Weekly Team Update
"What's going on and what to expect"
(Newer and current stuff is in big print at the top of this page)
(General information that always applies is down the page in smaller print)
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Last Updated: August 28th (first thing is new and next 3 are newer)
** Just checking in: I hope all of you are doing well and I'm constantly thinking about our wrestling family. I've started to check in with our wrestlers one by one to make sure they are off to a good start to the school year (the list is long but I am making progress). These times are tough for all of us... My hope is that the start of the school year has provided a great opportunity for all of the wrestlers to get into a positive routine with school and homework. All BV wrestlers need to make sure they are attending every Zoom session, engaging with their teachers, and completing every single homework assignment. If they do those things, the learning and grades will take care of themselves. Like I said earlier, these are tough times for all of us. PLEASE do not hesitate to reach out to me if your wrestler is struggling with anything at all (school, teachers, mental health, physical health, sleep schedule, routines, time management, etc.). I am willing to meet via Zoom, make phone calls, and/or emails/texts... Besides that, we are still on schedule to start the season in March, but I am not allowed to host any sort of workout at all right now. It's not too late for every single wrestler to start getting into shape.
**Team Values If you haven't taken the time to read through our team values this might be the time to do it. I copy and pasted our Gratitude value, which I find more relevant than ever (I put these on the website a year ago - way before Covid).
We recognize that our ability to wrestle for Bella Vista is a very small window in our overall life, and we are thankful for the opportunity that we have – right now. We are grateful for our health, our family, our ability to practice, our coaches, our teammates, our school, and for the ability to compete. We see our opponents and officials as a gift, because without them, there is no competition and no way to measure the effort we have put in or to test our growth from the effort in training. Our appreciation for each opportunity is sincere and we do not take these things for granted.
**Wrestling Season Was Pushed Back to Spring: Due to Covid-19 concerns, the CIF decided that it was best to move the wrestling season to the spring. If things work out and we are allowed a season, we will be able to start our off season in December, the first day of practices will be 2/22, our first match will be allowed on 3/1, and the League Championships will have to be done by 5/22. This would put the state tournament in June, just after school gets out. I am cautiously optimistic about all of this and we will all do our part to try and make this happens. The next step for me, in regards to wrestling, is to try and put a schedule together and find a date for our middle school tournament. I miss you all and I hope you are being safe.
**Control the controllable: Just remember that we can't control the things that happen to us, but we can control how we respond. If you identify your own values, which are stronger than goals and guide your actions and behaviors, then you will act in accordance to your values. Try and make the best out of this and act in ways that you want to remember this moment in your life. Think about what that looks like (how you want to remember this moment in your life) and do it.
**Hope you are all safe With the current surge of cases in our area, it's more important than ever to physically distance, wear a mask, wash hands, and remain safe. In addition to maintaining your physical health, please take care of your mental health (and your child's mental health). Get outside, go on walks, exercise, go on a hike, read, garden, plan a meal together where you cook it together and then use mindful eating when you enjoy that meal, play games, use screens intentionally, accept feelings, create a safe environment where there's no judgment to talk about feelings, write in a journal and way more. I can post more on here if that' something you might be interested in.
**CIF Announcement: The CIF is set to make a major announcement regarding high school sports in CA on July 20th. There are a lot of rumors so I encourage all of us to wait until a decision is made. In regards to our district, we just got the "all-clear" to start conditioning together, but we can't share equipment, no spotters are allowed (so no bench press, etc.), only 10 kids at a time, we can't touch each other or get within 6' of each other, etc. At this point, it's better for each wrestler to workout on his or her own. If things clear up, then I will get us together when it's safe. Running, bike riding, hiking, pull-ups, push-ups, body-weight workouts, lunges, squats, etc. are all very beneficial right now. A quick YouTube search and/or Google search provides a ton of recommendations. If your wrestler has not been doing this, they need to start ASAP.
**Congratulations to our All-Metro Wrestlers: After taking a few years off, the Sacramento Bee got back to choosing the All-Metro wrestlers for our region; the best of the best. Bella Vista had 6 All-Metro wrestlers! Congratulations to Dylan Maples, Carson Lee, Vince Olivera, Bryan Henkel, Emily Alderman, and Meadow Titus for being named All-Metro. This is a true honor and is something that will stay with them for the rest of their lives. I didn't want to mention this, but just so you know, I was also named the All-Metro coach of the year for the Sacramento area by Sacramento Bee. I couldn't have done it without all of the support from Toby Harris, Jake Briggs, Pete Hedrick, Abby Chufar, Mike Lee, Julian David, Mike Nishimura, Matt Vigna, Dana Smith, Nelson Lund, and everybody else involved in our program. Thank you. I am truly honored.
** Workout Tip: Although gyms are closed and our campus is closed, every single wrestler should take this time to build their physical strength. Pull-ups and push-ups are workouts that every person can do and they are probably some of the best workouts that help with wrestling. I know that Carnegie has an outdoor pull-up bar, Bannister Park has an outdoor pull-up bar, and so do many other areas. I recommend that each wrestler does a pyramid routine to continuously improve their strength. Start with 1 pull-up, then do 5x as many push-ups. Then do 2 pull-ups and 5x as many push-ups. So, pull-up sets go 1, 2, 3, 4, etc. until they reach their max, and then they work backward from there. If a person maxes out at 5 pull-ups, they will do 1, 2, 3, 4, 5, 4, 3, 2, 1 pull-ups and after each set, they will do 5x as many push-ups, which will be 5, 10, 15, 20, 25, 20, 15, 10, 5. If they can do zero pull-ups then having a family member (because of Covid) hold their ankles and help them up is what they need to do. Doing push-ups on their knees is acceptable as well if that's necessary.
**I Don't Have Much to Say accept to let you all know how much I appreciate you. Thank you for taking the time to read this every week and thank you for everything you do for our program. I can only imagine how crushing it would have been for us if the Corona Virus shut everything down during our wrestling season. I'm so grateful that we got to finish our season and that our fundraiser was a huge success. I still haven't received all of my bills yet, but it looks like we made around $16,000 profit during that one weekend. If the virus had shut everything down just a couple months earlier, we would have been scrambling to fundraise for next year. Anyway, I hope you all are doing ok and please do not hesitate to email me! Although I prepared for a huge offseason, there will be no wrestling until we get the all-clear from the district.
**Just Checking in on All of You: These are tough times, at so many different levels... I miss all of my wrestlers, their families (you), my students, and colleagues a lot. I do, however, have a lot of gratitude for the things I have right now. Things could be a lot worse. I have my family, food, shelter, the river, electricity, books, wifi, and way more. If you are stuck at home, please tell your child that I told them they have to get up in the morning, take a shower, and get dressed for the day. I would also like them to make a list of things they would like to accomplish the following day just before they go to bed every night. I would like them to limit their screen time, but not cut it out altogether. I want all of my wrestlers to try and get some exercise in at least 5 days a week by running, riding bikes, walking, doing a workout routine at home, or anything else that gets their heart rate up. Getting outside for some sunshine will help a lot. Getting a family walk in without phones is also a very healthy way to savor the small things in life, which builds gratitude. I would love to hear from you and my wrestlers, so please do not hesitate to email or text me to check-in. I've been reaching out to people but it's tough to catch up with everybody.
** Corona Virus Update # 3 (3/21): As I mentioned last week, this is a fluid situation and we will continually adjust the best we can. As of now, California is on lockdown and I really want to encourage all of you to stay safe and keep your distance from others. We can still socialize through technology and an old fashioned phone call, but we should keep our distance from others. In compliance with everything, the banquet is postponed indefinitely and so is our offseason. I have no idea when we can get back on the mats and see each other and I hope that all of you are safe and doing well. I'd like to recommend that each wrestler goes back and watches his or her matches from this previous season so that he/she can critique each match for things done well and things to improve upon. All of the wrestlers can also pick up on specific skills that they improved upon throughout the season (set ups, finishing a single, defense, movement off the whistle from bottom, breakdowns, leg rides, tilts, etc. Anything). Ask your wrestler to see if he or she can notice the steady improvement throughout last season... Just so you know, I also have some League Champions t-shirts ordered that I planned to distribute at the banquet and some other awards for the wrestlers. If your child won an award, I will most likely mail it to your or drive by your house and drop it off. If I have to, I will hold the League Champion t-shirts until we can all see each other again. Stay safe out there!
**Corona Virus Update #2 - This situation is changing rapidly, and since my last post a few hours ago, all the schools in Sacramento County have been shut down for the next few weeks. This means that we cannot have our banquet on March 30th. In fact, I received a notification that my reservation for the banquet has been rescinded. We will not be back at school until after Spring Break, 4/13/20, so I will either postpone the banquet until we are back in session or find a park or restaurant to have our celebration. I want to be as safe as possible and I will follow all of the suggestions of our state and district with this. Just like I mentioned earlier, the spring wrestling season has been postponed until we are cleared by the district. Stay safe out there.
**Banquet has been postponed due to the Corona Virus shutting our school down for 4 weeks.
**BV Wrestling Alumnae Success! Over the weekend, Alex Hedrick and Yelena Makoyed competed in the Women's NCAA Championships. Both girls were seeded #2 in the tournament and both girls made the finals! Yelena finished in 2nd place as a true freshman! Alex Hedrick battled in the finals and won by fall, which made her a national champion! If you haven't noticed, Alex's dad is our girls' coach. Congratulations to both girls.
**Congratulations to Emily Alderman for her 5th place finish at the California State Championships! This is Emily's 2nd time as a CA state medalist!
**Do me HUGE favor please: Wash and turn in your wrestling gear to Coach Lane in his classroom (Eye-6) the next week. Put the singlet in a zip lock bag with the wrestler's name in sharpie on the bag to turn in. Even better, sharpie the size of the singlet on the zip lock bag too if you can read the size on the tag. Tracking down kids on campus for the next couple months trying to get uniforms back is zero fun and time consuming, please help me here and do this right away.
Control What We Can Control It is crucial that we control the things that we can control in order for each person to have optimal performance. One of these things is hygiene. Please have your wrestler establish the habit of showering as soon as they get home. We take a lot of preventative measures to ensure that our wrestlers don't develop any skin infection, including putting on some wrestling specific foam before each practice and mopping the mats before each practice. Typically, we don't see any skin issues until we have our first competition (because other schools are not as aggressive as we are with hygiene), but we need to be on top of that. The other thing is to get our wrestlers to get 9 hours of sleep each night, get their homework done each night, and to develop a healthy diet. There is a great nutritional guide on our website for each wrestler, but in general, I would recommend vegetables, fruits, to drink lots of water so they are hydrated for practice, to scale back on sugar and soda, and to scale back on fast food. Eating right will give them better energy for school and for wrestling. This might be obvious to all of us but our wrestlers are students first, which means they must make the effort to stay on top of their grades. Without a 2.0 they can't wrestle. It takes a lot of discipline to be successful in school, in wrestling, and with their physical health all at the same time, and if they can do that, then they are developing a really positive skill that will last them for the rest of their life.
Commitment Now that wrestling season is here please do not have your wrestler miss practice or competition. One of our team values is "Commitment," (the values page will soon be added) which means we all need to commit to this team and to ourselves. If your wrestler is going to miss a practice or competition please contact me ahead of time. Missing practice hurts the athlete and hurts the team. Please do not schedule vacations during the season. FYI, we will not practice on Thanksgiving or the day after Thanksgiving. We also take the first week of Christmas break off (December 23 - December 29) and we are back to the grind on December 30th. Family comes first for me, so family emergencies obviously take priority.
Episode 3 of the Scronco Podcast is up! If you haven't listened before, Coach Smith (Carnegie) and I are on there and have 3 sections for each episode. The first part is us giving an update on things going on with the team. Part 2 is us explaining one of the mental approaches we are using with your kids (this episode is on developing a growth mindset versus a fixed mindset). We both got our masters in sports psychology and are applying a lot of that information to your children. This is an opportunity for you to hear from us about what we are teaching your kids (instead of trying to hear it from their mouths). The last part is an interview and in this episode we interviewed Bella Vista's principal, Dr. Darrin Kitchen. We are officially on Apple Podcasts now. HERE IS A LINK TO THE 2ND AND 3RD EPISODES OF THE PODCAST
**Varsity Parents: Katrina Ferland is currently looking at hotels for our season and beginning to book them. She generally books 2 extra rooms for parents traveling with the team. Katrina is booking all our stays for this season. Please
**FYI - Kathy Valerga (ex-BV parent) of Farmer's Insurance has donated $2,000 to BV Wrestling this week. It's a Farmer's Insurance program they do with schools. Obviously we are very grateful for their generosity to our program. If you have any insurance needs contact Kathy at (916) 792-0688.
**FYI - Becky Lund and Nelson Lund (ex- BV wrestler) are local residential real estate agents. They have a standing offer that if anyone connected to Bella Vista wrestling (aunt, uncle, cousin, neighbor, co-worker, etc) gets them a referral for a person in the market to buy or sell a home they'll donate $500 to BV Wrestling. So if everyone on the team can simply move from one home in our attendance area to another we can make a lot of money - SMILE. Seriously, if you ever come across someone who's in the market, give them Becky's (916-531-7124) or Nelson's (916-704-5101) number and have them say "I was referred to you through Bella Vista Wrestling".
FYI - Bella Vista Wrestling has a very rich history and tradition; a lot of state and national level champions have come out of our program. These people still very much pay attention to how our program is doing, so much so that there is a fan page on Facebook. If interested in following this, just look for "Bella Vista Wrestling Fan Club".
Team Doctor (Dr. Randy Martin) phone number if needed; please be aware of the time of day and seriousness of the call when trying to reach him. He is kind enough to help our team, we don't want to be a stressor to his offer. (916) 834-8820
If you are a varsity parent, the team will be staying at hotels booked by our travel agent Katrina Ferland. You will want to call her and book your own room at the same hotel for trips that you will be attending. Katrina's number is 765-1190 or email email@example.com
If you've got a wrestler that would like to become a top wrestler, go to "Wrestlers" on this site under "You want to be a champion wrestler". It all starts there! Then continues on with a lot of time, effort and energy towards being the best.
Scholarship Requirements: Division I schools now have new high school core classes that must be taken to be eligible for scholarships, they are as follows: 4 yrs English, 3 yrs Math (Algebra 1 or higher), 2 yrs Natural/Physical Science (one lab), 1 yr of additional English/Math/Physical Science, 2 yrs of Social Science, 4 yrs of additional core courses (any of the above areas or foreign language, non-doctrinal religion/philosophy).
If you have general questions, or want to let me know that your wrestler will be missing practice, email me at
Tax Write Off: If you have a prize to donate, or have gotten a prize from a company, I have a letter with our tax exempt ID# on it that can be used to "write off" the donation for tax purposes. Just email me that you need the letter and I'll get it to you.