Tag: mike dolce

Strength Training for High School Wrestlers:
Turn a good athlete into a great athlete.

By Ridge Kiley, CSCS
Dolce Diet Certified Coach

As a freshman and sophomore in high school, I weighed less than 100 lbs. soaking wet. Being a small freshman in a room full of guys twice my size made it tough for me to be “competitive.” Although I wasn’t the strongest in the weight room, my effort and consistency were unmatched. I was never able to lift massive amounts of weight in high school, but I was extremely flexible and could do over 40 pull-ups and 100 push-ups. During the time between my freshman and sophomore years of high school I did 500 push-ups every day over the summer.
The phrase “how much do you bench?” is a common question that boosts or diminishes confidence for the high school athlete. The fact of the matter is that being able to do 30 strict body weight pull-ups is more impressive and more conducive to wrestling than being able to bench press double plates in high school.
I was the kid that never missed a weight lifting session or workout and mastered body weight exercises such as the push-up, pull-up and sit-up. It is crucial to build a solid foundation of basics for weight lifting before moving on to more complex exercises. Just like the sport of wrestling, you must be able to stay in your stance before you can tie up. Before adding a ton of weight, one must master the basic movements of each exercise.
I competed at 103 lbs. my first three years of high school and finished at 112 lbs. my senior year. I placed 2nd, 3rd and 1st at the Iowa High School State Wrestling Tournament and became a 2x Junior National All-American, taking 3rd in Greco-Roman and 4th in Freestyle. My overall high school record was 158-25 and I graduated as the No. 2 ranked senior in the nation at my weight class.
I went on to wrestle for the University of Nebraska-Lincoln. I became a 3x NCAA Division I National Qualifier and medaled at several prestigious tournaments such as the Big 10 Championships, Big 12 Championships, Midlands Championships and Cliff Keen Invitational. I began my first season as a small 125 lbs. wrestler and finished my college career as a very large 141 lbs. wrestler.
I competed at 133 lbs. in the NCAA National Championships my junior year. I hit the weight room harder than ever that summer and was 170 lbs. by the start of my senior season, at just 6.5 percent body fat. I was determined to win the team’s “Lifter of the Year” award (I did) and end my senior season on top of the podium. Ideally, I should have been competing at 157 lbs. or even 149 lbs., but the team was strongest with me back down at 141 lbs.
This is when the Dolce Diet came into my life. Making this weight class all season would not have been possible without Mike’s help.
After graduation, I obtained my CSCS and opened Unrivaled Sports Performance – a wrestling, MMA and strength & conditioning gym. I was able to work with high school, collegiate, amateur and professional athletes for strength training. I am now training wrestling full-time in pursuit of World and Olympic medals as part of the Cyclone Wrestling Club Regional Olympic Training Center at Iowa State University.
The most consistent problem with my athletes was not work ethic or the desire to train, but proper form, particularly in the squat! Swallow your ego, take the 6 plates off, and squat deep every single rep. By doing a full squat, or as I like to say “ass to grass” with less weight, you will improve your strength at a more efficient rate. I can assure you that putting multiple plates on each side of the bar while doing quarter or half squats won’t make you the strongest athlete you can be.
Weight training helps decrease the risk of injury, increase lean muscle mass, decrease body fat, improve mood, increase bone density, improve speed, improve strength and much more. One major problem with high school weight training is the lack of knowledge and expertise by coaches and athletes.

When I was in high school, I had no clue what I was doing, but I always did as the coach instructed. High school coaches and wrestlers must know it is very important to have the correct form and training plan when lifting weights! All too often I see high school (and college) athletes using terrible lifting form, which can lead to injuries and prohibit strength gain.
It is important for coaches and athletes to recognize the need for periodization – a strategy for training that involves changing training methods throughout the year to maximize performance. I prefer 3-4 week microcycles within my overall plan for the year. This keeps my training fresh and goal oriented. Weight training for the pre-season, in-season, post-season and off-season call for different training regimens. My off-season training plan generally consists of more weight training days per week.
It is important to note that rest is equally important to work. Athletes can benefit from taking a week off from the weight room or dedicating a week to lift lighter weights (deloading or unloading).
In-season weight lifting is important, but it must be done correctly. Each lifting session must be started with a proper warm-up followed by dynamic stretches. The body should be fully warmed up before starting an intense lifting session. Neglecting a proper warm-up could lead to injury during lifting sessions.
I prefer to do my heaviest lifting sessions at the beginning of the week and taper down as I get closer to competition. A training session is not a race. Be sure to allow proper rest time between sets and exercises, depending on the desired goal. In-season lifting is dedicated to maintaining strength and injury prevention. Lifting bouts should last about 45 minutes. Get in, work your butt off, and get out.
Here is a basic in-season weight lifting program that would be a great start for a high school wrestling team:
Monday (Heavy) – Push Day:
Squat 4×5, 2-3min rest.
Dumbbell Incline Bench 4×5, 2-3min rest.
Lunges 3×5(each leg), 90 seconds-3 min rest.
Seated Military Press 3×5 2-3 min rest.
Weighted Push-Ups 3×10 2-3min rest.
Abs – 3 sets of choice exercise
Wednesday (Light to Moderate) – Pull Day:
Hang Clean 4×5, 2-5 min rest.
Barbell Bent Over Row 4×5, 2-3 min rest.
Single Leg RDL 4×6 (each leg), 90 seconds-3 min rest.
Inverted Row 3×15 1-3 min rest.
Pull-Ups 3×10 1-3 min rest.
Abs – 3 sets of choice exercise
*Lifting sessions per week will be varied based on competition schedule

A basic off-season weight lifting program looks like this:

Monday (Heavy)– Lower Body Push, Upper Body Pull:
Hang Clean 4×5, 3-5 min rest.
Front Squat 4×10, 1-3 min rest.
One Arm Row 3×12 (each arm), 1-3 min rest.
Walking Lunges 4×8 1-3 min rest.
Split Leg Squats 4×10 (each leg), 1-3 min rest.
Weighted Pull Ups 4×5-10, 1-3 min rest.
Abs – 3 or 4 sets of weighted exercise of 10-15 reps (i.e. weighted sit ups)
Wednesday (Moderate to Heavy)– Upper Body Push:
Barbell Incline Bench Press 4×10, 1-3 min rest.
Medicine Ball Throws – 4×8, 1-3 min rest.
Tricep Pushdowns 3×10, 1-2 min rest.
Superset Dips 3×15 and Weighted Push-Ups 3×10, 1-3 min rest.
Abs – 3 sets of choice exercise
Friday (Light – Moderate) – Mixture of Push and Pull Exercises:
Deadlift 4×8, 1-3 min rest.
Push Jerk 3×10, 1-3 min rest.
Stability Ball Curls 3×15, 1-3 min rest.
Farmer Walks 3×15-30 seconds, 1-3 min rest.
Alternating Front and Lateral Raises 3×12 (each), 1-3 min rest.
Hammer Curls 3×12, 1-3 min rest
Abs – 3 sets of high rep exercises
Weight training is an important activity that cannot be neglected for those looking to become a better athlete. Remember to build a solid foundation of the basics for weight lifting before moving on to the more complex exercises. Coaches administering weight lifting sessions need to motivate and encourage the athletes. Coaches must also ensure proper technique is being used by their athletes to avoid injury. A weight training session for an athlete is not a social hour. Get in, work your butt off, get out. Wrestlers are among the greatest athletes on the planet. Let’s continue to hold a high standard by working hard and smart in the weight room!
RIDGE KILEY is the newest member of THE DOLCE DIET team. He holds a Bachelors of Science Degree in Business and is a Certified Strength & Conditioning Specialist through the National Strength Coaches Association. Ridge won the Iowa State High School Wrestling Championship before receiving an NCAA Division I Wrestling Scholarship to the University of Nebraska where he was a three-time NCAA Division 1 Wrestling National Tournament qualifier. Ridge is currently training at Iowa State University with the Cyclone Wrestling Club in pursuit of World and Olympic titles.
You can ask Ridge questions for future articles via Ridge@TheDolceDiet.com and follow him on Twitter @Kiley_Wrestling

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Buying, Storing, Preparing and Cooking Meat

At the Dolce Diet we love meat! However, it is one of the main culprits of foodborne illness. With the holidays upon us, and lots of hosting/dinners to plan, be sure to practice safe food handling so you don’t send your guests to the hospital!

Buying

• Check to make sure your meat/poultry has the Safe Food Handling label on the packaging. This label is representative of safe processing and includes safety tips for handling and cooking.
• Be sure that meat is packed/wrapped tightly and is cold.
• Get your meat last so that it doesn’t start to warm up in the cart and make sure it’s wrapped separately from other foods (a produce bag is perfect for this).

Storing

• Meat should be stored in the coldest part of the fridge or in the meat drawer
• You should use meat within 3 to 4 days of purchase
• Ground and organ meats should be tossed after 2 days in the fridge
• When freezing, be sure it is wrapped in a freezer-safe container at or below 0 degrees F.
• Frozen or cooked meat should be eaten within 3 to 4 days.
• Keep meat out of the Temperature Danger Zone (40 – 140 degrees F)

Preparing

• Always wash hands prior to handling meat by washing hands thoroughly for 20 seconds before, during and after handling.
• Use separate cutting boards for raw meat and raw vegetables/fruits to prevent cross-contamination.
• Never defrost meat on the counter. Defrost in the fridge or microwave on the defrost setting. If thawing via microwave, cook immediately as parts of the meat may start to warm/cook during the defrost process. (The Dolce Diet does not recommend using the microwave.)
• Do not re-freeze meat once thawed.

Cooking

• Use a thermometer to cook meat to proper temperatures.
• Proper cooking temperatures for different meats vary and are important to kill harmful bacteria
• Ground meat: 160 degrees F
• Beef, pork, veal and lamb: 145 degrees F
• Poultry: 165 degrees F
• Leftovers: 165 degrees F
• Never leave cooked meat out of the fridge for more than two hours.

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NEW JERSEY – Dec. 5, 2014 – Mike Dolce was tonight inducted into the NJ Martial Arts Hall of Fame for his “dedication and contributions in the world of martial arts.”
“It’s a big honor,” Dolce said. “It’s something that I’ve been a part of my whole life in some way, shape or form. I think that being recognized for my contribution to the sport of mixed martial arts is really special. My goal, my job, has always been to keep athletes healthy.”
Other 2014 inductees include UFC middleweight champion Chris Weidman and renowned striking coach Mark Henry. Past inductees include Renzo Gracie and Frankie Edgar.
“It’s special to join that select group of people who help push this sport forward,” Dolce said.
Dolce was born and raised in the Garden State.

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Dec. 5, 2014 – LAS VEGAS – UFC welterweight champion Johny “Bigg Rigg” Hendricks today weighed in at 170 lbs. for his title defense against Robbie Lawler.
Hendricks has worked with weight management coach Mike Dolce for his past 7 fights.
For information on how to watch UFC 181, visit UFC.com’s HOW TO WATCH page.

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Foods that Can Help Lower Your Cholesterol

by Samantha Coogan, MS, RDN, LD

According to the Center for Disease Control (CDC), 1 out of 3 Americans has high cholesterol. High cholesterol can be hereditary, but it can also be largely caused by diet and lifestyle choices, such as smoking. Here are some foods that can potentially help lower cholesterol levels, which is beneficial whether you’ve been diagnosed with high cholesterol or not, as it will also reduce the amount of plaque buildup in the arteries.
Beans – great source of soluble fiber, which binds with cholesterol to pull it out of the blood
Unsaturated fats (olive oil and flaxseed oil) – the best type of fat to directly lower LDL (bad cholesterol) and boost HDL (good cholesterol), according to the American Heart Association
Oats – another great source of soluble fiber
Lemons, oranges and apples – high levels of pectin (a gummy, binding, hard-to-digest carbohydrate found in the cell walls and skin of these fruits) may actually help lower cholesterol by 7-10%
Nuts – great source of omega-3 fatty acids and proven beneficial for heart health
Sterols and stanols (plant-based compounds that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds.) – block the body’s ability to absorb cholesterol

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In this episode of the Mike Dolce Show fitness podcast, Mike discusses how to lean out and gain muscle, IIFYM (if it fits your macros), why you should eat more than 3 meals a day and more!
Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

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Staci Shares Her Dolce Diet Progress!

Staci Blythe via Instagram: Fiiirrrsstttt poooosstttt!!!!! A progress picture, of course!! Pictures are about a year and 2 months apart!! #Fitfam #progress #girlswholift #dolcediet #getonnit

 

How did your workouts start?

 
 

I started by reading the first book, then ordered the cookbook, and then later the 3 weeks to shredded.

 

Thoughts?

 
 

@thedolcediet no stinkin joke! Been Dolce and #onnit for a year and a half, never felt better and never looked better. Heard you talk about frozen grapes on the Jason Ellis show and it helped me break a sugar addiction. I lost 7 inches in my waist alone and I love what I eat!!

 

Advice?

 
 

Stick with it!! Every healthy meal is a step in the right direction! Every single healthy choice counts!! I found that if I’m wanting fast food or something, I’ll do 25 burpees and remind myself how many more of those horrible things it will take to try to negate fast food, then I fill up on something awesome as healthy instead. The gratification from good choices will continue to motivate you!

 

Follow Staci Blythe on Instagram

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Fun Facts About Hemp Seeds

by Samantha Coogan-Wilkinson, MS, RDN, LD

If you’ve ever had the famous Dolce Diet Breakfast Bowl, you are no stranger to the power of hemp seeds! Below are some fun facts along with a new recipe to try!
• Comes from the Cannibas plant…..yes, the one you’re thinking of, but doesn’t contain THC.
• 2 tbsp. = 90 calories
• Considered a high-quality protein with 5 grams per serving
• 2 grams of fiber per serving
• Great source of iron, magnesium, phosphorus, potassium, calcium and vitamin E
• Can be eaten raw, ground or even made into milk and oil
• Nutty flavor that works well in both sweet and savory dishes
• Substitute hemp seeds for pine nuts when making pesto
• Hemp milk can be used in place of cow’s milk
• Hemp oil has a low smoke point, so it’s best used as a dressing
• Be sure to store in airtight containers in a cool, dark place since they are purchased raw
Pumpkin Hemp Seed Bread
Serves 18
Ingredients
• 1 2/3 cups whole wheat flour
• 1 cup honey or ¾ cup maple syrup
• 1 tsp. baking soda
• 1 tsp. ground cinnamon
• ¾ tsp. salt
• 1/2 tsp. baking powder
• ½ tsp. ground nutmeg
• ¼ tsp. ground cloves
• 2 large eggs
• 1 cup pumpkin puree
• ½ cup hemp oil
• ½ cup water
• ½ cup hemp seeds
•½ cup dried cranberries or raisins, optional
• Grapeseed oil
Directions
1. In large bowl, combine flour, sugar, baking soda, salt, cinnamon, nutmeg, and cloves.
2. In a medium bowl, whisk eggs, honey or maple syrup (depending on what you chose), pumpkin, oil and water.
3. Stir wet ingredients into dry ingredients until just moistened. Fold in hemp seeds and cranberries.
4. Coat 9×5 inch loaf pan with grapeseed oil. Pour batter into pan.
5. Bake at 350 degrees F for 60 minutes or until a toothpick comes out clean from the center.
6. Cool in pan for 10 minutes.

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Question

Hey Mike – Love your cookbook! Great recipes and have been enjoying them for about 8 months now. I’m down 25 pounds from 190 to 165! I’m starting to get back to a focus on building muscle and I know by now that you are against calorie counting, but everything I’ve read says I need a caloric surplus to build muscle. So, it seems I need to know/track these numbers in some way, right? I’m sure you get a ton of emails, but I’ve done a ton of reading and feel more confused than ever. Any insight/guidance/suggestions would be hugely appreciated. Thanks in advance, Mike.
-Kevin D.

Answer

Kevin,
First, congratulations on changing your life!!! A weight loss of 25 pounds is a huge accomplishment and a testament to your character. Much respect to you, my frined.
As to your question of now adding lean function muscle to your newly lean physique, this is a question I get often and recently answered on my podcast, The Mike Dolce Show.
Since I have a few minutes, let me offer you a personalized answer.
Muscle gain is as much a product of external stimuli (training) and recovery (sleep) as it is nutrition. It seems your nutrition is on point, so we won’t want to make any drastic changes. The only simple change I would suggest to your current meal plan is to add a little extra protein to each meal and double your carbohydrates every third day. Do nothing else and chart how your body reacts. If after 10 days you do not see a change in energy, strength, muscle fullness or increased numbers on the scale, I would next increase my carbs every other day and again chart my response. The last change I would make, if needed, would be to increase my protein intake to double of my current daily average.
The goal here is to add lean functional muscle, not simply body weight for the sake of body weight. If you can gain two full pounds of functional muscle per month, as a drug-free trainee, you are making incredible gains. Any more than this will often result in added bodyfat, which is pointless.
Next, I would focus on brief and intense bouts of resistence training through the performance of compound movements with strict form for approximately 8 to 12 repetitions. For mass gain, I prefer to train every other day using the following split.
MONDAY: Thighs, Calves, Abs
TUESDAY: OFF
WEDNESDAY: Chest, Triceps
THURSDAY: Back, Abs
FRIDAY: OFF
SATURDAY: Shoulders, Tris, Bi’s
SUNDAY: OFF
Last, in order to build muscle tissue, you must sleep. This is the time the body repairs and rebuilds the damage you have done in the gym. If you are not sleeping a full 7+ hours per night (I personally shoot for 9 hours) you will not grow sufficiently. So sleep!!!
That is it. My simple and easy advice to build nasty, functional muscle and take one step closer to the body of your dreams!!!

Want to ASK MIKE a question?
Email AskMike@TheDolceDiet.com

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Cooking With Mushrooms: Types, Textures & Tastes

by Samantha Coogan-Wilkinson, MS, RDN, LD

Our recipes use a lot of different types of mushrooms, so we’ve listed the most common ones and what characteristics differentiates one from another.

Chanterelle

• Fruity aroma
• Range from yellow, orange, and brown to pale white or black
• Funnel-shaped caps with wrinkles (be sure to wash quickly and carefully)

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White

• Most common type of mushroom
• Tiny variety are called button, and have the mildest flavor
• Creamy white to pale tan
• Firm texture

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Oyster

• Trumpet-shaped with a velvety texture
• Brown, gray, or reddish caps on gray-white stems
• Peppery flavor that becomes very mild when cooked
• Younger, smaller types are best

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Portobello

• Up to 6 inches across
• Taste and texture very similar to steak
• Often used as a meat substitute

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Shiitake

• Tan to dark-brown umbrella-like caps
• Smoky flavor and taste best when cooked
• Retains flavor well
• Work well in stir-fries
• Stems are too tough to eat but can be used to flavor stocks and sauces

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Crimini

• Firmer texture than white mushrooms
• Are merely immature Portobello’s
• Pale tan to rich brown
• Stems are edible

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