Sarnia St. Clair Wrestling

How To Cut Weight For Wrestling!

If you are cutting weight for wrestling, and want to be the BEST your potential will allow, make sure you:

1. Keep Up Your Strength Training

During the off-season you want to work to gain as much strength as possible. I recommend training 3 times each week in the weight room, working the muscles that are used for wrestling. Be consistent and document your progress. Always strive to add a little more weight or repetitions. During the wrestling season, YOU HAVE TO STRENGTH TRAIN! You will not keep strength gained during the off-season if you neglect training during the season. If you are cutting weight, it is even more important to keep up your strength training. If you are cutting weight, practicing, and wrestling in dual meets and tournaments, your body is using its own muscle for food. You can prevent some of this by getting in a full body strength training workout every 4-5 days.

2. Eat More Frequently

Don't starve your body to make weight! If you starve your body, you are slowing your metabolism down. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By starving, you will cause a rebound effect, and have even more trouble making weight next season. The answer lies in trying to lose fat, not muscle and water. You do this by eating more frequently. Four smaller meals each day will allow you to lose body fat while sparing muscle, give you energy to wrestle hard, and be strong the entire match.

3. Give Your Body The Correct Amount of Calories

To find out how many calories your body needs to keep up muscle while cutting weight, take your current body weight, and multiply times 13. This is the minimum number of calories you need to consume each day.

4. Eat a 40-30-30 Ratio

Now that you know how many calories you need to cut weight and still keep your muscle and strength that you've built up, you need to eat the proper ratio of protein, carbohydrates and fats. 40% of your calories should come from lean proteins (egg whites, turkey, lean beef, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (multi grain bread, baked potato, sweet potato, brown rice, oatmeal), and 30% of your calories should come from unsaturated fats (olive oil, nuts). Usually you don't have to figure in the fats other than a tiny bit of oil on a salad, because the meats that you consume will have a small percentage of fat that will suffice for the day.

5. Don't Jog excessively If Your Goal Is To Make Weight

Nothing is more grueling than a tough high school or college wrestling practice. You shouldn't get in the habit of jogging for miles, and miles each week in order to lose weight. First of all, it will not give you the endurance for wrestling like good old-fashioned live wrestling in practice will. If you try to lose weight by jogging, you will start eating the muscle off of your body. Aerobic activity is NOT an efficient means of losing fat. A controlled meal plan is the answer.

6. Don't Dehydrate

In order to wrestle at your best, and have your body working efficiently, you need to have all of the body systems working optimally. Each of your body systems requires water. If you have to lose a couple of pounds to make weight after you have followed the above tips, then you will restrict your water intake. Restricting water intake is not the same as not drinking water at all though. You still need to give yourself 3-4 ounces of water every 3 hours on days that you are trying to make weight. Remember, this is to keep up your strength. You need to plan well in order to do this right. Don't wait until two days before, and get drastic in your weight loss system.

7. Stay Away From Sugar

Wrestlers who cut weight by eating very little and doing excessive jogging tend to get sugar cravings. Sugar has no place in your wresting meal plan. The only time my clients consume sugar is immediately following an intense strength training session. If you are within 3 or 4 lbs. of your weight class, you might want to consume 60 grams or so of high glycemic carbohydrates (sugar) on the form of grape juice or apple juice within 20 minutes of your strength training session. This replenishes the body's glycogen stores and helps with recuperation. In general, stay away from sugars. They have no long-term positive effects on your energy. They are much more likely to be converted and stored as fat.

HEALTH WATCH: Instructions for preventing the spread of infectious skin diseases
Jim Porter Regional Outreach Coordinator for HEALTHSOUTH
11/14/2007

INSTRUCTIONS FOR PREVENTING SPREAD OF MRSA-CA AND OTHER INFECTIOUS SKIN DISEASES

These instructions are based on recommendations from Center for Disease Control (www.cdc.gov) and numerous NCAA Athletic Departments.

Instructions to Athletes:
* Shower with hot water no later than 30 minutes after practice using liquid soap rather than bar soap
* Never re-use clothing after it has been worn once for practice
* Never Share towels, clothes or equipment
* Wipe down equipment weekly with a disinfectant spray weekly (10% Bleach solution or commercially prepared solution that is antibacterial, antiviral and antifungal)
* Show all pimples, boils, spider bites, lacerations and abrasions to Athletic Trainer/Coach immediately
* Clean Wrestling mats no more than 30 minutes before practice and immediately after practice
* Have all open wounds or draining wounds covered by Occlusive Dressing such as Tagaderm

Instructions to Administrators:
* Educate all staff, coaches, parents and athletes about CDC guidelines using the Am I Disqualified? DVD from www.thematdoc.com
* Increase surveillance of spider bites ,pimples and boils by Athletic Trainer or Coach and Document observations
* Insist that all draining wounds be referred to physician and cultured to identify bacteria
* Identify all CA-MRSA carriers with nasal cultures
* Encourage frequent hand hygiene by parents and Athletes
* Use a 3 percent hexachlorophene or 4 percent chlorhexidine in soap dispensers
* Make alcohol based hand sanitizers available in classrooms, practice fields and areas without access to soap and water
* Use disposable towels on the field during practice and tournaments.
* Inspect cleaning procedures for all equipment and facilities before and after issuing
* Wrestling Mats should be cleaned no more than 30 minutes before practice and immediately after practice
* Exercise equipment should be cleaned after each practice.
* Never issue any equipment until it has been thoroughly cleaned and disinfected
* Ensure that water used for laundry and showers is at least 140 degrees
* Isolate an athlete with identified Infectious skin disease from contact with other players until wound is healed and dry.
* Educate players about possible consequence of these infections and showing them pictures of wounds that have gone untreated

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