08-25-25

2:30 – 2:50 | Warm-Up & Stretch (20 min)

Hill Warm-up (12 min):

• 2 forward sprints
  
  

• 2 backward sprints
  
  

• 2 bear crawls
  
  

• 2 backward bear crawls
  
  

Stretching Routine (8 min):

• Big arm circles → small arm circles
  
  

• Arms across → arms behind
  
  

• Feet together (x2)
  
  

• Feet apart
  
  

• To the right → to the left
  
  

• Standing hamstring stretch (x2 each leg)
  
  

• Hurdlers stretch (x2 each leg)
  
  

2:50 – 2:55 | Break + First Mental Model (Learning Models)

Description (3 min):
Learning models are about hacking your mind. They help you get the most out of training, learn faster and more consistently, overcome mental roadblocks, identify weaknesses, and develop a champion’s mindset.

Today’s Models:

• 80/20 Rule: 80% of your results come from 20% of your effort. Focus on the small number of things that matter most.
  
  

• Anchoring Bias: Your first impression of something tends to stick, even if it’s wrong.
  
  

• Beginner’s Mind: Approach every drill as if it’s brand new.
  
  

80/20 Rule

Examples:

• Most matches are won with just a few moves repeated over and over → focus on the 20% of techniques that win 80% of matches.
  
  

• You don’t need 100 takedowns; a solid single leg, double leg, and snap-down might account for 80% of takedown success.
  
  

• In a 6-min match, 3–4 key exchanges usually decide the outcome.
  
  

Misconceptions:
❌ “I only need to work 20% as hard.”

• Truth: It means focusing effort, not slacking off. Drill your top 3–4 techniques until they’re unstoppable.
  
  

❌ “The other 80% doesn’t matter.”

• Truth: The rest supports growth. Defense, escapes, and chain wrestling still matter — but the 20% usually wins matches.
  
  

2:55 – 3:15 | Max Intervals B (20 min)

Focus: Upper body strength, endurance, core stability, cardio. (Requires mat)

Set 1 (3 rounds):

• Push-ups (30s)
  
  

• Rotating elbow plank (30s)
  
  

• Rest (20s)
  
  

Set 2 (4 rounds):

• Left twisting down dog (30s)
  
  

• Right twisting down dog (30s)
  
  

• Elbow plank hop outs (30s)
  
  

• Rest (20s)
  
  

Set 3 (3 rounds):

• Forearm dolphin push-ups (30s)
  
  

• Rest (10s)
  
  

• Left tricep pushups (30s)
  
  

• Right tricep pushups (30s)
  
  

• Rest (10s)
  
  

Set 4 (3 rounds):

• Chaturanga run (30s)
  
  

• Superman planks (30s)
  
  

• Rest (20s)
  
  

3:15 – 3:20 | Break + Second Mental Model (Anchoring Bias)

Examples:

1. First Time Learning a Move → If you first learn a double leg with your head down, that “wrong anchor” sticks and takes many reps to correct.
   
   

2. Opponent’s Reputation → Hearing “this kid’s a state champ” makes you anchor on the idea he’s unbeatable, even if he makes mistakes.
   
   

Misconceptions:
❌ “Anchors are always bad.”

• Truth: Good anchors help (e.g., first learning a sprawl with strong hips). Build the right anchors.
  
  

❌ “You can just ignore anchors.”

• Truth: Anchors are subconscious. Fixing them requires awareness and drilling, not just willpower.
  
  

3:20 – 3:35 | Max Intervals A (15 min)

Focus: Vigorous cardio + explosive bodyweight work.

Set 1 (2 rounds):

• Squats (30s) → Rest (10s)
  
  

• Jumping jacks (30s) → Rest (10s)
  
  

Set 2 (2 rounds):

• Squat jacks (30s) → Rest (10s)
  
  

• High knees (30s) → Rest (10s)
  
  

Set 3 (2 rounds):

• Right side lunges to touch (30s) → Rest (10s)
  
  

• Burpees (30s) → Rest (10s)
  
  

Set 4 (2 rounds):

• Left leg front & back (30s)
  
  

• Right leg front & back (30s)
  
  

• Rest (10s)
  
  

• Back lunge kick jump switch (30s)
  
  

• Rest (10s)
  
  

Set 5 (1 round):

• Quad stretches (30s)
  
  

3:30 – 3:40 | Break + Third Mental Model (Beginner’s Mind)

Examples:

1. Drilling Basics → Even veterans should treat each rep as new, looking for small details.
   
   

2. Learning From Anyone → You can learn from less experienced partners if you keep an open mind.
   
   

Misconceptions:
❌ “Beginner’s Mind means forgetting everything.”

• Truth: You keep your knowledge, but stay open and humble. “Don’t wipe your memory — just keep your cup empty enough to pour in more.”
  
  

❌ “Beginner’s Mind is only for beginners.”

• Truth: It’s harder for veterans, but crucial. “World champions drill the same moves daily with a beginner’s mind — that’s why they keep improving.”
  
  

Opening Story (Nan-in’s Empty Cup, 5 min):
"During the Meiji Era in Japan, a Zen Master named Nan-in hosted a professor who wanted to learn about Zen. The professor spoke endlessly, showing off what he knew. Nan-in poured tea until the professor’s cup overflowed. The professor shouted, ‘Stop! No more will go in!’ Nan-in replied, ‘Like this cup, you are full of your own opinions. How can I show you Zen unless you first empty your cup?’"

• Bridge to Wrestling: “In wrestling, we need to ‘empty our cup.’ Even if we’ve done a move 1,000 times, we need to approach it like it’s brand new.”
  
  

3:30 – 3:45 | Wrestling Game (15 min)

Knee and hands drill

3:45 – 3:50 | Closing Remarks (5 min)

• Recap the three learning models: 80/20 Rule, Anchoring Bias, Beginner’s Mind.
  
  

• Challenge athletes: “Empty your cup every practice this week. Drill your top 3 moves like they’re brand new. Be aware of anchors, and build good ones.”