FlexnFletch's Guide to Vitality and Fitness

Starting out with a title like that will raise some eyebrows. Before you slap me silly, let me explain. First of all I'm referring to high bar back squats, front squats, box squats, or wide squats. If you are competing at a high level in sports and you continue to hurt after performing squats, then temporarily remove this exercise from your program. Don't worry the world isn't over. If you're feeling too drained in practice when you back or front squat, then you are limiting your training on the mat, field, court, etc.    Now, let me explain what is going on, we will take XYZ as an example. XYZ has wrestling practice 5 days a week and competes on the weekend. XYZ is always interested in gaining an advantage over opponents. That's why XYZ SQUATS! XYZ squats with good form! Ass to the grass, back flat, and a belly full of air. The bad part is,  XYZ has severe lower back pain, that comes and goes! Loading the Spine directly too often can really hinder performance dur

Today I got a good lift in with some of my teammates at Alma College. I trained with Jared(174), Matt(157), Foley(125), Frank(141), Case(133) and Paul(184). Today was Paul's first day getting into the weight room with us and he did great. He said and I quote, "Fletch man, some of these lifts make me feel like my bones are going to explode." I responded with, "Go lighter, you'll be fine." These men have some awesome potential, I can really see some future NCAA ALL-Americans coming out of the small school of 1,300 students. Everyone is getting stronger too. It's nice to pass the knowledge along, I feel if I can contribute to making my teammates strong as hell, then hell why not! In wrestling, it's about technique, strength, conditioning, and mental toughness. This workout we hit today, challenged all four of the aspects, not exactly on the mat, but in training that has amazing carryover for wrestlers/grapplers/MMA fighters. Here was the workout. This