2015-2016 Westlake Winter & Spring Wrestling

2015-2016 Westlake Spring Season

Spring Season Wrestling begins on February 23rd and goes through April 23rd. Link to register will be up soon but here is the practice schedule:

• Prek-3rd grade
• Tuesday & Thursday 5:15-6:00pm
• 4th-8th grade
• Tuesday & Thursday 4:05-5:15pm
• 9th-12th grade
• Tuesday & Thursday 2:45-4:00pm

Cost to register is $50 for the season, we will post a link to register soon.

• Prek-3rd grade link to register: https://secure2.myschoolfees.com/single_item_link.aspx?sid=121&feeid=5905
• 4th-8th grade link to register: https://secure2.myschoolfees.com/single_item_link.aspx?sid=121&feeid=5906

All wrestlers must have a USA Card to participate (this is for insurance reasons). You can purchase that card at  www.usawmembership.com. It is encouraged to purchase the Utah Full Athlete Card. If you already have the USA Card from the winter season you do not need to purchase it again. The USA Card is good from September 1st until August 31st each year. 

2015-2016 Westlake Winter Season 

Here are the plans for the Winter Westlake Wrestling Season. We will have four groups this year with wrestling starting on November 9th and going through Feb. 6th.

• Group #1: Prek-k
• Tuesday & Thursday from 7:00-7:45pm
• Head Coach: Chris Livesay
• Assistant Coaches: Rian Elwell
• Group #2: 1st-3rd Grade
• Tuesday & Thursday from 6:15-7:00pm
• Head Coach: Mike Ballantyne
• Assistant Coaches: Josh Mendenhall, Stetson Seely, Troy Williams, Matt Bray
• Group #3: 4th-9th graders (first or second year wrestlers)
• Monday & Wednesday from 5:10-6:10pm
• Head Coach: Cody Jorgensen & Hayden Rentfro
• Group #4: 4th-9th graders advanced (third year of wrestling or more)
• Tuesday & Thursday from 5-6:15pm and Wednesday from 6:10-7:15pm
• Head Coach: Jeff Newby
• Assistant Coaches: Gabe Lee, Josh Mendenhall, Troy Williams

All wrestlers must have a USA Card to participate (this is for insurance reasons). You can purchase that card at  www.usawmembership.com. It is encouraged to purchase the Utah Full Athlete Card.

To register for the club please go to the following link: https://secure2.myschoolfees.com/single_feegroup_store.aspx?sid=121&feegroupid=57

Any questions please contact Jeff Newby via email at Jeffreynewby@wrestleutah.com

First Tournament of the Year - October 24th

Our first "official" tournament of the year will be on October 24th at the Legacy Events Center in Farmington. We had 13 kids registered last year and every year we want to continue building so we need more!!!!!

Click here to register for the tournament

All wrestlers will need their USA Card for this tournament as well as our practices at Westlake so click here to purchase your USA Card 

Any questions feel free to contact Jeff Newby via email at Jeffreynewby@wrestleutah.com

Register today for Westlake Fall Wrestling!!

You can now register for Westlake Fall Wrestling!!! We will start wrestling on September 3rd and will wrestle on Tuesday and Thursday from 4-5pm in the Westlake High School wrestling room. The cost is $40.

The Fall season goes through October 24th. The High School aged wrestlers will practice on Tuesday and Thursday from 2:45-4pm and the younger wrestlers will practice on Tuesday and Thursday from 4-5pm. You will need your USA Card for insurance purposes. You can not purchase your USA Card until September 1st but when you do you will need to go to: www.usawmemberships.com and then login (or create a login if you don't already have one) and then purchase an athlete card.

To register follow the following steps: 1. Go to myschoolfees.com and sign in (or register). 2. Select the proper school (UT-Alpine-Westlake HS) 3. public items - wrestling - Fall Wrestling Club - make payment

See everyone soon and if you have any questions please contact Jeff Newby via email at Jeffreynewby@wrestleutah.com

Fall Wrestling 2015

We will be starting up again the end of August or beginning of September. We will post information soon. We are looking forward to a great 2015-2016 season!! If you would like to help with coaching this upcoming season please contact Jeff Newby via email (Jeffreynewby@wrestleutah.com).

We have a great thing going, so let's continue making it better this upcoming season!!

2015 Spring Schedule

Below you will find a schedule of tournaments and practice changes. Remember 8th-12th grade will practice from 3-4:30pm on Tuesday and Thursday and Pre-7th grade will practice from 4:30-5:45pm on Tuesday and Thursdays.

• March 20-21: Mt. View Tournament @ Mt. View High School
• March 27-28: Fremont Tournament @ Fremont High School
• April 24: USA Wrestling Utah Greco-Roman State Championships @ Legacy Events Center (Farmington)
• April 25: USA Wrestling Utah Freestyle State Championships @ Legacy Events Center

The state tournament on April 24-25 is an event with team score so we want everyone to compete and help our team place as high as we can!!!

2015 Spring Wrestling Season

We will be starting up for the spring season on February 24th. The cost to wrestle in the spring is $30 (super cheap!!). Each wrestler will need a full USA membership as well. Most will already have this but if you don't you will need to purchase it. If you purchased the limited USA membership you will need to upgrade and pay the difference ($25). Here are instructions on how to pay for the season and also for the membership:

• Register for the spring season: myschoolfees.com - sign in (or register) - select school (UT-Alpine-Westlake HS) - public fees - wrestling - spring season and then make payment
• Purchase a full USA Card: go to http://www.usawmembership.com. Log in and then follow instructions to purchase membership

We will have two different practice times. 8th-12th graders will practice Tuesday and Thursday from 3-4:30pm and 7th graders and below will practice from 4:30-5:45pm on Tuesday and Thursday.  If any parents want to help with coaching please get in contact with Jeff Newby (Jeffreynewby@wrestleutah.com).

See everyone soon!!!

2014-2015 Winter Schedule

WESTLAKE COMPETITIVE TEAM: We are starting a Westlake competitive team, if you would like details on this please email Jeff Newby (Jeffreynewby@wrestleutah.com). These will be groups of 6-10 kids. 

If you are wanting to start wrestling it is never too late, email Jeffreynewby@hotmail.com to get started today!!

Purchase your youth banquet tickets today!! The banquet is on February 9th at Westlake High School. We will have a dinner and hand out awards to all kids so do not miss out!! To purchase your tickets go to: myschoolfees.com - signing - register - select school (UT-Alpine-Westlake HS) - public fees - wrestling - wrestling banquet. Please make sure to forward your email receipt after you pay to Amber Newby at Amberknewby@gmail.com as we need to know how many are attending and which wrestlers so we have the proper amount of food and awards.

JANUARY SCHEDULE

• January 28th: Practice for Junior High will be 4:30-5:30pm since there is a home dual
• January 29th: Weigh-ins for the Northern State at practice. If you can not make practice on Thursday to weigh in make sure you weigh in on Wednesday at practice
• January 30-31: Northern State @ Alta High School

FEBRUARY SCHEDULE

• February 5th: Last practice & weigh-ins for Super State
• February 6-7: Utah Youth Super State @ Legacy Center in Farmington. WE WANT OUR WHOLE TEAM AT THIS TOURNAMENT. THEY KEEP TEAM POINTS AND WE WANT TO PLACE AS HIGH AS WE CAN SO WE NEED EVERYONE TO ATTEND!!!!!
• February 9th: Westlake Youth Wrestling banquet @ Westlake High School

Winter Youth Wrestling

Sign ups are now open for the Westlake Youth Wrestling Club! The winter season starts November 5th and practices will be held at Westlake High School in the wrestling room. We will have a parents meeting at 6pm on November 4th at the Westlake High School wrestling room, we highly encourage you to attend this.

We need more coaches so if you would like to help with coaching please email Jeff Newby (Jeffreynewby@hotmail.com). We will allow reduced fees for those that help with coaching, the more coaches we have the better and no experience is necessary to help with coaching.

To register for the Westlake Wrestling Club please do the following steps:

1. www.myschoolfees.com and click on "register."
2. Put in your information and when it asks for your school select: UT-Alpine-Westlake HS
3. Select "public fees" and then select wrestling
4. Click on the Westlake Youth Wrestling $75 and check out

The schedule of practices will be (starts November 5):

• Junior High (5th-9th grade): Tuesday, Wednesday and Thursday from 5-6:30pm
• Elementary (Prek-4th grade): Tuesday & Thursday from 6:30-7:45pm

All wrestlers must purchase a USA Wrestling card as well which provides the wrestler with secondary sports accident insurance and covers the school with insurance as well. To purchase your USA Card please do the following:

1. Go to www.wrestleutah.com and on the home page click, "Purchase your 2014-2015 USA Membership."
2. Create a login (if you don't have a login) and login
3. Click, "purchase membership" or "renew membership" and follow the steps
4. Make sure to put in, "Westlake Wrestling Club" when it asks for your club

Singlets and club shirts are also available for purchase. To purchase a singlet or club shirt please follow the same steps as registering and when you get to the point of adding items to the cart you can add a singlet and/or shirt. These items are not required.

Any questions please contact Jeff Newby at 801.358.4933 or by email at Jeffreynewby@hotmail.com.

West Regional Preseason Open

We have our first tournament on October 25th at the Legacy Center in Farmington, Utah. The tournament is called the West Regional Preseason Open. If you are wanting to get started with tournaments I would encourage you to register and participate in this event. The registration cost is $15, register at: http://www.trackwrestling.com/opentournaments/VerifyPassword.jsp?tournamentId=143048009. 

We will be posting information about the winter season soon. The winter season will begin in November so stay tuned!

Private Lessons

Koleton Hardy wrestles for Utah Valley University and is willing to do private lessons for the Westlake wrestlers. They would cost $20/hour (if held at UVU) so if you have two wrestlers it would be $10 each per hour session which is a great deal! He will take groups of up to 6 wrestlers. If there are more than 2 wrestlers the cost would go up by $5 for each kid so for a group of 3 the cost would be $25/hour session. I would highly recommend private lessons as this gives your kids the one on one attention they need. If you are interested or want more information please contact Jeff Newby @ Jeffreynewby@wrestleutah.com.

USA Cards

Parents,

Fall practices do not cost anything but you must purchase your Full USA Card. This card is $40 and is something you will need later on anyways to compete in tournaments and practices. You must have this card before next practice on Tuesday, September 16th. Purchase this card by going to www.wrestleutah.com and clicking on the link that says, "Purchase your 2014-2015 USA Membership Card today."

We have had such a great turnout so far that we will be adding a practice for the younger/beginner wrestlers starting next week so we can give the younger/beginner kids more attention and help them progress quicker. We will get details emailed out and posted soon. We are really excited about the turnout we are having so please continue helping us grow by inviting all your friends, family and neighbors to join us!

Westlake Fall Wrestling

Here is the information on Fall wrestling at Westlake:

Practice location: Westlake High School wrestling room
Practice times: Tuesday & Thursday from 5pm until 6:30pm (starting September 2nd)
Cost: Free but must purchase USA Wrestling Full Athlete Membership which is $40
What ages: All ages are welcome

Call Jeff Newby if you have questions 801.358.4933

See everyone on Tuesday!!!!

Utah Fall League

The USA Wrestling Utah Fall League starts next week, September 6th. Make sure to get registered asap, the cost is $85 and that covers all 7 weeks of matches (every Saturday) at UVU, 7 clinics at UVU on Saturdays and the Preseason Open on October 25th. Practices will be free at Westlake starting on Tuesday, September 2nd at 5pm but we want everyone to register for the USA Wrestling Utah Fall League to get matches. You can register on the state website, www.wrestleutah.com.

Youth Winter Season

We are excited to start the youth winter season. We will begin on November 10th with practices and will go through February 7th. We will be getting additional details out soon but in the mean time help us spread the word and "like" our Facebook page "Westlake Thunder Wrestling Club" so you can stay up to date on everything.

NEWS

This fall starting on September 2nd, Westlake Wrestling will be hosting FREE open workouts every Tuesday and Thursday @ 5:00pm-6:30pm.  Please see the Flier Link here.  All ages invited.

Also we will be starting our Westlake Wrestling Winter Club in November.  It's for ages K-9th Grade.  You can see our Flier Here.

GO THUNDER!

Spring Season

As the Winter season concludes.  I'm excited to get into Spring Season.  Below is some information for this coming spring season.  Remember to check the Calendar above for any new events.  Feel free to email me if you have any questions or concerns.

Thanks,

Coach Burdett
cburdett@alpineschools.org

High School Spring/Summer Season Information

Youth Spring Season Information



GO THUNDER!

CLUB INFO:

Practices Times for K-6th grade are Mondays (5:00pm-6:00pm) and Wednesdays (5:00pm-6:30pm)

Practice Times for 7th-9th grade are Mondays (5:00pm-6:00pm) and Tues-Thurs (5:00pm-6:30pm)

Cost: $100 per wrestler.

Every wrestler will get a T-shirt.  We will also offer for sale some fight shorts (board shorts) and compression shirt for sale soon.  I will post a mockup when I get it.

All practices are held in the Westlake Wrestling room (North East corner of the building downstairs).

HIGH SCHOOL INFO:

First week of practice is Two a Days: 6:30am-7:30am and 3:00pm-5:00pm.

Must have tryout packet completed with media waiver, and physical.  Turn it in to Sharon.

Tuesday, Nov 12th we will have a parents meeting in the lecture hall.

Saturday, Nov 16th, we will have our annual hydration/body fat testing.  Meet in the wrestling room at 10am.

Costs:
Mandatory: $100 Participation Fee
Required: $50 Tournament Fee
Optional: Singlet $45, Headgear $20, Apparel can be purchased here: https://westlakewrestling.itemorder.com/sale

Hydration/Body Fat, Lunch and Fundraiser

This Saturday at 10:00am we will be meeting at Westlake High School to complete our Hydration/Body Fat Testing. It is required if you want to compete at any wrestling events. We will be bused to Pleasant Grove and should be returning to Westlake around 1:00pm. Shortly thereafter, we will be having a lunch and then going out fundraising. Below are some important tips about Hydration.

Remember:
1. They MUST have picture ID- no ID no test (coaches may want to bring school yearbooks as a back up)
2. They MUST be in a legal singlet and preferably slip-on shoes
3. They MUST have a legible card filled out on WHITE card stock

Here is a list of recommendations to prepare them for the hydration test:
1. No vigorous activity on the evening before and the day of the test.
2. Avoid any caffeinated beverages on the day before or the day of the test.
3. On the day of the test, drink an additional 17 oz. of fluid (sports drink recommended)
4. Avoid any vitamin or mineral supplements 2 days before and the day of the test.
5. Be awake 3 hours prior to testing.
6. Do not eat 2 hours prior to testing.

If a wrestler fails hydration on this first test he/she will be given an appointment time and card to return for a re-test. They will need to schedule an appointment with the proctor and will need their own transportation there and back.  There will also be a small fee.

New Wrestling Season

Hello Everyone,

I'm am excited to be a part of Westlake High School's Wrestling program.  We have made substantial improvements from our beginning in 2009 to today.  I can attribute much of it to my father, the previous head coach, Guy Burdett, our hard working parents, and our wrestlers who work so hard in season and out of season.

I want to thank all of the wrestlers who participated in our summer camp this year.  We had over 16 wrestlers there and they all worked tremendously hard.  We learned a lot and many wrestlers got as many as 15 matches!

I want to remind everyone that most of their summer camp matches are online here.  Please text or call me if you need the password (801.471.6525.  We also have the banquet video and previous seasons' matches on there.

School is upon us and soon it will be wrestling season.  The best way to prepare for wrestling is a combination of lifting, aerobic conditioning, calisthenics and of course...wrestling.  Call me or come see me in the wood shop if you need more information on how to prepare.

Also I have some news about this years' spirit pack.  We will be getting a more customized singlet this year.  We will be using dye sublimation instead of screen printed singlets.  This will make it so we can do unlimited amount of colors.  I will be designing it soon so come talk to me if you have any great ideas. Again we will get the under armour hoodie and sweat pants. We also will be getting headgear for those that don't already have one.  I will be getting them at a significant discount so I will pass that on to all of you.  Besides the cost of the spirit pack, the district charges a "participation fee" of $60 and there will be a $50 wrestling tournament fee.  Hopefully though you won't need to pay for any of the above if you fundraise!

The cost to wrestle should be between cheap and fee....IF....you fundraise.  Last year I did a lackluster job of helping the boys raise money so I'm going to change that.  This year we will be partnering with ESPN to sell their magazine..."ESPN THE MAG".  This is a great deal because for every 2 year subscription you sell, the school keeps $30 of the $40 dollars.  I will be expecting all wrestlers to sell at least five.  If they sell more, they will receive rewards!  Wrestlers can get started right away so they can get it out of the way before the season starts.

The only thing that Westlake doesn't provide that is recommended for wrestling are shoes.  I suggest going to Scoreboard sports in Orem, or visit their website "http://www.scoreboardwrestling.net/".  Make sure to look at their closeout page because they usually have some great shoes for under $40.

I also want everyone to know that Coach Hatt will be returning for a second year to help our program.  He is extremely dedicated and I thank him (and his wife) for his help.

Give me a call or text me if you have any questions.

Thanks,

Coach Burdett

Schedule This Week

Hi Parents/Coaches,

First of all I want thank all the parents for their patience last weekend with the tournament. We got back Friday night about an hour later than I had planned. But I was very happy with our third place team finish.

This week we have two events. Tomorrow we have our home dual vs Skyline. Tomorrow no practice after school. I just need all the wrestlers in the wrestling room to prep for weigh ins at 3:30pm. I expect managers to help setup at about 4:00pm in the main gym. JV and Extras start at 5:00 and Varsity starts between 6:30 and 7:00pm.

On Friday we have a tournament at Juab High School in Nephi. We leave our high school at 9:00am. All wrestlers (V, JV, Extras) are expected to come to this tournament. I need to know if anyone cannot go. I am going to call wrestlers and managers out at 8:30am and have them meet in the wrestling room. Below is the Varsity Match schedule:

VARSITY DUAL SCHEDULE

1:00pm WL vs Payson

2:30pm WL vs Altamont

5:30pm WL vs Manti

7:00pm WL vs Independent Team

Weigh Ins 7:30-10:00pm

JV SCHEDULE

4:00pm Friday: Start JV Matches in Jr High

8:00am Saturday: Continue JV Matches

We will weigh in as soon as we finish our match vs the Independents and hopefully return home at a decent hour. I'm hoping we back to Westlake between 9:30-10:30pm. I need all the wrestlers to meet at 5:45 on Saturday morning. The bus will be leaving at 6:00am on Saturday. I someone isn't there, we will leave them! Wrestling should end around 6:30. We should be back at the high school before 8:00pm.

Remember all matches thus far are posted on our website: Wrestlingthunder.com. Go to the "Video" team. Click on the High School, then 2011-2012 season and you can choose which event to watch.

Let me know if you have any question or concerns.

Thanks,

Coach Cody

Nov. 28th - Dec. 3rd Schedule

This week is busy so I wanted to let everyone know what the schedule is.

Monday/Tuesday: Practice as usual. We will be having a few wrestle offs that weren't completed last week.

Wednesday: American Fork Dual at Home. No practice at 2:30. Wrestlers need to meet in the wrestling room at 4:30pm on weight! Weigh ins are at 5:00pm. Most of our wrestlers should get a match no matter where they are on the depth chart. It is also Parent Teacher Conference so we are pushing back everything. JV, 3rd string, 4th string, etc will start at 6:00pm. Varsity will follow at the conclusion of the JV/Extras matches (probably between 7:45-8:15)

Thursday: Normal Practice.

Friday: We will be attending the Skyhawk Showdown Tournament (Friday and Saturday) located at Salem Hills High School. We will meet at the Westlake wrestling room at 9:30am. The bus leaves with or without you at 10:00am. We will weigh in at 11:30 (a 1 pound weight allowance will be give. Which means if the weight is 106, the wrestler can weigh 107) and wrestling starts at 2:00pm. Wrestlers attending will be all Varsity, JV, and maybe a few extras. If your wrestler doesn't know if he is going, he needs to ask me. Each wrestler will be placed in a pool and will wrestle 4-5 matches on Friday. Weigh ins for the next day will be the same (Friday) night. A 2 pound weight allowance will be given (108 instead of 106). We will go home on the bus as soon as weigh ins are complete.

Saturday: Wrestlers must meet at the high school Saturday morning at 7:15am. The bus leaves with or without you at 7:30am. Wrestling continues at 9:00am and all wrestlers are guaranteed two matches. We will go home as soon as all matches are complete.
--

Coach Burdett

Win against Timpview!

The Westlake wrestling team came out strong on Tuesday against the up and coming Timpview Thunderbirds. The Thunder racked up 11 straight pins to beat the T-birds 78-0 in the varsity dual. The highlight of the night came on the final match. It featured John Poulsen from Westlake and the 220 lb varsity wrestler from Timpview. The match was close as each wrestler fight for position. At the end of regulation, the score was tied 4-4. The match continued into double overtime where John eventually escaped and took his opponent down to his back. It was a thrilling victory for John and all Westlake fans.

Make sure to check out all of the matches wrestled against Timpview here.

To see the match summary go Here.

Wrestling Nutrition

Wrestlers Diet

With the start of every season, there is always renewed interest in nutrition. Whether the

focus is on dropping to a lower weight or staying strong through a proper diet, wrestlers

always have many questions on what they should eat.

Step one: All Vegetables, All the Time

Eat a vegetable at every meal and for most of your snacks. The higher the fiber

vegetable the more full you will feel.

Step two: 3 – 4 Servings of Fruit

Bananas and oranges are very important because of the Vitamin C they provide.

Melons are high in Vitamin A and blueberries are also great. So, when adding fruit to a

diet variety can be an important factor to consider.

Step three: Water over Juice/Pop

Pop provides nothing of value to for a wrestler’s body to run off of. There are no

nutrients to digest. Further, youthful consumers have gotten hooked on oversized

drinks. A wrestler should definitely consider the numbers before they grab a soda. Eight

ounces of pop has about 140 calories. The “average” pop serving has increased in size,

with many people drinking as much as 24 ounces of pop in one sitting. Using a caloric

intake of 4200 calories a day, 24 ounces of pop would be 420 calories or nearly 20

percent of the energy intake for the day. Throw in the fact that it has no nutritional value,

coaches and wrestlers should see that fruit juice is a much better beverage to reach for.

The problem with Juice is most are very high in sugar with little of the natural vitamins

left in them. Instead of juice have some water and an apple.

Generally speaking water is overlooked as an important part of good nutrition. One old

standard is 64 ounces of water consumption a day. Clearly wrestlers work hard and

perspire significantly so wrestlers should work to replace the lost fluid. Water

replacement is a critical part of a nutritional plan for a wrestler.

Step four: Eat Three Well Balanced Meals a Day

Breakfast: Oat meal and fruit is a great way to start your day. You can have a high fiber

cereal and add some fruit.

Lunch: Pack a lunch with some protein, carbohydrates, vegetables and fruit.

Dinner: Eat a hot dinner at least 3-4 hours before you go to bed, again a well balanced

meal. For a late night snack eat some raw vegetables.

Step Four: Stay Away from Fried Foods

Fried foods are generally not very healthy and will put on the wrong kind of weight. Fried

foods have been associated with obesity, but that’s not the only problem. Chronic

diseases such as diabetes, heart disease, high blood pressure, gallbladder disease,

celiac disease, and cancer have been associated with fried foods.

Step Five: Refined Sugar is not your Friend

Refined sugar is like that person who is nice to your face but will stab you in the back as

soon as you turn around. Candy bars, pies, doughnuts, high sugar foods act all nice but

they really want you to lose every match you wrestle.

Simple sugar absorption into the bloodstream causes an excess burst of insulin.

Athletes are concerned with the quick insulin “spike”. We’ve all experienced this quick

burst of energy followed by the ensuing “crash” characterized by fatigue, lethargy, and

mood swings.

Step Six: High Fiber is Highly Important

Again variety is certainly important for wrestlers focusing on proper nutrition. Fiber is

one part of a good daily diet. Make a high fiber cereal part of their daily food

consumption. Cereals like All Bran and breads can be good sources of fiber. In

checking the nutrition panel on cereal or bread try to find a product that has at least

three grams of fiber per serving. Don’t be deceived by the packaging or the name,

make sure to check the nutritional outline.

Step Seven: One, Anything You Want Meal Each Week

Allow yourself one meal a week that you eat anything you want. This is for your mental

health as well for the special family activates like Birthdays, Sunday dinners etc. But

let’s not have that meal the night before weigh-in.

Tips

Baked Potatoes

Baked potatoes are an easily prepared food that should become a staple in a wrestler’s

diet. Don’t forget to eat the skin though. The baked potato has almost no fat and a

minimal amount of sodium with a good supply of complex carbohydrates.

Of course a wrestler’s nutritional training can run afoul if the potato is loaded down with

condiments like butter and sour cream. A wrestling secret in eating a potato is adding

water to the potato. Wrestlers know that baked potatoes can be dry, so the best thing to

do is re-hydrate it. After breaking it open and smashing it with a fork pour a little more

water on it and it won’t taste as dry.

Maintain Variety.

No one food has everything a wrestler needs. Variety in food, even in a specific food

group is important. Don’t rely on one food, to supply all of the vitamins and nutrients

needed for day to day health. Remove the junk from the diet, but maintain variety.

Egg Whites

Wrestlers need to understand where hunger pains come from. Foods that are high in

sugar, for example, are broken down quickly after consumption. So, while a candy bar

might taste good, its satisfaction is limited because it is broken down before other foods

that contain higher amounts of protein.

If wrestlers want to maintain a fuller feeling for a longer duration they need to look to

having a diet with good protein. Egg whites are a common source of quality protein.

Additionally, egg whites contain no fat. Throw the yolk away, that’s a whole other topic.

Wrestlers can prepare egg whites easily by boiling up a dozen eggs and storing them in

the refrigerator. Egg whites contain about 3.5 grams of protein each. Encourage

wrestlers to make use of this source of protein.

Switch to skim

Switching to skim milk can make a dramatic difference in caloric and fat intake for any

individual. In an eight ounce glass of reduced fat 2% milk there is 122 calories with 4.7

grams of fat. In low fat 1% milk, there is 102 calories and 2.5 grams of fat. A wrestler

that switches to skim milk takes in 86 calories and .4 grams of fat per eight ounce glass.

Clearly there is a benefit in switching over to skim milk. An eight ounce glass is

generally smaller than what most people consume in a sitting these days. So, the

benefit can be even further magnified.

Plan for after the weigh-in

Wrestlers after making weight need to focus on foods that will help recover and won’t

adversely affect performance. Foods with fat are definitely slower digesting.

Carbohydrates can be easier on a wrestler’s stomach. Foods like applesauce,

crackers, and cereal can be easily digested and aid in recovery. After making weight

don’t let a lapse in judgment effect your performance, plan ahead and shoot for smaller

portions spread throughout the tournament day.

Reaching a high level of achievement requires mental focus on all aspects of a

wrestler’s performance. Proper nutrition can be an area that can really help a

wrestler attain their goals. Of course being a wrestler, in a junk food culture will hold

anyone back.

Get Physical Before the Season Starts!

Westlake Physical Therapy will be offering sports physicals with the help of The Central Utah Clinic Wednesday, October 12, 2011 at the Westlake Physical Therapy Clinic. The clinic is located at 1305 N Commerce Dr Suite #100. We plan on starting at 6:00 and will end at 7:00. The kids need to bring their blue Alpine school district form filled out and signed by a parent or guardian. The fee is $15 and cash or check is preferred.

Yard Sale Fundraiser

On October 15th we will be having a Yard Sale Fundraiser for the High School Wrestling Team. All wrestlers need to bring as much stuff as possible. On Friday the 14th, the team will be going around with a truck picking up items to sell. We will need every wrestler to help setup on Friday and help advertise around the community.

Thanks,

Coach Burdett

Wrestling Thunder Wrestling Camp

Click Here for the 2011 Wrestling Thunder Wrestling Camp Flyer.  Also here is the online registration webpage.

Team Dinner

This Wednesday, the 8th of June we will be having a team dinner. It will be at Coach Cody Burdett's house. The address is 7939 Ruby Valley Drive, Eagle Mountain. It will be at 6:30 pm. Bring a side or a drink if you'd like.

IT'S NOT TO LATE

You can still register on line or come to practice on Monday at 4:00pm or 5:30pm

NOTE: WE MAY CHANGE THE STARTING TIMES FOR THE CLASSES IF NEEDED. MAYBE FROM 4:00PM TO 4:30PM.

On October 8th Wrestling Thunder Club is coming to the area. Coach Burdett the new head coach at Westlake High School and is committed to building a great wrestling tradition. A major building block is developing a strong youth wrestling program. On the 8th of Oct. you can come to Westlake and register at the north/east school entrance. You can also sign up at wrestlingthunder.com. Wrestling will start on Oct. 12 and 13th. We want the kids to have a great experience so we are limiting each class to 30 wrestlers. Coach Burdett will be the head coach and will have additional coaches and high school wrestlers helping. The following is some additional information
Jr. Thunder
• Starts in October 12th, 13th and runs for 4 weeks
• Kids ages K through 8
• Cost is $65 which includes T-Shirt
• Prizes will be given out weekly for different accomplishments
• Practice two nights a week for 1 1/2 hours
• 4 sessions are available and only 30 wrestlers per session.
• M, W 4:00 – 5:30, 5:30 – 7:00, T, TH 4:00 – 5:30, 5:30 – 7:00
• Introduction to wrestling, some limited competition
• Need: A good attitude and lots of energy
Each Friday all classes will get together and wrestle.

Conditioning

Monday the 28th Coach Cody Burdet and Coach Ric Thomson will run a conditioning program to prepare for the up coming wrestling season. Monday, Wednesday, Friday we will lift weights. On Tuesday and Thursday we will do some buddy conditioning on the mat. We will be using the weight lifting program that the Iowa Wrestling team uses. Any football players interested needs to talk to your coaches to make sure this works in with your football training.
Coach Burdett
Westlake Wrestling is looking for a few good men
No Guts /No Glory

Riding - Ankle Lift

This is an nice riding move that gets us in a position to score back points.

Put More Time Into Defensive Wrestling by Cary Kolat

I'm all for offensive wrestling and I want everyone I coach to put points on the board but I don't want to just win matches, I want to win championships.

The Europeans approach the sport differently and it gives them an advantage. We have trained ourselves falsely to look at defensive wrestling as a lack of guts, lack of hard work, even a lack of character on the part of the wrestler that chooses a defensive style.

I can wrestle any style I choose to wrestle. I can be on the attack, I can run the middle road and shift gears offense to defense, or I can be total defense. most defensive wrestlers like to frustrate opponents and get them to force action and then capitalize on their mistakes with counter offenses. this is their game and this is where americans fall short in international competition against the best wrestlers in the world.

Not that I like to remember these days, but when I was in college wrestling in open competitions John Fisher consistently beat me with a defensive wrestling strategy. John would sit back and look for mistakes while I continued to press the action. Each time I lost to him the bout was 1-0 or 0-0 at about the 3-minute point. Eventually I got so frustrated and tired that I made the mistake of forcing action. John Fisher was an experienced wrestler on the senior level and he understood defensive wrestling and how to use it to his advantage to take me out of my comfort zone.

Defensive wrestling or counter offensive wrestling, however you refer to it, is very important in high-level competition. This strategy will apply to all athletes with few exceptions, maybe John Smith (6x World Champion) or Satiev (9x World Champion) are extraordinary competitors with a total offense style. But even Satiev was beaten by Brandon Slay of the USA in the 2000 Olympics with Brandon’s defensive strategy. In international competition on the open level this strategy must be studied.

Wrestler 1 spends: 80% of his time on offensive wrestling and 20% on defensive wrestling. He works on 50 different takedowns offensively and then your normal sprawl, stance, re-shot. Offensively there are so many attacks on your feet and set-ups that it takes years to master these and perfect them.

Wrestler 2 spends: 80% of his time on counter offensive wrestling and 20% on true offensive wrestling. He focuses training on defending the shot and then countering the attack. He spends this time on his stance, sprawl, and the other elements of defense, which are not as hard to grasp as the offensive positions. His offensive 20% is focused on the high crotch, double, single, and snap & spin. These are the same moves he will use in his counter offensive wrestling.

The elements of defensive wrestling are so much easier to master than the offensive elements. What if wrestler 1 & 2 are even when it comes to speed, balance and strength. If they both start wrestling tomorrow and prepare to compete against each other in 6 months, who will win? To be fair, lets say that wrestler 1 is only going to focus on 20 moves on his feet. Wrestler 2 has built his defense and focused his re-shots on the same techniques he used in his offensive training. So wrestler 2 can focus more time on wearing you down, frustrating you, defending leg attempts and re-shooting.

How many repetitions does wrestler 1 have spread over 20 shots for 6 months? Has he really mastered all 20 shots? I don't think there would be a drastic difference between these two wrestlers and if they wrestled 10 matches I think it's 6-4 in favor of the defensive wrestler (it’s my blog so I'm winning this argument) being all things equal when they start. If 3-2 represents the score of one match then you stopped one takedown in there during the bout and scored one more of your own on counter offense, winning the championship. Does it really matter if you win the World, Olympic, or NCAA title by a 2-point margin or one takedown?

How do you shift gears and build into both an offensive and defensive wrestler? You build offense over years, not in a season, not in months, and not overnight. If you learn to shoot a single with two set-ups then you have two single legs not just a single. Next season, you add three more set-ups and now you have five singles. You get the point and this is true for all your offensive takedowns.

When I created KOLAT.COM a friend who has more NCAA titles than me (I won't mention his name) said, "how does your single leg series have 75 clips in it?" I gave him the breakdown that I just gave you in the paragraph above and he understood. He already knew this but needed to be reminded. Wrestling comes easy to some of us and we don’t think of it in terms of a different takedown with each set-up but that is truly what it is when you change the set-up or as they say, "there is more than one way to skin a cat."

This article is meant for those who are interested in aiming for the highest level of wrestling competition on a world stage. It will be beneficial to all wrestlers, but if you are attempting to become one of the best in the world, defense wins the championships.

Now don't read this blog and run out and change your training to 80/20 on the defensive side. But do take note and realize that defense is an integral part of the sport. If you are a beginner wrestler in the sport 80/20 might be a good rule for you to get started in the competition and then begin building your offense over time. If they can't score on you, it's going to be really tough to beat you!

cary kolat

The key to a successful takedown is to start with a good setup. All three videos highlight a setup. Watch how the setups create the opening for the takedown.

Arm Drag

Elbow Control

Push - Pull an Go

MOVE to MOVE to SCORE

We need to have a number one move but when it gets stopped we are then ready to follow it with our other number one move. MOVE to MOVE to MOVE to SCORE

Wanted: Volunteers

For the upcoming Wrestling Season we are looking for anyone interested in wrestling to help out with both Jr. Thunder Wrestling and Westlake HS Wrestling. We need volunteer coaches and help generally with building the program. Please contact Coach Burdett if you are interested.

Wrestling Meeting

All students interested in wrestling will be invited for donuts in the wrestling room on September 15. We will discuss the upcoming season. Any person interested in helping with the team please come as well.

Twister Video

This is a great move, you set it up by trying a cement mixer and as he reacts you go the other way. This move become popular when a college wrestler used it to pin several of his opponents. In college he had 104 win with 64 wins by pin. To make this move safe, grab the hand from under the chin and then roll.

Mental toughness

What is Mental Toughness and how to Develop It?

David Yukelson, Ph.D., Coordinator of Sport Psychology Services
Morgan Academic Support Center for Student-Athletes, Penn State University
What is Mental Toughness? Quotes from Penn State Student-Athletes:

“Mental toughness is doing whatever is necessary to get the job done including handling the demands of a tough workout, withstanding pain, or touching an opponent out at the end of a race.”
– Jennifer Eberst, Women’s Swimming& Diving

"You can't be a good swimmer without being mentally tough. You wouldn't make it through a single workout if you weren't. Swimmers must have the mental ability to let go of what their body feels and focus on the race, their stroke, or anything else that helps them finish the race."
– Sally Anderson, Women's Swimming & Diving

"Mental toughness is not letting anyone break you." – Jimi Mitchell, Football

“Mental toughness is not being affected by anything but what’s going on in the game or competition no matter what coaches, other players, or refs are doing. It’s being able to block out what’s not important.”
– Jenny Brenden, Women’s Basketball

Definition: Mental toughness is having the natural or developed psychological edge that enables you to:
Generally cope better than your opponents with the many demands (e.g., competition, training, lifestyle) that are placed on you as a performer. Specifically, to be more consistent and better than your opponents in remaining determined, focused, confident, resilient, and in control under pressure (Jones et al, 2002)

Key psychological characteristics associated with mentally tough elite athletes
Jones et al (2002):
• Self-Belief:
Having an unshakable belief in your ability to achieve competition goals
Unique qualities that make you better than your opponents.
• Motivation:
Having an insatiable desire and internalized motivation to succeed (you really got to want it)
Ability to bounce back from performance setbacks with increased determination to succeed.
• Focus:
Remain fully focused on the task at hand in the face of competition-specific distractions
Able to switch f affected by others performance or your own internal distractions (worry, negative mind chatter)
• Composure/Handling Pressure:
Able to regain psychological control following unexpected evenor distractions
Thriving on the pressure of competition (embracing pressure, stepping into the moment)
Accept that anxiety is inevitable in competition and know you can cope with it

Key component of mental toughness is learning how to condition your mind to think confidently and be able to overcome frustration/self-critical negativity (reframe self-talk into what it is you want to occur)

• Yukelson Nugget: Don’t allow frustration to undermine your confidence or focus
Importance of Being Positive:

“You can program yourself to be positive. Being Positive is a discipline … and the more adversity you face, the more positive you have to be. Being positive helps build confidence and self-esteem”
Rick Pitino, University of Louisville Head Basketball Coach

Developing Mental Toughness
1. Starts with the right attitude and state of mind (know what your core confidence is all about):
• Confidence comes in knowing your are prepared and having an unshakable belief in your abilities to reach intended goals
• Also linked to mentality of being a “Competitive Warrior”
• Jerry Lynch (2002): “Confidence is about who puts it on the line, who has the courage to compete like a warrior without fear of failure”
• Courage to leave it all out on the athletic field, play with heart, determination, and full focus

2. Program your mind for success ahead of time with positive affirmations and expectations
• Expect the best from yourself; affirm what it is you are going to do to be successful
o Confident goal oriented statements starting with “I will, I can, I am going to…”)
o Focus on those things you want to occur, rather than things you’re afraid might go wrong
• Script Success: Visualize yourself performing the way you want (confident, energized, full focus)

3. Routinize Your Behaviors: Develop a systematic pre-performance routine that clicks on desired mental-emotional state of mind (practice, pre-game, competition)
• Practice (once you walk through the gate, you commit yourself to giving it everything you have the entire practice – this includes making a commitment to listening, learning, executing skills/drills with precision and full focus)
• Pre-game competition – develop a systematic routine for engineering the environment and getting yourself ready
• During Competition (once you walk b/w the lines, you are committing yourself to being mentally tough and a great competitor throughout the entire game).

4. Poise and Composure: learn how to let go of mistakes quickly if things do not go the way you want
• Key part of mental training is about compensating, adjusting, and trusting
• If plan A does not work, go to plan B or C
• Use of “Focal Points” are effective to help focus attention back onto task at hand
• Be persistent and mentally tough, don’t allow frustration to undermine your confidence/focus

5. Take control of Negative Self-Talk: Reframe “stinking thinking” into positive task oriented suggestions
• Starts with awareness of situations that cause you to get frustrated, rushed, intimidated, lose focus – then reframe the negativity into positive, mentally tough self-suggestions:
• Basketball: Instead of “I can’t hit that shot if my life depended on it”, let go, reframe it back into something more positive and task oriented “get a good look at the basket, see it, feel it, trust it”
• Baseball pitcher pressing, “I can’t get my change up working today”, reframe it, step off the rubber, breathe, refocus, visualize the feel of good release point and follow through, say to yourself “this one is going to drop off the shelf”
• Field Hockey player consumed w/negative thoughts, worried about messing up “This girl is so quick, I can’t shake her”, reframe -“win the tackle, aggressive to the ball, do the simple”
• Ineffective outside hitter in volleyball – “keep bringing it, aggressive swings, read and react, fly to the ball”

6. Look at failure as a stepping stone for future achievement:
Champions approach to overcoming adversity: Play to win as opposed to fear making mistakes
He missed 9000 shots, missed 26 game winning shots, lost 300 games - Michael Jordan, NBA 6 time World Champion “I failed over and over, that is why I succeed”
• Focus on the process of competing well, winning will take care of itself

7. Be a difference maker, step up and have a peak performance when it matters the most

Self-Reflective Assignment: Sustaining Self-Belief – Preparing for Future Events:
In the foreseeable future, what things are likely to affect your confidence and self-belief?
What will you do about it?

Russan Wrestling

This is one of the best examples of never giving up in a scramble. A persistent wrestler can often beat a more talented or more experienced wrestler.

Reshot

We will be working hard on the reshot.

Schedule

Our wrestling schedule is complete. We are going to have three home duals and three away duels. We will be going to five tournaments not counting Region and State. In December we will go to two dual tournaments which means we will wrestle as a team and progress in the brackets as a team. These are nice because each wrestler will get as many as five matches a day win or lose.
In December we will have three double elimination tournaments. These will help prepare us for the Region and State. The Rocky Mountain Tournament is at UVU and will simulate the State tournament as close as you can get.
It will be FUN.
Coach Burdett

Twister

Westlake Wrestling Calendar

Funk 1 / Front Headlock to Spin

Essentials to Becoming a Champion

By Warren Applegate

1. Be academically eligible. If you are you aren't allowed to compete you can't be a champion no matter how good you are.

2. Be strong enough to not be over-powered by any opponent. It isn't necessary to be the strongest wrestler, but it helps. You need enough upper body strength to neutralize your strongest opponent's attempts to over power you.

3. Be in as good or better condition than any of your opponents. Being able to wrestle as hard the last 10 seconds of the match as the first 10 seconds is very important Countless numbers of matches in the NCAA tournament have been settled by someone getting a takedown or escape just before time ran out.

4. Have a superior leg attack defense. The highest percentage takedowns are leg attacks i.e. single leg, double leg, high crotch, Ankle pick, inside and outside fireman's carry. If you can stop all of the takedown attempts of any opponent you can wrestle more aggressively.

5. Have a superior defense on bottom. You cannot get ridden for more than 15 seconds if you want to be a successful college wrestler. A inside leg standup is probably the most common escape used at the college level. You also can't let your opponent break you down or turn you for a nearfall or pin.

6. Master a leg attack series. A single leg or double leg takedown should be the first takedown you master.

7. Master a breakdown/ride. It is important to be able to control your opponent on the mat. In many cases it will be necessary to win by 1 point. In college riding time frequently determines who wins the match.

8. Master a pinning combination series. Half nelsons, cradles, chicken wings, etc. You need to know how to set up your opponent so he'll fall into a pin hold before he realizes it.

9. There will be times when there is less than one minute left in a match and you are trailing by 3 or more points. In these situations a leg takedown isn't going to win the match for you, it will only make the score closer. You need a 5-point move from the down and neutral position in these situations. This is when it is time to pull something out of your "bag of tricks". It will be a move that is fundamentally sound, but is not frequently seen by most wrestlers.

10. Last, but certainly not least is mental toughness. In my opinion wrestling is 90 percent mental. The successful wrestlers in college or at the world level are pretty equal in terms of technical skills. Occasionally there will be one superior athlete compared to the others. However, it usually comes down to the wrestler who wants to win the most that determines the outcome of a match. I've seen wrestlers who weren't as good as athletes as other wrestlers, but they found ways to win. A wrestling match is a test of "wills", if you keep constant pressure on your opponent throughout the entire match eventually almost all of them will give up at some point, because they are exhausted physically and/or mentally.

Underhook to Double - Duck to Throw

Fundraiser

August 11: Westlake Atheltics Department is hosting a golf tournament . It'll be a 4-player scramble starting at 2 pm at Talon's Cove in Saratoga Springs. The cost is $250 per FOURSOME, not per person. There will be prizes for winners and snacks and gifts for all. To register, call Coach Lou Andrus at (801) 836-5687 or Mike O'Connor at (801) 367-3941. Make sure they mention that they were referred by Thunder Wrestling

August 14: Westlake Athletics Department is hosting a Dinner Auction at the school in conjunction with the Open House. Cafe Rio will provide dinner foe $10 and there will be an auction. The items we're going to auction will be provided by each sports team. Any profit from donated items will go into the wrestling.. Any item donated must be submitted by the first of August. Go to school web page for more information.

THE LOSS THAT MADE THE MAN

On Saturday, March 28, 1970, Dan Gable of Iowa State lost to Larry Owings of the University of Washington in the 142-pound weight class at the 1970 NCAA Wrestling Championships in Evanston, Ill. Gable, a senior, entered the match with a perfect career record of 181-0-0 through high school and college.

In chemistry class, he wrote scouting reports in his notebook: height, weight and record of his next opponent; lists of the guy's tendencies; stick-figure sketches of moves and counters. He marked time between one match and the next the way they do at Cape Canaveral. The countdown began when the referee held up his arm after a win. Every second, every day, every gesture and ritual from that moment on ticked him closer to zero hour: The next time the whistle blew. No variation. No distractions.

Dan Gable, right, had a leg up on every wrestler he faced ... until the final match of his collegiate career.

Gable's older sister, Diane, had been murdered when he was a high school sophomore. He knew who had done it even before the police told him. He'd had a bad feeling about the guy. Maybe if he'd said something earlier, he could have saved her. He couldn't bring her back. He could only wrestle. "I was wrestling to recover, to lift my family up somehow," he says. "I thought every match could make things a little better." No variation. No distractions.

And then, with one match to go, he wavered. Three days before the final, he read a headline: Owings said he had come to the tournament to beat him. Gable never read headlines. Why now? Two nights before the match, he attended a banquet in which he was honored as wrestling's man of the year. He never went to banquets. He didn't care about awards. Why now? In his early matches in the tournament, he found himself glancing up, eyeballing Owings on another mat. He never looked anywhere but straight through the heart of his opponent. Why now?

Thirty minutes before the final, when he should have been going through his routine, 10-9-8 ..., he was taping a television interview, stumbling through takes in which he looked into the camera and tempted the fates: "Hi, I'm Dan Gable. Come watch me finish my career 182-0." Why now? And on the mat with Owings, even when he had a lead midway through the third period, he heard conversations going on in the crowd, noticed people moving in the stands. He was elsewhere. Why now?

"I don't know. I got caught up. I got distracted," he says. "I wasn't doing anything the way I normally would, and I'm really not sure why." Maybe he got a little full of himself. Maybe he hadn't made Owings a goal, a target, the way Owings had focused on him. Maybe the pressure to win every single time out (he had gone undefeated in winning three consecutive Iowa state titles at West Waterloo High School, too: 64-0) finally broke something inside him. Maybe the weight of Diane's memory was something he had to finally put down. It could have been all these things, he thought.

Washington's Larry Owings, left, was the only wrestler who ever felt what it was like to have his hand raised against Gable.

He stood there on the mat, watching Owings' hand go up. Can't even remember if he said anything to him. Didn't know what to do. There was no way to mark time now. No next match. No countdown. He was lost. The guilt hit him in waves, first for letting his family down by losing, and then, all over again, for letting harm come to his sister. "I didn't know until then how connected they were in my mind," he says.

The drive back to campus was quiet. He couldn't speak. Had no idea what to say. He walked into Beyer Hall, the recreation center at Iowa State, went up to the wrestling room and found someone who would get down on the mat with him. No variation. No distractions. "I was still good," he says. "That kind of shocked me. It made me know I could go on."

He went on to win at the World Freestyle Championships in 1971. In 1972, he won an Olympic gold medal in Munich. And beginning in 1976, he became the most successful coach in the history of collegiate sports, leading the University of Iowa to 15 NCAA titles and 21 consecutive Big Ten crowns.

The losses, first Diane and then the match to Owings, made him. He didn't just go on, he got better. That was the hardest part, he says. The focus came at such a high price, with so much hurt underneath.

You ask him: What is perfection? What has it meant to chase it for so long?

He's still in pursuit, he says: "If I could figure out how I could have gone back and saved Diane, and how I could have gone back and not had that loss in that tournament, and still gone on to be the same person I am today, that would be perfect."

Eric Neel is a senior writer for ESPN.com and ESPN The Magazine.

Off Season Training

Season is Coming to a Close, Now What? Author: Steven Hoffmann

The season is coming to a close and the freestyle season is beginning, and many ask, “what should I do if I want to do better next year?” Should you continue competing throughout the freestyle season, or should you take a break and come back again fresh next fall? Maybe you should spend the spring and summer focused on strength training. Maybe you should attend camps and clinics to learn new technique. What really is the best thing to do in spring and summer to become a champion?

Well, when I was in kids wrestling, there was no “folk style” season. My season began in February and ended in July. I usually then took a break until September or October and then simply had daily “practices” and “workouts” until it began again in February the following year. In high school, I would end my high school season and almost immediately begin freestyle and Greco-Roman competition. Maybe I might take a week or two off completely, but most likely I would still go out for a jog or do some weight lifting.

I would try to attend at least 2 camps and maybe 2 or 3 clinics every single year. I felt it was absolutely vital to my success to try and learn as much about the technique of wrestling as I could. Maybe I wouldn’t use everything I learned, although most of it I actually was able to add to my abilities through effective visualization and drilling, but it would also show me all the possibilities out there so that I could be prepared for almost anything when I got on the mat with any opponent.

I learned early on that it was possible to win the vast majority of matches simply by knowing techniques that your opponents did not know, or did not know well enough. If they were unfamiliar with the technique, it was unlikely they would be able to effectively counter it. I recall that before my junior year in high school, I obtained a video on the “half-nelson series”. Now, I know EXACTLY what you are thinking… Half-nelson?

Yes, I learned the half-nelson when I was 8 years old. In fact, it was the first move I ever learned. But this was a whole new series of how to use leverage and angles to effectively apply the half-nelson at a higher level. I worked on the series throughout the off-season, and when the season started, I began using it in my matches. One-by-one I was able to score and pin opponent after opponent with a simple half nelson because no one had ever seen it applied in this way. No one knew how to effectively counter it.

This is a huge advantage that you can gain over your competition in the off season. I highly suggest camps, clinics, training videos, books, or whatever you can do to increase your knowledge of wrestling techniques while in the off season. But this is not enough by a long shot. In my opinion, off season competition is vital for anyone who wished great improvement and success. Does this mean you can’t be a State Champion without wrestling freestyle? No. It has been done and will be done again. Will your chances by 100 times higher if you wrestle freestyle? There is no question. I cannot think of a single wrestler that was on the first string with me at the University of Wisconsin, nor one single wrestler that was first string in any division I school that did not wrestle freestyle in the “off season”. Competition makes you better. Period!

Finally, what about the other stuff like drilling and weight lifting? This is what I did on MY real off season. In that time from August to about October, I spent my time increasing muscle mass, keeping in good condition with nice easy 3 or 4 mile jogs, and drilling. Most of the drilling I did was through visualization, which is a whole other topic for another post, but I would also drill against an invisible opponent on our mats in our garage, or even get with my buddies maybe once a week to drill and go over the new techniques we had learned.

Bottom line, champions are not champions from November to February. I never stopped wrestling. I stopped competing for a while. Maybe slowed down. I would take the pressure off by just having nice easy practices, or just lie down on a lawn chair while getting a tan and visualize for an hour or so. But I always had one simple thing nagging me in the back of my mind:

While I am drilling these new techniques, or visualizing, or lifting weights, or going to camps… While I am doing all these things, my opponents are eating ice cream and playing video games. And when next season comes, I will be the one getting my hand raised, and they will be wondering why they weren’t able to compete with me.

Even to this day, some 15 years after my last competition, I smile when I think about that. If you are smiling too, then you know the answers to the questions I raised at the start of this post.

Be the Champion, and everyone will be dumbfounded trying to figure out how the heck you did it. Good Luck!

FOOTBALL AND WRESTLING

YOU CANNOT IGNORE THE CONNECTION! WRESTLING CAN AND WILL MAKE YOU A BETTER FOOTBALL PLAYER. THE MENTAL AND PHYSICAL SKILLS YOU DEVELOP IN WRESTLING WILL MAKE YOU BETTER ON THE FIELD.

10 GREAT REASONS FOOTBALL PLAYERS SHOULD WRESTLE:

1. Learn to set and accomplish goals.

2. Improve strength.

3. Improve agility.

4. Improve mental toughness (maintain your competitive edge).

5. Learn to stay low and drive through your opponent.

6. The best wrestler get’s the spot.

7. Improve dedication.

8. Improve motivation.

9. Improve flexibility.

10. No favorites.

NFL PLAYERS THAT WRESTLED (AND THESE ARE JUST THE ONES WE KNOW OF):



Alex Stepanovich
Nick Leckey - TX State Champ
Gregory Walker - State Finalist
Jonathan Condo
Zachary Wilson
Chris Laskowski Luis Castillo, DT, San Diego Chargers (First Round Pick)
Lincoln "Drew" Hodgdon, C, Houston Texans - CA State Champ
Nick Hardwick
Fred Weary, C, Houston Texans - AL State Champ
Coy Wire, SS, Buffalo Bills - PA State Champ
Kevin Breedlove - SC State Finalist
Kevin Sampson - NJ State Champ
Benjamin Claxton - GA State Finalist
Trevor Johnson
Clinton "C.J." Brooks, Jr.
Tai Tupai
Leon Robinson - GA State Runner-Up
Roddy White, WR, Atlanta Falcons - 2x SC State Champ (First Round Pick)
Eric Ghiaciuc, C, Cincinatti Bengals - MI State Champ
Joey Hildbold
Adam Seward, ILB, Carolina Panthers - NV State Champ
Cody Johnson
Rodney Michael
Marques Harris - CO State Champ
Larry Turner
Andrew "Tyler" Lenda - District Champ
Tim Anderson - OH State Champ
Tony Pape
Matt Roth - IA State Champ
Mike Patterson, DT, Philadelphia Eagles (First Round Pick)
David Pollack
Tim Burrough - OK State Champ
Antoineo Harris - IL State Champ
Claude Harriott
Scott Wells - TN State Champ
Alex Lewis - District Cham
Ronnie Brown, RB, Miami Dolphins (#2 Pick)
Rodney Leisle
Nick Newton
Sean Tufts
Brian Save
Kevin Atkins
Josh Minkins - District Runner-up
Tim Euhus
Andrew Tidwell-Neal - MN State Champ
Renaldo Works
Patrick "Bucky" Bab**** - IL State Champ
Morgan Pears
Art Baker, RB, Buffalo Bills
Rhonde Barber, SS, Tampa Bay Buccaneers
Tiki Barber, RB, New York Giants
Walter Barnes, DL, Washington Redskins - SEC Champ
Eric Bateman, OL, New York Jets
Harris Benton
Brad Benson, New York Giants – PA State Champ
Ryon Bingham – Utah State Champion for Alta High
Greg Boone, RB, Oakland Raiders
Jeff Bostic*, C, Washington Redskins – SC State Champ
Tedy Bruschi*, ILB, New England Patriots
Phil Bryant, Philadelphia Eagles – 2x National Prep Champ
Ralph Cindrich, Houston Oilers – PA State Runner-Up
Jonathan Condo, LS, Dallas Cowboys - PA State Champ, Dapper Dan Champ
Tom Cousineau*, LB, Cleveland Browns – 3rd State
Tom Covert*, OT, Chicago Bears
Chris Cooley, WR, Wash. Redskins – Utah State Champion for Logan High, High School All-American
Roger Craig*, RB, San Francisco 49’ers
Damien Covington, LB, Buffalo Bills
Curley Culp*, DL, Kansas City Chiefs – NCAA Champ Larry Czonka**, RB, Miami Dolphins
Rob Davis, ST, Green Bay Packers
Dan Dierdorff**, OT, St. Louis Cardinals
Donnie Edwards, OLB, San Diego Chargers
Carl Edwards, San Diego Chargers – 3x MD State Champ
Rob Essink, Seattle Seahawks – NCAA DII Champ
Jim Everett, QB, New Orleans Saints
DeMarco Farr, St. Louis Rams
Patrick Flannery, OL, Houston Oilers
Ed Flanagan, C, Detroit Lions
Terrell Fletcher, RB, San Diego Chargers
Bill Fralic*, G, Atlanta Falcons
Doug France*, LT, Los Angeles Rams – OH State Runner-Up
Frank Garcia, C, St. Louis Rams – 2x AZ State Champ William George, Chicago Bears – 2x PA State Champ Charlie Getty, RG, Kansas City Chiefs – 2x NCAA All-American
John Gilmore, TE, Chicago Bears
Kevin Glover*, C, Detroit Lions
La’Roi Glover*, DE, Dallas Cowboys
Mike Goff, G, Cincinnati Bengals
Bob Golic*, DT, Cleveland Browns – OH State Champ Mike Golic, DE, Philadelphia Eagles
Darien Gordon, PR/CB, Denver Broncos
Scottie Graham, RB, Minnesota Vikings
Tim Green, DE, Atlanta Falcons
Kelly Gregg, NT, Baltimore Ravens, 3x KS State Champ
Morlon Greenwood, OLB, Miami Dolphins
Archie Griffin, HB, Cincinnati Bengals
Nick Griesen, LB, New York Giants
Randy Grossman, TE, Pittsburgh Steelers
John Hannah**, G, New England Patriots
John Hartunian
Carlton Haselrig*, Pittsburgh Steelers, 3x NCAA Champ Ron Heller, TE, Seattle Seahawks
Chad Hennings, DT, Dallas Cowboys – IA State Champ Jay Hilgenberg*, C, Chicago Bears – IA State Runner-Up
Orlando Huff, MLB, Seattle Seahawks
Corey Hulsy, G, Oakland Raiders
Bo Jackson*, RB, Oakland Raiders
Mario Johnson, DT, New England Patriots
Dahanie Jones, LB, New York Giants
Henry Jordan**, DT, Green Bay Packers
Dave Joyner, OL, Green Bay Packers
John Jurkovich*, DT, Cleveland Browns
Alex Karras, Detroit Lions
Tim Krumrie*, DL, Cincinnati Bengals – WI State Champ
Ernie Ladd, DL, Kansas City Chiefs
Nick Lecky, C, - KS State Champ (in 2004 NFL Draft) Jess Lewis, LB, Houston Oilers
Ray Lewis*, Baltimore Ravens – 2x FL State Champ Ronnie Lott**, DB, San Francisco 49’ers
Kirk Lowdermilk*, OL, Minnesota Vikings
Sean Mahan, G, Tampa Bay Buccaneers
Mike Malczyk, LS, New York Giants
Joel Mackavicka, RB, Seattle Seahawks
Steve Martin, DT, Houston Texans
Mickey Marvin, RG, Oakland Raiders
Napolean McCallum, RB, Oakland Raiders
Randle McDaniel*, G, Minnesota Vikings
Mark McDonald, SS, Arizona Cardinals
Chris McIntosh, T, Seattle Seahawks
Bryant McKinnie, T. Minnesota Vikings
Greg Meisner, DL, Los Angeles Rams
Matt Millen*, LB, Oakland Raiders
Ronald Moore, RB, Cleveland Browns
James Mungro, HB, Indianapolis Colts
Jim Nance, FB, New England Patriots – NCAA Champ Lorenzo Neal, FB, Tennessee Titans - NCAA Champ
Stephen Neal, OL, New England Patriots – NCAA Champ
Jeremy Newberry, C, San Francisco 49’ers
Haloti Ngata – 2nd State at Highland High
Chuck Noll, Pittsburgh Steelers – PA State Champ
Leo Nomellini*, T, San Francisco 49’ers – Big 10 Champ
Jonathan Ogden*, OT, Baltimore Ravens
Irv Pankey, Los Angeles Rams – 2x MD State Champ David Patten, WR, New England Patriots
Scott Peters, G, New York Giants
Bob Pickens, OL, Chicago Bears
Jim Plunkett*, QB, Oakland Raiders
Dave Porter, T, Green Bay Packers
Mike Pyle, C, Chicago Bears – IA State Champ
Rocky Rasley, G, Detroit Lions
Mike Reid, Cincinnati Bengals Eric Rhett, RB, Cleveland Browns – FL State Champ Willie Roaf*, OT, New Orleans Saints
Warren Sapp*, DT Tampa Bay Buccaneers – FL State Champ
Mark Schlereth*, OL, Washington Redskins - Alaska State Champ
Cory Schlesinger, LB, Detroit Lions - NE State Champ Steve Sefter, DT, Philadelphia Eagles, 2x PA State Champ & NCAA All-American
Tony Siragusa*, DT, Baltimore Ravens – NJ State Champ
Fred Smerlas*, Buffalo Bills - MA State Champ
Bruce Smith**, DE, Washington Redskins
Brad St. Louis, TE, Cincinnati Bengals
Matt Suhey, RB, Chicago Bears
Bill Szott, OL, Washington Redskins – NJ State Champ Dave Szott, Kansas City Chiefs – NJ State Champ Woody Thompson, RB, Atlanta Falcons – PA State Champ
Jim Thorpe**, HB, New York Giants
Mike Trgovac, DC, Carolina Panthers – OH State Champ
Kyle Turley*, T, St. Louis Rams
Ryan Turnbull, RB, Cleveland Browns
Tommy Vardell, RB, San Francisco 49’ers
Adam Vinatieri*, K, New England Patriots
John Ward, OL, New York Jets – NCAA All-American Fred Weary, DB, St. Louis Rams
Charles White*, HB, Los Angeles Rams
Randy White*, DT, Dallas Cowboys
Cory Widmer, LB, New York Giants
Leo Wisniewski, NT, Baltimore/Indianaplis Colts - PA State Champ
Steve Wisniewski, G, Los Angeles/Oakland Raiders - CA State Champ
Ricky Williams*, RB, Miami Dolphins
Coy Wire, LB, Buffalo Bills – PA State Runner-Up
Greg Wojochowski, St. Louis Rams *Pro-Bowler **Hall of Famer

10 Rules for Parents - Wrestling Success

Success is determined when the wrestler gets out of the program what he needs. There are many reasons to wrestle, some wrestle to have a social experience, some wrestle to get in shape for another sport and some wrestler to win a state title. The following are some rules for a successful wrestling experience:

1. In most situations our sons know we love them. What we really need to make clear through our words and actions is that they understand we will love, respect and will not be disappointed in them regardless of the outcome of any match. We may be disappointed in the results, but never the person. This will allow him to do his best without fear of failure. Be the person in his life he can look to for constant positive reinforcement.

2. Strive to be honest about your child's athletic capability, his competitive attitude and his actual skill level. This goes both ways, he may be better than what we think.

3. Be interested and supportive but don't coach your son. It's tough not to, but it's a lot tougher for the child to be inundated with advice, pep talks, and frequent critical instruction. Encourage your son to talk to the coaches, they want to help.

4. Teach him to enjoy the thrill of competition. It’s not all about winning it’s about getting better each day. Let him know that improving skills and attitudes are important. Help him to develop the feel for competing, working hard and having fun.

5. Leave your ego at home. Try not to re-live your athletic life through your child. This creates added pressure that your son does not need. Remember, we have all fumbled, lost games, been frightened.

6. Don't compare the skill, courage, or attitudes of your child with others members of the team within his presence.

7. Remember young men tend to exaggerate when being praised and criticized. Temper your reaction until you investigate.

8. Don't compete with the coach. Keep in mind that they are balancing the development of your child with the growth and development of an entire athletic program and team. Often coaches have many considerations that are not obvious to parents. Feel free to talk to the coaches.

9. Get to know the coach. Understand his philosophy, attitudes, ethics and knowledge in such a way that you are happy to have your child under his leadership.

10. Make a point of understanding courage, and the fact that it is relative. Some people can climb mountains but are afraid to fight. Others will fight but turn to jelly if a bee approaches. Everyone is frightened of certain things. Explain to your son, that courage is not the absence of fear, but means, finishing or doing something in spite of fear or discomfort.

Parents Survival Guide

Your son has made an important commitment regarding his decision to join the Westlake Thunder Wrestling Team. The coaching staff is very pleased to have your son as a member of the program, and we have organized our efforts to promote his individual success. Wrestling is a very demanding sport. It will require much effort and dedication from your son. We admire and respect him already for making this type of commitment. We hope you will take some time to talk with your son about the seriousness of this commitment.

Our Season

The season officially begins in November and continues until the end of the Utah 4A State Tournament in mid February. We will practice each school day during our season. Practices on a normal school days will run from 2:45 p.m. to 5:00. Our competitions begin towards the end of November. We are currently working on a schedule. Wrestlers will need to take care of doctor, dentist or any other appointments or school make up, out side of practice time, if they wish to compete at the varsity level. Although sick athletes should stay home, injured wrestlers are expected to come to practice.

Booster Club

Westlake Wrestling will have its own Booster Club. The Booster Club is very important to the success of the wrestling program. A strong Booster Club will make each wrestlers experience one that he will remember for the rest of his life. There are many areas that a working Booster Club can be involved in; such as wrestler recognition, fun raising, dual meet and tournament involvement. One small example is to have someone sing the National Anthem at each home dual. This is a little thing but can add to the over all experience of the fans and wrestlers. Money is always an issue. With a good fund raising program we can have more than one traveling team, more than one assistant coach, travel to large out of state tournaments, at home duels we could have a wrestler who pins his opponent throw a wrestling shirt to the crowd which would encourage students to come to the matches (and encourage pins).

Forms and Fees
Westlake High School web site will have more information.

Coaches

Coach Guy Burdett has worked with State Championship Teams, State Champions and National Champions. He has been coaching for over 15 years. He has trained at the Olympic Training Center (Silver level Training Camp). He has been a High School Head Coach, a Club coach for High School and College teams and is currently the Head Coach for Westlake High School.

Coach Cody Burdett: 3x Region Champ, 2x 3rd in State, 1x State Champ, 4x Freestyle State Champ, 4x Greg-Roman State Champ, High School All-American Honorable Mention, 2002 Las Vegas Junior Western Regional Freestyle Champion, 2002 National Freestyle All-American, 2002 Reno WOW Champion, 2002 4th at the Beast of the East 2006-2007, Utah Valley University College Wrestler

Questions

1. What measures are taken to protect the health of the wrestlers?

Daily, we stress the use of proper and legal wrestling techniques and maneuvers. Coaches monitor closely their actions during all competitive and/or scrimmage wrestling situations so that any risk of an injury is lessened. Furthermore, the boys are expected to wear their headgear during the wrestling and drill sessions to prevent cauliflower ear and other abrasions on the ear or head. They are also encouraged to wear t-shirts during any drilling and/or wrestling activity instead of a heavy sweatshirt or jersey which could cause dehydration or fatigue to occur too quickly. For each practice a wrestler should wear clean shirt and shorts. Finally, we provide access to a trainer, ice, and medical kit as needed. If a serious injury does occur, the coaches contact the parent(s) as soon as possible.

2. Will a wrestler win more matches at a lower weight class?

Most wrestlers believe that by DROPPING WEIGHT, they can compete in a lower weight class where they will be stronger and win more matches. This belief is NOT TRUE; dropping weight, “by any means” can be harmful but dropping EXCESS FAT will make them bigger, faster and stronger. We want each wrestler to be as big and strong as they can be without the excess fat. Each wrestler reviews with the coaching staff his percentages of body fat, the number of pounds he wishes to lose, and the level of competition he would face at various weight classes. The coaches are very careful in monitoring each wrestler's weight loss but we need the support of the parents as well.

3. Will my son need to lose weight?

Your son may not have to lose any weight to wrestle at his weight class. His weight class selection, in fact, should be determined only after he discusses it with coach his parents and the coaching staff. The coaches reject weight loss methods that involve starvation, dehydration, laxatives, induced vomiting, or any other artificial means. These methods are considered illegal within the sport. What we hope to accomplish here is a favorable balance between ENERGY IN and ENERGY OUT. When losing weight, you can decrease your calorie count intake (ENERGY IN) or increase your physical activity (ENERGY OUT). The most effective approach is a combination of these methods. Your son should have a well-balanced diet and avoid any "fad" diets which deny him proper nutrition. Moderation is the key in regards to his eating habits, eliminate candy, pastries, junk foods, and snack between meals. Food portions can be lessened, and you may choose to provide food items high in carbohydrates (pastas, fruits, potatoes, breads) rather than foods high in fat content. If you believe your son's weight loss methods are wrong or excessive, please contact any coach immediately. If his grades in school suffer or his mood is irritable too often, again contact a coach.

4. How are varsity and junior varsity wrestlers chosen?

Unlike most other sports, positions on the wrestling team are not decided by the coaching staff, they are determined by the wrestlers. The goal is to have three competition teams. For the remaining wrestlers we will strive to find matches whenever we can. The teams are determined by challenge matches. Five challenge matches will be scheduled during the season. However, the coaching staff retains the right to name the varsity wrestler at each weight class as circumstances dictate-injury, discipline, and experience for each dual meet.

5. What does it take to have a great Wrestling Program?

I have discovered that great wrestling programs have a few things in common. The following three points are a good place to start:

1) Develop a strong wrestling culture in the school. There needs to be a strong relationship between football and wrestling. Wrestling must be "cool". We need to get the athletes to wrestle.
2) Develop a consistent wrestling program. Each program (Kids, Junior High, HS, and Club) should have program goals that progress the wrestler to the next level. I have seen examples of kids programs, for example, doing things that may help develop good "kid" wrestlers but may not help in developing great HS wrestlers. I don't care so much about “kids” national champions what I want are HS national champions and college wrestlers.
3) Develop a wrestling system. I understand there are many ways to complete any one move and all are right (to a point) if they score. By having a system in place practices are more efficient and wrestlers tend to learn more over time.

6. What can I do to help my son be successful?

To each wrestler success can means something different. Some may want to part of the team, some what to be national champions. As a parent who has coached his own son I found it a constant battle to remove my ego from my son’s successes and failures. I have seen many parents drive there kids away because they could not remove their own ego from the situation. Most wrestlers fail because they are afraid to lose. Parents need to create an emotional safety net so when the loss comes he knows he is still loved and respected regardless of the outcome of the match. Wrestling is not always a fun sport but it is very rewarding.
Thank You

The coaches certainly appreciate your support in encouraging your son to wrestle. He's taking on a big challenge, and we know that he could experience some difficulties during the season. But if we work together, your sons wrestling season can be very rewarding for him. We also look forward to seeing you at our matches. If you are interested in helping with our program or wish to order a team shirt talk to Coach Burdett 435-512-5988

Sincerely,
Coach Burdett