🏋️‍♂️ Practice Plan – Thursday 8/28

Focus: Social Mental Models #4–6 + Lifting Progression
Models Covered:

1. Cognitive Behavioral Connection
   
   

2. Cognitive Dissonance
   
   

3. Compatible Intent
   
   

⏰ 2:30 – 2:35 | Warm-Up (5 min)

• Front–Back Hops (in place)
  
  

• Side-to-Side Hops
  
  

• Ali Shuffles (fast feet)
  
  

• Criss-Cross Hops
  
  

• Walking Lunges (down and back)
  
  

• Deep Squats (controlled, bodyweight)
  
  

⏰ 2:35 – 2:40 | Stretching (5 min)

• Arm circles (big → small)
  
  

• Arms across / arms behind
  
  

• Feet together stretch
  
  

• Feet apart stretch
  
  

• To the right → to the left
  
  

• Standing hamstring (each leg x2)
  
  

• Hurdlers stretch (each leg x2)
  
  

⏰ 2:40 – 2:45 | Social Model #4 – Cognitive Behavioral Connection

Definition:

• “Your thoughts, actions, and feelings are all linked. What you say in your head shows up in how you wrestle.”
  
  

Examples:

• “I’m tired, I can’t do this” → body follows with low effort.
  
  

• “I’m tired, but this is where I grow” → action improves, mood lifts.
  
  

Misconceptions:

• ❌ “It’s just positive thinking.” → Truth: It’s mental conditioning, not pretending.
  
  

• ❌ “Feelings don’t matter.” → Truth: Thoughts/actions shape feelings.
  
  

Coach Script:
"If your self-talk is negative, your body listens. Change the thought, change the action, change the result."

⏰ 2:45 – 3:20 | Workout #1 – Lifting Progression (35 min)

Block A – From the Floor

• Wide-Grip Deadlifts → 4 x 8
  
  

Block B – Explosive Hips & Pulls

• Kettlebell/Dumbbell Swings → 3 x 12
  
  

• Dumbbell High Pulls → 3 x 10
  
  

Block C – Squat & Press Work

• Front Squats (barbell) → 3 x 6
  
  

• Push Press (dumbbell/barbell) → 3 x 8
  
  

• Overhead Squats (light barbell) → 3 x 6
  
  

Block D – Core & Stability

• Single-Arm Overhead Carries → 2 x 30s each arm

• Snatch Grip Overhead Squats → 3 x 6
  
  

Focus: Progression toward Olympic lifts (clean/snatch). Form > weight.

⏰ 3:20 – 3:25 | Social Model #5 – Cognitive Dissonance

Definition:

• “Cognitive dissonance is the discomfort when your beliefs, actions, or reality don’t line up.”
  
  

Examples:

• Belief vs. Reality: Wrestler thinks “I’m strong on bottom” but gets ridden out → dissonance forces growth or denial.
  
  

• Words vs. Actions: Wrestler says “I want to win state” but skips lifts → dissonance forces either new effort or lowered goals.
  
  

Misconceptions:

• ❌ “Dissonance means you’re weak.” → Truth: It’s a signal that something is out of sync.
  
  

• ❌ “You fix it by lowering your goals.” → Truth: The healthier fix is raising your actions.
  
  

Coach Script:
"Dissonance happens when belief and reality clash. Sometimes it’s what you say vs. what you do. The brain doesn’t like that gap — so you either step up your actions or you settle for less. Champions close the gap by raising their effort, not lowering their goals."

⏰ 3:25 – 3:45 | Workout #2 – Lifting Flow / Complex (20 min)

• Combine movements into a barbell complex:
  
  

  • Deadlift → High Pull → Front Squat → Push Press
    
    

• Run 3–4 cycles with light to moderate weight.
  
  

• Focus on rhythm, bar path, and coordination.
  
  

Optional Finisher: 2 rounds of Overhead Carries (30s per arm).

⏰ 3:45 – 3:50 | Social Model #6 – Compatible Intent

Definition:

• “Training partners should communicate so their goals match. When intent is compatible, both wrestlers improve.”
  
  

Examples:

• One wrestler drilling light while the other goes live → wasted reps.
  
  

• Both agree on pace (e.g., 60% shots, then build up) → both progress.
  
  

Misconceptions:

• ❌ “Compatible intent means going easy.” → Truth: It means agreeing on the right intensity.
  
  

• ❌ “It doesn’t matter what my partner does.” → Truth: Your growth depends on shared intent.
  
  

Coach Script:
"Good training partners talk before they wrestle. When your goals line up, both of you learn faster and stay healthier."

⏰ 3:50 – 3:55 | Closing Remarks (5 min)

• Recap today’s Social Models:
  
  

  • Cognitive Behavioral Connection → self-talk drives actions.
    
    

  • Cognitive Dissonance → close the gap between belief, reality, and action.
    
    

  • Compatible Intent → communicate with partners.
    
    

• Reminder: Alignment is the theme — between your mind, your effort, and your training partners.