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Chris Orzechowski

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  1. Chris Orzechowski

    New Web Series for Coaches

    Hey Coach, I am starting a weekly web series that you, as a coach, might find particularly useful. I am going to be interviewing expert coaches from around the country each week to find out how to build a successful program. Each episode is packed with tips, tricks, strategies, and secrets that will help you move closer to your goals. The first episode, with guest Daryl Weber, is up and running. Check it out here: http://www.wrestlingcoachacademy.com/co ... k8eiU.dpbs Thanks!! Chris Orzechowski
  2. Chris Orzechowski

    New NCAA Wrestling Statistics

    Hey guys, I know that people found a lot of value in the first study I published regarding the NCAA Championships Statistics. If you are interested in seeing some new updated statistics with a much more in depth analysis, you can check it out here: http://www.wrestlingcoachacademy.com/de ... sPI4r.dpbs Drop a comment and let me know what you think. Thanks
  3. Chris Orzechowski

    New NCAA Wrestling Statistics

    Hey guys, I know that people found a lot of value in the first study I published regarding the NCAA Championships Statistics. If you are interested in seeing some new updated statistics with a much more in depth analysis, you can check it out here: http://www.wrestlingcoachacademy.com/de ... sPI4r.dpbs Drop a comment and let me know what you think. Thanks
  4. Chris Orzechowski

    Moneyballin' wrestling.

    Hey, I myself have been very interested in the numbers behind our sport. I have been working on a few studies at the high school and college level. My first study can be found here:http://www.wrestlingcoachacademy.com/#sthash.WVz8zar3.dpbs I am currently finishing up a study on NCAA Division 1 Wrestling, and I should have it completed this week. I hope this helps. If there are any specific questions or statistics you would like to see, please let me know. Thank you.
  5. Chris Orzechowski

    Weight/Conditioning

    Hey Blane, My name is Chris Orzechowski, I am a Strength & Conditioning Coach from NJ and I am also a volunteer high school wrestling coach. I think I can offer you some advice that may help you design a program for your athletes. Strength training is extremely important, and should be made a priority. Remember, strength is never a weakness. There are basically two main phases of training for your program: in-season and off-season. Being that it is almost April, I will assume that it is your offseason, so I will explain that first. Offseason Strength Training 3x a week ~1 hour per workout They key to designing effective workouts for your athletes is to keep it simple. Too many coaches have their athletes doing barbell snatches and 1 legged bosu ball stability squats when they have athletes that can't do a good push up or pull up. Your workouts should begin w/ a complex movement: bench variation, squat variation, or deadlift variation. I would stick to these few basic variations: goblet squat, front squat, sumo deadlift, trap bar deadlift, dumbell bench, incline dumbell bench. Next, incorporate some type of explosive movements with these barbell/dumbell movements, for instance 1A) Trap Bar Deadlift 6 x 3 1B) Squat Jump 6 x 8 Make sure your workouts also involve some strongman type movements and also some bodybuulding accessory type movements: 2A) 1arm Dumbell Clean & press 4 x 5 each arm 2B) Barbell Bent over Row 4 x 12-15 You can also throw in some bodyweight movements and weighted carries, think about Milo of Croton here: 3A) Sandbag Carry 4 x 200 feet 3B) Walking Lunge 4 x 20 steps w/ dumbells 3C) Push Ups 4 x sub max Finish up with some weakness work for your grip and abs 4A) Dumbell Hex hold 3 x max time 4B) Planks 3 x max time This is just a sample offseason strength building workout. For inseason you can keep it a lot simpler. Workouts should be about 20-30 mins long 1-2 times per week, get in, hit what you need, and get out. Here's a sample inseason workout: 1) KB or DB Goblet Squat 5 x 5 2A) Rope Climb 4 x 1-2 trips 2B) Weighted push ups 4 x sub max 3) KB Swings 4 x 8-12 4A) Grip 3x 4B) Abs 3x Again, this is just a sample of one possible workout you can do. Don't be afraid you let your wrestlers go heavy, they are strength athletes. They have to be strong. As long as you stick to basic power movements: squat, dead lift, bench, overhead press, jump, lunge, heavy carries, sled dragging, and throws, you should be good to go. Don't make it complicated. The basics will always prevail. Fit this in when you can. Mix it up, sometimes hit it before practice, sometimes hit it after practice. You will find what works best. By the way, there are also a lot of ways to improve your guys strength within your practice room, without any equipment. If you'd like to hear about these methods, please visit my website http://www.wrestlingcoachacademy.com/ and I would love to help you out. Chris Orzechowski www.wrestlingcoachacademy.com
  6. Chris Orzechowski

    Weight/Conditioning

    Hey Blane, My name is Chris Orzechowski, I am a Strength & Conditioning Coach from NJ and I am also a volunteer high school wrestling coach. I think I can offer you some advice that may help you design a program for your athletes. Strength training is extremely important, and should be made a priority. Remember, strength is never a weakness. There are basically two main phases of training for your program: in-season and off-season. Being that it is almost April, I will assume that it is your offseason, so I will explain that first. Offseason Strength Training 3x a week ~1 hour per workout They key to designing effective workouts for your athletes is to keep it simple. Too many coaches have their athletes doing barbell snatches and 1 legged bosu ball stability squats when they have athletes that can't do a good push up or pull up. Your workouts should begin w/ a complex movement: bench variation, squat variation, or deadlift variation. I would stick to these few basic variations: goblet squat, front squat, sumo deadlift, trap bar deadlift, dumbell bench, incline dumbell bench. Next, incorporate some type of explosive movements with these barbell/dumbell movements, for instance 1A) Trap Bar Deadlift 6 x 3 1B) Squat Jump 6 x 8 Make sure your workouts also involve some strongman type movements and also some bodybuulding accessory type movements: 2A) 1arm Dumbell Clean & press 4 x 5 each arm 2B) Barbell Bent over Row 4 x 12-15 You can also throw in some bodyweight movements and weighted carries, think about Milo of Croton here: 3A) Sandbag Carry 4 x 200 feet 3B) Walking Lunge 4 x 20 steps w/ dumbells 3C) Push Ups 4 x sub max Finish up with some weakness work for your grip and abs 4A) Dumbell Hex hold 3 x max time 4B) Planks 3 x max time This is just a sample offseason strength building workout. For inseason you can keep it a lot simpler. Workouts should be about 20-30 mins long 1-2 times per week, get in, hit what you need, and get out. Here's a sample inseason workout: 1) KB or DB Goblet Squat 5 x 5 2A) Rope Climb 4 x 1-2 trips 2B) Weighted push ups 4 x sub max 3) KB Swings 4 x 8-12 4A) Grip 3x 4B) Abs 3x Again, this is just a sample of one possible workout you can do. Don't be afraid you let your wrestlers go heavy, they are strength athletes. They have to be strong. As long as you stick to basic power movements: squat, dead lift, bench, overhead press, jump, lunge, heavy carries, sled dragging, and throws, you should be good to go. Don't make it complicated. The basics will always prevail. Fit this in when you can. Mix it up, sometimes hit it before practice, sometimes hit it after practice. You will find what works best. By the way, there are also a lot of ways to improve your guys strength within your practice room, without any equipment. If you'd like to hear about these methods, please visit my website http://www.wrestlingcoachacademy.com/ and I would love to help you out. Chris Orzechowski www.wrestlingcoachacademy.com
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