🏋️‍♂️ Practice Plan – Day 2 (Learning Models)

Focus: Learning Models #4–6
Models (in order):

1. Cognitive Load
   
   

2. Abundance Mindset
   
   

3. Certainty Heuristic
   
   

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

Movement Drills (12 min):

• 1 lap on the track
  
  

• 10 squat bounds
  
  

• 10 walking lunges each leg
  
  

• 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 (Cognitive Load)

Definition:

• “Your brain struggles to learn when overloaded. Too much information at once means nothing sticks.”
  
  

Examples:

1. Trying to learn 5 new takedowns in one day → you retain almost none.
   
   

2. Focusing on 1–2 techniques with clear key details → deeper learning and better carryover into live wrestling.
   
   

Misconceptions:

• ❌ “The more I cram, the faster I’ll learn.”
  
  

  • Truth: Overloading slows retention. Chunk details, revisit later.
    
    

• ❌ “Forgetting = failure.”
  
  

  • Truth: Forgetting and revisiting is normal. Each review strengthens memory.
    
    

Coach Script:
"Think of your brain like a backpack. If you overload it, you can’t move. Carry just the essentials, drill them well, and come back for more when you’re ready."

2:55 – 3:15 | 4 400 runs (20 min)

Timing each lap. Try to beat the previous time.

3:15 – 3:20 | Break + Second Mental Model (Abundance Mindset)

Definition:

• “An abundance mindset means someone else’s success does not take away from yours.”
  
  

Examples:

1. Teammate beats you in practice → that’s not a loss, it’s a chance to grow.
   
   

2. Another wrestler wins a tournament → that raises the standard for everyone.
   
   

Misconceptions:

• ❌ “If they win, I lose.”
  
  

  • Truth: Growth isn’t zero-sum — their success helps you too.
    
    

• ❌ “Abundance means I shouldn’t care about winning.”
  
  

  • Truth: Compete hard, but never let jealousy block your growth.
    
    

Coach Script:
"A teammate’s success doesn’t shrink your slice of the pie — it makes the whole pie bigger. Their growth creates more opportunities for you."

3:32 – 3:37 | Break + Third Mental Model (Certainty Heuristic)

Definition:

• “We are biased toward statements that sound certain, even if they’re false. Real experts rarely claim 100% certainty.”
  
  

Examples:

1. “This move always works.” → Nothing works every time; context matters.
   
   

2. “That opponent is unbeatable.” → Certainty that breeds doubt, but rarely true.
   
   

Misconceptions:

• ❌ “Confidence = correctness.”
  
  

  • Truth: Loud certainty isn’t proof.
    
    

• ❌ “Doubt = weakness.”
  
  

  • Truth: Healthy skepticism keeps you adaptable.
    
    

Coach Script:
"Certainty feels safe, but it can blind us. If you hear ‘this always works,’ challenge it. Champions know nothing is 100% guaranteed."

3:37 – 3:47 | Wrestling Game (10 min)

• Recap the three models: Cognitive Load, Abundance Mindset, Certainty Heuristic.
  
  

• Weekly Challenges:
  
  

  • Focus on one key detail per drill (Cognitive Load).
    
    

  • Celebrate a teammate’s success (Abundance).
    
    

  • Question absolute statements (Certainty).

Show hand placements, lead foot awareness, head block, penetration step.