09-02-25
Embedded Files
Practice 9/2. Follow the instructions listed below.
🏋️♂️ Practice Plan – Tuesday 9/2
🏋️♂️ Practice Plan – Tuesday 9/2
Focus: Learning Models #7–9
Models Covered:
00:00 – 05:00 | Warm-Up (5 min)
00:00 – 05:00 | Warm-Up (5 min)
2 rounds without rest.
Front–Back Hops 25s
Side-to-Side Hops 25s
Ali Shuffles 25s
Criss-Cross Hops 25s
Walking Lunges 25s
Deep Squats 25s
05:00 – 10:00 | Stretching (5 min)
05:00 – 10:00 | Stretching (5 min)
Arm circles → across → behind
Feet together → apart
Splits right & left
Standing hamstring stretch (each leg)
Hurdlers stretch (each leg)
10:00 – 15:00 |Rest & Learning Model #7 – Compartmentalization
10:00 – 15:00 |Rest & Learning Model #7 – Compartmentalization
Definition: Keep life’s stresses in their lane—don’t let distractions bleed into practice.
Examples: Shake off a tough test at school; reset after a bad match.
““It’s easier to focus on one challenge at a time. When we step on the mat, we need to leave the rest of the day behind us for the next two hours. When we fail, we take the lesson we need and leave the rest behind. So what if you lost your first match? Compartmentalize it — reset, refocus, and wrestle back for 3rd place.”
CrossBodyCrunches.mp4Cross Body Crunches Preview
BoatPose.mp4Boat Pose Preview
AbChopUps.mp4Ab Chop Ups Preview
DeadBugHolds.mp4Dead Bug Holds
ElbowtoKnee.mp4Elbow to Knee Preview
CrunchyFrog.mp4Crunchy Frog Preview
Cobra.mp4Cobra Preview
ExtendedChildsPose.mp4Extended Child's Pose Preview
MaxIntervalsC.mp4Max Intervals C (full workout)
15:00 – 30:45 | Workout #1 – Max Intervals C (15:45)
15:00 – 30:45 | Workout #1 – Max Intervals C (15:45)
Set 1 – 5 Rounds
Cross Body Crunches – 30s
Rest – 10s
Boat Pose – 20s
Recovery – 15s
Set 2 – 5 Rounds
Ab Chop Ups – 30s
Rest – 10s
Dead Bug Holds – 20s
Recovery – 15s
Set 3 – 5 Rounds
Elbow to Knee – 30s
Rest – 10s
Crunchy Frogs – 20s
Recovery – 15s
Set 4 – 1 Round
Cobra – 30s
Extended Child’s Pose – 30s
30:45 – 35:45 |Rest & Learning Model #8 – Concepts Over Techniques
30:45 – 35:45 |Rest & Learning Model #8 – Concepts Over Techniques
Definition: Focus on principles, not steps.
Examples: Single-leg finishes = angle + posture concept; sprawl = hips back + weight down. Head high wins. When you get to a lock, you keep the lock.
“Don’t chase 1000 moves. When you learn the positions/concepts, the individual moves become easier to learn. You’re able to stay in good position and win scrambles you haven’t practiced yet”
Power Step Ups.mp4Lateral Power Step Ups.mp4Downward Facing Dog.mp4Dolphin Push Ups.mp4Star Push ups.mp4Plank.mp4Box Jumps.mp4Left leg box jumps.mp4Bench Dips.mp4Right Leg Box Jumps.mp4MaxIntervalsD.mp4Max Intervals D
35:45 – 51:35 | Workout #2 – Max Intervals D (15:50)
35:45 – 51:35 | Workout #2 – Max Intervals D (15:50)
Set 1 – 5 Rounds
Power Step Ups – 20s
Transition – 10s
Dolphin Push-Ups – 20s
Transition – 10s
Box Jumps – 20s
Transition – 10s
Bench Dips – 20s
Rest – 10s
Set 2 – 5 Rounds
Lateral Power Step Ups – 20s
Transition – 10s
Star Push-Ups – 20s
Transition – 10s
Left Leg Box Jumps – 20s
Right Leg Box Jumps – 20s
Rest – 10s
Set 3 – 1 Round
Downward Facing Dog – 20s
Plank – 20s
51:35 – 56:35 |Rest & Learning Model #9 – Confirmation Bias
51:35 – 56:35 |Rest & Learning Model #9 – Confirmation Bias
Definition: The more you want something to be true, the easier it is to ignore evidence against it.
Examples: Wrestler insists their shot is unstoppable; athlete believes they’re in shape but fades in live goes.
“Confirmation bias is when you only notice the times your belief looks right and ignore the rest. Champions don’t settle for a highlight — they look for consistent results. If you love headlocks but only finish them 20% of the time, your brain will remember the few wins and forget the many losses. Don’t let that bias trick you — a low-percentage move shouldn’t be your go-to..”
56:35 – 76:35 | Wrestling Games (20 min)
56:35 – 76:35 | Wrestling Games (20 min)
You can shadow wrestle (move by yourself) if you don’t have a partner.
Block Game: Head, thumb, elbow blocks.
Review: Arm drags, slide-bys, duck-unders.
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