I just came off of a international training and competition schedule traveling to Russia, Cuba, Iran, and Belarus. Over the 49 days I was able to gather valuable intelligence on our American team is as well as most every international medal contender. With the world championships and Olympic Games just a short time away we now have a very clear picture of what the best in the world are doing.  Its pretty simple, it comes down to lifestyle.

Before going through the lifestyle characteristics I should point out a few things.  One, most often we wrestle like we like we act as people.  Our wrestling often mirrors our personalities.  Take a look at your personality off the mat.  Do you make good decisions?  Live a good, healthy, and disciplined lifestyle?  If so, that translates on to the wrestling mat.

Two, there are exceptions to the rule.  Every country has one guy that doesn’t listen or isn’t a team player but wins quite a bit.  But I don’t know one wrestler who is world or Olympic Champion that doesn’t follow the national team plan.

If you want to know how the best wrestlers in the world are living.  Here’s how:

Simple life almost bordering on boring

They live the right lifestyle.  Most do not drink alcohol and eat right.  A lot of them also have strong faith and spiritual lives.  When it comes to being a world class wrestler they eat, sleep, and train and very little else.  Get up eat breakfast go to practice.  Come home eat lunch then rest/recover/nap.  In the evening go to a second practice and then come home for dinner. In the evening watch tv, relax, social with their teammates in the dorm and then go to bed. Wake up the next morning and repeat.  They keep life simple and minimize distractions.  You don’t see them on their cell phones very often, don’t use the internet much.   They play ping pong, billiards, sipping tea in between workouts or in the evening. Most of them live in poor conditions or close to it which gives them little options.  The world or Olympic champions that are rich you can’t tell.  They still live a humble, quiet life.

Disciplined, honorable, and respectful 

Many of the world’s wrestlers and coaches believe American wrestlers are undisciplined and lazy.  I don’t believe this fully but in some areas we must improve.    Their team focuses on being on time, don’t miss practices, or meetings.  They understand that the coach is the most respected person in the room.  They stand in a straight line before practice and listen to the coach’s instruction without talking or any facial expressions.

Students of the sport

They are studying the latest techniques, tactics, and strategies the world is using, both in their weight class but also other weights.

Tough SOB in practice

In Russia and Cuba, they say if you’re not grabbing your opponents singlet your not trying hard enough. They will wrestle you dirty and will fight you literally and figuratively for every point.

Full time wrestling professionals

Have full time professional coaches with world class training partners. They are on the mat 6-8 times per week.

No travel unless its for training or competition 

The only time they travel other than to go see family is to go and train and compete.  Make no mistake when they travel to train its often for 14-28 days at a time. Virtually all of them have moved away to live in a location that gives them world class coaching and training partners.

Love to compete

In practice, they have fun by competing…whether they succeed or fail.  One thing they don’t do very often in practice…cooperate with each other.  Everything in practice they try to win.  Since they’re so competitive they block their partners shots. Once they leave the mat they are friendly and kind.

Spends first 4-5 years learning Basic Skills and cross training before entering a competition.

Must master the basic skills involved in a technique before learning the technique itself.

Experienced, dedicated, qualified coach that stays with him through his career.

Chess game approach to learning techniques.

Psychological stability stressed and enhanced.

International competition from start. ( Jr World team has an average of 5 majors competitions before the Jr. Worlds)

Once Senior Level Athlete skills are honed, no longer learns basic or even new technique.

First World Title often as early as 20 years of age.

Many stay up to three cycles. Athletes start as early as 5-6 years of age.Athletes now start with Folkstyle.May get introduced to GR & FS but involved in Folkstyle throughout School years. Fulltime FS or GR after College (22-23 years of age)

Most involved in age group competition within weeks of first introduction.

Learns techniques before has honed necessary skills.

Multitude of Coaches (most with little experience in early years) throughout his career.

Techniques taught based on successful or unsuccessful applications in competitions.

Psychology seldom if ever comes into play at a professional level.

Most US Athletes never get any experience outside of the USA . Only a select few. (Jr World Team usually has zero competitions as a team before Jr. Worlds.)

At Senior level most are still wrestling Folkstyle and trying freestyle when doesn’t interfere with College career. AT end of college several years are spent learning or relearning skills essential to International Competition.

Most are out of college (23-24 years old) before they even contend for a title.

Unusual to stay more than one Olympic cycle. ]]> http://www.zekejones.com/russia-versus-usa-developmental-system/feed/ 0 http://www.zekejones.com/low-high-fiber-foods/ http://www.zekejones.com/low-high-fiber-foods/#comments Wed, 31 Aug 2011 03:36:10 +0000 dhobeika http://www.zekejones.com/?p=123   [ Read More ]]]> Download as an Excel Spreadsheet

Stay down in your stance and make contact with your head first. Don’t reach and lead with the face…you’ll get you teeth knocked out.

Instead, lead with your forehead. Once you’re in a good stance then start by grabbing your opponents fingers, wrists, elbows, or biceps first. Think stance discipline.

Coach, the World Championships are around the corner. What would you like to see from the US freestyle team?

- Jason, Colorado Springs, CO

Zeke’s Reply:

I’d like all seven of our men achieve their goal, which is to stand on top of the podium and win gold. Personally as the coach, I want them to compete well, focus on a good match plan for each guy they wrestle, execute when the whistle blows, and have some fun.

Got a question you’d like Zeke to answer? Post it on the Ask Zeke page for a chance at having your question addressed by Zeke Jones! Click here to read past questions and replies.

USA WRESTLING’S SPORT NUTRITION

1.      GENERAL DIETARY GUIDELINES

In general Wrestling Athlete’s require a Moderate intake of Low to Moderate Glycemic Index (GI) Carbohydrate made up of a mix food sources.  The only exception to this would be immediately post training or competing when a small amount of higher GI options maybe included (This will be specifically requested).

(See Appendix 1).

Food should be Low in Saturated Fats, both visible and invisible sources, and food preparation and cooking methods should reflect this.  Food should not contain trans- or hydrogenated fats (See Appendix 2).

Each meal should provide a Moderate Protein intake from bio-available protein in low fat form – e.g. chicken, turkey, and very lean beef and fish, with oily fish as a choice twice a week.  Higher fat meats can be used twice each week e.g pork loin.  If there are any specialty meats and game we’d very much wish to see them, ostrich, buffalo etc. Meals should include vegetarian options which contain high quality complete protein sources.

Good hydration is key to both good performance and recovery, hence appropriate fluids should be available throughout the day and at all meals. Fluid intake may vary considerably from player to player and is very dependant on environmental conditions. Still mineral water in glass or plastic bottles should be served with all meals. No high sugar juices on tables.  No caffeine containing soft drinks e.g. colas, Red Bull etc

2.      GUIDELINES FOR FOOD PREPARATION

To allow individuals to meet their own nutritional requirements it is suggested that a buffet or smorgasbord set up for meals is the ideal arrangement.  Players can select the quantities and variety of food that best meets their needs.

A range of items should be made available at all meals and obviously the amount of choice will depend on agreed budgets.

The presentation and flavour of meals is important for all dinners.  The addition of spices, garlic, seasoning, mustard, chutneys and tomato based sauces is sometimes required to enhance the taste of low fat dishes, however high amounts of added sugar or salt should be avoided.  Highly seasoned food is not ideal during training and performance and it is recommended that quantities are moderated particularly hot spices like chillies and curries.

Below is a comprehensive list of conditions which may require you to deviate from your usual recipes.  We do appreciate your help when working within these parameters.  Please feel free to use your expertise, bringing your own personal touches to recipes to produce a quality product.  If you have any concerns or issues please consult the team’s leader.

Fats:

• Avoid excess saturated fat where ever possible
• No deep frying
• Boil, steam, bake and grill where possible
• Stir-fry with minimum oil as necessary
• Roast with minimal oil coating where you feel necessary
• Oil, butter and margarine sparingly (preference to use Olive oil or Olive oil based spreads)
• Egg yolks to a minimum
• Mayonnaise and oily dressings to a minimum,
• Salads should be prepared without dressings (balsamic vinegar and oil dressing may be served on side)
• No cream or crème fraiche
• Use low fat fromage frais, yoghurt, evaporated milk, skimmed milk powders when required
• Low fat cheese where possible
• Full fat cheese to a minimum
• All meats should be lean cut with visible fat trimmed
• Any mince should be low fat
• Low fat pasta sauces e.g. lean meats, chicken, tuna, seafood, ham and tomato
  • Chicken should be cooked with skin removed ( seasoned and lightly brushed with oil )
• No roasting in oil

Carbohydrates

• Whole brown rice, pasta and bulgar wheat should be used instead of refined white rice and pasta. The exception is in the 5 days prior to competition where ONLY white rice, pastas and breads should be used.
• Please cook vegetables without oil, butter or margarine (preference for vegetables to be steamed)
• Salad options and vegetables should be served with all lunches and dinners
• Potatoes should be kept plain, i.e. boiled, mashed and jacket rather than roast, chips or ‘dishes’
• Water and fruit juices/squashes should be available with all meals
• Canned carbonated drinks should be avoided

Protein

• High quality low fat bio-available protein
• Please allow two chicken breasts or the equivalent amount of protein at lunch and dinner
• Vegetarian complete protein sources
• With lunch and dinner cold meats, hard boiled eggs and cold fish (tuna, smoked mackerel) should be also presented with the salad options

Seasoning

• Use tomato puree, herbs, spices, mustard, chutney as required.
•  Keep salt content to a minimum please avoid adding it in cooking
• Use herbs, spices and black pepper to enhance flavour
• Food should be as tasty as possible – with the use of low fat sauces and herbs and spices used liberally to enhance this

The emphasis should be on simple fresh foods rather than rich or fried foods, pastry or rich deserts such as gateaux, tortes, mousses etc.

3.      MEAL IDEAS AND RECOMMENDATIONS

Recommendations for Breakfast

Daily choices to include all or a selection of the following (depending on availability and agreed budgets)

1. 1.   Fluids

• Water, squashes, fruit juices and both skimmed and semi-skimmed milk, re-hydration drinks as recommended by team support staff

2.    Cold items

• A range of different breakfast cereals including muesli, porridge, fruit and fibre along with fresh and dried fruits and berries
• In the 5 days prior to competition, simple cereals that are low in fiber should be made available.
• A range of bakery items e.g. varieties of different white, wholemeal, granary breads, rolls and toast with range of preserves to include jam, marmalade, honey, marmite
• Lean cold meats and fish
• Low fat margarines (olive based) as an alternative to butter
• Fruit – fresh and/or tinned
• Low fat flavoured and natural yoghurts
• Tomatoes and raw vegetables for smoothies

3.   Hot Options to include

• Boiled, poached or scrambled eggs, egg whites (tomato, mushroom onion, peppers cooked chicken, ham, chilli for omlettes)
• Porridge or hot oat cereal
• Wholemeal pancakes or crepes
• Beans on toast, grilled tomatoes, mushrooms
• Smoked salmon and eggs
• Grilled or poached fish, e.g. kippers or haddock
• Lean bacon rindless and grilled

Recommendations for Lunch

This may or may not be a main meal depending on training/match requirements so options and variety are important. Meals should be well balanced providing good carbohydrate and protein sources that are easily consumed and digested.

1.   Fluids

• Water, squashes (lemon and ginger, ginger cordial), low fat milk shakes and smoothies, re-hydration drinks as recommended by team support staff

1. 2.   Main Meals – Ideally to include a choice of two main courses, salad, vegetables, starch and possibly a dessert

• Sandwiches or wraps, rolls, tortillas and bagels – ideally unmade with a range of low fat fillings available
• Jacket potatoes – ideally unmade with a range of low fat fillings available
• Grilled Chicken breast with lime and coriander yoghurt
• Chargrilled chicken with spicy, low fat sugar free marinade, served on brown rice and quinoa
• Avocado and turkey tortillas, with cucumber, black beans and lime juice
• Grilled or poached fish with potatoes and vegetables
• Stir frys and mild sweat and sour dishes
• Lean beef, fish, or vegetable lasagne with salad
• Spaghetti bolognese and salad/steamed veg
• Wild rice Rissotto – all types: vegetarian or with meat and fish
• Fresh fish dishes with potatoes and salad or vegetables
• Grilled or oven baked turkey fillet, dry roasted potatoes and vegetables and salad
• Sheppard’s or fish pie
• Beef casserole/goulash with wild rice or potatoes
• Chickpea and peppers with tomato salad
• Tuna, avocado and tomato
• Mixed green leaves
• Salad Nicoise
• Caesar salad
• Lean roast meat with dry roast and boiled potatoes and vegetables
• All meals should be served with breads and vegetables and salad
• A salad bar is ideal to provide an alternative option for those wishing to have a cold option.

3.    Suggestions for Desserts – To include a selection from the following

• Fresh fruit/fruit salad
• Fresh berries
• Organic plain yoghurts to which fruit and berries can be added
• Frozen yoghurt
• Mixed dried fruits and nuts
• Light Fruit Crumbles (crumble made with rolled oats)
• Fat free muffins with blueberries or banana
• Fruit Summer Puddings
• Banana with custard
• Pancakes with honey
• Low fat cakes e.g. fruit, banana or carrot cake

Recommendations for Tea and Available Throughout Day

1.   Fluids

• Electrolyte, protein and energy sports drinks as determined by team support staff
• Water, squashes, low fat milk shakes and smoothies

2.   Snacks

• Sandwiches, rolls and bagels (including toasties) unmade with a variety of fillings
• Breakfast cereals
• Fresh fruit selection – including bananas
• Cracker including Ryvita, corn and rice crackers, oat cakes
• Low fat Cottage cheese
• Low fat yogurts
• No added sugar, organic fruit spreads / jelly
• Low fat cereal bars
• Dried fruits and nuts
• Malt loaf, low fat muffins

Recommendations for Evening Meals

1.   Fluids

• Electrolyte, protein and energy sports drinks
• Water, squashes, fruit juices, low fat milk shakes and smoothies

2.   Post Match Light Meals and Snacks

• White sandwiches, rolls and bagels (including toasties) unmade with a variety of fillings
• Mini Pizza’s using light mozzarella, lean ham, pineapple, vegetables etc
• Bruschetta
• Steamed white rice and light curry
• Soups
• Light pasta dishes
• Fresh fruit, apples plums, black grapes, bananas and apricots

3. Main meal as per lunch time recommendations

APPENDIX 1 – CARBOHYDRATES

Complex carbohydrates and vegetables with low to medium glycemic index as the main carbohydrate sources. Carbohydrates with both low and high fiber content should be available; especially in the 5 days prior to competition  White breads and other sources are for the days leading up to competition, immediately following training and during competition. A comprehensive list of carbohydrates are given below. Some of the foods obviously lend themselves more to a meal occasion (breakfast, sit-down cooked meal), or lighter meals and snack (marked for refuelling ) that and can be used in the changing-room or training environment.

Carbohydrate list

• Bread (granary or wholemeal, whole grain, white etc) and rolls available at all meals.
• Potatoes should be kept fairly plain i.e. boiled or jacket rather than roast, chips or “dishes”.
• Wild/whole grain and white rice or pasta dishes but care that the accompaniments are not high in fat.  Pasta in the days prior to competition can be fresh white egg pasta
• Breakfast cereals wholewheat/oat based- Porridge, Muesli’s, Shredded Wheat, Weetabix, Bran Flakes, Oat based and low fiber options
• Use of pulses e.g. red kidney beans, chickpeas, borlotti, cannellini beans.
• Salads based around fresh egg pasta, wild rice, beans.
• Plenty of fresh fruits and yoghurt available at all meals.

Good sources of carbohydrate

Ö = First choice foods (= Low GI)

R = Ideal for Refuelling and Snacks (= High GI)

Ö       Breakfast cereals – any variety including hot cereals such as porridge. Many varieties can be eaten dry as a quick snack.

R Ö    Bread – white, wholemeal/grain, granary  plus wholemeal varieties of pitta, bread, rolls, baps, bagels, and other continental types, muffins (English not American), pikelets, naan, chappatis, potato cakes, raisin bread, malt loaf, fruit loaf, rye bread, pancakes

Ö        Oatcakes

Ö        Wholemeal Pasta

R       Fresh egg Pasta and noodles – all shapes and colours

Ö        Wild/brown Rice

Ö        Polenta, couscous, bulgur wheat, millet and other grain products

Ö        Potatoes – mostly as boiled, jacket (old or new), sweet potatoes, yam, cassava, plantains

Ö        Potatoes mashed with sweet potatoes or other root vegetables like Swede or Parsnip

R       Popcorn, popped in small amount of light oil and salt

Ö        Pizza bases – it’s what goes on top that pushes up the fat content. Lower fat toppings include – ham and pineapple, vegetarian, ham and tomato.

Ö        Beans (baked, butter, red kidney, chickpeas, barlotti, cannelloni, mixed), peas, lentils, sweetcorn, pearl barley.

Ö        High and Low Fiber vegetables – carrots, parsnips, swedes, turnip, sweet potatoes, beetroot

R Ö    Fruit – all sorts – fresh or cooked

R       Cereal bars (these will be specified)

R Ö    Jam, marmalade, honey, fruit spreads, golden syrup, maple syrup, molasses, black treacle used at breakfast sparinginly

Ö        Yogurt – plain and fruit

Ö        Milk and milk shakes

R Ö    Sweetened soft drinks – squash, cordials (no caffeine containing soft drinks like coke)

Ö       Vegetable juice

R       Chocolate bars (careful about the fat content of some varieties – ideally there should be at least three times as much carbohydrate as fat)

R       Sugar confectionery – jelly beans, jelly babies, jelly tots, boiled sweets, liquorice allsorts wine gums etc.

Ö        Sugar – added to drinks and breakfast cereals

R       Commercial sports drinks – Science in Sport, Lucozade Sport, Isostar, Gatorade, Powerade, High5 Isotonic, Maxim Electrolyte etc

R       Carbohydrate supplements (glucose polymers) e.g. Science in Sport, Powerade, High Five Energy Source etc.

APPENDIX 2 – FATS

Ways to reduce the fat content

• Use skimmed or semi-skimmed milk for drinks and cereals and use skimmed milk in cooking.
• Offer a choice of spreads or butter for bread, toast etc e.g. olive based but where possible leave the choice of what to use (if any) and how much, up to the athlete.
• Avoid using cream in cooking or giving the players the option to use cream on desserts and in coffee. Instead use low fat yoghurt or low fat fromage frais.
• For cooking use olive oil mainly.  Even so, still use as little as possible.
• Fats such as butter etc should not be added to vegetables – including jacket potatoes. (The choice of adding butter to jacket potatoes can be left to the players to make but should not be added automatically)
• Frying should be kept to an absolute minimum e.g. meat should be sealed without the addition of fat.
• For dessert (if one is provided, concentrate on fruit and milk based ones e.g. crumbles (rather than pies), summer pudding or rice pudding.
• Dressings for salads should ideally be low fat/oil free with no mayonnaise. Perhaps they could be based on yoghurt, herbs, spices, tomato juice, vinegar, lemon juice etc. Where possible serve separately so that players can add their own.
• Avoid creamy sauces and where there are to be sauces use skimmed milk, yoghurt, vegetables (e.g. tomatoes) and the minimum of fat.
• Where cheeses are used in cooking, try to use the reduced fat varieties or strongly flavoured cheeses, so that less is needed. Curd cheese and low fat soft cheese are both versatile low fat cheeses, useful in cooking.
• Fish (both white and oily), chicken and turkey are all good choices because of their low saturated fat content.  Skin of poultry should be discarded to reduce the fat content.
• Use lean cuts of red meat and remove any visible fat before cooking.
• Keep gravies low in fat.
• Use cooking methods that do not require fat to be added e.g. grilling, baking, poaching, baking, steaming and stir-frying with the minimum of oil.