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School Wrestling: A Parent's Season Guide
There is nothing in it about a young wrestler eating less. No calorie targets, no body composition goals, no restriction of any kind. It covers what the rules leave to the family: feeding a teenager through a winter season, and noticing early when something starts to go wrong.
What is inside
- The season on one page, and your state's rules on one page
- Certification from the parent's side, and four questions to ask before agreeing to a lower class
- The school week: twelve packed lunches, fifteen after-school feeds that need no fridge, ten family dinners
- The three weigh-in days, with a cooler checklist for each
- Thanksgiving, winter break and the holiday tournaments
- Growth, moving up, and the lineup conversation with the coach
- What to watch, what to say instead, and who to call
- Supplements and energy drinks, girls who wrestle, and iron, calcium and vitamin D by age
You buy it once, you download the PDF, it is yours. No email course, no coaching call attached, no upsell. Refund terms.
Who it is for
- A parent of a high school or middle school wrestler.
- A coach who wants something to hand parents that contains no restriction.
- A family new to the sport.
Who it is not for
- A wrestler looking for a way down a class. The rules set that floor, and the guide does not work around it.
- Anyone looking for a weight-loss plan for a child. There is nothing of the kind in it.
- A parent seeking a diagnosis. The guide says when to involve a physician.
Before you buy
Two complete documents are free to read on the samples page, and the reasoning behind this guide is on the site at no cost. If the free pages answer your question, you do not need it.
Common questions
Does it contain calorie targets?
No. No calorie targets, no body composition goals and no restriction of any kind.
Does it cover certification?
Yes, from the parent's side: what happens on the day, what the printout means, and what to ask if a lower class is suggested. It prints no body fat floors.
Is it the same as the Wrestling Competition Guide?
No. That guide is for adult wrestlers at events with a second weigh-in. This one is for the parents of school wrestlers.
Does it follow my state's rules?
It gives the NFHS defaults, names the state behind each example, and includes a one-page worksheet to fill in from your state's handbook.
What if I am worried about my child's eating?
The guide says when the conversation belongs with a physician and lists a free helpline.
Free reading on the same problem
The guide is the season, printed and in one place. These articles are the reasoning behind it, and they cost nothing.
- What a wrestler eats in season. The school day, practice, dual meets and the day after a tournament, and why the gap before practice decides it.
- What to eat between matches at a tournament. Twenty minutes between bouts or two hours, and the weigh-in that comes back the next morning.
- Six questions to ask your child's coach about weight. What a good answer sounds like, and which reply should end the conversation.
- Wrestling weight certification, explained. The hydration test, the floors, the weekly descent cap and the growth allowance.
- High school wrestling weight classes for 2026-27. The NFHS sets for boys and girls, and which one your state uses.
- Wrestling minimum weight calculator. The kind of number certification works with, free.
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Oleksandr Foka — sports nutritionist. Guides are sold and delivered through Gumroad, under their terms.
Educational material, not medical treatment. Written for the parents of school wrestlers. Nothing in this guide is guidance on how a young athlete should reduce weight, and it contains no calorie or body composition targets. If you are concerned about a young wrestler's eating, growth or relationship with food, speak to a physician. Files are licensed for personal use under the terms on the page you bought them from.