Overview f Wrestling Rules The bject f the sprt f wrestling is t put yur ppnent n his back - - t pin yur ppnent. A pin (r fall) is when yu put yur ppnent n his/her back with any part f bth shulders r bth shulder blades f yur ppnent in cntact with the mat fr tw secnds. When yu pin yur ppnent, the match is ver and yu are the winner. If nbdy gets pinned, the winner is the wrestler wh has scred the mst pints during the match.. There are five ways t scre pints in a wrestling match: 1) Takedwn - (2 pints) Yu scre tw pints fr taking yur ppnent dwn t the mat and cntrlling him/her. 2) Escape - (1 pint) Yu scre ne pint fr getting away r getting t a neutral psitin when yur ppnent has yu dwn n the mat. 3) Reversal - (2 pints) Yu scre tw pints when yur ppnent has yu dwn n the mat and yu cme frm underneath and gain cntrl f yur ppnent. 4) Near Fall (Back Pints) - (2 r 3 pints) Yu get near fall pints when yu almst but nt quite get yur ppnent pinned. A near fall (near pin) is when... bth shulders are held fr tw secnds within fur inches f the mat, r... ne shulder tuches the mat and the ther shulder is at a 45 degree angle cming dwn t the mat, r... the wrestler is held in a high bridge r back n bth elbws. If a near fall lasts fr tw secnds, yu get 2 pints. If a near fall lasts fr 5 secnds, yu get 3 pints. 5) Penalty Pints - (1 r 2 pints) Yur ppnent is awarded pints if yu cmmit the fllwing infractins. Illegal Hlds - There are several hlds that the referee will penalize yu fr withut warning. (There are ther hlds called "ptentially dangerus hlds" which the referee might make yu let g f but will nt penalize yu fr). Technical Vilatins Ging ff the mat r frcing yur ppnent ff the mat t avid wrestling ("fleeing the mat.") Grabbing clthing, the mat, r the headgear
Lcked r verlapped hands: If yu are dwn n the mat in cntrl f yur ppnent, yu cannt lck r verlap yur hands, fingers r arms arund yur ppnent's bdy r bth legs unless yu have met criteria fr a near pin f yur ppnent, r yur ppnent stands up and has all his/her weight n tw feet, r yu have lifted the ppnent ff the mat. Leaving the mat during the match withut the referee's permissin Reprting t the mat nt prperly equipped r nt ready t wrestle, r equipment that is detected as being illegal after the match has started Unnecessary rughness Unsprtsmanlike cnduct Flagrant Miscnduct (ejectin, the match is ver) Stalling (yu get ne warning befre yu are penalized and pints are awarded). Incrrect starting psitin r false start (Yu get tw cautins befre pints are awarded). The first and secnd time yu are penalized, yur ppnent is awarded ne pint. The third time yu are penalized, yur ppnent is awarded tw pints. The furth time yu are penalized, yu are disqualified. (Except fr illegal starting psitin r false start - yu are cautined twice, then ne pint awarded fr each infractin, but yu will nt be disqualified. In the event f Flagrant Miscnduct, yu are ejected frm the match n the first ffense, yu lse the match, and 3 team pints are deducted). Dual Meet Team Scring Fall, Frfeit, Default, Disqualificatin - 6 team pints Technical Fall (getting ahead f yur ppnent by 15 pints ends the match) - 5 team pints Majr Decisin (winning the match by 8-14 pints) - 4 team pints Decisin (winning the match by fewer than 8 pints) - 3 team pints
Thughts n Match Strategy *Dn t be afraid t lse. In fact, have an aggressive hunger t win the match at all csts. * The best defense is a relentless ffensive. Attack, attack, attack!!! *If yu are in better shape (and yu will be!...t be discussed later) frce the pace and exhaust yur ppnent. This is nt nly necessary if yu intend t stay cnstantly stay n the attack, but it is psychlgically devastating fr him. If yu push the pace, he ll frget abut winning the match and will start t wrry abut just being able t last fr the entire match withut getting pinned. *Keep a cl head and remain pised and cnfident. Never let a decisin by the referee - r anything else fr that matter - interrupt yur fcus. Be Pised and cnfident! *Never, ever stp wrestling until the whistle blws. In turnaments where matches are being run simultaneusly n multiple mats, it may be difficult t tell if it is yur ref s whistle being blwn. Always assume it is nt and keep pushing hard until yu are sure the whistle blw is directed at yu. *Never let yur ppnent knw that yu are tired. Yu shuld be in gd enugh shape that yu can jg back t the middle f the mat if yu g ut f bunds. D this and a tired ppnent will assume he s tast. *Be a chain wrestler. If the first mve yu attempt is blcked, dn t necessarily cmpletely reset yurself. Instead, immediately start wrking smething else. Fr example, if he blcks the high crtch, switch t the utside single! Again, attack, attack, attack! There are pprtunities t scre virtually every secnd f a wrestling match. Make sure it is yu, and nt yur ppnent, wh is capitalizing n thse pprtunities. Pre- Match Strategy *D nt sit in the stands jking and talking with yur teammates. Instead, be serius and fcus n yur upcming match(es)! Visualize yurself shting, scring, and winning. Yu shuld be fcused n ne thing nly, and that is defeating yur ppnent. There, in that mment, yur ther cncerns and interests are irrelevant. Yu nly have ne respnsibility: T wrestle as hard as pssible and d everything in yur pwer t win. *Eat light. Dn t make weight and then grge yurself n fd because yu are hungry. Eat a plain bagel, a banana, drink water (nt t much that yu get blated), and avid sweets and salty fds. After yu have finished wrestling fr the day/night, then yu can catch up n any calries yu missed in the day r days befre the match. STAY HUNGRY! *Get plenty f sleep the night befre yur matches. Remember, that TV shw, mvie, girlfriend r whatever will be there after yur match. Yu nly get ne chance t get the prper amunt f rest befre the night f the match. Yur bdy is the cnduit thrugh which yur mind expresses everything it knws abut wrestling and winning. If yu are tired, starved, r distracted then it will shw in yur wrestling. Be fcused, well rested, and ready t rck. Strategy n Yur Feet *The wrestler wh scres the first takedwn wins the match apprximately 85% f the time. Keep the dds n yur side and attack first! Befre the first whistle even blws, yu shuld immediately be thinking abut either shting the High Crtch r the Single. When the whistle blws, dn t waste time sizing up yur ppnent. Set up the sht and immediately g fr it withut hesitatin r thught. Yu ve drilled these mves repeatedly s that they shuld start t becme secnd nature. Dn t think, ATTACK! If yu take him dwn early, he s already dwn 2 pts and will als need t fight back t his feet. Exhaust him early and break his cnfidence!
*Never sht fr the leg if yu are farther ut than arms length. Gd psitin. Hips in and under yu. Elbws in. And FINISH! *Set up all takedwns! D whatever wrks well fr yu t get yur ppnent ut f his stance and then ATTACK! Similarly, d all yu can t remain in gd psitin. This is why we spend s much time wrking stance. It is very hard t takedwn a gd ppnent wh is in prper stance. The same is true fr yu. *Cncentrate n getting the deepest penetratin pssible when yu sht. Aim a few feet behind yur ppnent. Remember, yu dn t take yur ppnent dwn with yur arms. His legs are strnger than yur arms. Yu take him dwn with yur hips! Hit the sht, and hit it hard! *Never let yur head get belw yur hips. If this happens, yu are verextended. This will exhaust yur lwer back and result in yur ppnent scring a defensive takedwn. *When pssible, take yur ppnent t his back n yur fllw- thrugh! *If yu happen t be taken dwn, immediately wrk t stand up r escape. A takedwn is nt awarded until the tp wrestler is in clean cntrl. Keep wrking t break his grip. Reverse him, r stand up immediately! Fight fr each pint and dn t give up and give him the tw just because he is in n the sht! *When cuntering takedwns, hip in hard, sprawl and make yur ppnent feel yur full weight and pwer. Wrk t destry his bdy psitin. Spin and cver! Tp Wrestling Strategy *Be ready t attack the secnd the whistle blws! D nt react t him. Be the aggressr. Knw what yu are ging t wrk befre the whistle blws and immediately ATTACK n the whistle! *Stay behind yur ppnent. *Make yur ppnent feel yur weight and pwer as much as pssible. Fighting frm the dwn psitin is exhausting. Make sure yu take full advantage f this, and ride hard. *Stay n yur tes. This gives yu maximum mbility and prduces maximum pressure. Stay ff yur knees as much as pssible. *Keep a wide base and d nt fall t the side r drp yur head. Keep yur hips parallel t the mat as ften as pssible! *Cncentrate n first breaking him dwn! The clser he is t the mat, the greater the leverage yu will have n him fr pinning cmbinatins. The clser he is t the mat, the harder he has t wrk t fight back t his base t attempt a sit- ut, stand- up, r switch. *After breaking yur ppnent dwn s that he is flat n the mat, wrk fr the pin immediately! A man n defense cannt be n ffense at the same time. *When using the half nelsn, put yur palm n the ppnent s head, nt his neck fr maximum leverage. Grind his head/face hard int the mat, get perpendicular, and drive him ver hard. Be n yur tes, with yur hips lwer than yur head s that he cannt rll yu. Bttm Wrestling Strategy *Be ready t hit the stand- up the instant the whistle blws. Yu shuldn t have t think f what yu will d. Watch the ref s lips and be ready t EXPLODE up ff the whistle. Yu want t escape and be back n yur feet as sn as pssible! *Make the tp man wrk t cunter yu. D nt be reactive. The bttm psitin prvides yu with a great pprtunity t scre. Immediately d s! *Repeat this mantra in yur head repeatedly befre the whistle blws, N ne can hld me dwn. This is my match. N ne can hld me dwn, this is my match. Right when the whistle blws yu shuld be thinking, EXPLODE!
*If he is wrking t chp yur arms, simply lift them up and get all yur weight ff f them as quickly as pssible. *If he breaks yu ff yur base, get back t it as quickly as pssible. Once back t yur base, immediately g n the ffense and wrk t escape. Cnstantly frce him t cunter yur effrts. He can t wrk a pinning cmbinatin if he is t busy trying t keep up with yu! *Grab his wrists. It is imprtant t maintain hand cntrl at all times. If yu have cntrl f his hands/wrists, then he cannt pssibly hld yu dwn. Get his wrists and explde up! *If he gets yu flat n yur stmach, keep yur elbws in tight and yur head up! Wrk t get up t yur base by mving up nt ne knee at a time. After the Match Strategy *Win r lse, shake yur ppnent s hand, lk him in the eye and say, Gd match. Then run (NOT WALK!) ver t the ppsing caches, shake their hands and say, Gd match, cach. *Spend time analyzing what wrked well, what didn t, and what yu need t wrk n during practice t imprve upn yur perfrmance. This is CRITICAL if yu intend t imprve as a wrestler. *If yu have a parent in attendance, see if they will videtape yur matches fr yu. It s nt nly fun t watch yurself whp up n yur ppnent when yu get hme that night, but it will als prvide yu with an invaluable pprtunity t study yur stance, yur mvement. Yu will see where yu are making errrs and where yu can imprve. Other Tips, Tricks, and Techniques *Dn t cntinually wrk a mve that fails mre than twice. Switch it up if necessary! *Never let an ppnent see that yu are tired. Run back t the center when yu g ut f bunds! *Dn t hld n t a mve that is blcked r can t be cmpleted. It wastes bth time and energy. If yu get sprawled n hard and lse the leg, dn t fight t regain it. Tggle immediately t smething else r get ut f there! *Give 110% in practice. G hard! Yu can t lse in practice. S try things. Wrk hard. Dn t wrry abut getting tired afterall.that is what yu are there fr!!! *Dn t expect sympathy when yu get hurt, especially in high level matches. Sympathy makes it hurt mre and prevents yu frm cncentrating n getting the jb dne. *The head is the steering wheel f the bdy! Where the head ges, the bdy fllws. Snap, push, pull n the head in neutral t get yur ppnent ut f psitin t set- up yur takedwns. Using the Mat and Clck t Yur Advantage *If yu are near the ut f bunds line, sht! If yu are able t keep bth feet in bunds, and yu take yur ppnent dwn, yu will scre. If yu sht and yu bth g ut f bunds, it is nt a wasted effrt. It will break yur ppnent s cnfidence and will t win. He ll think, Gd grief! This guy is attacking me even when we are ging ut f bunds. He s relentless! *Sht r therwise try t scre with just secnds left n the clck. It will have the same effect as trying t scre when n yur way ut f bunds. It will set the tne that yu are relentless, aggressive, and it might just get yu anther 2 pints! *Be aware f yur lcatin n the mat and als hw much time is left n the clck. Glance at the clck when pssible, but dn t cncentrate s much n the clck that yu are distracted frm yur primary bjective which is t ATTACK and DOMINATE yur ppnent!
Ntes n Cnditining *Cnditining is a persnal respnsibility. *We nly have s much time each afternn fr practice. During which time we need t wrk n ur technique. If yu want t be a winner and enjy all the rewards that cme with that, yu MUST, and I mean MUST find time each day t run, jump rpe, bike, r therwise imprve yur fitness. *Test: Get a jump rpe. Can yu jump cntinuusly fr 10 minutes? If nt, yu aren t in shape t cnstantly be n the attack in a 6 minute wrestling match. A quick cnditining anecdte My senir year f high schl, I went int the first big turnament f the year 14-1. Sure, my recrd was great, but I knew if I wanted t win the State Title then I d abslutely need t get in better shape. On the Mnday befre the turnament, a 30 year ld ex- cllege wrestler shwed up t wrk with ur team. He saw that I shwed sme prmise and insisted we meet the next mrning t run befre schl. We did, and each mrning (Tues- Friday) we ran 5 miles at a pretty fast clip. When I gt t the turnament n Saturday I felt hungrier and mre fcused than I ever had at any ther pint during my career. I pinned my first tw ppnents f the day in the first perid. My ability t attack like crazy was simply verwhelming. I culd be cnfident that I culd cme ut extremely aggressive withut getting tired because I had put in the rad wrk that week. In my semi- final match, I pinned the guy ranked 3 rd in the state in the secnd perid. It was a huge upset and pretty darn exciting. I did nt allw that t ruin my fcus thugh. Instead, I went t the back rm, put a twel ver my face and visualized fr the next tw hurs exactly hw I wuld wrestle in my finals match. I tried t picture every single situatin pssible. I was s fcused I culd virtually smell the Resilite mat, hear the fans in the stands, smell the cncessin stand. Each takedwn, escape, and riding scenari played thrugh my mind with me cnfidently cntrlling and executing successfully each mve. I was summned t the Finals mat, put n my head gear, and ran ut t the center. I dn t remember a single thing after that but my arm getting raised at the end f the match. I was cmpletely in The Zne. Watching the match that night when I gt hme, I saw hw I wrestled almst exactly hw I had visualized the match. I had beaten the number 5 ranked guy in the state 15-3 (majr decisin) and had dminated the entire match. I attribute every bit f that success that day t the extra cardi wrk I had put in that week. It didn t just increase my endurance, it greatly enhanced my fcus, and my cnfidence. Knwing yu are in better shape than every single guy in yur divisin gives yu an ENORMOUS advantage! I knew I culd be n ffense cnstantly withut wrrying abut getting tired. After finishing watching the match that night, I put n my running shes and went ut int the frigid Baltimre night and ran three miles. Sure, I was inspired frm my perfrmance that day, but I als knew that everyne else (prbably in every weight class that day) had gne hme and was prbably laying arund watching TV, grging n pizza, and licking their wunds. If I was ut running, then I was gaining an edge n my cmpetitin. At the University f Iwa (the single greatest dynasty in all f cllege sprts) famed cach and wrestler, Dan Gable, is ften referenced as having always sught t create the Gable Edge. Which is, the edge I create fr myself. Yu can t always be strnger, faster, r have better balance than every guy yu wrestle. What yu can d thugh, is ut wrk them. Yu can ut wrk anyne. Yu just have t make the decisin t d s, and fllw- thrugh. As the abve anecdte shws, the ld adage hlds true The Harder I Wrk, The Luckier I Get.
Why Wrestling Is Special (And the Value f Hard Wrk) Unlike ther sprts, wrestling matches aren t wn by the tallest, fastest, r strngest cmpetitr. They are wn by the wrestler wh has put in the mst wrk and wh has the mst desire. In basketball it s all abut height. In track, its speed that wins. Mst sprts favr thse with the natural brn talent t succeed. Wrestling culdn t be mre different. I was never the mst gifted athlete n my wrestling teams. In cllege, I wrestled with sme f the best athletes in the cuntry. Guys wh were benching 450 lbs, had 35 inch vertical leaps, and wh culd run the 40 yard dash in 4.5 secnds. Beating them in a wrestling match shuld have been impssible fr me. But it wasn t. Nw let me tell yu why Wrestling is a sprt with s many different facets that even if yu aren t the best at any given ne, yu can still win by imprving at each area by becming the best, mst well- runded wrestler yu can be. The mre wrk yu put in, the mre yu will get ut f the sprt. Wrestling requires balance, strength, speed, pwer, technique, heart, fcus, insane levels f cardivascular fitness, pise, cnfidence, etc. By wrking n all f these things yu can and WILL get better! If yu are cncerned abut yur strength, set a gal t imprve upn that. Hit the weights. Determine t d 100 pushups every mrning befre schl and stick t that schedule rain r shine. If yu are wrried yu aren t fast enugh, keep drilling yur g- t mves. Yu ll find that as yur technique imprves yu wn t have t think befre yu sht. Yu will n lnger hesitate. Yu will be a ne- man attacking machine that will stp at nthing t get that leg and yu will find speed and quickness yu never knew yu had. If yu need t wrk n yur technique, then shadw drill in frnt f a mirrr. Listen t yur caches. Ask questins f yur teammates wh might be executing a certain mve better than yu are. Watch instructinal vides n line. Get a bk abut wrestling technique frm the lcal library. Watch game film frm yur matches. Find areas that yu need t imprve yur technique and cme int practice with a gal t imprve that technique and get help frm yur caches and peers. After practice think abut r write dwn what yu learned that day. Are there still questins r ways t imprve upn that technique? If s, set a new gal fr that and cme int practice the next day t wrk that mve. I ve seen guys wh lst almst every match their freshmen year becme league champins by their senir year. Dn t frget, yu are yung and yur bdy will get strnger and faster as yu get lder. Yur wealth f experience will grw and yu will becme a better wrestler. There is n better feeling than winning a turnament and lking back n all the hard wrk it tk t get yu there. In fact, the less natural talent yu have and the mre wrk yu put in, the mre deeply gratifying it is t win. The jurney and the wrk becme nt just the necessary steps t winning, but in essence becme the fun f the sprt itself. And remember, in wrestling, when yu win there is n questin that it was yu wh wn. Yu are ut there alne. If yu wrked hard all seasn, it will shw. If yu gfed ff at practice, failed t set meaningful gals, didn t put in the extra time t get t the level f fitness necessary t win, then that als will shw thrugh. Remember what yu get ut f this sprt is what yu put in. I ll finish this sectin with anther qute frm the all- time great Dan Gable: The 1 st perid is wn by the best technician. The 2 nd perid is wn by the kid in the best shape. The 3 rd perid is wn by the kid with the biggest heart.
Attitude and Mindset: Practice and Matches It s very imprtant t always embdy the spirit f gd sprtsmanship. This is nt a street fight, its nt UFC, it s nt bxing. This is wrestling. It is the wrld s ldest sprt and that is what it is a sprt. That being said, yu need t g int every practice and match with an almst aching hunger t win. Be rugh, be mean, ATTACK yur ppnent. Remember, he is there t beat yu. It is up t yu nt him(!) whether r nt that will becme a reality. Yu ve gt t take it t the ther guy. Use all f yur strength, all f yur pwer, yur guts, determinatin, and skill t win. That s what yu ve trained s hard fr. If yu put in the requisite amunt f wrk t win, then yu DESERVE t win! Dn t lse sight f that fact. Remember thugh, when it s ver t lk him in the eye and shake his hand regardless f the utcme. Yu ve bth trained hard, put in the hurs, gt thrugh the aches and pains, stepped n the scale, and had the guts t step ut there in frnt f the crwd. That deserves respect. Qutes abut Wrestling and Resurces fr Inspiratin Gld medals aren t really made f gld. They re made f sweat, determinatin, and a hard- t- find ally called guts. Dan Gable Right ut f high schl I never had the fear f getting beat, which is hw mst peple lse. Dan Gable I sht, I scre. He shts, I scre. Dan Gable Once yu ve wrestled, everything else in life is easy. Dan Gable Mre enduringly than any ther sprt, wrestling teaches self- cntrl and pride. Sme have wrestled withut great skill nne have wrestled withut pride. Dan Gable "It is nt the critic wh cunts: nt the man wh pints ut hw the strng man stumbles r where the der f deeds culd have dne better. The credit belngs t the man wh is actually in the arena, whse face is marred by dust and sweat and bld, wh strives valiantly, wh errs and cmes up shrt again and again, because there is n effrt withut errr r shrtcming, but wh knws the great enthusiasms, the great devtins, wh spends himself fr a wrthy cause; wh, at the best, knws, in the end, the triumph f high achievement, and wh, at the wrst, if he fails, at least he fails while daring greatly, s that his place shall never be with thse cld and timid suls wh knew neither victry nr defeat." - Thedre Rsevelt I sweat it upn Zeus an utstanding runner cannt be the equal f an average wrestler. Scrates This is a sprt (wrestling) that has turned many bys int men and many men int leaders. And it is a sprt in which yu can be a giant regardless f hw big yu are. Carl Albert There are n lsers in wrestling, just winners and learners. Unknwn Take a strng wrestler, get them tired, and they aren t as strng. Unknwn Take a quick wrestler, get them tired, and they aren t as quick.
Take a technical wrestler, get them tired, and they aren t as technical. N matter what kind f wrestler, everyne is afraid f getting tired. It s thse wh learn t perfrm when they re tired that find success. J. Rbinsn N activity I knw f is mre f a cnfidence builder and at the same time mre humility training than wrestling. Cngressman James Leach But it s the wrestler wh can put the fatigue ut f his mind and break thrugh the wall like a marathn runner after 18 r 20 miles, wh will survive. The key t that survival is in hard wrkuts that develp mental cnfidence t the pint where yu wn t submit t fatigue and pain descending upn yu. - Lu Banach Grappling with fate is like meeting an expert wrestler: t escape, yu have t accept the fall when yu are thrwn. The nly thing that cunts is whether yu get back up. Pain is weakness leaving the bdy. Being mentally tugh is ding EXACTLY what yu dn t want t d, EXACTLY when yu dn t want t d it. Remember, when yu are nt training, smene smewhere is training; and when yu meet him, he will win. Victry happens when ten thusand hurs f training meets ne mment f pprtunity. Yu miss 100% f the shts yu dn t take. Being defeated is nly a temprary cnditin; Giving up is what makes it permanent. Watch: Terry Brands vs. Jeff Presctt (n YuTube.) Ntice everything abut this match. Ntice hw Brands runs back t the middle. Ntice hw he never stps attacking. Abslutely relentless! See the effect this has n Presctt. Rcky mvies. Yu Tube the Dan Gable Dcumentary. Its in multiple parts. Watch the whle thing! Vides nline shwing different techniques. Questins n anything yu saw? Cme int practice and ask yur caches! Other Advice n Imprving as a Wrestler *Keep a ntebk r jurnal this seasn. I always did this and fund it an invaluable learning tl. On tp f that, it is s much fun fr me t read and reflect n all f that mre than a decade later. Trust me yu ll thank yurself. Use it t take ntes n things yu ve learned. Think abut and right dwn yur strengths and weaknesses. Include gals. Things yu need t wrk n. Questins yu might have. When
yu get hme after a match write a brief descriptin f the match. What wrked, what didn t, what was the final scre? Were yu tired? If s, what was yur diet like in the hurs r days befre the match? What was yur cardi rutine like? Write dwn what yu plan t d differently next time. And reflect n it! *Push yurself each and every practice. Nt nly that. Push each ther! Is yur partner dgging it? If s, he s nt just hurting himself. He s hurting yu! Yu are nly as gd as the guy yu mstly train with. Tell him t pick it up! *D calisthenics at night r in the mrning befre schl. Its nt t hard t d 50 pushups and 100 situps. Right? Hw much time des it take? 5 minutes. Tps. It s nt that big f a cmmitment, but just think in ne 7 day week, that s an extra 350 pushups and 700 situps per week. Over the span f a 16 week seasn that s 5,600 pushups and 11,200 situps that yur ppnent did nt d! What an amazing edge withut much additinal effrt/cmmitment n yur part! *Always lk t imprve and get strnger and faster. Each thing yu d t get better - n matter hw small - is ne additinal advantage pint ver yur ppnent. Keep scre with yurself. Did yu d 30 extra things this week t get better? 50? 100? I guarantee yu that the guys wh are ging t States this year are ding mre and wrking harder than yu think necessary r even reasnable. But, the satisfactin they will get frm ding these things almst always prves mre valuable than the time spent nt ding them. Get n it! Special Side Nte: The Hliday s are here. It s Thanksgiving Week. Mst f yur ppnents will be sitting arund grging themselves n turkey feeling all fat and happy. WHAT A GREAT OPPORTUNITY FOR YOU!!! Why nt get ut there and run, jump rpe, ride yur bike, d pushups and situps, shadw drill, watch wrestling matches nline, read up n new skills. His laziness is yur gain. Nt nly d yu get t cntinuusly wrk t imprve this break, but yur ppnent is ding just the ppsite! He s backsliding and wasting sme f his cnditining and fcus, while yu are making gains. Yu ll cme ut fr the Faultline Duals n December 1 st Lean and Mean! Think abut that! Enjy the break and time with yur families. P.P.S. Nw that yu ve read thrugh the packet, nw might be a gd time t start a jurnal and make nte f things yu learned by reading this. Anything that struck yu as particularly imprtant r inspiring, write it dwn! Put yur favrite qute up n yur hme bulletin bard r white bard. Once yu ve dne s, read this again. And again. And again. And again. And again! Happy Hlidays and Great Wrk Guys!!! - Cach Al