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🏋️‍♂️ Practice Plan – Tuesday 8/27
Focus: Social Mental Models #1–3
Models Covered:
1. 10-10-10 Rule
2. Advice Paradox
3. Building Your Triggers
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⏰ 2:30 – 2:42 | Warm-Up: Nimble Reflexes (11:50)
1. Pogo Hops – 50s
2. High Knees – 50s
3. 4-Square Single-Leg Hops – 60s
4. Rest – 15s
5. Squat Thrusts – 50s
6. Plank with Toe Taps – 50s
7. Rest – 15s
8. Side Shuffles – 50s
9. Front–Back Hops in Place – 40s
10. Slide-to-Side Hops – 40s
11. Walking Lunges – 50s
12. Sumo Squat Jumps – 50s
13. Seal Jacks – 50s
14. Jog on the Spot – 40s
15. Lateral Leg Lifts – 60s
16. Skips in Place – 40s
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⏰ 2:42 – 2:50 | Stretching (8 min)
Routine:
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)
Purpose: Loosen hips/hamstrings, open shoulders, prep joints for drilling.
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⏰ 2:50 – 2:55 | Social Model #1 – 10-10-10 Rule
Definition:
“When making a decision, ask how you’ll feel about it in 10 minutes, 10 months, and 10 years.”
Examples:
Skipping sprints feels good now (10 min) but may cost you in a match (10 months).
Taking harsh feedback may sting now but makes you stronger later.
Misconceptions:
❌ “It predicts the future.” → Truth: It reframes perspective, not certainty.
❌ “Ignore short-term feelings.” → Truth: Feelings matter, but perspective prevents rash choices.
Coach Script:
"Think bigger than the moment. Ask yourself — in 10 minutes, 10 months, and 10 years, how will I feel about this choice?"
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⏰ 2:55 – 3:15 | Workout #1 – Push-Up Pyramid (20 min)
Structure:
Start with 1 push-up → 2 → 3 … up to 10.
Descend 9 → 8 … back down to 1.
Total Volume: 100 push-ups.
Rest: 5–10s between sets; move together as a group.
Focus Cues:
Core tight, chest to mat, full extension.
Athletes falling behind rejoin at the current count.
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⏰ 3:15 – 3:20 | Social Model #2 – Advice Paradox
Definition:
“Good advice is rare and often painful to hear; bad advice is everywhere and feels easy.”
Examples:
“You’re fine, keep doing what you’re doing” → comforting but not helpful.
“Fix your stance or you’ll get taken down” → stings but valuable.
Misconceptions:
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❌ “All advice is equal.” → Truth: Filter based on source/results.
❌ “Ignore all advice.” → Truth: Learn to filter, not discard.
Coach Script:
"Most advice is noise. The best advice stings but makes you better. Learn to filter it — don’t reject it all."
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⏰ 3:20 – 3:40 | Workout #2 – Wrestling Games (20 min)
Skill Focus: Hand fighting → setups → finishes
Blocks: Head block, thumb block, elbow block
Review Techniques: Arm drags, slide-bys, add duck-unders
Games:
Leg Game: Secure a double or lock on a single
Snap-Down Game: Make opponent’s hands touch the mat by any legal tie
Structure:
Short bursts: 30–45s goes, fast rotations
Encourage chaining moves, staying heavy, and finding creative entries
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⏰ 3:40 – 3:45 | Social Model #3 – Building Your Triggers
Definition:
“Triggers are mental cues you build to flip negative thoughts into positive action.”
Examples:
Tired → “This is where I grow.”
Nervous → “This means I’m ready.”
Misconceptions:
❌ “Triggers are automatic forever.” → Truth: They need reps.
❌ “Positive thinking is fake.” → Truth: Mental conditioning is training like any other.
Coach Script:
"Your brain will hand you negativity. Train it to flip those thoughts into fuel. Build triggers now, so they’re automatic later."
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⏰ 3:45 – 3:50 | Closing Remarks (5 min)
Recap: 10-10-10 Rule, Advice Paradox, Building Your Triggers
Weekly Challenge:
Run 10-10-10 before choices
Value tough feedback over easy comfort
Choose one trigger phrase (e.g. “This is where I grow”) and practice it daily
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