What You Should be Doing Right Now: Northwestern Assistant Coach Drew Pariano Breaks it Down (Part III of Ohio Wrestling Site's Off-Season Training Series)

(above): TheNorthwestern Wrestling Team after their 4th place finish at NCAA's

A three-time state champion at Fairview Park High School, Drew Pariano has quickly developed a reputation as one of the best young Assistant Coaches in the country in just two seasons at Northwestern University (where he qualified for nationals four times as a competitor).  Pariano’s dedication to his wrestlers and his alma mater has played a large part in the emergence of this outstanding academic institution into a Big Ten wrestling power- as shown by the team’s 4th place finish at NCAA’s this season.  Coach Pariano was gracious enough to share his insights in this article on off-season training for Ohio Wrestling Site:
 
Most elite athletes are constantly thinking about the importance of efficient training.  I would even go as far as to say that some wrestlers think about this component of our sport seconds after they win a big match. After one of our top recruits from Iowa won his state title this past February, he asked me:  "Drew, what should I do, Vegas (Western Regionals) or Senior Nationals?"  This was a particularly tough question to answer on the spot. I looked at him with a smile and said, "What do you want to do?”  It must have been something about the way I presented my question back to him, but I think he knew what I wanted to come out of his mouth.  He smiled and said, "Vegas?" 
 
His thoughts switched immediately from in-season training to post-season training and preparation for Junior Regionals and Junior Nationals.  I guess that many coaches and wrestling followers would criticize the aspect of thinking too far ahead.  However, I believe that if you have a solid training plan and attainable goals, nothing should be out-of-reach. The first important step in this process is to break down your training into segments. Since our spring/summer segment is upon us, I will lay-out a plan for freestyle/Greco success per our Northwestern University spring training schedule.  Even if you are training folkstyle in the spring and summer, our concepts of training will help you achieve your summer goals and prepare you for a great 2007-08 season.
 
One of the first things that you must consider when you are training in the spring and summer is to be mindful of your upcoming competitions.  This means that you must be willing to adapt your training routine so that you can qualify for specific national teams and potential team trials.
 
Admin Note:  Though the focus in next season, I think Drew’s advice here of having “incremental goals” is worth noting.  Whether it is Fargo or something else, having a competition coming up SOON will always give you a “sense of urgency” that somehow December just doesn’t quite create. 
 
Last week, five of our wrestlers competed at the U.S. Open.  We had a great deal of success and some of our younger guys really showed our coaching staff that they have what it takes to make an immediate impact on the freestyle circuit.  The experience that they are gaining right now in the spring will elevate their level of effectiveness next college (folkstyle) season.
 
Our training schedule leading up to the week of competition began immediately after we returned from the NCAA Championships.  We had just three weeks to switch gears from folkstyle to freestyle/Greco.  On Monday and Tuesday we broke down video of our NCAA matches and we began looking at freestyle technique.  This past season (November to March), we broke down more video than ever and we believe that it was a huge factor in our top 4 NCAA finish and our crowning of 4 All-Americans and two National Finalists. 
 
One of the keys to watching video is to sit with your coaches (and sometimes your teammates) and watch a match where you felt like you had a mediocre performance. Make sure to watch for areas where you can change your head position or your hand placement.  Take notice of how your opponent was beating your hands and potentially getting to your legs. Immediately after you do this, watch a match where you were completely focused and almost everything was going right for you.  Watch for your set-ups, your excellent mat management and ultimately the way that you dominated your opponent.  This comparative analysis has worked for us at Northwestern and it gives you a great idea of how important it is to be perfectly prepared for each match.
 
Admin Note: If you are not filming your matches (or your wrestlers matches) I think this is something  you should begun to do immediately.  The “system”of watching a match poor match first and then a good one is a great idea.  I also like how Drew points out the importance of breaking down exactly how a wrestler penetrated your defense- the underlying presumption is that if you perfect position, no one should be able to penetrate your defense.
 
Our wrestling room has a video area that we use to our advantage.  The video archives include matches from 15 World Championships as well as numerous tapes from past Olympics.  We also have the most recent World Championships on DVD because the rules seem to be constantly changing with regards to freestyle/Greco. It is extremely important to be up-to-date on the new rules, especially the definition of the clinch, zone scoring, and partier offense and defense.
 
On the Wednesday after NCAA’s, we had a meeting with our strength and conditioning coordinator who laid out the plan for our off-season lifting.  The term off-season always makes me laugh because we all know that there really cannot be an off-season if you want to be the very best!  Our 3 day lifting segment was to begin on the Monday after NCAA’s but we knew that some of our bodies needed rest so we altered our days to get the maximum output from our work-out.  Without going into complete detail, I will lay-out a typical week long strength program.
 
The first day started with Olympic lifts (cleans from tray) and was augmented with a dumb-bell snatch.  In between, we did box squats with a one minute rest in between each set.  We were basically combining our lifting with conditioning as our strength coach, Nick Zostautas, was constantly encouraging our guys to keep up their intensity.  He then had the guys do upper-body inclines and push-presses.  He gave the guys 3 seconds to complete 3 reps of 50% of their total max and this would repeat itself for 18 sets.  So, this was a speed exercise where technique and intensity were the focal points.  Nick increased the percentages to 52% and then 55% in progression.  This process is amazing to go through; many times other athletes at NU just watch us in disbelief as we practically sprint from station to station.  Rev Hypers were next and that was a heavy lift with 10 reps and 9 sets.  Next came tricep extensions at 10 reps per 9 sets with just 45 seconds of rest in-between.  Finally we focused on our abs and we did our favorite: Romanians.
 
Obviously, if I went through the entire lift it would take up a substantial portion of the article so I will abbreviate day two and three.  Day two was comprised of floor presses (we do Olympic style lifts in each work-out), pull-ups, one arm dumb-bell rows, dumb-bell military press, bent row, and a one-minute timed bench.  We again finish the day with our abs.
 
Admin Note:  Yes!  Olympic style lifts are a must.  But very few are willing to pay the price(pain) to do these, preferring the much less beneficial dumbbell curl and chest-fly  routine.
 
Day three was meant to burn out the legs.  Normally, this would be our Friday lift as we give the guys the weekend to recover before we hit it hard in the weight room again on Monday.  Front squats, RDL’s, walking lunges, individual leg lunges and abs were on the docket.  On Saturday and Sunday, after a lifting week like this, we encourage our guys to get a run in or to hit the hydro pool to regain flexibility and let their muscles recover.  Running on the lake front is not so bad when you have a beach to relax at after you complete your work-out!
 
On the alternate days of lifting, we hold club practices at the Ken Kraft Wrestling Complex on the Northwestern campus.  http://nusports.cstv.com/sports/m-wrestl/spec-rel/nw-kraft-wrestl-center.html  This would be similar to Cleveland area’s Eagle Wrestling Club held at St. Eds.  We have World Champions (Bill Scherr) and NCAA Champions (Ryan Bertin) helping our guys and area wrestlers with technique.  In addition, our Wildcat Club Staff increased this year with the addition of NCAA Runner-Up and 2006 USA Wrestling Freestyle Coach of the Year, Sean Bormet.  His Overtime School of Wrestling staff is also represented by NCAA Champion John Kading and 2000 Olympic Trials Runner-Up, Kerry Boumans.  http://www.overtimewrestling.com
 
We believe that it is of the utmost importance to surround your team and club members with outstanding competitors and coaches who can adjust their styles to your training needs.  Because the Overtime School of Wrestling is located in nearby Naperville, Illinois our guys have the option of training at their off-site location.  Coach Bormet even arranges for training camps prior to the U.S. Open and the World Team Trials.  We couldn’t have a better training situation.
 
The club practices that we view most helpful are those that contain all of the important training elements:  Technique sessions, video break-down, live and situational live wrestling and conditioning.  In the spring and summer it is imperative that you hit all of these areas.  How many times have you gone to an open mat session where guys drill for 10 minutes and then immediately they want to wrestle live for 50 minutes?  Not to mention, their off-season shape is not what it should be so the goes really aren’t that productive.  My advice to you is to find that one person that has the same objectives and goals that you do. Make certain that you guys drill and pick-up new techniques during the spring and summer so that you can implement them in the fall and winter.
 
Our technique days leading up to our competition were varied.  After our lifts on Mondays, Wednesdays and Fridays we would have 45 minute technical sessions sponsored by our Wildcat Club Coaches.  In these sessions, we would focus on controlling the mat space and taking our opponents out of position.  The intensity of these work-outs are not through the roof but we don’t want them to be; we want to take-in new ideas and new concepts.
 
Tuesday and Thursday are meant for going hard.  Thirty to forty five minutes of drilling, 30-45 minutes of live wrestling and 15 minutes of conditioning.  One of our favorite forms of post-practice conditioning is to use kettlebells to get a full body work-out. This might seem like over training to some people, but when you are training for competition, you have to be ready.  Furthermore, being in shape for the whole year will limit the chance of injury.
 
If you strive to be the best; repetition throughout your drilling is imperative.  In addition, our staff at Northwestern believes that you need to implement new training styles and techniques during the spring and summer.  It helps keep wrestling fresh in your mind.  If you want to see a wide-variety of styles, attend a wrestling camp in the summer.  Remember, when you choose the camp, do some research.  Will the clinicians be ones that want to be there or will they be guys that fly in for a 45 minute session and then take off?  Finally, make sure that you have fun when you train in the spring/summer.  Wrestling is a difficult sport, perhaps the most grueling due to our weight management and the sacrifices we make.  Knowing this, take some time to reflect on your hard work and be proud that you are a part of the toughest sport in the world. 
 
Admin Note: Remember that Pariano and his Northwestern staff are coming to Mentor Lake Catholic High School on June 18-21, including NCAA Champion Jake Herbert and Ohio studs Ryan Bertin (2x NCAA Champion) Ryan Lang (NCAA Runner-up), and Dustin Fox (NCAA 3rd). You can download an application at: http://grfx.cstv.com/photos/schools/nw/sports/m-wrestl/auto_pdf/OhioCamp.pdf

Comments or questions can be sent to Drew Pariano (a-pariano@northwestern.edu)

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