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WEST OTTAWA PANTHER WRESTLING
  • Home
    • Contact >
      • Volunteer
    • WO Panthers
    • The Panther Fund
    • West Ottawa Public Schools
    • Panther Pipeline
    • The West Ottawan
  • High School
    • Schedule
    • Coaches
    • Program Information
    • YouTube Page
  • Middle School
    • Schedule
    • Coaches
  • Youth
    • Schedule
    • Coaches
    • Program Information >
      • FAQ
  • Women's
    • Schedule
    • Coaches
    • Program Information
  • PE-RTC
    • Off Season Points
    • Weight Training
    • Camp
    • Myrmidon
  • The Program
    • Media
    • History
    • Champions >
      • Academic
      • Team Titles
      • Individual Titles
      • Individual Records
      • Girls
      • Other Records and Awards
      • Weight Room
      • Youth Titles
    • Galleries >
      • 1960s
      • 1970s
      • 1980s
      • 1990s
      • 2000s
      • 2010s
      • 2020s
  • Links
    • Michigan Grappler
    • Flowrestling
    • MUSAW
    • MYWAY
    • WAAAM
WEST OTTAWA PANTHER WRESTLING
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covid-19 Training Hub

3/30/2020
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HOLLAND, MI
In an effort to keep our athletes training in these uncertain times of the COVID-19 outbreak and subsequent quarantines, West Ottawa Wrestling has teamed up with Myrmidon Training Systems to offer up remote wrestling training. Each week we will be adding new assignments in all seven categories of training, as well as special "quarantine technique" from their YouTube channel. If you have any questions feel free to reach out to Coach Lancaster or Myrmidon Wrestling.

"Your time inside is either a cage or a cocoon." - UNKNOWN

"Isolation is a gift." - Charles Bukowski 

“You can't get much done in life if you only work on the days when you feel good" - Jerry West

"You are confined only by the walls you build yourself." - Andrew Murphy


"Without great solitude, no serious work is possible.” -Pablo Picasso

"...Fear is the mind-killer..." -Frank Herbert, DUNE


"Isolation doesn't bother me at all. It gives me a sense of security." -Jimmy Page“

"In the midst of chaos, there is also opportunity.” - Sun Tzu

​​"Better to be busy than to be busy worrying" - Angela Lansbury​
WEST OTTAWA OFF-SEASON POINTS SYSTEM PROGRAM
All #pantherstyle wrestlers will receive 100 off-season points per assignment they complete. Contact Coach Lancaster for more details.
LEADER BOARD AS OF 05.26.20
Lilli Lancaster-Cruz       1200
Gaven Lancaster-Cruz 1200
Aiden Lancaster-Cruz  1200
James Diel                     1100
Corey Ottgen                 800
Owen Foster                  300
James Foster                 200
REMOTE TRAINING GEAR
To help encourage you on your journey, prizes will be awarded to those that turn in their sheets finished to us at myrmidonwrestling@gmail.com​. (ASSIGNMENTS WILL ONLY COUNT THAT ARE REVIEWED BY MYRMIDON STAFF) Prizes are as follows:
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Complete 10 assignments, and receive one FREE cotton T-shirt
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Complete 20 assignments, and receive one FREE 10th anniversary shirt
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Complete 30 assignments, and receive one FREE pair of fight shorts
DEDICATION AND DETERMINATION
  1. WHY DO YOU WRESTLE?
  2. WRESTING GOAL SHEET
  3. TEACHING MINDFULNESS (WATCH:  Coach Phil Jackson on Mindfulness)
  4. WEEKLY PROGRESS REPORT
  5. ACHIEVEMENT ANALYSIS
  6. UNPLUGGED!
  7. ​EMPOWERMENT
  8. VISUALIZATION
  9. LIVE IN THE NOW

MENTAL ATTITUDE
  1. BEST PERFORMANCES (taken from Wrestling Mindset)
  2. WORST PERFORMANCES (taken from Wrestling Mindset)
  3. WRESTLING MATRIX
  4. PULL THE TRIGGER! (taken from Wrestling Mindset)
  5. BARRY SANDERS (Watch: Celebrating Greatness: Barry Sanders)
  6. ANALYZING SUCCESS 
  7. MICHAEL JORDAN (Watch: Michael Jordan's Top 10 Rules For Success)
  8. THE NINE MENTAL SKILLS OF SUCCESSFUL ATHLETES  (read this article)
  9. CHAMPION'S CHECKLIST

PHYSICAL CONDITIONING
  1. DEATH BY CARDS
  2. ALPHABET WORKOUT
  3. BATMAN WORKOUT
  4. STEPHEN NEAL WORKOUT  (taken from Bloodround Wrestling)
  5. JAILHOUSE PULL-UPS (Watch: Beginner Bodyweight Progressions)
  6. SPIDER-MAN WORKOUT
  7. ISOMETRICS (Watch Bruce Lee JKD Workout And Isometrics)
  8. THE LILGAVDEN
  9. ZAIN TRAIN AT HOME (Watch: At Home Quarantine Workout for Wrestlers)

COOPERATION WITH OTHERS
  1. Encourage Informal Social Events (At Home)
  2. Ask for Help
  3. Help Each Other
  4. SEASON REPORT
  5. Gift Culture
  6. "THE HANDSHAKE RULE"
  7. PAPER HOLDING (Watch: Dynamic Team-Building Exercise for Small Groups - Paper Holding)
  8. VIRTUAL DUAL MEET (Watch: 1994 Iowa vs Iowa State)
  9. ​TRUTH OR LIE 
    ​
COMPETITIVENESS
  1. Board Game
  2. Push Up Challenge
  3. Sportsmanship ( WATCH: 1991 NCAA Finals - 126 Brands vs Kelber)
  4. Scouting Report
  5. Marketing is Everyone's Job
  6. Competitive Questionnaire 
  7. Sadhguru (Watch: ​To Be Competitive, Build Your Competence - Sadhguru)
  8. JEDI PEN TRICK (Watch: Coaching Hacks to Create Competitiveness in your Athletes - Coach Jenn Starkey)
  9. Compete Against Yourself
ENTHUSIASM AND MOTIVATION
  1. What Are You Grateful For?
  2. Clean Your Wrestling Shoes
  3. Motivation Sheet
  4. ARNOLD SCHWARZENEGGER'S 6 RULES FOR SUCCESS
  5. Get Out of Victim Mode
  6. Player Hater
  7. Litany of Fear
  8. Role Model
  9. Happiness is Liquid

FOCUS AND LEARNING
  1. Never Give Up  (WATCH: 2002 NCAA 184 Final)​
  2. The Sly Fox (WATCH: 1984 Dave Schultz Gold Medal Match)
  3. Kolat vs. Ironside (WATCH: 1996 Cary Kolat vs. Mark Ironside)
  4. Lincoln McIlravy's Boot Scoot (Watch: Duck under boot scoot Mcilravy)
  5. Lunch Break Practice (Watch: Wrestling Lunch Break - Chance Marsteller (Lehigh Valley Athletic Club))
  6. A Shot in the Dark (Watch: A Shot in the Dark)
  7. He-Man Life Lesson (Watch He-Man Life Lesson - The right way is the best way)
  8. The Foot Sweep (Watch Behind the Dirt Russian Footsweep)
  9. Lee Kemp (Watch:"What is the most important component to success?" )
ADDITIONAL RESOURCES
​

MILLS WRESTLING 30 DAY CHALLENGE
A new workout will be posted each day and will be geared to K-12 graders!!! Each day Coach Mills will cover 7 different areas that will challenge your wrestlers and help them " Get, Better, Faster!!" 
The 7 areas are 
1. Warm-up 
2. Technique 
3. Strength 
4. Helping Teammates & Community 
5. Motivation 
6. Homework 
7. Nutrition 

This 30 Day Challenge will progress each day in a logical & easy to follow format. 


"With everything that's going on in the world during this Corona-virus Pandemic, many millions of Americans are under shelter at home restrictions to slow down the curve of this Pandemic.  I wanted to give wrestlers of ALL ages something they can do at home in as little as a 6 x 9 ft space, so they can keep "Getting, Better, Faster in Wrestling!! Throughout the 30 days there will be several outstanding guest clinicians to challenge you!!! So far Logan Steiber, Brent Metcalf, Lee Kemp & Ed Ruth (I even consulted with Legendary Coach Dan Gable before filming) have agreed to post advice, techniques, & motivational messages for you!! Each day the lesson is laid out in 4 min. or less. Buckle up and take on the Mills Wrestling 30 Day Challenge!!!!" Coach Mills💪💪
Mills Wrestling 30 Day Challenge
Mills Takedownathon

Wrestling Lunch Break
This channel will be dedicated to bringing phenomenal techniques into your home or wrestling room. The main goal is to help those who don't have access to their normal wrestling coaches and facilities but also to raise money for non-profit organizations and those within the wrestling community which may need our help. Together we can all get better, just learn something on your lunch break!
Wrestling Lunch Break

MYRMIDON BOOTLEG
Games from NCWA All-American Ryan Lancaster (and his sons Aiden and Gaven) filmed during the COVID-19 Pandemic in 2020  at their home gym at  in Holland, MI.
Filmed by Lilli Lancaster-Cruz
Myrmidon Bootleg
QUARANTINE TECHNIQUE​
YouTube Quarantine Playlist
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