Kingdom Summer Guide to Success

Where Champions Are Forged in the Off-Season

At Kingdom Wrestling, we don’t wait for the season to start—we prepare in advance, on purpose. The summer offers freedom from the school day, but it’s also where the real work happens. Whether you're training for a breakout season, building strength, or just striving to become more disciplined, this guide will give you the edge.

We’ll break down the three pillars of summer growth:

Sleep. Nutrition. Training.

And we’ll show you how to live out the Kingdom Standard even when no one’s watching.

🛏️ SLEEP: The Hidden Superpower of Athletes

Your goal: 8–10 hours of quality sleep each night.

Sleep isn’t just rest—it’s recovery, growth, and brain reset. When you sleep, your muscles rebuild, your focus sharpens, and your hormones balance out. Skimping on sleep is like skipping practice—it costs you progress.

🧠 Why It Matters:

Physical Recovery: Your body rebuilds strength while you sleep.

Mental Sharpness: Lack of sleep = slower reaction time, poor focus.

Discipline Builder: Getting to bed on time when it’s not required? That’s next-level accountability.

Tips to Maximize Sleep:

Set a consistent bedtime—even in the summer.

Cut off screens 30–60 minutes before bed.

Keep your room dark, cool, and quiet.

Avoid heavy meals or energy drinks in the evening.

Kingdom Standard: Treat sleep like a workout. Prioritize it with discipline.

🥗 NUTRITION: Fuel Your Mission

Your goal: Eat to train. Train to grow. Grow to glorify.

You can’t out-train a bad diet. Whether you’re trying to gain strength, maintain weight, or compete at the highest level, food is your fuel. You wouldn’t put low-grade gas in a race car—so don’t sabotage your training with junk.

💪 Why It Matters:

Energy & Endurance: Proper fuel keeps your body running through long workouts.

Muscle Growth: You need protein and calories to repair and build.

Mental Discipline: Eating clean develops willpower.

Kingdom Nutrition Blueprint:

Protein with every meal: Eggs, lean meats, beans, yogurt.

Slow-burning carbs: Oats, rice, sweet potatoes, fruit.

Hydration: Drink half your body weight in ounces of water.

Healthy fats: Avocado, nuts, olive oil.

Avoid:

Sugary drinks, soda, and “energy” drinks

Fried food and fast food

Skipping meals or over-snacking

Kingdom Standard: Eat like your goals matter.

🏋️ TRAINING: Summer Grind, Winter Shine

Your goal: Move daily. Sharpen your tools. Outwork your future opponent.

The summer is your chance to improve when others are sleeping in. This is where gaps close. This is where confidence is built.

🔥 Why It Matters:

Skill Retention: Stay sharp with your technique.

Physical Growth: Build strength, speed, and explosiveness.

Consistency: Champions aren’t made by big moments—they’re built by habits.

Weekly Training Framework:

Wrestling: 2–3 practices, open mats, or camps

Strength/Conditioning: 1–2 sessions per week

Play: 1 day of recreational activity

Recovery: Stretch daily. Take rest seriously.

Daily Movement Checklist:

✅ 10-minute stretch

✅ Push-ups, core, or bodyweight workout

✅ Shadow wrestling or stance/motion

✅ Grip work (towel hangs, rope climbs, etc.)

Kingdom Standard: You don’t need a mat to get better. Just purpose and a plan.

⚔️ KINGDOM EXTRAS: Mindset, Goals, and Growth

Goal Setting:

Write these down. Revisit them weekly.

Physical Goal: ___________________________

Wrestling Goal: __________________________

Spiritual or Personal Goal: __________________

Summer Discipline Challenge:

For one full week:

Sleep 8+ hours

Eat 3 balanced meals a day

Move daily

Encourage someone

Track your progress

🙌 FINAL WORD:

What you do when no one is watching will echo in what everyone sees next season. The Kingdom culture isn’t just about winning—it’s about doing the right thing when it’s hard, inconvenient, or uncomfortable.

So let’s get to work.