AboutCoach Raphael Expertise I can answer any questions related to wrestling technique, strength- training, weight management, nutrition, physical rehabilitation, flexibility, , balance, psychological-motivational, specialized audio production for fast-twitch muscle development- RAEBO system) neuro - muscular motor skill development - video analysis (psycho-cybernetics), and any other educational parameters not mentioned within the wrestling spectrum. I am known nationally, as the "Ultimate Corner-Man".
Experience 1st 4-Time NCAA Qualifier in Ohio Athletic Conference history
1st All-American in Ohio Athletic Conference history
1st 2-time All-American in OAC history
2-time NCAA All-American & silver medalist 134LBS (1974) appeared in NCAA championship quarter-finals 3-times / NCAA championship semi-finals - 2 times / NCAA championship-finals - once
National clinician - 30 years - Bobby Douglas Wrestling Camps - Iowa State University
Team Ohio Coach - Junior Olympics 5-years (2002-07) Ohio National Team Staff - 3 years
Organizations National HighSchool Coaches Association (NHSCA) National Coach - Wrestling (www.nhsca.com)
Artistfirst World Radio Network (www.artistfirst.com)
Alpha Phi Alpha Fraternity
International Musician's Union
Education/Credentials 1976 Mount Union College graduate B.A. Communications
Tae BO mastering engineer / producer /composer-performer
national touring artist with O'Jays and Gerald Levert (Electric Bass) - 20 years
Awards and Honors Who's Who in College Athletes 2-time 1974-75
1st Wrestler in Mount Union College Athletic Hall of Fame (99th Recipient)1992
Past/Present Clients Chris Bono - 4-time World Team Member / NCAA champion - Iowa State
Joe Heskett - 4-time NCAA finalist / NCAA champion - Iowa State
Cael Sanderson - Only undefeated 4-time NCAA champion & 4-time Outstanding Wrestler 159-0 / Only USA Olympic wrestling champion in Athens 2004
Bobby Douglas - 3-time USA Olympic Head Coach (also my uncle)
I'm a sophomore this year and I really want to atleast become a state qualifier by my senior year. But I don't know what kind of training I should do since I'm a 119-130 pound kid, and what would be the most beneficial for my success in Highschool wrestling. Also what could help with my balance, and help me get more out of my practices in school? Thanks a bunch
Mike
ANSWER: Hey Mike,
Thanks for your interest in our sport. First, you must remember to place high goals. If you want to be a state champion, you can't say you just want to be a state qualifier, right? So, if realistically, you don't think you can win state at your weight, never admit that mentally, or you will lay down subconsciously, perhaps to whomever was projected to win, like in the semi-finals, just because you gave up mentally with your mental statement in pre-season, catch my drift? You will have to be real strong and real quick for those weight classes. Try hangin straight arm from a pullup bar for a goal of 2 minutes straight. (every other day) As you get stronger, do your hang time first thing in the morning (your strongest most refreshed moment physically), and right before bed (your most depleted moment for the day's accumulated stresses). I also can help with your balance program (magnetic insoles) along with your competitive edge relative to your nutrition. For maximizing your practices, you will need to push yourself at all times - never be outworked, but strive for precision, and focus at all times- always control the match tempo, always stay within striking range, be ready to level change at any moment. I probably should start a part 2 series as soon as you describe your style. I can develop a tactical plan for you. Check out these links for your energy / nutrition menu. (http://opp.sunrider.com/healthessentials/)
and (http://rmcdonald7.qhealthzone.com/)Hit me back with a detailed description of your style and body composition , strengths & weaknesses, etc.
Yours in the Quest for Gold,
Coach Rae-Rae
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QUESTION: Your right, I need to dream it big and make it happen. Thats a cool workout I just did for hanging from my pull up bar. My style incorperates throws, and I'd like to work on my shooting single legs, high crotch, double leg etc. Do you know any drills that I can do by myself while I'm at home to help with shooting? My body composition, I have a very strong back from tennis, I rep 20 pull ups for 2-3 sets every day. My legs and hips are strong from tennis also. I'm lacking a bit in the core/abdominal range, do you know any all around workouts I can do without using any sort of weights except my body-weight? My strengths Back, Hips, Legs in general, forearms, and biceps. Weaknesses Abdominal, and chest. If you'd have a tactical plan that I could start doing from now until October 26th? Thanks so much Coach! Oh and I run about 1.5-3 miles a day if that helps.
Mike
ANSWER: What's up Mike?
Sounds like you are incorporating the regimen real well. One thing to practice you shots would be shadow shots with a mummy step. What is that you say? (lol) Do you remember how the mummy of the old movies walks draggin his back leg? Well, the way you will utilize it is thus: thrust your hands at your opponents wrists - as he reacts, simultaneously f=drag you back leg up almost touching your lead-leg heal - your next step will literally put you through your opponent as he did not detect that you closed the gap as he was dealing with your hand penetration. ALso, bounce and keep fresh leg, but when you are ready to shoot, remember the old step on the land mine movement. If you were a soldier in Iraq, and you stepped on a landmine, you would want to go forward quickly ,hoping to get your butt cheeks wounded as opposed to having your face blown off by stepping backward off of the mine, get the picture? What that will develop is an uncanny sense of when you are going to shoot because of your footwork. So a tempo would be bounce, bounce step - bounce bounce step - in other words every step forward means you have activated the mine and your next movement is going to be a hard penetration into your opponents legs to keep form gettin your face blown off (sorry for being so graphic) but at least you get the picture and the intensity and speed that you need for shots -with strong tennis legs and hips , your blast doubles and low-level singles will be unstoppable. This will also help you develop the ability to wrestle from the open position without tie-ups and allowing you to pick you shots like a sniper. Let me know your progress and don't forget to check out the energy products on my links. If you want I will help you plan a training menu. Keep up the good work!
Yours in the Quest for Gold,
Coach Rae-Rae
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QUESTION: Thanks so much Coach. I will definitely start that, and yes I would like some sort of training plan I can do on my own. Is there something called Shadow-Wrestling? Like Shadow-Boxing except wrestling.
That is a good report. With strong hips, legs and back, you will be tough to deal with. Probably the biggest tactical plan for you now is starting a low-level attack and transition thru (like a fake for a low-leg and power straight up into a greco-throw. This type of offense is hard to stop when you smooth it out. We worked on this extensively (National Ohio Team )prior to competing at Fargo, and had alot of success. Most opponents relax and stop wrestling momentarily when they think they've stopped your shot, not knowing that you are baiting them for a throw. I would make 3 or 4 level attacks work in order to bait my opponent to really try and stop this attack - then I would fake going low right up into a greco-toss. Try that style on for size and you will have an indomitable package, especially with your present physical attributes. Be sure to ramp up your cardio - this will be a must, but worth it, when your opponent cannot keep up with your sequential movement - then put him to sleep with a well-place throw. Keep me posted - keep up the good work - championship gold is within reach!
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