Let me introduce myself: My name is Tom Cass (Coach Cass). I've been coaching and competing for 30 years. I graduated from Silverado High School and was a State Champ back when it was Super State in 1998. I went on to wrestle at Duke University, where I qualified for the NCAA Nationals. I made the 23U travel team and got to wrestle all over Europe and Asia. I've posted a few videos that show where I trained and competed. I look forward to working with you all this season! GO HAWKS!

You need three things to succeed in wrestling: Technique, Strength/Flexibility, and Conditioning. You can only get so much done at practice, so for those who want to take it up to the next level, here are some workouts you can do at home with no extra equipment. Level 1 workouts only take 20 - 30 mins. Do five workouts to pass this course.