Dom Simineta
Contributing Writer
As with any sport, dedicated training is required for athletes to be at the top of their games day in and day out. For North Central’s wrestlers, consistent workouts and strict diets are essential to personal success.
Andrew Zobac, assistant wrestling coach at North Central, explains the way he and the rest of the coaching staff approach their wrestlers during practice.
“The workouts our athletes go through are designed to test both physical and mental strength, but wrestling is most often a battle of will, and that’s how we train,” said Zobac. “In order to best prepare, training has to push them beyond what happens in competition.”
With this in mind, coaches choose to focus on the mental aspects the most.
“We regularly put our guys through exercises that test the athlete’s ability to overcome adversity. Every match and opponent is different,” said Zobac. “It’s extremely important to adapt to changes quickly. We’ve found that the best athletes are the ones who not only perform well when everything goes to plan, but also when it’s difficult and they’re uncomfortable.”
In addition to their typical practice routines that consist of technical and positional drills, partner wrestling, and live wrestling at 100 percent, there are also specific rigorous tests that Cardinal wrestlers have to endure throughout the season.
“Once a year, we do a live match where you keep wrestling until your partner quits. Those can last up to about an hour each sometimes,” said Jacob Fredricksen, graduate assistant wrestling coach. “Another hard workout is during our cardio days where the guys have to run timed miles, and if they don’t beat their previous times, they have to run it again until they do so.”
Another important component to wrestling is weight management. With a wrestler’s weight being the determining factor for which class they compete in, it’s something that can never be overlooked.
“There aren’t any secrets to maintaining a healthy weight,” said Zobac. “A balanced diet and exercise are the best tools for any wrestler to do so. The most important part of the process is developing good habits. Healthy weight loss doesn’t happen overnight, it happens through consistency over time.”
Food and liquid intake are undeniably the two main areas of focus for wrestlers trying to achieve their weekly weight goals. From someone who’s been there before, Fredricksen has a few guidelines to follow.
“When it comes to fluids, I would stick with water. Sports drinks are not all that good for you. The only time you might need them is if you’re really low on electrolytes. Also, of course, no soda, juices, or alcohol,” Fredricksen said.
“For food, things like chicken, fish, oatmeal, some rice, and a lot of vegetables and fruits are best. You should always stay away from fast food and processed foods. Concentrate on whole foods with no added ingredients.”
Zobac also acknowledges that while there are a few leniencies during the offseason, wrestlers should stay committed all year long.
“The most significant difference between an in-season and out-of-season diet is how strict the athlete is,” he said. “Out of season, it’s ok to have some splurges, but athletes should be eating healthy regardless of if they’re competing or not.”
Additionally, the same goes for physical workouts during the offseason. The coach states that it’s important to stay consistent but with a few adjustments implemented.
“With training, you have to pull back a little bit,” said Fredricksen. “Still put the time in with the wrestling and weight room but tone down the intensity a tad so you don’t overdo it. The human body couldn’t take a full year of training like we do during the season.”
Whether they’re in the vigorous heat of a competitive campaign or attempting to stay in shape and hone their craft during time off, NCC wrestlers should strive for dedication.
“The best wrestlers maintain the same lifestyle in season and out of season,” said Zobac. “As a coaching staff, we talk a lot about a championship lifestyle. Being successful isn’t something that you do while competing or even just at practice. Success comes from everything you do.”
