House of Pain Fitness and Wrestling

Growing up in Bay Shore New York, I was surrounded by men of great character. The Mr: Knapp, Leggio, Hubbard, and Costello ran our KID wrestling program and devoted their time to helping kids wrestle. You can't put a price on the time spent helping your community. Our kids are our community and they need leaders to be examples of great character and effort. All of these men had a first man in, and last man out approach to helping all of us, kids.

Mom and Dad. They're not second by any means. Between football (BYA), Baseball (BS-B LL), and BSD KID wrestling, we were a year-round sports family. We loved every second with our parents and brothers. My parents never stepped on the coach's toes. They were supportive and reflective. We were very successful but the few times we lost we learned valuable lessons that carry through to this day. The ability to work together as a team builds a stronger community. Mom and Dad are always number one.

Lastly, teammates can make or break the chemistry of the team. If we demonstrate unity and compassion for our teammates we can find a higher gear when times get tough. The saying there is strength in numbers is true. Between the camaraderie and competition in the practice room, to the road trips for competitions, the time spent with your teammates should be a bonding experience. To this day, I'm close with many of my teammates and appreciate every one of them.

As you can see, I was lucky to be born and raised in Bay Shore, my hometown. We live in Florida now but the memories as both an athlete and coach in Bay Shore will last a lifetime. Find a way to build a strong wrestling community in your town. Be inclusive and reach back as far as you can in the archives to track down names. Your alumni nights should be a yearly celebration. Enjoy.

Workout: 4 rounds of 25 reps
1. burpees
2. vertical squat jumps (hands behind your head)
3. Hand-release push-ups
4. Bear Crawl (every eight feet equals a rep)

Wrestling:
100 Med ball slams/snap downs to pe*******on step
100 Med ball backstep and slam ball

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How much is too much competition? That's a question many coaches and parents have to ask themselves when it comes to their athletes. Keeping my answer simple, if you are on the state/regional level then wrestle through your competitive level. If you are new and still at the lower level focus on practice and scrimmages. There is no rush when it comes to development,

I encourage youth and High School clubs and teams, to attend as many college matches as they can. See it in person and realize that you can be a player in the college game, one day. So many kids have never seen a live college wrestling match. That needs to change.

Another great opportunity for clubs and school teams is summer wrestling camps at respective colleges. Here is another opportunity to be on campus and feel what a day or three or more truly feels like at a college campus. I've told my athletes to visit as many schools as they can before their senior year begins. Other than wrestling in Fargo Nationals, those who want to wrestle in college, at any level, need to be prepared and informed.

Getting back to how much is too much competition for our young wrestlers, let's make sure of one thing. The kids are having fun and they want to come back for more. Keep them excited about growing as a wrestler.

Workout: 5 rounds of running 400 meters, 21 burpees, 12 pull-ups, and bike sprints 30 seconds on and 30 seconds easy for three minutes

Wrestling: The hundred- 100 backstep and roll, 100 backward rolls to pe*******on step, 100 crab walk to hip heist and turn, and 100 granby rolls

Great transition from takedown to turn.

Newest Technique Tuesday: My Ankle Pick to leg lace transition. #MachineGunMindset #DreamBIG RUDIS

"You can be anything in this world. Above all, be the hardest worker."

There's something about people who give extra effort, regardless of the score or result. They're commendable because they are consistent. Don't think for a second that you are defined by your last victory or workout that was off the charts. There's always room for improvement. Make it your business to consistently work hard on a daily basis.

Work smarter. Now that you have the desire to put in the work we need to be sure you're correcting those much-needed areas of concern. First, list those areas that have been troublesome (i.e., defending against leg attacks, winning the hand fight battle). Then, allot a certain amount of time and repetitions before and/or after practice to correct that area. Quality over quantity. Seek excellence and your technique will improve.

Mindset. I can't stress enough the need to use visualization in all areas of your training. See it before it happens. Use your mind like a video and play the steps back, in your mind, over and over again. Combining mental training with physical training will hasten your improvement. ALWAYS work closely with your coaching staff. They will always appreciate a hard worker on their team.

Workout: 5 rounds of 2 rope climbs, 50 squats, and 50 push-ups

Wrestling: Using five to ten-pound weights/db's , perform 100 pe*******on steps with your elbows in and db's up, then, without the weights, do 100 sprawls (complete as fast as you can). Finish with the db's and do 100 pummeling reps.

Wade Schalles was equally tough, creative, and unstoppable. Here is his Clemson Roll which he aptly named when he was the Head Coach at Clemson University.

wade schalles Clemson roll - Bing video

Technology and wrestling. Those coaches and athletes who utilize technology in their preparation will have a distinct advantage over their competition. Information gathering and dispersal have changed in a positive way, due to the addition of technology. In an instant, scores/results, newsletters/re-caps can be sent literally throughout the world. The internet/computer has replaced the typewriter and notepad forever.

1. Practice and technology. When you get a chance, do a search on various techniques that you teach. You'll be surprised at the number of shareable videos you can send to your athletes to view before practice starts. Then, with a screen in your room, you can show it to your team for instruction and drilling. It doesn't matter what physical condition you're in, you can work from your laptop in your wrestling rooms. For your athletes, have them partner with another teammate and use their phones to videotape themselves executing the techniques. Immediate feedback for the athlete. Find ways to incorporate and reinforce video instruction and athlete review.

2. Information gathering and dispersal: For years, it was my typewriter and I pumping out schedules, newsletters, clinic, and camp flyers. Now, just create a website and it's one-stop shopping for your program. All of the pertinent information will be located on your team's website. Additionally, important web links that will be of great value to athletes and parents should be included, as well.

3. With the addition of NIL (name, image, and likeness), it's imperative that your athletes get video exposure. Many programs have created pages for their athletes to help with promotion. Not only is this happening at the college level but we're seeing it in high school too. Some of the ways to promote include creating a web page and utilizing Facebook, Instagram, and other multimedia platforms that will spread your message.

Workout: start with 100 push-ups, then,
4 rounds of
30 backstep and roll
30 pop-ups
30 front bridge turn to back bridge

Finish with 100 sprawls to the pe*******on step (50 right leg lead/50 left leg lead)