Averill Park Wrestling Club: Tips for Parents

Sunday, February 13
Strength Training for Young Athletes
Strength-Conditioning  
STRENGTH TRAINING FOR YOUNG ATHLETES  

Should Your Young Athlete Train with Weights?

When deciding whether your young athlete should be involved in a weight training program it is important to know both the potential benefits and limitations of such a decision. Some of the benefits include the following:

  • Increase in muscular strength – There is a lot of research evidence that shows that kids get stronger when they weight train using correct and safe procedures. This is true even for kids who haven’t started puberty.
  • Injury prevention – It has been demonstrated with high school-aged athletes that weight training reduces the rate of sport-related injuries.
  • Improved sport performance - Weight training has been demonstrated to help adolescent athletes perform better in sport skills that incorporate throwing and jumping.
  • Enhance self-esteem – The positive outcomes that can occur from weight training can significantly improve a young person’s self-perception.

    Some concerns that your young athlete may face include:
  • Safety – Weight training can be very safe when it is performed under the supervision of a qualified instructor who is knowledgeable about the growing bodies of young athletes. If exercises are performed incorrectly there is the potential for overuse injuries and damage to the growth plates of growing bones.
  • Equipment size – To perform exercises correctly the weight training equipment needs to be adjustable to fit the smaller bodies of young athletes. If the equipment does not adjust to fit your athlete the risk of injury increases.
  • Time – Weight training is a commitment in both effort and time. For many kids scheduling a consistent weight training program in a calendar that includes school, homework, sports, etc. can be a difficult thing to accomplish.

    Determining whether your young athlete should begin a weight training program requires careful evaluation of his or her individual circumstances. Hopefully the factors discussed above will assist you and your athlete in making a more informed decision regarding participating in weight training.

    Submitted by: Dr. John Ozmun, Chairman



    • Sunday, February 13
    When to Add R.I.C.E.
    Strength-Conditioning  
    WHY R.I.C.E.?  

    What is R.I.C.E. and why do you need it? One of the most recommended icing techniques for reducing inflammation and treating minor injuries is R.I.C.E., an acronym for rest, ice, compression and elevation. It is best used for pulled muscles, sprained ligaments, soft tissue injury, and joint aches. Applying R.I.C.E. treatments will decrease pain, inflammation, muscle spasms, swelling and tissue damage. It achieves this by reducing blood flow from local vessels near the injury and decreasing fluid hemorrhaging as a result of cell damage.

    To administer R.I.C.E. use the following guidelines suggested by the American Academy of Orthopaedic Surgeons:

    Rest: Stop using the injured body part immediately. If you feel pain when you move, this is your body sending a signal to decrease mobility of the injured area.

    Ice: Apply an ice pack to the injured area, using a towel or cover to protect your skin from frostbite. The more conforming the ice pack the better, in order for the injury to receive maximum exposure to the treatment.

    Compression: Use a pressure bandage or wrap over the ice pack to help reduce swelling. Never tighten the bandage or wrap to the point of cutting off blood flow. You should not feel pain or a tingly sensation while using compression.

    Elevation: Raise or prop up the injured area so that it rests above the level of your heart.

    How long should ice be applied while practicing R.I.C.E. for it to be effective There are four levels of cold felt by the skin: coldness; a prickly or burning sensation; a feeling of aching pain; and finally a lack of sensation or numbness. When the area feels numb, icing should be discontinued. The skin should return to normal body temperature before icing again. Usually numbness can be achieved in 10 to 20 minutes. Never apply ice for more than 30 minutes at a time or tissue damage may occur.

    It is generally recommended to practice R.I.C.E. at intervals of 4 to 6 hours for up to 48 hours after an injury. Heat treatments are appropriate for some injuries, but should only be considered after inflammation has receded, approximately 72 hours after an injury. If the body part does not respond to R.I.C.E. therapy within 48 hours, it would be wise to consult your health care provider in the event a serious injury has occurred such as internal bleeding or a broken bone.

    For minor injuries, use R.I.C.E. instead of plain ice!

    This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

    About the Author:
    Louise Roach is the editor of an on-line health and fitness newsletter. She has been instrumental in the research, testing and development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. Her injury prevention and treatment articles have been published on running, walking and fitness websites. For more information visit: www.snowpackusa.com

    Submitted by: Louise Roach



    Sunday, February 13
    Healthy Snacks

    HEALTHY SNACKS  
    An extremely important part of training well is learning to follow a healthy diet. For athletes trying to practice and compete often, developing good habits with the snacks you choose can be critical to having the right kind of energy to draw upon.

    Some healthy snacks to build into your routine...

    For drinks:
    We suggest water, sport drinks, or unsweetened fruit juice.

    For sandwiches:
    Use whole grain bread, pita bread, or bagels
    with the following ingredients (get creative):
    plain tuna; turkey; boiled ham; lean roast beef; lean meats(95-98% fat free); lowfat cheese. Top off with lettuce, tomatoes, mustard, catsup or very small amounts of lowfat mayonnaise. Regular mayo is very high in fat.

    Getting into the habit of eating cut-up raw vegetables is also very healthy. Learn to eat them plain or with yogurt or other lowfat dips (avoid high fat dips).

    Things to avoid:
    Chips, snack cakes, candy, and soft drinks. If you have to eat cookies, try graham crackers, fig newtons, or ginger snaps.

    The key is to develop habits of excellence. The fuel you put into your body has a lot to do with your ability to train, practice and compete well. Start today to develop good habits, and good luck. Don't forget to share some of your favorite healthy recipes on the new recipe board.

    Submitted by: Anonymous



    Wednesday, February 16
    Water or Sports Drinks

    Water or Sport Drinks

    By past Gold Medal Training Camp Coach Shannyn Gillespie. Shannyn works full-time time coaching kids in the Black Kats Wrestling Club in Evanston, IL. He was a Division I NCAA All-American and IL State Champion

    Fluid replacement is vital for athletes or anybody who is alive and breathing. In this article I discuss fluid replacement to replenish the body.

    Water. Water is most important for several reasons. For one, water is abounded and around everywhere in the continental USA. In most cases it is free. Experts believe water to be the most important nutrient to all bodies, second only to the air we breathe. Some other important functions of water are that: it is needed to maintain homeostasis, it is the most abundant solvent or medium in the human body, it is important in regulating cell volume, nutrient transport, waste removal, and body temperature, it is distributed both in intra- and intercellular compartments, accounts for up to 80% of our body weight at birth, and up to 70% of our adult body weight.

    People who work out and or lose water or sweat via workouts may need to replace more of this fluid. Researchers believe it depends on several factors. These factors include climate, age, exercise level, and body weight to determine the appropriate amounts of water needed daily. For instance, if you sweat more profusely or more than someone older, younger, bigger, or smaller, you may need to drink more water. Two other examples are people exercising at high altitudes and people exercising at elevated or hot environments. These folks may lose more water via sweat, thus requiring more water replacement. Everyone’s body is different, but all bodies need water.

    Proper hydration should begin before you begin to exercise, while you are exercising, and after exercise is complete. Here are some suggestions:

    · drink 17 to 20 oz of water 2 to 3 hours before exercise
    · drink 7 to 10 oz of water 10 to 20 minutes before exercise
    · drink 7 to 10 oz of water every 10 to 20 minutes during activity
    · if you sweat heavily, you may need to drink more

    Experts have not determined how much water everyone needs because everyone is different. All of the experts suggest by the time you are thirsty due to exercising you may already be dehydrated.

    Sport Drinks. There are several sport drinks that replenish the body with electrolytes. These drinks and others like them, (read the labels to find what the drinks contain) are known to keep the body from overheating. They are also like water and also supply the body with the electrolytes potassium, magnesium, calcium, and sodium to provide energy during intense workouts (water does not replace these energy sources). Sport drinks may be considered an enhancement over water as a body temperature regulator and fluid replacement drink for the aforementioned reasons.

    It is interesting to note that most sport drinks, if not all, have flavors. This is done; perhaps, to make certain you drink the appropriate amounts of the drinks and or a marketing ploy. Sometimes people drink till they are not thirsty which may or may not replace or hydrate the body fully. Most sport drinks with flavor tend to make folks drink more thus hydrating the body fully. Unlike most waters, sport drinks are not free.

    Super Sport Drinks. Super sport drinks tend to add to what water and sport drinks already have. Some of the ingredients in super sport drinks may include: choline, creatine, protein, carbohydrates, & antioxidants (again, it is important to read the labels). Most of these drinks are designed for endurance athletes or sports they may perform for hours on end. The body tends to lose more energy and other nutrients when workouts are longer or of the endurance nature.

    Super sport drinks are also known to help muscle recovery. Soreness that results from overuse of body or muscles may be relieved if super sports drinks are employed within half an hour after intense exercising.

    Caffeine Drinks. Drinks like coffee or colas may not replace fluids in the short or long run. In fact, these drinks are known to be diuretics and can even have a laxative effect. Although most of these drinks are water like and water is the main source of fluid in them, they appear to do more damage as a fluid replacement drink than water. Caffeine drinks also do not replenish any of the electrolyte stores the body loses during sweating.

    Understanding why & how fluid replacement may enhance your workouts is important. This paper briefly alluded to suggestions that may help you on your quest to effectively and efficiently replenish your body with fluids.



    Wednesday, February 16
    A Father's Letter to His Son

    A Father’s Letter to His Son

    Spence,

    You had a tough time on the mat today and the ride home was pretty quiet.  I admit I was very disappointed but I later came to realize that I shouldn’t be and that it is all part of the journey you are taking.

    When I watch you on the mat I worry that you are doing battle while unprepared and that I have failed in your preparation.  As a father that is my greatest fear, that you are unprepared to face the challenges that will come before you.  I want you to be prepared for your match, but I’ve come to realize that it is the matches themselves that, are in the long run, win or lose, the things that ARE preparing you.

    I think that the greatest benefit from wrestling is learning to face challenges and to demand the most from yourself.  You learn to fight when you think there is no more fight left within you.  You learn to get up after you’ve fallen, time and time again.  You learn about sacrifice and about pain.  You learn to endure and to overcome.  This is what I want for you, not because I wrestled, but because these lessons are the true gifts of this sport.   So, those losses today were actually part of this gift, and an important part of the journey.

    My dream for you is to not just win championships and fill your room with medals.  My dream for you is much greater and I hope you get much more from wrestling.  I hope you learn to strive for greatness even if you fail in the attempt.  I hope you learn to get up one more time when you think you can’t get up any longer.  I hope you learn to not only face your fears, but to stare them down.

    Wrestling isn’t about winning.  It is about the desire to win.  It isn’t about success, but rather the determination to succeed.  I want you to succeed as a wrestler, not to win state championships, but I want you to be a successful wrestler so you learn to be all that you can. This sport can help teach you that, if you let it.  I look forward to the seasons of our future as you go through these lessons and I’ll be in your corner for each and every one of them.  I love you.

    Dad

    *note – this is an actual letter I had written to my own son.  I’ve included it into the book after having such a positive response to the letter from another blog.

    Author: viking158