Goal Setting

Only 3% of the people in North America write down their goals in detail, and the next 10% have their goals thought out in there minds, that leaves 87% who have no goals at all.

A few weeks ago I wrote an article about the importance of taking action when pursuing one’s goals.  In this article I want to touch on the side of proper planning as well.  Only 3% of the people in North America write down their goals in detail, and the next 10% have their goals thought out in there minds, that leaves 87% who have no goals at all. Continue reading “Goal Setting”

Scott Wilks on Strength and Conditioning Training

Scott Wilks, Head Strength and Conditioning Coach at Hofstra University, tells how strength and conditioning training translates into mental training.

Scott Wilks, Head Strength and Conditioning Coach at Hofstra University, tells how strength and conditioning training translates into mental training. He also gives his recommendations for High School coaches and athletes looking to put a program together.
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THROW CAUTION TO THE WIND: The proper mental approach

” I remember sitting behind the bleachers about 45 minutes before the deciding match. I was depressed, feeling lousy about everything. Joe Wells, a former assistant coach of mine at Michigan, walked by and said the usual, ‘let that match go, this next one is the one that counts.’ Then he told me a joke and made me laugh. That changed my whole mood. I started to feel better. I got out of my funk and started focusing on what I had to do in the last match.”

carlton haselrigFrom the book Wrestling At The Trials by James V.  Moffatt  ” I remember sitting behind the bleachers about 45 minutes before the deciding match. I was depressed,  feeling lousy about everything. Joe Wells, a former assistant coach of mine at Michigan, walked by and said the usual,  ‘let that match go, this next one is the one that counts.’  Then he told me a joke and made me laugh.  That changed my whole mood. I started to feel better.  I got out of my funk and started focusing on what I had to do in the last match.” Continue reading “THROW CAUTION TO THE WIND: The proper mental approach”

So what’s the BIG deal?

This post is being written to give everyone details of THE IRON EMPIRE’S training. I would like to talk a little about the gym and what it is that we have to offer. Also, I would like to give the details of the NEW group training package.

casinoThis post is being written to give everyone details of THE IRON EMPIRE’S training. I would like to talk a little about the gym and what it is that we have to offer. Also, I would like to give the details of the NEW group training package.

First off, let me start by saying that there are clubs and there are gyms. The Iron Empire is definitely a gym. In other words, we have nothing fancy, just everything you need to become REALLY STRONG!

This is a good start, but what really sets us apart is the members. It is the attitude, knowledge, work ethic, competitiveness and the desire to win that makes our gym different.

Everyone who trains with me is serious about getting stronger. For example, some of the former high school and college athletes now may compete in powerlifting. It is a common sight for a new member to see John (teacher and coach) and Dom (All-American baseball player and MONSTER) handling some huge iron.

While it is pretty incredible to see them squatting and pulling 500 or even 600 pounds, how great is it, and how motivating is it to train side by side with some of the best lifters around? What about the importance of them coming over to a new lifter with instruction on technique.

How much extra motivation would you feel as these men, and all the rest of our members are shouting encouragement as you shoot for your personal best? I have been in the iron game for almost 30 years now. I can tell you that the members of this gym still motivate me to lift my hardest!

Another great thing about this is it knocks down “the walls of limitations.” Seeing is believing, and when you see others doing things you thought were impossible; all of a sudden it is NOT OUT OF REACH!

Louie Simmons of WESTSIDE BARBELL talks about the first members of his gym shattering records or so called weight barriers. Once one has done it, others believe that now they to can do it. They had to move the minimum weight standards for his gym’s “elite” club up. “It was too easy and too many people were reaching the old standards”, he said.

I remember clearly the first athletes I had pulling 400+ on the TRAPBAR. 450 came rather quickly after that and then 500lbs was in sight. It took some time but 500 fell and I recall several things…

All the kids rallying around the lifter, the talk changing to “taking out” 550, and the amount of athletes seemingly out of nowhere lifting personal records. Oh, and don’t forget the complete turn around of the football and wrestling teams!

The flood gates were open and my 1st COUNTY CHAMPION and STATE PLACE WINNER set the bar at 575. I would say that that is pretty darn good in itself, but the kid did it with ONLY THREE YEARS OF WRESTLING AND TRAINING!!!!!!!

The following year the previously mentioned John was on a mission to take out some records and did so with a 435 squat and 585 dead. Again, pretty good for any high school athlete going into their senior year, but how about doing it at @ 200lbs body weight!!!!!

Still, 600 would not fall and truthfully I had no idea that it would. Some new things were happening, like Flynn hitting 415 for 10 reps in his first year at the gym and shocking everyone. Then, Marc made my jaw hit the floor with 450 for 10 at @180lbs. body weight going into his jr. year!

But it would be neither of these fine lifters. Josh stated he wanted to be the FIRST TO LIFT THE 600. I have to admit, I thought it was going to be a little too much for him. He wanted the shot and I have had kids blow me away before! To his credit, and with only 2 years of lifting under his belt, HE PULLED IT!

This would never have happened for him anywhere else. He would not have had the training, motivation and belief that he could move such a tremendous amount of iron which leads us to the next point.

I teach every athlete how to lift safely and correctly. A program is set up for each kid’s current strength level. I do not treat a beginner like an advanced lifter. We don’t care if you lift 100lbs. or 500lbs as long as you work your tail off! When you train with us YOU ARE PART OF OUR TEAM!

Well, you may say, this is all very nice but does it help on the mat? In college, two, two-time ALL-AMERICANS worked out with me on my program. We were strong but I would be the first to tell you the training we did was not close to what I teach now.

So let’s take a quick look at just the past 3 years, and the kids I have been involved with coaching and training.

– 10 current or former college wrestlers (there have been other college athletes, too)

– 4 state place winners

– 4 county champions

– 9 county finalists

– and over 20 county place winners!

This is pretty good, but more amazing than these stats, is this…In the past 3 years I can only think of 3 athletes who have trained with me for 2 or more years that did not become all county!

NOW FOR THE BEST PART! Over the past three years I have offered a 20 week package deal for training. At $1000 I felt it was by far the best deal you will ever find.

The training was for 4 days a week and a minimum of 1 hour. Many who knew about it, must have felt that this was indeed a great offer and took advantage of it. Still I was told that I needed to do more and a couple of things happened.

1) Spreading the word was the first of the things that I was constantly told to do. Now, thanks to BILL MILLER and this tremendous website I am given the great opportunity to write about training and my gym.

2) The economy went down the tubes. Money seems to be tight for everyone so people asked and I responded! ***THIS WILL BE A ONE TIME OFFER!

This is the LIGHTHOUSE 1/2 price SPECIAL. It is called 20 weeks, but that is the minimum! IT IS FROM NOW till SEPT. FIRST!!!!!! $500 + gym membership (also currently offering a special of $20 a month).

I also will have a new deal for all college athletes. Just contact me and I will take care of all of you too! This is on a first come basis, if you are interested don’t wait. Contact me at ironwill@optonline.net and we will set up a time to meet. Thank you Coach Ellinger

IN SEASON WEIGHT TRAINING

The wrestling season is now underway and this brings new challenges to the wrestler as far as maintaining his strength levels. The high physical demand of the sport is one challenge as is the amount of competitions one will wrestle over the course of the year. A new strategy is needed which we will discuss here.

The wrestling season is now underway and this brings new challenges to the wrestler as far as maintaining his strength levels. The high physical demand of the sport is one challenge, as is the amount of competitions one will wrestle over the course of the year. A new strategy is needed, which we will discuss here.

Everyone knows how hard practices are and how much energy is burned up to get through them. This is one reason adjustments will need to be made to your standard 4 days a week program. The other is matches and tournaments. It is not uncommon for there to be 2 or more competitions per week. This brings into play the time available to train and preparation/rest for your match.

It will take the most dedicated of wrestlers to adhere to a strict work out program. Every wrestler will have to decide if they are willing to make the extra commitment. Like most things, there is a price. To become a great athlete, as the saying goes, “that is real expensive!”

If you have made the choice that you are going to give everything you have and do everything within your power to become a champion, then let’s take a look at an IN-SEASON work out that should be viable to all. This will be a greatly abbreviated modification of the PROGRAM. There is just no way to keep up with that much work and wrestling at the same time.

Let’s 1st look at possible options as far as when to train; 1)morning (before school), 2) night, 3) before practice (most have some down time after school), 4) immediately after practice, 5) during school hours (if you have free time). Some of these may not even be an option for you. All of these have some advantages and disadvantages like getting up extra early/staying late or having to jog to or from practice, to name a few.

One must remember that the commitment may require others to also make the extra effort too. You may need coaches to arrive early or stay late. Parents may have to give rides if you can’t get to the gym or school yourself. Each wrestler will have to look at his own situation and determine what will work best for him.

Before you make this decision, here is the new program: 2 work-outs a week to go with your wrestling practices and competitions. I would perform FULL BODY work-outs. Hitting upper and lower body on the same day. Also, I would complete this work-out in @ 30-45 minutes. This should be obtainable for everyone.

I would do the same warm ups I recommended in the PROGRAM. If you are training immediately after practice, the general warm-up may not be necessary as you should already be completely warm (one of the advantages to this time slot).

Then I would pick 3 main exercises to do. Squat or Deadlift, Bench Press or Military, and a Rowing variation. I am going to assume that everyone is hitting plenty of Pull Ups and Chin ups in practice? Let’s take a look at a sample “day 1” work-out, where you choose Squats, Bench, and Low Cable Rows.

The GENERAL WARM UP should take you no more then 5 minutes tops. Remember, you are doing them in a circuit fashion from one to another. Another thing you can do to save time is throw your Squat warm up in with them. So it would look like this; Sit ups, Side Bends, ReverseHypers(or another back exercise) and Squats.

You go three times through and you should either be at or near your work sets. For beginning lifters I would stick to 4 sets of 10. More advanced trainees could do 4 X 10 one week and 5 sets of 5 reps the next. As you are Squatting, in between sets, you start to take your warm ups on the Bench. That is to say, you do a work set in the Squat and take a warm up in the bench.

This way when you are done Squatting you are ready to go in the Bench. I would use the same sets/reps as the Squat.Then hit Rows(you should be plenty warm) I would do 4 x 10 and if you stay focused on the task at hand you should finish in a rapid fashion.

The 2nd day (which should be a minimum of 48 hours later) you choose the three other exercises, Deadlift (preferably TrapBar), Military Press, and Barbell Rows. You complete it the same as day 1 and you have two good work outs done for the week. If you happen to have some extra time (i.e. you finished quickly), then you could pick another exercise from the PROGRAM that targets muscles you feel need work. I would not spend more then 45 minutes tops for the TOTAL work out.

If you need motivation just remember…as you’re putting in the extra time and effort, most are not. The price is too high for them. They are getting weaker as the season wears on! You will be getting stronger, and as the big tournaments roll around at the end of the season you will have a big advantage over your competition! I wish you all the luck you deserve. Contact me at ironwill@optonline.net Coach Ellinger.

THE PROGRAM part II

We begin here with Tuesday’s workout. The general warm-up for ALL days remains the same. Please look back at part one if you need to refresh your memory. The specific warm for the BENCH PRESS will also follow the same guidelines as the Squat. You will start with the bar X 10 repetitions and work up with the appropriate number of sets needed to reach your work sets.

We begin here with Tuesday’s workout. The general warm-up for ALL days remains the same. Please look back at part one if you need to refresh your memory. The specific warm for the BENCH PRESS will also follow the same guidelines as the Squat. You will start with the bar X 10 repetitions and work up with the appropriate number of sets needed to reach your work sets.

Here is the MOST IMPORTANT thing about bench pressing; NEVER DO THEM WITHOUT A SPOTTER! The bench press, because of the position that you are in with the weight over your body, can be potentially fatal. It is very unfortunate and all too common to hear of someone getting “pinned” under the bar while bench pressing. Continue reading “THE PROGRAM part II”

The PROGRAM part I

Before we get into the program we have to speak of several issues. As with any work out program or sports activity, you must get the proper MEDICAL CLEARANCE from a doctor. Make sure you lift with the proper supervision, equipment and spotters. Don’t attempt anything if you are unsure on how to do it. First, get instruction from a knowledgeable person.

Before we get into the program we have to speak of several issues. As with any work out program or sports activity, you must get the proper MEDICAL CLEARANCE from a doctor. Make sure you lift with the proper supervision, equipment and spotters. Don’t attempt anything if you are unsure on how to do it. First, get instruction from a knowledgeable person.

Also, make sure your equipment is in good working order and the area is clear and unobstructed. Always remember why you are training. You are training to become a better wrestler and/or other athlete. Stay within your limits and make slow steady weight increases. DO NOT sacrifice good form and proper RANGE OF MOTION(ROM), for heavier weights.

Wear the proper attire when training. We will discuss this a little later in this article. Make sure that you and others are not fooling around when someone is engaged in lifting. In other words, use some common sense and if you don’t have any, find someone who does to help you.

This program is set up for the athlete or team that is training at their school’s work out facility. I have used it for many years with several schools and sports programs. I last used this program in a school setting while working at Plainedge High School. Many have talked about the impact that this program brought to the school.

For example, the year I got there the football team was coming off a poor year, going 1-7 if memory serves me correctly. The wrestling team was also just very average at the time. Within 3 years of implementing this weight training program, combined with the athletes’ commitment and all the coaches hard work, the football team made the county finals and the wrestling team became a perennial power in Nassau County.

What I have done is modify the current program I use to better suit the availability of your average high school weight room. It is a 4 day program that is done on Mon., Tues., Thurs., and Fri. This should make it viable for most schools. It is divided into two lower and two upper body days. Mon. and Thurs. for lower body and Tues. and Fri. for upper.

Let’s talk about what you need to start. You must wear the proper clothes. I understand that shirts to your knees, shorts to your ankles that are 6 sizes too big so your ass is hanging out might be all the rage and you got to look fly. Here though we are not trying to impress the ladies, we are getting ready to work out. The clothes you would wear to wrestling practice should be fine.

The first thing you need is the right shoes. Converse Chuck Taylors(All-Stars) have become a cult favorite amongst Powerlifters. The soles are flat, which is a requirement. They come in the High Top version and this gives plenty of ankle stability. You can find them at most places that sell sneakers for relatively cheap, which is also good. If you have a pair of, dare I say… basketball sneakers that are similar, they will work fine. Some wrestlers will wear their wrestling shoes if they don’t have anything better.

The next thing you need is a notebook to record your work out. I always joke that you can commandeer one of your notebooks from school because this is important. With what’s happening in education these days I am not so sure this is a joke anymore. Just in case, go and buy a MARBLE notebook dedicated to your work out records. You will record the day, date, lifts performed with the weights used and repetitions completed.

This is all you will need to get started, don’t go out and waste money on a bunch of garbage. When it comes time to get a belt I can help you with what you need and where to get it. Absolutely do not buy those funny looking gloves that you see some people wearing. You know right away that they are not serious about training.

Lets get started, Monday is a lower body day and we start right off with the KING. When you Squat you should be doing it in a POWER RACK with the safety bars set at the correct height. This is an important safety issue and can not be over emphasized! The safeties should be set just under the bar height when you are at the lowest part of the squat. This can be the difference between a serious injury or being “saved” as the bars can catch the weight if you have any problems and can’t finish the lift.

You MUST BE TAUGHT THE PROPER WAY TO SQUAT! In the future, I have planed videos on proper lifting techniques. Until they are available I welcome everyone to come down so I can work with you on proper form. I do not know and therefore can not recommend anyone on LI outside of my gym that teaches proper lifting technique. Please, if you feel that you are qualified contact me! I would love to spread the word of your availability to all who visit our site.

Everyone goes through the warm ups listed in TRAIN III. This is your GENERAL WARM UP. We will start here with 10 sit ups on the slant board. 10 is just a starting number! If 10 is real easy, by all means do more. With side bends start light and add weight till you find the right amount that is somewhat challenging for 10 reps on each side. Do reverse hypers in the same general manner, that is add reps or weight as you can.

NOTE: if you do not have a Reverse Hyper Extension machine, do regular hyper extensions. If neither is available you will have to go to other options. please contact me and I will try and help you find the best option in your gym.

You then go to the specific warm ups for the exercise you are going to perform. Everyone warms up with the bar 1st. Young athletes may feel funny about this. I guess they think people will see them and make fun of them? Let me tell you that many big time lifters that I have watched, competed with and against warm up with the bar as do I and everyone who trains with me.

The reasons are simple, you want to warm the muscles and joints that are about to get worked hard. It is the same as wrestling, you don’t go right into live wrestling before warming up. Also, I like to see that the proper technique is being performed with the light weights. For example, and especially with a wrestler, you may have gotten “banged up” a little in practice. Your mentality is to shake it off and keep practicing! That is fine and something I would expect, but if it affects your lifting we want to know early on to prevent any possible injuries.

The amount of warm up sets usually depend on the amount you can lift. The more you lift, the more sets you will need to do before you get to your WORK SETS. Let me list what a warm up may look like for someone who is Squatting 225 for his 1st work set. Bar x 10, 95 x 10, 135 x 10, 185 x 10, then 225. While another person who is Squatting say 115 for his 1st work set might be, bar x 10, 75 x 10, 95 x 10 and then 115.

I am recommending 10 rep.(repetitions) sets. This is not a magical number but a good middle ground to start. By that I mean that you will be able to handle a fair amount of weight and still get plenty of repetitions which is very important. We want to build a strong foundation for future gains to be built on. Once again just like wrestling you want to get in a lot of practice reps. which is like drilling your shots over and over perfecting your technique.

The old saying comes to mind, I am sure you may have heard it. Practice makes; how does that go again? Oh yeah, practice makes perfect, right? Wrong! Practice makes permanent, and only perfect practice will make perfect. you must execute your lifts with proper technique. Whether in the wrestling room or the weight room, don’t just “go through the motions” you’re wasting your time.

After Squats you will move on to some assistance work. Here you will be able or might be able to make several choices. I would recommend Glute/Ham Raises if you have one, if not do Leg Curls. Do 4 sets of 10 repetitions(4 x 10). Then choose 1 of the following Step ups, lunges, 1 legged Squats and do another 4 x 10 with each leg. I would not add weight but rather add repetitions if the set is easy. That is to say, do 15-20 or even more reps.

When you start out take your time. Like all things there will be a learning process that you must go through. Many, if not all athletes who start with me will spend much of there first few work outs mainly doing the squat. We will spend a great deal of time just teaching the proper techniques. I will start out having them squat WITH NO WEIGHT just to make sure they have it down pat.

We then go to squatting with the bar and add weight according to each athletes ability until we find the proper weight for his work sets. THE AMOUNT OF WEIGHT YOU START WITH DOES NOT MATTER!!! Proper technique is all you should worry about. If you stay dedicated to this program you will begin to get strong very fast. Within a few months you will see some great gains.

For example, I had an athlete start with me who was a big kid at over 6 ft. and 330lbs. It was a struggle at first for him do to his size to control the bar and squat 95lbs! In less then 2 years he started develop into his great potential and was squatting between 365-385 for 10. the whole time I would tell him to “just stick with it- it will come”. As DR. KEN LEISTNER would say ” it is not the destination, but the journey.”

I will end part one here, hopefully you will make the commitment to dedicate yourself to becoming the best. Proper weight training will dramatically increase your strength levels, giving you an advantage over your opponent on the mat. Contact me if you need help, GOOD LUCK Coach Ellinger

U.S.A Olympian Discusses Goals for Success

Wrestling has been a part of my life since I was 12 years old. At the time, I had no idea that I would eventually wrestle in the Olympics or be a three-time NCAA All-American and Academic All-American. However, these were some of my goals and although I was young, I was determined to achieve them. Ever since then wrestling has been a part of my life.

Wrestling has taught me a lot about life and how to be successful in achieving your goals. I am pleased to be able to give back to the community and help young people set and achieve life goals so they can be successful in life, too. You are the future and we need you to set goals to make sure the future will be bright.

Many aspects that apply to wrestling can be applied to life, too. You cannot wrestle forever but wrestling teaches you “lessons for life”. These include staying motivated no matter how hard things get, setting goals and making a “commitment to excellence”. Excellence can be achieved, but first you must train, learn the right technique and keep your mind and body healthy. Wrestling provides an opportunity for kids to learn these important lessons at a young age so they can apply them later in life.

I left college coaching to focus on teaching and training young wrestlers. I poured all my time and energy into training and motivating my young students while improving and expanding my camps. I now host wrestling training camps throughout the country and have a Home Training Center (HTC) where I conduct year – round training. Our camps have produced many scholarship athletes, as well as hundreds of state and national champions. I made a commitment to wrestling and in return I was able to achieve my goals.

I believed in my ability to achieve my goals. I was armed with a variety of goals and a strategy to achieve them. I applied the same goal setting guidelines that I have outlined below. These guidelines will help you identify and achieve your highest goals now and in the years to come.

  1.  Be Specific: Set technique and training goals, as well as performance goals.
  2. Set a variety of goals: Include short, medium and long-term goals.
  3. Make your goals personal: These are more meaningful because they are what you want for yourself, not what others expect of you.
  4. Make your goals challenging yet realistic.
  5. Post your goals: Write your goals down and refer to them often.
  6. Do not fear failure: If you only set easily obtainable goals, you will never reach your highest levels of achievement.
  7. Evaluate your goals: Refer to your goals regularly. Check them off as you achieve them and set new goals.
  8. Design a strategy: Decide how much and what type of work it will take to achieve your goals.
  9. Make a commitment to your goals and work plan.
  10. Believe in yourself!

If you wish to excel in wrestling or life, you must have meaningful, concrete goals and you must believe deep down inside that you will achieve them. For me, wrestling was something that I loved and through it I was able to achieve my goals. I encourage you to make a commitment to achieving your highest goals today!

We will be in Long Island, New York at Comsewogue High School from November 1 – 2.

For additional information on my Weekend Warrior Camp please visit www.kenchertow.com or call 814-466-3466. For your fitness product needs please visit www.wearandgear.com.

TRAIN – Part II

This dog is rumored to train with Coach Ellinger

In part one I gave you 3 lifts that should be the foundation of any program. When these lifts are performed correctly, amazing things start to happen. Your strength levels climb through the roof, and you start to see muscles you didn’t know you had.

Wrestlers who have trained with me in the past have said things like, “I’m hitting my moves much better and I’m pounding kids I could never beat before.” Others say, ” My mom is pissed because my clothes don’t fit and I have to buy new ones.” Some even say, ” I have all these girls chasing me. What should I do?”

I am always happy to see that the desired results of the work outs are being realized. Wrestlers start winning more matches. I tell the kid to apologize about the clothes. I know they can be expensive these days. As for the girls, I wish I had the answer. Men everywhere for a 1000 years, I’m sure, have been trying to solve this problem. You will have to figure that one out for yourselves. I wish you luck. The good news is, if you do find the answer you will be a very rich man.

I left off with the Bench Press and would like to start here with another important pressing movement. The MILITARY PRESS, sometimes called the overhead press. We perform them standing with a barbell and we press in the frontal plane not behind the head. Many of the past real big Bench Pressers, would do the Military press behind the head. Some could handle tremendous amounts of weight and it was not uncommon to hear of 400+ for reps.

There is a very important point to be made here. You are probably not a top bencher, benching in excess of 600lbs. You should not be training like one. The athlete’s goal is to become better at his chosen sport. This should dictate how you train. When the time comes for you to set records in strength sports, we will make the necessary adjustments to your training.

So I keep the press in front and feel it does not place unneeded stress on the shoulders, which we are trying to strengthen. While we are talking about the frontal plain, I also like doing PULLUPS(palms facing away from you)/CHINUPS(palms facing you) in front. Again for the same reason, to prevent the shoulders from being over stretched. If an athlete can’t perform this exercise, Pull downs using a high pulley can be substituted. It is not exactly the same but is a good 2nd option.

Lets move on to ROWS. There are several different variations. The two I feel are best are;  1) The LOW CABLE ROW and 2) BARBELL ROWS. Along with Pull Ups and Chin ups, these will help build a very strong upper back.

DIPS are another of my all time favorites. Many, including myself, consider them to be right up there with the pressing movements when it comes to building upper body strength. They are a rather tough exercise to perform even with just body weight. Some gyms may have dip/chin assistance machines. These machines are a good option for athletes who can not perform them without help. In our gym this is one of the many things we use JUMP STRETCH BANDS for.

The Jump Stretch Band can be hooked to a Power Rack or Dip station so the person performing the movement can step his foot or place his knee on the band. It then acts like a giant rubber band and adds a boost to the lifter. The Jump Stretch Bands are a relatively inexpensive item that most anyone could buy if not available at your gym or school. They have many other uses that I will talk about in future articles.

Please take note of ALL the exercises listed so far. They are all COMPOUND, MULTI-JOINT exercises. In short, this means you are moving two or more joints, and working two or more muscles. There is no one arm machine preacher curls here! This is for good reason. The body is not intended to work this way. It prefers and responds much better and faster to real lifting.

Once again, if your current gym or training facility has all machines or if the workout you are now doing has you using mostly machines and doing isolated movements, it is time to make some changes. You will find that these lifts are much more demanding. Like the old wrestling saying, ” If it wasn’t so hard – everyone would do it!”

I will end part 2 here and next week part three will go into some special exercises, proper assistance work, and warm ups. In closing, I want to thank all of you who have helped to get LIGHTHOUSE WRESTLING off to a great start! I appreciate all the positive responses and welcome all feedback. This site is for the wrestler. We want to continue to help promote the greatest sport with the coverage it needs and deserves. Please keep spreading the word to all your family and friends. Thank you, Coach Ellinger