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Highlands Wrestling Club Blog

If you don’t have time for a lengthy read, expand your wrestling knowledge bit by bit with appetizer sized blogs.  A blog is a short, easy to digest paragraph or two about anything that has to do with the sport of wrestling.  Do you have an interesting story about your last meet or learn something new on the wrestling mat?  Share it with our club in this blog!  Our blog section is open to whoever would like to contribute, as long as entries are quality information and specific to wrestling.  Check back with this page regularly; blogs are constantly being added and some are even from our coaches.  Click the link below to submit a blog entry; all entries are edited before being published.

  1. Why learn Freestyle/Greco wrestling….
    · These are the styles used in the Olympics and international competition. If you want to compete beyond HS/College, you will have to be good at this type of wrestling.
    · Many NCAA champions (Kyle Dake, David Taylor & Logan Stieber to name just a few) have all had Greco-Roman experience and success.
    · 77% of all IHSA AA State Champions from the last 5 years participated in USA Wrestling’s Cadet or Junior Freestyle Nationals during their high school career.
    · Many of the VA & TN State Champions you will face during the season train Freestyle/Greco in the Spring. Daryl Weber, former coach of Christiansburg & father of 45 State Champions says EVERY one of his State Champs wrestled Freestyle or Greco-Roman during the spring season.

    Don’t be concerned that Folkstyle/Greco Roman wrestling is too different than what you know. The fact is nearly all of what you learn w/Coach Kemmerer will translate into more maneuvers and wins on the Folkstyle mat. Another important fact to acknowledge is no one in our area teaches this material. This spring session is a great way to expand your wrestling arsenal with moves nobody else knows, giving you a definite edge. If you want to surprise your opponents next season, learn Folkstyle & Greco wrestling w/Coach Kemmerer this spring. This information is brought to you by, your premier source for wrestling shoes, kneepads, hygiene products or any other wrestling gear you could ever want or need.

  2. If you want to get bigger and stronger for wrestling, body weight exercises like pull-ups and push-ups will only get you so far. To make a real difference, you have to lift weights! However there’s a lot more to it than just getting a stronger bench press. If you lift weights incorrectly, it will not be effective. With improper technique you can easily get hurt and then you won’t be able to wrestle. With an unbalanced program, you can also easily over train and actually make negative progress! This is why if you want to get bigger and stronger for wrestling, training with the HWC this spring is the best thing you could do. Our weight lifting program is perfectly balanced and designed to not only make you bigger but stronger for wrestling as well. Highland’s Spring Season Training program includes specific weight lifting focused on building functional power and explosiveness as you will need it on the mat. We attack strength training from two angles... 1. A progressive overload system with exercises performed to raise up core strength, grip strength and overall body strength, and 2. A strength/conditioning program designed to build power and explosiveness for certain wrestling maneuvers and positions you will get into during a match. After this program, you will surprise your opponents with not only a bigger, more muscular physique, but also a more dominant performance on the mat! The HWC Spring Training Program is sponsored by, Highland’s premier source for wrestling singlets, shoes, gear and apparel.

  3. After a long wrestling season, it’s smart to take a little time off to rest and replenish both physically and mentally. However too long of a break and you will quickly get behind your opponents who are hungrier than you. If you want to be good enough to win a state tournament or get a college scholarship, you must do what the top wrestlers do. This means training all year round and taking as few breaks as possible. The top guys don’t play baseball or football, they only train wrestling and they do it all year with as few breaks as possible. It’s an easy equation; if you wrestle a lot more than your opponents, you will eventually surpass the skills of many. By the end of the season, if you’re feeling burned out mentally and/or physically then by all means, time off is in order. However remember the kids who beat you this year and keep them in the back of your mind while you’re resting. Realize that they are most likely continuing to train and getting better while you are not. If you want to be in the top three spots at every tournament you compete in, then take as little time off as possible and get right back into it. While this level of commitment is not for everyone, it’s a definite reality if you want to be a top wrestler. This training information is brought to you by, HWC’s premier source for the best wrestling gear and fight apparel.

  4. is beginning a new sponsorship program exclusively with the Highlands Wrestling Club. While our company is still just starting, we cannot afford to sponsor everyone... but we want to and one day hopefully we will! HighlandsFightGear is rapidly growing and we will always be looking for HWC and Falcon wrestlers to sponsor. A sponsorship with our company means discounts, free wrestling gear and the bragging rights that come with being an athlete that's good enough to have a sponsor! Here's a short list of what we're looking for to be sponsored by
    1. Only athletes fully committed to wrestling should apply. You must wrestle all year round. If you play any other sports (in place of wrestling), it's a no-go.
    2. We're looking for tough guys...
    You don't have to win every tournament, but you should be winning more than losing. We want you to be wearing our logo when your hand is raised on the winner's podium. 
    We want aggressive wrestlers who push the pace, aren't afraid to shoot in and take chances in a match. During training, we want to sponsor the guys who push themselves harder than everyone else; the guys that treat every drill like a dogfight and leave every practice with nothing left in the tank.
    3. You also have to get good grades and act like a gentleman on the mat. We won't sponsor kids who make less than B's and we don't want kids wearing our logo if they throw tantrums when they lose.
    4. You must be a yearly member of Highlands Wrestling Club. This means you join for a full year at a time (HWC Elite Membership) and train with the club through the off season as well. Our company sponsors and supports the HWC and we want to help other people who are committed to doing the same.

  5. If you find yourself weighing in light for your weight class, the coach might recommend you to gain weight. Unfortunately, gaining weight during the season will only be water weight and you will still be a smaller athlete in the weight class. If you want to be a bigger athlete, you must gain quality muscle so you are actually bigger compared with other similar size athletes. While you can eat more during the season and produce a heavier scale weight, without eating and training a certain way, you will not put on muscle and the larger scale weight is only the weight of food you’ve put in your stomach and water weight. Putting on good quality muscle requires lifting weights and eating excess calories to provide the body with extra building blocks it can use to produce more mass. Logistically, this can only be done in the off season while there’s time to focus on this. During the season, it’s impossible to gain good muscular size when you’re always having to stay at the same bodyweight (and eating sparingly to do this). It’s also nearly impossible to get bigger during the season while you are wrestling for several hours nearly every day as this burns an incredible amount of calories and leaves nothing left for building. If you want to wrestle the next weight class up, spend some time in the weight room and eat to grow during the off season. Use the season to cut off the bodyfat, focus on wrestling and strategies you need to win. This training tip is brought to you by, HWC’s premier source for wrestling shorts, apparel and all the gear you need to compete and train.

  6. If you’re new to wrestling you may not be familiar with what type of gear you will need. First you will need wrestling shoes so you will be allowed on the mat for practice. Wrestling shoes have a special soft sole designed specifically for the rubberized surfaces of training mats for the best performance and also prevention of damage to the mat. It’s OK to wear socks for your first few practices, but wrestling shoes must be worn very soon or the lack of traction will hinder your learning. At some point you will also need headgear. These are protective pads for guarding the ears against injury while wrestling. Younger wrestlers can get away without headgear for a while without damage to their ears, however it won’t be long before they must have it. In the beginning, wrestling headgear is optional at most of the meets you will attend, yet the big tournaments will require it. The HWC often competes at large competitions and you will want to be used to wrestling with it on by the time you get there. Despite their excellent protective benefits, few athletes wear headgear during practice, however this is a very smart practice to get used to. There are several styles of headgear available including youth and adult sizes, but most youth can wear the adult sized ear guards. The best way to purchase headgear is to try it on first to make sure it’s not too uncomfortable. Get the best wrestling headgear from online or you can contact Dan Levesque ( We can bring you a sample of the headgear you want so you can try it on and make the best decision.

  7. In many cases, the wrestler with a greater intensity tends to overwhelm his opponent who can't seem to match the same level. Just like all of your wrestling techniques, you can improve and learn to increase your intensity with practice. Being able to turn on a high level of intenisty at will is a powerful skill you must try to develop if you want to be a great wrestler. At some tournaments, you will need to be able to turn your intenisty level on and off 5-6 times/day! Only much diligent practice and hard conditioning will give you the stamina to do this like you will need during a tournament. Develop your intensity levels (and your ability to summon them at will) during wrestling practice. You can do this by always going as hard as possible in training. Unless the coach tells you to drill at a certain level (like 40% for ex.), then you should strive to constantly push the envelope as hard and fast as possible. Stop training less than what you can because you're trying to keep some reserves for the rest of practice! Come at your partner like you're trying to kill him and it will make you both better. Leave every practice with absolutely nothing left in your tank and you will be well prepared for combat. Make total exhaustion your goal from each time you enter the training room.

  8. In weightlifting, it pays to train with partners who are more advanced than you. This can help you learn better technique and forces you to step up your game. It also lets you see how much more intensely people who are stronger than you train. This is also the same in wretling. It's extremely important to not just compete in tournaments, but go to big tournaments. Don't sell yourself short and skip the big meets because you're not good enought yet. It's important to attend advanced tournaments and training camps to watch how really good wrestlers battle and the higher intensity level they bring to the mat. If you want to be as good as the best wrestlers, you will have to match their intenisty level and training methods. If you never see this, you will be in for a big surpurise at your first big tournament. Not only are big meets important, but attending as many as possible before high school is a smart strategy. The greater intensity of high school wrestling is often a shock to many freshmen who are unfamiliar with the faster pace at this level. Getting accustomed to this as early as possible in K-8 will make for an easier transition into the big leagues. This training tip is brought to you by, HWC's premier source for all wrestling gear, including shoes, headgear, awesome sublimated wrestling singlets and hygiene products.

  9. If you want to rev up your season this year, join the HWC pre-season training program. We have a killer system that addresses all aspects of improving your game. Our program is a unique combination of strength training, high intensity wrestling and innovative conditioning to produce an athlete that’s faster, bigger and more technical on the mat. The HWC pre-season training program is broken into three phases leading up to the start of the season. The first phase focuses on absolute power for muscular size and strength. As we get closer to the season, our program switches to a second phase focusing on strength endurance to build a type of toughness and hardening for the body. Examples of this type of training include exercises taken from crossfit, strongman events, powerlifting and mma conditioning. The last 4-5 weeks of our program leading up to the season we focus on developing/honing explosive speed, agility and cardio so your lungs are far ahead of everyone else’s when the season starts. Scheduling consists of wrestling specific weight lifting on Mondays and Wednesdays and wrestling on Tuesdays and Thursdays. Fridays are special strength conditioning days on the wrestling mat to put it all together. While all this is going on, we’re preparing for several qualifying tournaments and the Super 32, one of the biggest meets in the country. If you want to get bigger, faster, stronger and hone your skills to black belt level before the season even starts, join the HWC pre-season training program! It only costs $149, a huge bargain price for the amount you will learn and much better you will get. Get completely equipped for your pre-season program by shopping at, HWC’s premier source for wrestling shoes, singlets, headgear and hygiene products.

  10. As you go through school and the body is still growing, it’s normal to have to move up weight classes each year.  Invariably, you’ll be facing larger boys the further you get in school.  If you’re nervous about facing larger, stronger opponents, then weight lifting is in order.  The problem is there is no time or energy to do this during the season as all efforts must go toward wrestling.  If you want to add muscle to your frame for wrestling, the best time to do this is in the off season and pre-season months.  Keep in mind building muscle takes dedication to a rigorous training schedule that must be consistent for months.  While performing weight lifting at least 3-4 times a week, it’s also important to keep on the wrestling mat at least twice a week to continue to improve your skills and keep in condition.  For the best carry over to the mat, make sure your weight lifting program is balanced and put together specifically for wrestlers.  Weight lifting programs that are performed haphazardly or without a proper coach can quickly lead to overtraining and even injury.  If you’re looking to get bigger, faster and stronger for next season, join the Highlands Wrestling Club for our pre-season training program.  We have an awesome system of sports specific weight training combined with wrestling practice that’s nearly guaranteed to improve both your athletic performance and wrestling skills.  This training tip is brought to you by, your premier source of wrestling gear, fight shorts and awesome apparel for training in.

  11. When your wrestler walks through the door after practice does he leave a trail of wrestling gear, clothes, and shoes behind him? Have you ever driven three hours to a tournament only to realize your wrestler forgot his (fill in the blank)? We all know the local Wal-mart does not have wrestling gear! These are problems that every wrestling parent has faced at one time or another. A good wrestling gear bag is the solution to all your wrestler’s panic stricken moments spent digging through the back of the car searching for headgear or a mouth guard. There are many bags to choose from to suit any style or preference. Wrestling gear bags, back packs or large wrestling duffle bags will insure your wrestler has all his stuff (and there is a LOT of stuff involved with wrestling!). Some bags have separate compartments for shoes so the rest of his gear doesn’t end up smelly. Others offer waterproof areas for storage of wet clothing, towels, and shower gear. The best bags offer shoulder straps so you can carry your bag as a back pack. Help your wrestler keep all his wrestling equipment neatly together and stored in his bedroom (not in the Living room, Hallway, entryway…) with a good wrestling gear bag or cinch sack. The wrestling gear bag will help prevent those terrified moments when your wrestler thinks he has forgotten his headgear because all of his equipment will be neatly packed in his very own bag!

  12. For most people, the grind of hard training keeps them from wanting to go to the gym and stick with a program. This keeps most people from ever really reaching their full physical potential; most people are ‘under trained’. However there is a much smaller segment of the population who are ride the line of the other extreme – exercising too much. In our small area, there is a limited amount of people who are interested in being top wrestlers. This means there aren’t always opportunities to train or partners to practice with whenever you want. When you have the chance to train or compete, you’d better take it because you might not get another chance later. Sometimes these opportunities hit all at the same time and we end up crossing the line into overtraining. Overtraining is dangerous for athletes because it causes them to lose progress, making them sick or even injured. Symptoms of overtraining include fatigue, loss of appetite, weight loss, slower recovery time and frequent nagging injuries. If you can recognize overtraining in its early stages, the remedy is easy; a few days off usually does the trick. Most athletes (and coaches) who are not savvy with recognizing this problem often end up getting injured and suffering significant down time. A good coach who knows how hard you train and is familiar with your schedule will be able to head this problem off ahead of time by planning for down time or including breaks within your training program. Beware of ‘old school’ coaches with a tough guy army sergeant attitude that thinks everyone is a wimp and should push through pain at all times. There’s more to coaching than just pushing. As one step further, here is some information and links on the subject of exercise addiction…
    ‘We’re always being told how good exercise is for us, which is why, when someone claims to be suffering from exercise addiction, it’s often not taken seriously or considered a ‘positive’ addiction. However, too much exercise can negatively affect both our bodies and minds, causing more harm than good. Exercise addiction occurs when an individual gets addicted to the feeling that exercise gives them. Exercise not only directly triggers the release of endorphins, it also improves our physique and outlook on life, giving us achievable goals and providing us with visible progress. These feelings can combine and make working out addictive; this is where exercise overtakes every aspect of your life and starts to impact on relationships with others. It’s often linked to eating disorders because of its obsessive nature and ability to burn calories. This is how exercise addiction can affect our mental state because it takes over your thoughts and becomes a compulsion; if you don’t work out, don’t exercise enough or don’t exercise to your high standards, you feel incredibly anxious and begin to panic. You may also feel as if something bad may happen if you don’t exercise. For more on the signs of exercise addiction, visit this article.’
    This training information is brought to you by, the HWC’s premier source for wrestling shoes, kneepads, singlets and wrestling headgear.

  13. If you have a wrestler at home you know that these guys need to eat. However, so often we find our wrestler needing to cut weight for a tournament.  How do we find a balance between healthy food and the calorie intake a wrestler needs to keep going? I find the best way to keep my wrestler from running out of steam is to feed him healthy options, but often to keep him from feeling hungry.  It is never a good idea to suddenly and drastically restrict calories or fast to drop weight as this can adversely affect performance.  They may make weight at the tournament but they will be weak and not in top performing condition. During wrestling season we all eat a little healthier around our house. I usually try to pack his lunch for school. Often the choices offered by school cafeterias are too high carb/low protein to properly fuel a wrestler and help him cut weight.  I also pack a light snack he can eat quickly before practice.  His lunch will consist of a chicken breast, sweet potato, broccoli.  His snack may be three to 4 ounces of lean turkey and an orange or a half cup of grapes.  It is so important to have healthy snacks and meal options so as not to tempt our guys to stray from their goals and have to cut too much weight too quickly. A healthy diet is the key to keeping them from losing muscle and strength during wrestling season. Don’t allow too much weight gain during the off weeks and they won’t have to adopt unhealthy methods to drop weight before a tournament. This information is brought to you by, HWC's premier source of top wrestling supplies including shoes, knee pads, wrestling singlets and the coolest apparel.

  14. Let’s face it, All wrestlers are going to get some sort of skin lesion or infection at some point in their career.  Ringworm, Impetigo, MRSA, and more…all of these can be passed from one wrestler to another.  These skin issues can be devastating to a wrestler.  They can keep them off the mat for an entire season if not treated promptly and correctly.  They can even require harsh prescription drugs to treat them and leave scars on their body.  There are many treatments out there for skin issues.  The best solution is to never get the infection.  There are so many products available to protect our wrestlers from these creepy crawlies.  Start with barrier foam. This is applied before they even hit the mat.  It creates a layer on the wrestler’s skin, preventing contact with the infected area on their partner.  This keeps the infection from ever getting on him/her.  The next step is disinfectant wipes.  I like Defense brand. They are all natural and less harsh than some of the chemical disinfectants available.  As soon as the wrestler finishes with his match he just wipes down his exposed skin, wiping away any contagions he has come in contact with. These are especially convenient when travelling to tournaments where showers are not available.  The next step in prevention is soap and body wash, again I like the defense brand because of the lack of harsh chemicals.  The soap and body wash can be tossed in the wrestler’s bag and used immediately after practice or a tournament where showers are available. If you want to keep your wrestler free of skin issues and on the mat as much as possible use these preventative products and rest a little easier! 

  15. If you haven’t wrestled much after the season ended because you were in other sports or just took a break, pick up your training again several weeks before going to camp. Most camps require that you show up in shape, and if you're not, you're going to have a rough camp. You’ll get much more out of camp if you show up in shape. Here’s how you do it. At least 3 weeks prior to your camp, get back in the wrestling room twice/week until camp starts. At 3 weeks out, start improving your cardio shape as well with sessions of running, interval training, sprints, etc. At week 3, do two cardio sessions at 30 min. each. At week 2, do one 30 min. session and two 40 min. sessions. For the week right before the camp (week 1), do one 40 min. session and two 45 min. sessions of cardio.
    Here’s an example..
    3 weeks out from camp
    Monday – Cardio 30 min.
    Tuesday - Wrestling
    Wednesday – Off (Weights?)
    Thursday - Wrestling
    Friday – Cardio 30 min.
    Saturday - Off
    Sunday – Off (Weights?)
    2 weeks out from camp
    Monday – Cardio 30 min.
    Tuesday - Wrestling
    Wednesday – Cardio 40 min. (Weights?)
    Thursday - Wrestling
    Friday – Cardio 40 min.
    Saturday - Off
    Sunday – Off (Weights?)
    Week before camp
    Monday – Cardio 40 min.
    Tuesday - Wrestling
    Wednesday – Cardio 45 min. (Weights?)
    Thursday - Wrestling
    Friday – Cardio 45 min.
    Saturday - Off
    Sunday – Off
    Don’t forget weight training either. In case you train with weights as well, this is also added into the above schedule to see the best times for incorporating this. This training information is brought to you by, HWC's premier source for wrestling gear supplies and apparel.

  16. Whether you’re going to a commuter camp that you can go home everyday or attending a sleep over wrestling camp, don’t forget your soap! One of the best things about wrestling camps (besides all the great instruction), is you get to practice with tons of new partners! Training with different partners is absolutely essential to getting better in wrestling and camps always provide this. If you go to a camp with a group of your buddy’s from the team, make sure you split up and get your hands on other partners. Don’t just stay with your buddy because you don’t know anyone. In the best camps, the coaches will often pair you up with several good partners to train with but in case they don’t, search for a new friend at camp. Since you’ll be wrestling tons of new people and often on different mats than what you’re used to, it’s extremely important to be using your Defense soap to prevent getting a ringworm infection or contagious skin disease. Use your Defense soap every time you shower after workouts, every day. It’s also an excellent idea to use anti-bacterial wipes in between camp training sessions. As you get breaks for meal times, give your skin a quick wipe down with antibacterial wipes and use barrier foam when you come back for your next session. You can get these products very affordably at

  17. Wrestling camps are a great place to improve your skills over the summer and get ahead of your competition. While some camps are designed to help your technique, while others are to help you get in better shape; all will make you a better wrestler and you should enroll in as many as you can afford. It’s also smart to prepare ahead of time for the camp you’re going to attend. Showing up for camp already in good shape will ensure you get the most out of it. When you’re out of shape, you can easily waste valuable camp training time being gassed out or struggling to keep up. When you know you’ve got a camp coming up, start increasing your training to improve your lungs so you’re fresh and ready to go at camp. Take about 3 weeks in advance to start doing cardio and showing up more to the wrestling room to brush up on technique and get in wrestling shape. It’s also important you show up to camp with the right supplies. Bring several t-shirts with you during the day as you will go through numerous. It’s kind of refreshing to put on a dry, clean shirt in the middle of your sessions; it will make you feel better and help avoid heat and skin rashes. Wearing compression shorts either under your training shorts or as your main clothing is also a smart idea. Wrestling camp training sessions will often last all day and if you don’t wear some type of compression short, chaffing on the inside of the thighs is extremely common and can make your camp experience quite uncomfortable. Check out a great selection of the best compression shorts for sale at cheap prices at and get ready for summer wrestling camp!

  18. Each time you train in the gym, whether it’s weights or on the mat, you have a certain period of time while you’re in there to get us much work as possible done and get the most out of it. If you can get more out of each session, your progress and growth will be much faster. Out of 10 training sessions, if your competitors have all 10 out of 10 as extremely productive and pushed to the limit, they will beat you if you only had 6 out of 10. If you want to be far ahead of your competitors, strive to get much more out of each training session; train like it was your last every time you show up. The best way of doing this is to train for your training sessions. This means doing certain things (in and outside the gym) that will allow you to be more recovered, more ready and fresher for your next training session. Proper rest and correct nutrition are essential for the fastest recovery times. If you can heal/recover faster than your opponents, you can ultimately train harder and more often than them. Adding rehabilitative measures into your training system is extremely smart and will keep you training longer and healthier. This means including days off, lighter training days and workouts specifically designed for recovery into your program. Body work such as massage/deep tissue and ice/heat baths can also aid in faster recovery times. Regular chiropractic care is must to keep you free of pinched nerves, pain and muscular imbalances; these problems are common to all athletes and if you’re not under chiropractic care as an athlete, you’re FAR behind everyone else. Finally, prepare mentally for each training session you attend. Whether this means requires some regular thought all day, a few minutes of meditating right beforehand or simply listening to your favorite tunes in the car on the way to the gym, take some time to get your mind ready so you have better focus for your training session. This training advice is brought to by; HWC’s premier source for wrestling equipment, fight shorts and awesome combat apparel.

  19. When developing as a wrestler it’s important you strive for a balance in both your physical conditioning and technique. An example of this can be seen in an athlete who’s out of balance physically; he has much muscular strength but he’s too slow and getting beat by wrestlers who move faster. The answer is to add extra training to develop more speed and explosiveness; this will fix the weakness in his system. Your wrestling technique should be viewed in the same manner. The best strategy is to have certain ‘go to’ moves to cover all aspects of your game. You should have a favorite takedown, pinning combination and an escape that you’re confident with and well-practiced in. Most athletes however shy away from their weaknesses rather than attack them, often spending the most time on the things they’re already good at. This is because it’s easier to get better at the moves you’re already proficient in than it is to work on things that take you out of your comfort zone; taking the path of least resistance is just human nature. You have to be brutally honest with yourself when evaluating your strengths and weaknesses to really seek out where you need work. A good coach who can evaluate the weaknesses in your game is invaluable in helping you mold a training program to keep you continually getting better. If you want to reach the next level in your wrestling skills, work on areas you know are weak and ask your coach to help find more. Then practice them until they’re second nature and show definite improvement. This training tip is brought to by, your premier source for the best wrestling shoes, kneepads, headgear and apparel all for sale at discount prices.

  20. The best coaches in wrestling (or any other sport) have an ability to cater to the individual athlete’s needs. It’s important for a coach to be able to connect with a student on a mental and emotional level for communication to be most effective. A coach that connects with the players of his team is able to keep them inspired and motivated to keep getting better, even through the toughest training. While a coach should be tough so whining isn’t allowed to creep in and change what happens during practice, he should also be willing to switch gears at the right time to cater to an athlete who needs rest, is over-trained or gets hurt. The best coaches are able to evaluate their students on a continual basis to help determine their strengths and weaknesses. A coach who really understands training is then able to cater a training program to individual athletes to help target and improve their weaknesses. At Highlands Wrestling Club, we are extremely lucky to have the coaches that we do. While they are still considered young, all our coaches are wise beyond their years and excellent teachers, motivators and mentors. If you’ve participated in other sports over the years and had a chance to be coached by others, you will notice few have the skills and patience that ours do. If you love the coaching you get at HWC, support our coaches and club by donating your time and money so we can continue to encourage them to stay with our program and make it grow bigger and better! This information is brought to you by, the main source of wrestling equipment, apparel and training supplies for Highlands Wrestling Club.

  21. Compared to other sports, wrestlers keep some of the busiest training schedules you will find. A wrestler’s first priority is getting to practice and maximizing his time on the mat. You can develop most attributes you will need to be very successful in wrestling by just going to practice (and having a good coach who understands training). You can go a long way in wrestling with speed, agility and great technique. When an athlete wants to excel further in certain areas, he may need specialized work outside of the wrestling room; the challenge is finding time to do this without distracting from your primary training. When it comes to strength, you don’t have to become the World’s Strongest Man to make difference on the mat. If you have limited time, choose your strength training wisely, only training certain areas of the body that will make the greatest difference in your sport. If you want to be a better, stronger wrestler but don’t care about improving your bench press, focus on two areas… your grip and your core. Improving the strength of your grip will make an immediate, noticeable difference on the mat, not to mention raise up the overall strength of the entire body without focusing on anything else (but grip). Strengthening your core includes development of the lower back, abdominals, obliques, hips and glutes. These muscles will not only protect you from injury but give you immediate explosive power for mat returns, takedowns, escapes and arching out of certain pins. This training information is sponsored by, the best place to get all your wrestling gear and training supplies.

  22. In the springtime after wrestling season is over, you have an important decision to make… do you want to be a wrestler who’s always in the top 3 or are you OK with hit and miss placements and being a wrestler who’s just ‘pretty good’? While many athletes who wrestle desert the sport after the season to play baseball or take some time off, the best guys continue to grind. Sure you can take a week or two off if you’re feeling burned out after a hard season. There’s nothing wrong with giving yourself a couple weeks to let the mind and body rest so you can start your training back fresh and excited to get after it again. But if you think you can get as good as the guys who win titles and top 3 placements at big meets by playing other sports or resting until the season rolls around again, you’re sadly mistaken. There’s no question about what the wrestlers who win state titles are dedicated to. These athletes do not play baseball in the springtime, nor do they play football in the fall, they only wrestle. When the season is over, they continue to wrestle several times/week as well as attend wrestling camps, compete in open tournaments and even travel to train with other tough guys at different gyms. When you wrestle in the spring and summer, not only do you get more practice but you will also get better from having better training partners. As most of the ‘season only’ wrestlers have dropped out until next November, only the wrestlers who are truly committed to the sport continue in the spring and these are the ones you will train with off season. This training tip is brought to you by, the best place to buy wrestling shoes and all your supplies at discount prices.

  23. It’s common for new wrestlers to lose their cool on the mat. We’ve all seen a young wrestler acting poorly after losing at a tournament; throwing a fit in the corner and then hopefully getting disciplined by his dad or coach. You never see this kind of behavior in top 3 placement athletes. It doesn’t mean these wresters didn’t start out this way, but the fact is somewhere down the road, they learned how to control their emotions. Controlling your emotions on the mat is one of the most important life lessons you can learn in the sport of wrestling. Being able to control yourself in a situation that would normally make your blood boil will make you an extremely powerful person. You will use this skill many times in your life and it will nearly always allow you to either come out on top or help distinguish yourself as a person with integrity and intelligence. The intelligent person analyzes first, then reacts, however in most people this is a learned skill. It’s natural to react first, however this is what people do when they have no (or very little) self control. Wrestling is excellent for honing this skill. This information is brought to you by, where you can get the best wrestling gear and awesome, comfortable workout clothes for discount prices all year long.

  24. Many wrestlers use bodyweight exercises like push-ups and pull-ups to get stronger and bigger. For the athlete who’s never lifted weights before, this is an excellent place to start for building up the larger muscle groups of the upper body. These exercises will also give you an introductory, new level of strength previously unrealized. Eventually however, regular push ups and pull ups will only take you so far and you will have to move on to real weights for more significant size and strength gains. To get more out of your push ups and pull ups, try adding weight to your back or hanging it from your waste. Varying your grip width will also change the exercise to hit different parts of the muscle for a more complete development and keep it fresh for the nervous system to recognize it as different. If you have to choose between push-ups and pull ups, push-ups are definitely easier to perform because they require no equipment whatsoever; you can do push-ups literally anywhere you can lie face down on the ground. In wrestling however, there is much more pulling than pushing, so pull-ups would be best choice between the two. If you can’t get to a pull-up bar on a regular basis, going through the trouble of installing one in your garage or a door frame somewhere in your house will pay dividends on the wrestling mat. For wrestlers, pull-ups should be performed at least twice/week in the off season and at least once/week till failure during the season. If you’re not doing this, you can still be a good wrestler, however keep in mind…. Many of the opponents who beat you are! This training tip is brought to you by; the best place to get all your most important wrestling gear.

  25. During the off-season, some wrestlers choose other sports so they can stay in shape for wrestling, in an effort to be more prepared for wrestling when the season comes around again. For example a wrestler who plays soccer in the spring to improve his cardio and agility for wrestling. While the intention is good, this flawed thinking and most often has very little to no carry over to the wrestling mat. The fact is, you can get in excellent shape for soccer, football, etc. and end up having a very good level of conditioning, however when it comes time to hit the mat again in the fall, you will find you’re just as gassed as the people who are starting from scratch and did nothing during the off season. The conditioned athletes will recover sooner, however the improved cardio gained from playing soccer will go unnoticed in the wrestling room. If you want get in shape for wrestling, the best thing to do is wrestle. When it’s the off season and you want to improve your shape for the next season, the best thing to do is continue to wrestle in the off season. If you want to be ahead when wrestling season starts up again, stay on the mat over the summer and during football and you will not only be in shape when you start but your skills will have continued to improve! This training tip brought to you by

  26. There’s no question about how intense wrestling season is. After a long run, it’s important to take a little time off to let the mind and body refresh. Sometimes it’s hard to do this if you’re planning on competing in spring tournaments, especially if you had to make weight all season. If you want to try and gain weight so you can wrestle the next weight class, the off-season is the time to do this. It’s also important that you don’t take too much time off so you start getting stale and out of wrestling shape. When this happens it’s hard to get back into it. After the season is over, take some time off of the wrestling mat but don’t go longer than 2 weeks before you start back to practice. If you’re participating in a weight lifting program to get bigger and stronger, you should still incorporate wrestling at least once or twice a week. Plan ahead for summer tournaments and camps and plan to train for them so you’re not going into anything cold. If you have a camp coming up, pick up your wrestling practices to 3-4 days/week for at least 2-3 weeks in advance of the camp so you’re in shape and can get the most out of it. If you take time out of the wrestling room, remember… there are competitors you will face who never rest and wrestle all year round. At big tournaments, these are generally your top placed guys. If you want to compete with them you must do what they do (if not more) and this means taking very little to no time off. This information is brought to you by

  27. Inevitably, sometime during the season my wrestler will forget at least one of the integral items required for wrestling at a tournament.  Most tournaments do not have shoes, headgear, etc. readily available, and as you may know the local walmart doesn’t carry the required items for a wrestler.  We have to go a bit further to get what our guys need.  It’s best start your inventory check list about two weeks before the actual season starts; cleaning and checking my wrestler’s gear for the upcoming season of competing.  As I’m giving it a thorough cleaning, have your wrestler try on everything to make sure it still fits.  This way if he’s outgrown his wrestling shoes, you still have a couple weeks to shop and order them online and still have plenty of time to go back and forth in case they don’t fit right.  Fortunately, now we have that we can go to, pick out what we want online and tell PJ or the Levesques what we want and they either have it or can get it to you in plenty of time for the season.  For our local club, use this store as a your go to source for all wrestling gear, but you don’t have to order it online.  Shop online, pick out what you want, bring your list to club and we will bring it to you.  This way you can save on shipping costs. 

  28. The weekends during wrestling season are hectic for the wrestler and family alike.  With wrestling, the tournaments are rarely close by and usually involve some time spent on the road traveling.  Long distance traveling plus a long day in a hot gymnasium requires preparedness beyond your basic essentials.  I try to pack healthy snacks for the day for myself and my wrestler.  The concession stands rarely have food that is good for you, much less able to sustain an athlete for an entire day of wrestling, especially if he has to make weight again in a couple days.  Plenty of water and healthy carbohydrates are essential for maintaining high energy levels required to wrestle well during the day.  It doesn’t have to be complicated, just pack a cooler with water, fruit, yogurt, some sandwiches and you are set.  Other good items to include are bagels (cinnamon raisin, blueberry & other fruit flavored types are good), graham crackers, cereal bars, granola bars and different types of nuts or trail mix to snack on.  Pack enough for you, anyone travelling with you, your wrestler and some of his friends.  You will ultimately end up taking much of it home with you but it’s better to be prepared than not.  Planning ahead with food will be healthier for both you and your wrestler.  It is so much better than cold pizza and processed hot dogs that are in abundance at most tournaments!  Keeping your wrestler well nourished will insure a much better day of wrestling and a much happier you at the end of the day!  This nutritional information brought to you by

  29. Few wrestlers have the advantage of weighing in the night before their competition. Most professional fighters and weight lifters do this and it makes a huge difference in being able to fully replenish the body after an arduous weight cut. High school wrestlers often weigh in and then only get about an hour before they have to compete. This makes it very difficult to replenish the body completely enough to make the weight cut worthwhile. The trick is to give the body fast acting carbohydrates and water to quickly fill the muscles for an immediate upcoming performance. If you eat too little or the wrong foods, you will gas because your tank was still empty or you gave it junky fuel. If you eat too much, you will suffer with stomach cramps, bloating and even nausea from being too full. The nerves of getting ready to compete also play a big role in reducing/slowing digestion of food. This is the nervous system’s ‘fight or flight’ sympathetic reaction of your mind getting your body ready for battle. Adrenaline is being produced and blood is shuttled away from the digestive organs and into the muscular system. This is another reason to focus on easy to digest carbohydrates; clean, natural fuels like white rice, sweet potatoes, etc. Eat these foods in small amounts in regular intervals without over eating to avoid the stomach bloat. With such a short time in between weighing in and competing, it’s often hard to eat more than a couple times before your match but get as many in as possible without making yourself sick – this is where it takes discipline. Also eat small meals (depending on how full your stomach is) in between matches if you compete in more than one. This information is brought to you by

  30. Managing your body weight is as a part of wrestling as training is. After cutting weight, replenish the body with food carefully, keeping a close eye on your competition schedule. Manage your body weight, not letting yourself gain more than 8lbs. (10 at the most) so you won’t have to go through a frantic, difficult weight cut at the last minute. Trying to cut 7-8+ lbs. the night before a competition is mentally and physically stressful and is best avoided if possible. While some athletes are better at it than others, the chances of this process leaving you drained, weak and tired for the next day are high. It’s much better (safer and healthier) to drop weight slowly throughout the week whenever possible. If you have 8-10 lbs. to lose and you have 5 days to lose it, you can chip away at it by dropping weight when practicing and dieting throughout the week. After making weight, control yourself during the replenishment process so you don’t blow your bodyweight up to a number that will be hard to handle when getting ready for the next meet. If you’ve made your weight for a Saturday competition and it’s time to eat again so you can perform, don’t go to crazy with calories if you have to make weight again for an upcoming duel on Wednesday. If you replenish the body with clean foods (like rice, potatoes, fruits, etc.), you can have much more of them without doing harm to your bodyweight as compared to junk foods and fast food. For more information about performance nutrition, check out some of the articles posted on this website. This information is brought to you by

  31. If you’re not using wrestling hygiene products as a regular regimen with your training, you’re just waiting for ringworm to pounce on you. This goes for using barrier foam before getting on the mat, wiping skin with antimicrobial wipes after a match and using antibacterial soap when you shower. The best preventive program uses all these products, however any regular use of any of these will help. Don’t forget though that the tiny bacterial bad guys don’t just live on your skin; they also live on your equipment, namely your wrestling headgear. If you don’t clean your headgear once in a while, don’t be surprised if the ref calls you out of a match during a skin check because you have a tiny ringworm spot right next to your ear. After a thorough wipe down of your body, use the same wipes to clean all parts of your headgear. It only takes a minute or two, doesn’t use but one more wipe and is just as easy as wiping down your arms, neck and torso. If you’re going to go through the trouble of preventing skin problems on the body, you might as well be thorough and clean your gear too. To be even more thorough, it’s also not a bad idea to empty your wrestling equipment bag and give it a wipe down as well once in a while.

  32. Only a wrestler understands the popular Cage Fighter T-shirt saying ‘Embrace The Grind’. Some think the ‘grind’ refers to the contact wrestlers experience when they battle, grinding their heads and bodies against each other and on the mat. This is perhaps the literal translation of the word to the outside world, but to the wrestler it means much more than this. The ‘grind’ refers to the all encompassing lifestyle this sport demands. Not only do wrestlers spend hours in the gym with extremely difficult training as often as 6-7 days/week, but this often done on low carbohydrate, low calorie diets to secure a specific weight class. Wrestling is not for everyone; in fact very few have the guts to stay with it long enough to even experience their first win on the mat. There’s a reason why some of the toughest professional fighters in the world started out as high school and college wrestlers. While the constant grind of wrestling turns many away, the athletes who prevail are a special breed who have learned to ‘embrace the grind’. These tough characters know the harder they go, the better they’ll get; they jump at any chance they get to train and work so they can continue to improve. There may be some advanced football programs that produce a few tough athletes, but they will never understand what it means to ‘embrace the grind’ until they throw away their cleats and lace up some wrestling shoes.

  33. If you start getting the first signs of swelling on your ear cartilage because you haven’t been wearing your wrestling headgear, you have to deal with this problem right away. If the swelling stays in your ear for longer than about a week, it starts to harden and may not be able to be removed easily. Most coaches think getting rid of cauliflower ear is fairly trivial and simply needs to be drained with a needle. However, before taking this advice, check the coach’s ear to see if he has permanent cauliflower ear. If he does, he’s probably not an expert about how to prevent this problem! If you speak to a medical doctor ear specialist, you will find out needle draining is a waste of your time. Once the outer portion of the cartilage gets separated and fluid is trapped underneath, the fluid will continue to reproduce until the pocket is completely sliced open by a surgeon’s blade. Draining the fluid off your ear will never fix this problem as it will refill with fluid again in a short period of time – allowing more time for the condition to become worse and harder for a medical professional to fix it. If you start getting the first signs of cauliflower ear, you have to go to an ear specialist immediately. They will do an outpatient surgery where they will use topical anesthesia, cut open the pocket, drain the fluid and put a compression bandage on the ear. The procedure takes less than 30 minutes and is done during a simple office visit. You will be out of training for at least 1 week with a cast or dental dam bandage sewn into your ear. Once more visit with your doctor a week later to remove the bandages and you will be cleared to wrestle again. If you want to avoid this trouble, wear your headgear all the time when training.

  34. If you have to make weight but you’re only a few pounds over, it’s a shame for your coach to pull the plug on you because he says you’re too dehydrated. While it’s common (and often necessary) to restrict your water intake the day of weigh ins if you’re one pound under or right at your weight. This is never a problem… as long as you’re not going into it already dehydrated. If you are, a good coach will recognize the problem and not let you cut until you’re out of the red zone. Wrestlers should never allow themselves to get dehydrated even the slightest bit as this will definitely cause a reduction in strength, speed, coordination and stamina on the mat. If you want to make it easy to drop water weight, the answer is to drink tons of water – all the time. You’re not going to be able to ‘float’ a pound overnight when you sleep if your body is craving water. If you’re even the slightest bit dehydrated, your body will tend to hold water when you drink it, making you heavier. On the other hand, if you’re constantly flushing the body with water by drinking it all the time, the kidneys will be constantly working and moving water. When you’re well hydrated, you can also get away with eating a bit more salt on your food. Salt is an important electrolyte that needs to be replaced after you sweat so hard during practice. If you’re dehydrated, you should also stay away from salt as it will be a double whammy for holding fluid. What’s the answer? Drink tons of water! Judge how much water you drink by the color of your urine. If you’re well hydrated, your urine should be clear. This nutrition tip is brought to you by

  35. You’ve worked hard cutting weight and made it; you’re even two pounds under the night before. You will weigh in the next day around 5pm. Most athletes will stop eating and drinking anything until after weighing in, however this may cause you to be weak or even dehydrate just before the match. Just not eating or drinking is not smart and will ensure you wrestle on an empty gas tank. You must ride the fine line between giving your body enough fuel to compete, however not overdoing it to push your weight over… what do you eat? The night before your dinner will be sparse, eat protein and vegetables only. Make sure to eat the correct amount of protein (this is based off your Lean Body Mass measured from a body fat analysis), however most athletes weighing between 85-150 lbs. should eat 3-4oz. protein. Drink at least 16-20oz. of water at this meal to keep the kidneys flowing and filtering fluid from the body. The next day you will hardly eat and only sip water, taking in as little as possible. The morning of the weigh in eat 1-2 boiled eggs and maybe half a banana and drink no more than ½ cup of water. For lunch eat a small handful of baby carrots and 1 sugar free jello cup with only sips of water. Eat or drink nothing else until after the weigh in. This nutritional information is brought to you by

  36. If you want your wrestling shoes to last longer, try a new product called wrestling shoe skins. These are rubber forms that slip on over your shoe’s sole so your shoe never actually touches the ground. These will allow you to wear your wrestling sneakers on and off the mat without wearing out the soft tread. Wrestling shoe skins are also a great way to help do your part in keeping the mat clean. Not only do our wrestling mats get dirty from sweating all over them but also when you put your shoes on in the changing room and walk onto the mat. When you put your wrestling shoes on at home and walk through the parking lot, tons of bacteria and potentially harmful microbes can be carried onto the mat – and then attach to your body when you roll around and train. Wrestling shoe skins easily slip over the bottoms of your sneakers and come in several different colors including black, navy, red/white/blue and grey camo. While you don’t see many wrestlers wearing these products, they make a lot of sense. These products will keep both your shoes and your body healthier. Buy a pair of wrestling shoe skins at; we carry all colors and sizes and sell them for discount prices.

  37. I believe that self-control is what separates men from boys in tough situations. In an ancient sport where a circle is drawn and two men are told to fight but obey the rule this couldn't be truer.  I always stress that emotions are natural. Hate, joy, anger, happiness, sadness, and love should be experienced but controlled. Never let your sadness overwhelm you or your anger to trouble you. A wrester needs to harness his adrenaline, his rage, his fierce attitude and train so that instincts do the rest. This is where being a role model comes in. By no means is a coach expected to be the perfect citizen but he must show self-control. Even when he is shouting and criticizing his team during practice he should be doing so because he chose to not because he lost his temper. A certain level of fear always seems to go hand-in-hand with respect. Once respect is established a coach can be ruthlessly harsh on his team and they will know that it is in their best interest. 

  38. With wrestling season occurring in the winter months, colds and flus are common issues that can sideline even the toughest athlete. It’s terrible to put as much effort as you do in the practice room, only to struggle at a tournament because of a chest cold or even have to miss the meet altogether from being sick. The best policy is to stay warm at all times. Considering how hot the practice room generally is, it’s important to prepare for the colder temperatures waiting for you outside when it’s time to go home. The difference in temperature can easily shock the body making it a willing host for viruses, particularly after being broken down from a hard session. Take precautions like wearing sweats, long pants or clothing that fully covers the body to practice – so you can be completely covered and protected from the elements when walking back to the car after practice. If you don’t need a hat when coming to the gym, at least bring one with you so you have something to cover your head after showering when you leave. Buy a beanie with a rad logo from a popular mma fight company and you will keep all the heat in and your wet hair covered. Check out the selection of beanies at; we have the best selection so you can stay warm and look awesome doing it. 

  39. Last week our high school team got their bodyfat measured and had to take a dehydration test to help determine which weight class they should shoot for. Surprisingly, several of our athletes failed the water test! This means they were borderline (or completely) dehydrated and had to re-take the test after drinking more water the next day. Seriously?! The average person hardly drinks water and walks around nearly dehydrated all the time. But athletes who train as hard as wrestlers do are far from average… so stop acting that way! If you’re going to go through the arduous motions of becoming a top wrestler, then stop doing what average people do and start doing what top wrestlers do… by drinking tons of water! It’s a well known fact that at the beginning of dehydration, the muscles are measured to be as much as 20% weaker. It would be a real shame to work so hard becoming a black belt technician and get beaten out physically because you gassed and got tired quickly in a match – simply because you forgot to do something as basic and simple as drink enough water! Here’s a tip to drastically improve your performance on the mat that requires no specialized wrestling gear or training equipment – drink the correct amount of water!! And when you’re done, drink some more. It’s recommended for the average person to drink 8 x 8oz. glasses of water/day. As an athlete, if you’re not drinking close to double this amount, you’re asking for trouble.

  40. A great wrestling coach demands respect and leads by being an example of hard work, character, and dedication. Young men desire to be lead and are always up for a challenge. It is up to the coach to find a way to get the best out of each individual. Understanding when and how much to push a wrestler is essential in getting them to first improve and then succeed. At first a coach earns respect by simply being present. You cannot expect your wrestlers to be there every day if you are not. This respect runs both ways and is built around trust. Once a wrestler experiences a win due to the knowledge learned from his coach a belief is born. He must not only believe in himself but also in the fact that his coach is determined to help him get better. A great coach is quick to admit when he is wrong and is continually seeking out knowledge of the sport. The commitment a coach has to his team goes beyond the mat.  Wrestlers need to know that their leader will stand up for them at school and in their home life.  

  41. Don’t wait until your first infection of ringworm to start doing something about prevention. Your smartest approach to this problem is to use preventive measures before you take the first step onto the mat. Skin barrier foam is a product that’s used directly before wrestling. It comes in an aerosol can and squirts a bit of foam out to be rubbed on all exposed skin. Barrier foam acts as a protective layer that collects and suspends harmful germs from sinking their claws into you, to be easily washed off with a shower after training or competing. While these products should not be your only method of prevention, they act as a first line of defense against contagious skin infections. Meticulous personal hygiene with the right antibacterial soaps is the rest of the story and should be the main course of your prevention program. Defense soap bars or shower gel do a great job in eliminating harmful microbes from the skin after wrestling. This company’s products are unique in that they are all natural consisting of 100% natural essential oils that have powerful antimicrobial properties. Defense soap products have been tested and shown to destroy harmful bacteria, fungus and viruses in a matter of minutes, and still be healthy to the skin. This company not only produces the popular Defense soap bars, but also shower gel, body wipes, antibacterial laundry detergent and effective natural treatment for ringworm once you’ve got it. You can find the full line of Defense Soap Products at
  42. Several weeks before the season starts, make an equipment check list so you will have everything you need to get started on time. Don’t wait until the night before your first tournament to try on your singlet. If you need another one, give yourself several weeks to ship a good one to your house. If you wrestled the year before, you should start deodorizing your sneakers immediately if they’ve been left in your wrestling bag for the last 6 months. Give your shoes a good once over to check for tear in the fabric, reduced tread or any other reason to buy a new pair. You’ll feel fresher and wrestle much better if you start each season with a brand new pair of wrestling shoes. The best place to buy the coolest wrestling footwear is online. Give a least a week to receive your order and then enough time for several practice sessions to feel them out and break them in a bit. Try on your headgear and adjust it ahead of time so it’s ready to go for your first practice. Before wearing your wrestling ear guards, give them a good wipe down with a damp rag and soapy water. Disinfectant wipes are cheap and for sale at Shop for your new wrestling gear at our store and you will also be helping the HWC, a portion of our profits get donated to the club. You can also contact our store and we will deliver your order directly to you through the club to save you from paying for shipping.

  43. While singlets are the required uniform for wrestling in tournaments, there aren’t any specific requirements for what you wear during practice. As long as your clothing is comfortable and doesn’t restrict your motion, it should be fine to train in. With the heat always turned up in the practice room, most wrestlers wear loose fitting shorts and a t-shirt they don’t mind sweating in. Remember, it always pays off to go hard as often as possible; the more intense you practice, the better you will get and the easier it will be to ‘turn it on’ when it counts. This means the better you perform in practice, the more you will get out of it and the faster your skills will improve. Clothing that will enhance your performance in the practice room will definitely aid in this process. To perform better while training, consider wearing wrestling compression gear. Compression shorts and rash guards are made of spandex or lycra material and will give you a tighter profile and eliminate any loose material flapping around to slow you down. Compression apparel gives your body a slick feel and will slide more than stick to the wrestling mat, allowing you to move faster and get out bad positions easier. Compression clothing will also help reduce mat burn for a more enjoyable experience all around. Compression gear is very affordable and great to train in; check out a great selection at

  44. Wrestling shoes are an essential part of your equipment. In fact, it’s better to have two pair; one for practice and another for tournaments. Wrestling sneakers are mandatory because they have soft soles that won’t destroy the expensive wrestling mats you perform on. Regular athletic shoes have harder soles with sharper edges and will leave tiny tears in the mat. Not only does this ruin the mat but leaves rough surfaces for microbes and nasty bacteria to take hold in, leading to contagious skin problems like ringworm. Wrestling shoes are also necessary for the best performance. They are designed to be extremely lightweight and offer support without bulk. The best wrestling shoes almost feel like you’re not wearing any shoes at all. Wrestling footwear offer terrific traction and arch support for the best grip on the mat. These athletic shoes come in numerous designs and colors, making it fun to shop and pick out a model that best matches your team uniform or personal style. Check out a great selection of top name brand wrestling shoes at We have cheap prices and will ship your order directly to your door. Let us know and we can also bring your order to you at HWC practice to save on shipping costs. Remember, buying your gear from our store will also help the club; 50% or our profits are donated back to Highlands Wrestling Club.

  45. As the Mother of a 15 year old wrestler, I spend a lot of time doing laundry, airing out wrestling bags and shoes, and generally trying to keep my wrestler’s room from smelling like a gym. But one thing I cannot clean is my wrestler. During wrestling season I am constantly concerned about hygiene (or lack thereof). There are far too many creepy crawly skin conditions that plague our wrestlers and their equipment than I can list. But we do have options to keep our guys from getting these conditions that are so easily shared when rolling around on the mat with another sweaty wrestlers. While I’m convinced the facilities we train at are up on their hygiene, I can’t be sure of other gyms or the hygiene of the opponents my son faces at tournaments. Sanitizing body wipes are great products to use as soon as our athletes come off the mat; yank one out of the container and wipe down his face, neck, arms, torso and legs for a quick anti bacterial cleaning. KS body spray is also a great product to help prevent skin infection problems.  This product is a type of foam you quickly rub your athlete’s skin and torso with that will suspend contaminates and disallow them to take hold of your baby. These products are very affordable and can be found at
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