don’t put too much pressure on yourself! This is not roman gladiator days where it comes down to life and death! Believe in your training and preparation and just go out and perform. It’s a fact that athletes do not perform their best when they put too much pressure on themselves. As my old coach said, “just jump off the bridge man”. Meaning, stop thinking about it so much and just do it.
3. Visualize. You need to SEE IT before you DO IT. Visualization is key to success whether it is in your athletic life, personal life, or business life. Your mind is the most powerful tool you will ever have so use it yo your advantage! I like to visualize when I am running on the road or when I am in bed about to go to sleep.
2015 Summer Tips
- Have a good nutrition plan. Eating healthy is important to your body’s growth. For healthy options contact Nick.
- Exercise! Get outside and find ways to improve your cardio. Examples: Running, Swimming, Biking, etc.
- Strength train. The summer is a great opportunity to get bigger and stronger. Contact Nick for wrestling specific exercises.
- Attend Camps, Tournaments, and weekly Practices. At Spatola Wrestling we offer camps and weekly practices all summer long!
The championship months of the season have arrived as many wrestlers throughout the country are entering the post season. Here are a few tips that can help wrestlers perform at their best when it’s most important…
- RELAX! Many wresters at this time of year put unnecessary pressure on themselves. Doing this will not help your performance, but hurt it. Trust in the work that you have done and just enjoy it. Wrestlers perform better when they are relaxed and having fun!
- Stick to routine. This is not the time to change it up. You should have a winning formula by now that is proven so “don’t fix it if it ain’t broke”.
- Don’t procrastinate. Have all your school work and daily chores in check. You don’t want any outside elements to create stress in your life. Remember, a RELAXED wrestler wrestles the best.
- Get plenty of rest and have a healthy nutritional diet. Your body acts like a machine and must be maintained well to run well. Make sure to get at least 7 hrs of sleep, manage aches or injuries appropriately, make sure to get in your fruits and vegetables, and make sure to wash your hands/body often to avoid sickness and skin fungus.
Best of luck and have fun! In Wrestling, Coach Spatola
“It is now July and the summer is passing us by quickly. Soon you will be back in the school grind with the season on the horizon. Make a commitment this month to gain an edge on your competition! Take advantage of the great weather and build your cardio, hit some summer camps or open mats, and make your body stronger by hitting the weights. What you do this month may help you win the big match this winter. Remember, we are always open at Spatola Wrestling and welcome you in. -Coach Spatola 7-2-2014
Training Tips: 5 Ways to Prepare For Postseason Wrestling Success
Read Nick’s tips for staying focused through the holidays in this article from TeamUSA.org The season is getting close and I couldn’t help but think of the famous quote, ” There will come a time when winter will ask you what you have done in the spring and summer”. I hope that you can answer that question in detail explaining the tournaments, camps, and practices you participated in. Wrestlers have about one more month to prepare for the 2013/2014 season. You should have a strength and cardio program in place now and be on the mats at least a couple times a week. It’s important to start off the season in great shape and not have to wait until December to be in “wrestling shape”. It’s also time to start thinking about what weight class you want to be. If you are heavier than you want to be start dieting and cutting out the fast food, on the other end, if you are too light start loading up on the protein and hitting the weights hard. GOALS. What do you want/expect out of this season? Start mapping out a plan on how you are going to do this. It’s imperative that you have an end goal set (ex. state champ) and short term goals set along the way. Write your goals down and put them somewhere where you will see them everyday. You’ve got to see it before you believe it. Spatola Wrestling has been open for the pre season and will continue to host weekly practices all throughout the season. Take advantage of what we have to offer you. Dedicate one day a week to get that extra wrestling practice in. It really makes a huge difference by the end of the season. In Wrestling, Coach Nick Spatola Fall 2013
To be a champion you have to live the championship life. That includes staying in great shape and making the right decisions 365 days a year. Just because the regular wrestling season is over, doesn’t mean its ok to get out of shape. There are so many ways to better yourself as a wrestler. Here are some options you can choose from to live the championship life this spring/summer:(in no particular order)
1. Keep wrestling! There are plenty of opportunities all year around. Nothing beats competition and weekly practices.
2. Stay active! play another sport, take runs outside, go biking, etc…
3. Get strong! The spring/summer is a great time to get ripped. Hit the weight room, cross-fit, push ups, sit ups, pull ups, etc…
4. Keep a healthy diet! Stay away from fast foods and try to eat as ‘clean’ as you can.
Best of luck to you this off-season and have a great time! Coach Nick Spatola 4-18-13
The season is now in full swing! To be the best, school and wrestling should be the dominant factors in your life right now. It’s time to have ultimate focus and consistency. Remember, it’s all the small things that separate you from the rest of the pack.
Now is the time of year for you to train smart. Training smart means listening to your mind and body. There are so many ways to train and improve yourself overall as a wrestler. You may be a little worn out when it comes to practicing and going live. That’s perfectly fine. Lay off the hard live wrestling and work on your strength/ conditioning. This could mean hitting the weights hard or just going for nice runs. Even using other sports is beneficial (swimming, basketball, soccer, etc). The key is to stay active without getting burnt out! Coaches and Parents need to know their athletes as well and know when to back off and when to put the heat on. Enjoy your summer, but remember the season will be here before you know it!!
To be a champion you have to give a championship effort every time you are out there practicing. It’s easy to train hard on the days you feel good. It’s not that easy to train like a champion when you feel bad, but it’s on these days that you become the champion. The hard days are the days that define you as a wrestler and give you the confidence it takes to become a champ. I’ve heard John Smith (Olympic champ, world champ, head coach at OSU) talk to his wrestlers about the same thing…Coaches want to see how you respond to the hard days. If you bang through them we know what you are made out of. I recently heard Gabby Douglas (2012 Olympic All-around gymnastic champion) say the same thing on TV….It’s the hard days that really count. So next time you don’t feel good when you enter the wrestling room, remember these words and get it done!! Nick Spatola Spatola Wrestling