2008-09 Season Wrap-Up

A season of firsts for Eph wrestling ends with numerous prestigious academic and athletic honors.

Eph contingent at 2009 NCAA Championships (l. to r.): Carl Breitenstein, Ethan Cohen, Raf Vega, Corey Paulish, Ryan Malo, Dan DiCenzo & Dylan Rittenburg

5 Ephs named Scholar All-Americans/Ephs repeat as National Academic Team Champions

A year ago Williams wrestling had four wrestlers named Scholar All-Americans and this year the Ephs increased that total to a Williams best five wrestlers in one year.

This season's Eph honorees include: senor captain Ethan Cohen, junior Nathan Shippee and sophomores Jon Foster, Josh Mattana and Corey Paulish.

Cohen and Shippee earned the honor for the second year in a row.

To receive Scholar All-American honors from the National Wrestling coaches Association (NWCA) an athlete must be at least a sophomore and have a 3.2 cumulative GPA and meet one of the following wrestling performance standards.

The wrestler must be a national qualifier (Paulish)
or
be a conference place winner, with a minimum of a .500 record, and have competed in a minimum of 50 % of the team's regular season dates (Cohen, Mattana, Foster)
or
have a 67% winning percentage and have competed in a minimum of 50 % of the regular season dates (Shippee)

Williams won the Scholar All-American Wrestling Team National Championship for the second year in a row with a 3.54 team GPA. RIT was second with a 3.51 GPA. The Ephs' previous highest finish before winning in 2008 and 2009 was ninth place. Out of the 22 wrestlers on the Williams team, 18 have over a 3.0 cumulative GPA.

"As a former Williams student I know how challenging the academic life is at Williams and that makes me very proud of all the academic awards our team has been recognized for this year," commented co-head coach Dan DiCenzo.  "The professors at Williams are constantly challenging the students at Williams and making them be fully engaged in their education."

"What makes the Williams College experience special is the people at the college," DiCenzo stated. "So far this year I have emailed or called nine professors about meeting with prospective student-athletes or allowing a prospective student-athlete to sit in on a class and every time the professor was extremely helpful and supportive.  The student-athletes at Williams know when they come to Williams that their academics have to be their number one priority.  Fortunately, our wrestling team does an outstanding job of understanding this and they balance their academic and athletic commitments well."

"Coach Vega and I are very appreciative of the outstanding leadership provided by our three senior captains – Kyle, Ayer, Ethan Cohen and Mike Penza – who were responsible for instilling the proper work ethic and commitment to wrestling for the younger team members," said DiCenzo.

Eph notable performers this season:

Ethan Cohen, senior captain (125) - 35-8 (Career: 122 - 36). Two-time Scholar All-American, Four-time All-NEWA (one of only four in the program), 2008 125 NEWA Champion and Outstanding Wrestler at 2008 NEWA Championships.

Mike Penza, senior and two-year captain - 13-11 (Career: 50-44).

Josh Mattana, sophomore (133) - 20-20 (Career: 51-7) 2009 All-NEWA, Placed 6th at NEWA Championships in a very competitive weight class.

Corey Paulish, sophomore (141) - 40-9 (Career: 63-17) two-time All-NEWA, 2nd in NEWA Championships as a freshman and was NEWA Rookie Wrestler of the year, NEWA champion as a sophomore and a national qualifier, finishing fourth and earning All-American honors.

Jon Foster, sophomore (165) - 18-14 (Career: 39-24) All-NEWA in 2009 with a 3rd place finish.  NEWA's 165 champion this season was Mike Morin of USM who finished 4th at NCAAs.  Foster lost to Morin three times this season by less than four points in each match. 

Nate Shippee, junior (184) - 14-7 (Career: 39-23) Two-time Scholar All-American.

Kyle Ayer, senior captain (184) - 20-13 (Career: 78-38) and was a three-time All-NEWA wrestler in his career.  Kyle placed 4th as a freshman and junior and took 2nd this year. 

Dylan Rittenburg, junior captain (149) - 39-14 (Career: 90-45) placing at NEWA Championships for the third time (6th as a freshman, 2nd as a sophomore (national qualifier), 3rd as a junior and a Scholar All-American in 2008. 

Carl Breitenstein, junior (157 37-11 - (Career: 88-33), placing at NEWA for the third time (5th as a freshman and sophomore and 3rd this year) Scholar All-American in 2008.

Ryan Malo, sophomore (197) was 39-2 - (Career: 39-2), a 2009 NEWA champion beating All-American Joe Silverman MIT (7th in the country) three times this year including twice at the NEWA Championships.  Ryan won the Ursinus Fall Brawl, Doug Parker Springfield Tournament and the prestigious Simpson Invitational. Malo earned All-American honors with his second place finish at the NCAA Championships, tying the best Eph finish set by Tom Prairie '05 (125) in 2005. Set Eph single season mark for pins in a season in 2009 with 24, leading all three NCAA divisions.

"I think what Corey [Paulish] and Ryan [Malo] did in their first trip to the NCAA Championships is a great accomplishment," said DiCenzo.  What makes both student-athletes such great wrestlers is neither of them is satisfied with how he placed. They both wanted to be national champions.  I feel they are happy with what they accomplished but know that they can still reach their goal of becoming national champions.  That constant competitiveness and drive is something that makes great athletes become elite athletes."

"Looking back on the season and all the accomplishments that our student-athletes achieved this year as a team is impressive, but we as a team expected it.  Raf [Vega, co-head coach] and I have a team that is willing to work hard and strive to get better every day in and out of the season, on the mat and in the classroom.  We are proud of how well they represent Williams College."

Program firsts established in 2008-09:

Seventh straight year scoring at NCAA Championships

Most wins one season 19 (19-4-1)

Most career wins 122 by Ethan Cohen '09

1st outright NEWA title

First top 10 national finish (10th)

Most Scholar All-Americans in one season: 5

Back-to-back Scholar All-American Wrestling Team National Champions

Corey Paulish most wins in a season 40 (40-9)

Ryan Malo set a Williams record with most pins in a season 24 – leading the nation (all divisions)

First time eight Eph wrestlers ranked in New England at season's end:
Ethan Cohen (125)
Josh Mattana (133)
Corey Paulish (141)
Dylan Rittenburg (149)
Carl Breitenstein (157)
Jon Foster (165)
Kyle Ayer (184)
Ryan Malo (197)

2007-08 Season Wrap-Up

2006-07 Season Wrap-Up

2006-07 Season Outlook

Wrestling All-Americans

100 Career Wins

Most Wins in a Season

Most Pins in a Season

Highest NCAA Individual Finish

Highest NCAA Team Finish

Losing to Win -- Jon Dolan '07

Jon Dolan '07

 It's easy to lose weight — just turn on your television and you'll be bombarded with ads for surefire products that will take off the pounds in a hurry. Most people who diet will tell you the trick though is to keep the weight off.

Losing weight and keeping it off is all well and good, but just doing that won't work for the Ephs' Jon Dolan. Dolan, a starting linebacker for the Ephs last fall and a captain-elect for 2006, plays football at one weight and then drops his weight to be nationally competitive in wrestling in the very next season on the calendar.

Dolan, an All-American at 165 (seventh place) last year, claims that it is not difficult for him to lose weight, but the key for Dolan is to maintain his strength while taking off the pounds.

Dolan loves to compete, so losing to win would not seem to fit his personality and yet that is exactly what the two-sport standout has done for eight consecutive years. Through four years at Lowell [MA] High School, a post-graduate year at Phillips Exeter Academy and for three years at Williams, Dolan has fought the battle to lose weight and maintain strength. You don’t get voted a co-captain of the wrestling team as a junior if you don't love to compete.

Football is a demanding sport that punishes the body and following it up with another sport that may be the most demanding sport in college athletics is a tough task. Football ends on the second Saturday in November every year at Williams and wrestling practice begins November 1st. So Dolan is a good three weeks behind most of his teammates when he finally gets on the mat, as are four other Ephs who double up in football and wrestling. He is also five weeks behind the rest of the Div. 3 wrestlers who do not compete in football because they can begin practice on October 15th.
Dolan takes almost 48 hours off between seasons. "I usually have that Sunday [after the Amherst game] and Monday to myself and then I start running and working out outside the wrestling room with the other football/wrestlers," said Dolan. "I usually don’t get into the actual wrestling room until a week after the football season."

Dolan reported to football practice in August weighing just under 195. "Throughout the football season I usually drop about 7-10 pounds and once November first comes I start working on getting my weight down so I know I will be on target for my weight for wrestling in January."

For Dolan to compete at the levels he desires he has to walk a fine line between being a tad on the small side for his position in football and being as strong as he can at his best weight in wrestling.

Dolan vs. Amherst in 2007

"I would categorize Jon as a classic 'tweener'," said Eph linebacker coach George McCormack. "He could be classified as a bigger safety or a smaller LB as far as his weight is concerned. As far as his play is concerned, he is very instinctual and is a good tackler. His greatest strengths in football are quickness, intensity and toughness, which help him overcome any weight disadvantage he may face from the opposition. Offensive linemen are routinely in the high 200's or low 300's as far as weight is concerned, and if you let them get into you it's not a pretty sight. “Jon has done an excellent job of either beating their blocks or staying low and shocking them with his hands or shoulders to give himself the separation necessary to make the play."

Compounding the task to lose weight and maintain strength is the fact that the Williams academic calendar is not very forgiving. Less than four weeks after football ends and right at the beginning of the competitive wrestling season final exams arrive to complete the fall semester.

"It is both mentally and physically tough to lose the weight," said Dolan. "Physically the weight fluctuation can be harsh. It is mentally tough especially at a school like Williams because balancing academics and athletics is not easy. Usually after a season you will get some time to catch up on work but when you have back-to-back seasons you don’t get that opportunity and you really have to stay on top of things. Wrestling is also a very mentally draining sport along with being physically demanding. A lot of wrestlers will tell you that wrestling is 50 percent mental. From experience I would definitely say this is true. As a wrestler you build expectations for yourself and it is often mentally draining living up to these expectations. Staying mentally tough is a key aspect of the sport of wrestling."

The NCAA has strict guidelines about athletes losing weight to compete in wrestling, all geared to the safety of the athlete. "The NCAA calculates body weight, body fat and hydration levels and puts them into a formula that tells you how much weight you are allowed to lose,” Dolan said. “Once they determine your minimum weight you are allowed to lose no more than 2 pounds a week.”
Last winter Dolan competed at 165 and won the New England title, earning a berth in the NCAA Championships. He finished seventh at the NCAAs and earned All-America honors. This season Dolan will be competing at 174.

Under NCAA rules Dolan needs to be down to his competition weight by January 18th and he cannot lose more than two pounds a week. That leaves 10 weeks to lose 12-14 pounds, maintain strength and keep up with the studies to prepare for the final exams of the fall semester.

Dolan at 2005 NCAA Championship

After exams there are no academic demands until January, but that still means you have to make it through the holiday season in December and New Year's when most families have plenty of food around for celebrating. Assuming, of course, you did not gorge yourself over Thanksgiving break. For Dolan the answer is to stay active and eat healthy. "I jog a lot!, " he said. "It’s not all that bad. I just try not to do what everyone else does…. stuff myself all in one sitting. I just eat healthy meals and in moderation."

"Since I started cutting weight it has become a little easier each year," Dolan claims. "Well maybe not easier but as the years pass I have learn how to do it more efficiently and in a healthier manner."
Back in high school Dolan tried some of the products advertised on TV as quick weight loss products and found that while he could lose weight quickly it did not really help, because he could not maintain his strength. "I remember trying things like low carb diets, high protein diets and even diet pills. As time goes on I have come to learn that none of these things work that efficiently. They worked for a quick 10 or 15 pounds but did not help me retain the energy and strength levels I needed to compete in wrestling.

“Basically what I have figured out is that the best way to go about it is to just eat balanced meals with smaller portions. Between the vigorous workouts and the reduction in caloric intake I'm usually able to make it down to my desired weight while remaining healthy and strong."

Former Olympic gold medal wrestler Kendall Cross gave Dolan a weight loss trick that he now fully subscribes to. "I eat five meals a day," Dolan says. "The trick is to split your three meals up into five small meals. By doing this you can keep your metabolism going and burn a greater amount of fat."
"Losing weight is not exactly a competition in itself but it is definitely a large part of competing in the sport of wrestling right after you've completed a football season," said Dolan. Wrestling is a one on one sport and that is why it is so competitive. Wrestlers go to great lengths just to get the slightest advantage over their opponents and if it means losing 5 or 10 more pounds then any wrestler with a passion for winning will make the sacrifice."

Eating a balanced diet for Dolan means eating the kinds of foods that will help his body be at it's best. " I avoid all junk food, said Dolan. "Once you start to eat healthy for a long period of time you have no desire to pollute your body with useless sugars and fats. Most of my meals consist of a good lean source of protein, some carbohydrates to replenish my muscles, and some fruits or veggies."

Throughout the football and wrestling seasons Dolan is also very mindful of what he drinks as well and he keeps his liquid intake simple. "I avoid soda and I consume mostly water and some Gatorade after practice or a match."

Every Wednesday throughout the wrestling season Eph head coach Raf Vega weighs his athletes to keep track of possible weight variances that could indicate potential problems. Wrestlers typically lose a lot of water weight in a single workout and sometimes those losses are not replace properly and problems can sneak up on a wrestler. "Jon is very strict with himself on his eating and conditioning and he is always on top of his weight," said Vega.

Dolan is off to a 3-0 start this season at 174 and is ranked No. 1 in New England, but his progress on the mat was curtailed one week due to an injury, so he is not expected to be a full strength for another week or so. No one at Williams doubts that Dolan will be ready to put his best efforts forward at the New England Championships Feb. 18 –19 in his quest to earn a berth in the NCAA Div. 3 championships for a second year in a row.

Vega said he expects that when Dolan gets over his current slight injury he will again be a force to be reckoned with in New England and nationally at 174. "He's an all-around wrestler: good on his feet, has great takedowns which he always capitalizes on and is an excellent rider with a lot of pinning combinations," said Vega. "He has all the tools to be an All-American at 174."

Those who know Jon Dolan know that he is not 'losing to win' just to get on the mat – his goal is to compete and to win.

Jamall Pollock '96 Named to NECCWA Hall of Fame

Jamall Pollock '96

Jamall Pollock '96 was inducted into the New England Collegiate Conference Wrestling Association (NCCWA) Hall of Fame in February of 2007. Pollock was a three-time New England champion and earned All-America honors twice. He is the first Eph to be named to the NECCWA Hall of Fame.

A four-year letterman, Pollock, graduated as one of the most prolific wrestlers in Williams history. He was a four-time All-New England performer as well as a four-time New England finalist. He posted a career mark of 104-14. Pollock was the first Williams wrestler to reach the 100 win milestone.

As a freshman Pollock recorded an individual record of 23-4 and finished Ephs' second at the NECCWA championships at 158 pounds. The Ephs finished with a 12-1 regular season record good for a second place team finish in the conference. The Ephs also received their first national team ranking (20th).
Pollock's sophomore season he posted an unblemished record -- 25-0 -- including a first place finish at the NECCWA championships at 150 pounds.

In his junior year Pollock went 27-5 and again won at the NECCWA conference championships, but this time at 158 pounds. He went on to place eighth at the NCAA Div. 3 championships to earn All-American honors. The Eph team finished with a dual meet record of 13-0. It was the first undefeated season at Williams since 1949. The Ephs won the New England Championships for the first time in school history and were ranked as high as 16th nationally.

In his final year Pollock compiled a record of 29-5. He again won at the NECCWA conference championships, this time at 167 pounds. Pollock then went on to earn his second All-American honor with a fifth place finish at the NCAA Div. 3 championships.

Pollock was elected captain of the Eph wrestling team in both his junior and senior years and was also chosen to tour in the Ukraine as a Division 3 All-Star upon graduation.

In addition to being an outstanding wrestler, Pollock was also a four-year letterman in football and he still holds the Eph single season rushing record of 1,293 yards. As a senior Pollock was named the ECAC New England Football Player of the Year, the NESCAC Offensive Football Player of the year, a New England Football Writers' Division II/III All-Star and was named to the Hewlett-Packard Division III All-America Team.

After College Pollock served as a high school teacher and coach in New Jersey and he currently works as a curriculum coordinator for a non-profit after school program for students of color in the New York City area.

Bill Sullivan '93 inducted into NEWA Hall of Fame in 2009

All-Americans Prairie (l.) & Dolan with coaches (l. to r.) DiCenzo, Whalen & Vega

The 2005 Ephs finished fifth at New Englands with Prairie winning at 125 and Dolan at 165. Prairie and Dolan became the first Eph duo to finish as All-Americans in the same NCAA Championship meet when Prairie took second and Dolan was seventh. The Ephs posted their best NCAA finish coming in 12th.

Dan DiCenzo was named he NECCWA Assistant Coach of the Year in 2006 and Dolan captured his second New england title, winning at 174. The Ephs were fifth at New Englands and with Dolan's sixth place finish at 174 at the NCAAs the Ephs came in 35th.

Dolan again led the Ephs to fifth place at New Englands by winning his third straight New England title and his second straight at 174. His sixth place finish at the NCAAs gave him the distinction of becoming the first Eph to become an All-American in two weight classes and tied him with Tom Prairie for most All-American fiishes at three.

With the addition of Springfield College in 1996, the 15-team New England Wrestling Conference is the largest Diviison III qualifier. Other top teams in the conference include Trinity, Norwich, WPI, U.S. Coast Guard Academy and Litte Three rival Wesleyan.

The season begins November 1 and our first competition is a tournament at Springfield College on the Saturday before Thanksgiving. We also schedule a dual meet tournament the first weekend in December, which includes Princeton, NYU and Roger Williams. During the month of January our students are involved in "Winter Study" and must take one class. This is the time when the majority of our competitions take place. We make a serious effort to schedule teams outside of New England. Currently we wrestle The College of NJ, Montclair State and Simpson College (IA) - all finish in the top 15 in the country annually.

Frequently Asked Questons

Is wrestling a large time commitment?

The philosophy at Williams is simple; academics always come first. However, we will demand that wrestling is a close second on your list of priorities. Practice will never start before 4:30pm in order to avoid class conflicts. The length of practice will vary, but will never exceed two hours. The majority of away meets are limited to weekends, with an occasional short weeknight trip. Our program has produced 19 Scholar All-Americans in the last ten years and has traditionally posted one of the highest team GPAs on campus.

Can I participate in more than one sport at Williams?

Yes, many of our wrestlers participate in a second sport. Currently we have athletes involved in football, baseball, track and rugby. And if our wrestlers aren't competing in a second varsity sport, they are usually involved with some type of intramural activity.

What is the future of Williams Wrestling?

My goal is for our wrestling program to become competitive at the national level. Several other programs at Williams are ranked nationally, indicating this is an achievable goal. But in order to reach this level, we must recruit outstanding student-athletes who are willing to challenge themselves and their teammates.

What can a wrestler hope to achieve in four years at Williams?

Each student-athlete who enters our program will be challenged in the classroom and on the mat. When their collegiate career comes to a close they will have reached their full potential as a wrestler and at the same time, earned a degree from one of the most prestigious liberal arts colleges in the country.