Nutrition Guidelines for Wrestlers

Healthy Snacks:

Protein shakes

Protein bars

Apples & peanut butter

Banana & peanut butter

Wheat thins or nut crackers & string cheese

Apples and string cheese

Granola

Trail Mix

Wheat banana muffins or banana bread

Cottage cheese & fruit

Soybeans

Small meals for season trips or during competition

PB&J on WHEAT bread on normal training days and WHITE bread for competition days (yes, the fiber in wheat bread is a healthier carbohydrate, but on competition day the fiber takes longer to digest. WHITE bread is quickly digested into usable energy for competition).

Bagel and PB with banana

Tuna

Egg omelet

Turkey Sandwich

Healthy treats if you want to splurge

Vanilla or fresh fruit milkshake

Popcorn with only salt or ranch powder (NO BUTTER)

Dark chocolate covered blueberries

 

Provide constant FUEL for your body. It is better to eat 5 smaller meals per day than 3 larger meals…

Breakfast – Snack – Lunch – Snack – Dinner

You should be having some form of lean protein that is easily digested and highly bio-available if you are working out hard in the off season as well as during season. Protein shakes are an excellent choice, and are great as an immediate post-workout source of nutrition.

Many sports drinks are helpful in replacing lost electrolytes, but have excessive amounts of high-fructose corn syrup, dextrose, sucrose or other forms of sugar. Pay attention to the sugar content as you make choices in this area. Alternate choices may be simply consuming fresh fruit or other healthy carbohydrates and drink lots of water.

At tournaments, many wrestlers bring factory canned fruit that, during packaging, has high levels of high-fructose corn syrup, sugar, and sodium added. Fresh fruit is better than factory canned fruit.

You should always eat a protein with a carb. Any time you eat a carb alone it converts to sugar too quickly.

Eat wheat breads at all times EXCEPT on competition day. Eat white bread on the day of competition because the fiber from wheat bread may upset your stomach when you are already nervous and performing at maximum exertion.

Greasy fast food like hamburgers, pizza, fries, anything fried, etc. are to be avoided while training and especially on competition day.

Pasta is great the night before competition.

If you choose to cut weight (which is not necessary) it is absolutely CRUCIAL that what you eat is only high quality, nutrient dense foods (healthy carbs, proteins & fats).

*Those with special diet considerations (Diabetes, Hypoglycemia, food allergies, Celiac disease, etc) are encouraged to work together with a trained and qualified doctor, nutritionist, or other medical professional when making nutrition choices and plans.

12 Grip Strength Exercises

for Wrestlers

Dominating Grip Strength –> Dominating Hand Control –> Dominating Every Aspect of a Wrestling Match.

If you have COMPLETE CONTROL of your opponents hands and/or wrists, your opponents options to score and counter will be DRASTICALLY Limited.

Here’s a short List of 12 Grip Strength Exercises for Wrestlers

1. Rope climbing. Use the thickest diameter of rope you can find and remember to use every available means of safety measures, supervision, etc.

2. One-Handed Pull-ups. Grip the bar firmly with your left hand, and then firmly grip your left wrist with your right hand. Perform Pull-up repetitions to failure, then alternate to the other hand. Use a spotter if necessary, or if you think you are really tough, add some weight.

3. Hang from a bar. Like a Pull-up, but just hang there. See if you can do it for 5 minutes without letting go. Consider adding weight or hanging from only one hand if you need more of a challenge.

4. Battle Ropes – Alternating Waves and various other movements.

5. Heavy Jumprope

6. Dumbbell Carries. Pick up a heavy dumbbell in each hand and walk with them for a pre-determined distance.

7. Deadlift (Stand and Hold). Perform a very heavy deadlift with both hands in a pronated grip (palms facing you, and hold as long as you can.

8. Pro-Sup’s. Grab a bar about the size and weight of a baseball bat. Hold it out in front of your body, and slowly (with control) rotate down to the left, then back up and lower it down to the right and return to the upright position. Repeat for a specific number of repetitions then switch hands.

9. Towel Grip Pull-Ups. Throw a sturdy towel over a bar. Firmly grip one side of the towel with your right hand, and the other side of the towel with your left hand. Perform Pull-ups to failure.

10. Towel Grip Free-hang. Throw a sturdy towel over a bar. Firmly grip one side of the towel with your right hand, and the other side of the towel with your left hand and allow your feet to come off ground to hang freely.

11. Over-sized Grip Dumbbells and Barbells. Perform any common free weight exercise with an over-sized grip on your dumbbells and barbells. You can find special “clip-on” adapters or simply wrap a hand towel around the grip area of the bar.

12. Grip Strength Implements. There is a great variety of Grip Strength tools, machines, and gadgets available.

I plan to make a short demonstration video that will be posted here as soon as it is available so come back soon for our Video of the 12 Grip Strength Exercises for Wrestlers.

*Disclaimer: Use caution and appropriate supervision whenever performing any new exercise.

Congratulations to all the SC Warriors who participated in Super-Regionals last weekend in Richfield.  The team as a whole did great and we qualified 10 wrestlers to move on to State.

regionalsteam

Congratulations to Reece Jones, Desmond Wise, Kody Hafen who took first place, Weston Jeppson, Seth Smith, Parker Bates, Levi Bishop, Jake Riley, Christian Case and Tanner Wilde.

State takes place this Friday, February 13 and Saturday February 14.  You can download the official information, but the schedule is below.

Thursday, February 12

Bus leaves Snow Canyon High School at 4:00 p.m.

Friday, February 13 

Weigh-in: 11:00 am (2A, 3A Coaches’ Meeting 11:15 am)

Championship Round 1 (Matches 1-8): 1:00-3:30 5 mats each class

Champ. Quarter-Finals, Cons. Rd. 1 (Matches 9-16): 4:00-7:00 4 mats each class

Consolation Round 2 (Matches 17-20): 7:15-9:00 4 mats each class

Saturday, February 14

Weigh-in: 8:30 am

Championship Semi-Finals, Consolation Quarter-Finals (Matches 21-24): 10:30-12:30 4 mats

Consolation Semi-Finals (Matches 25-26): 12:45-1:45 4 mats

Consolation Finals (Matches 27-28): 2:00-3:00 4 mats each classification

Set up for Finals: 3:00-5:00

Parade of Champions (finalists, place winners, academic all-state & coaches): 5:00-5:03

National Anthem: 5:03-5:05 (finalists, place-winners & coaches excused following anthem)

Academic All-State Awards Presentations: 5:05-5:10

Championship Finals 5:10-approximately 7:10

Individual & Team Awards Presentations: approximately 7:10-conclusion (no presentations until conclusion of wrestling)

 

 

We had a great weekend at Enterprise with Tanner Wilde and Weston Jeppson bringing home the bronze and Desmond Wise claiming the gold.

Now, we go on to the event that the whole season has been leading up to: Super-Regionals. Come and support SC Warrior Wrestling as Region 9 and 12 battle it out at the Sevier Valley Center (800 West 200 South, Richfield, Utah) this Friday and Saturday, February 6 – 7. The top six places will advance to the State Finals held February 13 and 14 at UVU.

Schedule

Friday, February 6

Bus leaves Snow Canyon – 5:00am – PLEASE BE ON TIME

Weigh-ins – 9:00am

Round 1 – 11:00am – Championship (32 Man Bracket)

Round 2 – 12:00pm – Championship (16 man Bracket), Championship and Consolation (32)

Round 3 – 1:30pm – Consolation (32)

Lunch

Round 4 – 2:30pm – Champ Quarters (32,16), Consolation

Round – 5 – 4:00pm – Consolation (32,16)

Saturday Feb. 7th

Weigh-ins – 8:00am

Round 1 – 10:00am – Champ Semifinals, Consolation Quarters

Round 2 – 11:30am – Consolation Semi (7th & 8th along with 9th & 10th places will be wrestled here as well)

Lunch

Round 3 – 2:00pm – All Placement Matches (This includes true 8th.)

The SC Warriors have been building momentum at the end of the season with several big Region 9 wins.  We’re coming into Super-Regions in the best possible shape and position to really cause a stir. Come and cheer the team on.  We anticipate qualifying a number of wrestlers for State.

Speaking of State, here’s some information for your enjoyment.

The SC Warrior Varsity Team did well at the Page Sand Devil Classic last week.  Several wrestlers placed at this tough tournament including:

Tanner Wilde (9) – 3rd Place at 112
Kody Hafen (11) – Champion at 120
Christian Case (10) – 4th Place at 126
Trent Wilson (11) – 5th Place at 132
Levi Bishop (12) – 3rd Place at 160
Desmond Wise (11) – 6th Place at 285

Congratulation to everyone who represented at the tournament.

Enterprise Wrestling Tournament

This is the last week of the regular wrestling season and it ends with a bang at the Enterprise Wrestling Tournament.

EnterpriseLogo Friday, January 30, at Enterprise High School (565 South 200 East, Enterprise, Utah) wrestling starts at 3:00 pm

Saturday, January 31 – The wrestling starts at 9:00 a.m.

We’ll be driving back and forth each day.

Next week is Super Regionals.

The season has only a few weeks left, but don’t worry, there’s still plenty of wrestling coming your way.

Duel vs. Canyon View– Thursday, Jan. 22

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On Thursday, January 22, the Snow Canyon Warriors will travel north to Cedar City for the last duel of the season.  We will take on the Canyon View Falcons.  This final Region 9 duel is likely to come down to the wire, but we like our chances and anticipate a victory.

As always, the JV begins at 5:30 p.m. and the Varsity begins at 7:00 p.m.  Warrior Nation, come and cheer the Warriors on to victory.

Page Sun Devil Invitational – Friday, Jan. 23 – Saturday, Jan. 24


PageSunDevilLogo

The Page Sun Devil Classic is a team favorite, and we believe we have the potential to come home with a team trophy this year and several tournament champions.

The Classic is a Varsity-only Double Elimination Tournament.  It takes place at Page High School (434 Lake Powell Blvd, Page, AZ).  JV and Extra wrestlers will not be traveling with the team.

Friday, January 23 – The bus will leave for Page at 7:30 a.m. Please be on time.  Wrestling will begin at 1:00 p.m. at the high school.

Saturday, January 24 – There are two sessions on Saturday.  The first session begins at 9:00 a.m. After the final match of the first session, the gym will be cleared for the third and final session, which will begin approximately one hour after the second session ends.

We’ll leave Page in the late afternoon or early evening and  we’ll be back home in the late evening.

The holiday break is over and we are back to full steam ahead.  This week we have a couple of meets.

Home Duel vs. Hurricane – Thursday, Jan. 8

hurricane

On Thursday, January 8, the Snow Canyon Warriors will take on the Hurricane Tigers.  This Region 9 duel is sure to be packed with action.  As the first meet after the break, it will be interesting to see if Hurricane can keep up with the conditioning (check out the latest I Am A Warrior episode on the subject) that we’ve been putting in over the holiday and all this week leading up to the match.

As always, the JV begins at 5:30 p.m. and the Varsity begins at 7:00 p.m.  Warrior Nation, come out and cheer the warriors on to victory.

Iron Town Duels – Friday, Jan. 9 – Saturday, Jan. 10


falconlogoCedarCity

The Iron Town Duels is a Duel Format Tournament hosted by both Canyon View High School and Cedar City High School. The tournament is hosted at Canyon View High School (166 West 1925 North, Cedar City, UT ) this year, and as always, it promises to be two days of great wrestling.  All wrestlers, Varsity, JV and Extras will wrestle.

Friday, January 9 – The bus will leave for Cedar City at 11:30 a.m. Wrestling starts at 3:00 p.m. and will end around 9:30.  We plan to be back home between 10:30 p.m. and 11:00 p.m.

Saturday, January 10 – The bus will leave for Cedar City at 5:45 a.m.  PLEASE be on time, we don’t want to leave anyone behind.  Wrestling begins at 9:00 a.m. and will finish around 4:30 p.m.  We’ll be back home around 5:30 p.m.

Team trophies for 1st through 3rd will be awarded.  Undefeated Varsity wrestlers will receive an “Undefeated” t-shirt.  They must wrestle all matches to be eligible.

We’d love to see the stands at Canyon View high school filled with the Warrior Nation.  Make the short drive to Cedar City and support the team.

Both the Varsity and the JV teams had lots of mat time with the Desert Hills Dual (SC 29, DH 38) and the Thunder Holiday Duals.  The Varsity wrestlers got 10 matches in and most of the JV got 5 or more.  This week the trend continues.

Pine View Dual

PIneViewLogo

On Thursday, December 18, at Pine View High School, the Snow Canyon Warriors will test their mettle in the third Region 9 Dual of the season.  Pine View is always a tough opponent, but we have been working hard in the room and we like our chances.  We hope that the Warrior Nation will be out in full force at the Pit to see all the action.  JV begins at 5:30 p.m. and Varsity starts at 7:00 p.m.

Desert Storm Invitational


Desert-Storm-Wrestling-Tournament-Logo copy

 

The Desert Storm Invitational is a traditional double elimination tournament where some of the best in the state come to test themselves.  We feel the Snow Canyon Warriors will be right in the thick of it.  The tournament schedule is as follows:

Friday, December 19TH 2014 – Wrestling will start at 3:00 pm.

Saturday, December 20TH 2014 – Wrestling will start at 9:00 am.

The Tournament will run straight through until completion.  Wrestlers will compete until they have lost twice.  Come out for one or both days to cheer on the Warriors.  You can follow along with the team on trackwrestling.com for this one.

The Snow Canyon Warriors battled a tough dual in the annual “Grapple for the Gold” against the Desert Hills Thunder.  Giving up two forfeits late in the match proved too much to overcome for the Warriors as we went down 38 to 29, but overall, the team did great.

Friday, December 12 and Saturday, December 13 will bring more mat time for the team.  The Thunder Holiday Duals will give those wrestling on the Varsity team another 10 matches and plenty to go around for the JV as well.  The action begins on Friday at 3:00 p.m. and on Saturday at 9:00 a.m.

Thanks so much to the family, friends and fans who support us.  We’d love to see the Warrior Nation out in full force at the Thunder Holiday Duals.

I AM A WARRIOR is a web series that follows the Snow Canyon Warrior Wrestling Team throughout their season.  This is the second episode featuring what it’s like to get ready for the first dual of the year.  If you like the series, be sure to share it with your family and friends through the Social Media Icons at the top right side of this page.

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