🏋️‍♂️ Practice Plan – Wednesday 9/3

Focus: Learning Models #10–12
Models Covered:

1. Consistency
   
   

2. Constraints-Led Approach
   
   

3. Defensive Thinking

00:00 – 10:00 | Warm-Up (10 min)

Set A (Repeat ×2) – ~8 min total

• Standing Back Bend – 30s

• Squats with Raised Arms – 30s

• Small Forward Arm Circles – 20s

• Small Reverse Arm Circles – 20s

• High Knee Pulls – 20s

• Boxer Fist Reaches – 20s

• Dragon Squats – 40s

• Outside Runners Lunges – 40s

• Rest – 20s

• (Each round ~4 minutes. Repeat twice = ~8 minutes.)

Set B – ~6 min total

• Cat Cow – 40s

• Sit Throughs – 40s

• Bird Dog – 40s

• Alternating Side Planks – 40s

• Rest – 20s

• Head to Knee Stretch – 60s

• Right Hip Flexor Stretch – 30s

• Left Hip Flexor Stretch – 30s

• Floor Knee-to-Chest Stretch – 60s

10:00 – 15:00 | 🧠 Learning Model #10 – Consistency

Definition

Small, steady improvements done daily add up to massive results over time. Champions are built by what they do every single day, not by occasional bursts of effort.

Wrestling-Specific Examples

• Taking 20 clean shots at every practice compounds into thousands of quality reps over a season.

• Drilling one finish daily keeps improving, while skipping and cramming leads to inconsistency.

• Watching one 3-minute match clip every night adds up to 100+ matches studied in a season.

Compounding Example (Coach Visual)

"Imagine starting with $1 and growing it by just 1% each day. It doesn’t feel like much — but in a year, that $1 is $37. In 3 years, it’s over $2,000. In 4 years, over $50,000. That’s the power of compounding — and that’s what consistency looks like in wrestling. Small daily effort becomes unstoppable over time."

Misconceptions

❌ “Consistency means doing the same drill forever.”

• Reality: It means showing up and progressing steadily, even as the drills and goals evolve.

❌ “Consistency is about intensity.”

• Reality: It’s about frequency and discipline — not killing yourself every session, but building momentum daily.

Coach Script

"Consistency is the 1% rule. Small daily gains add up to something massive. If you show up and improve just a little each day, in a season you’ll be a different wrestler. Compounding effort is how champions are made."

15:00 – 35:00 | Workout #1 – Explosive Plyos (20 min)

1. Broad Jumps – 2 × 10

• Goal: Maximum distance, forward more than up.

• Cues:

  • Deep squat, swing arms, drive hips.

  • Aim to land past a marker (e.g., your height).

  • Land softly, control balance.

• Note: Try to jump further each rep, or at least land in the same spot.

2. Knee Tuck Jumps – 2 × 10

• Goal: Maximum vertical height and knee drive.

• Cues:

  • Squat down, explode up.

  • Pull knees high toward chest at the top.

  • Land softly, reset, then jump again.

• Note: Not for speed. Each jump should be max effort.

3. Power Jacks – 2 × 10

• Goal: Explosive power from a squat stance.

• Cues:

  • Start wide, squat low with arms overhead.

  • Jump hard, slap thighs as arms swing down.

  • Land back in squat, repeat immediately.

• Note: Quick, powerful bursts.

4. Jumping Lunges – 2 × 10

• Goal: Explosion strength, balance, and coordination.

• Cues:

  • Drop into deep lunge (knee just off floor).

  • Jump straight up, switch legs midair, land back in lunge.

  • No pause between reps — flow from one to the next.

• Note: Drive through both legs evenly.

5. Step Off Box Jumps – 2 × 10

• Goal: Build pre-loaded power and reaction speed.

• Cues:

  • Start on box → step off → land softly → explode up immediately.

  • Push with full force every jump.

  • Walk back around, reset each rep.

• Note: Use controlled landings to avoid wasted energy on balance corrections.

35:00 – 40:00 | 🧠 Learning Model #11 – Constraints-Led Approach

Definition

Use training rules or “constraints” that force athletes to discover better habits, instead of just copying instructions.

Wrestling Examples

• No-leg attacks drill: forces scoring through ties, snaps, and throws.

• Chain rule drill: after every shot, wrestler must transition into a second move.

• Short-time scenario: start down 1 point with 30s left — builds urgency and decision-making.

• One-hand tie rule: only one hand allowed on ties — improves footwork and setups.

Misconceptions

❌ “Constraints just make things harder for no reason.”

• Reality: They are designed to highlight weaknesses and shape better habits, not punish athletes.

❌ “Constraints replace technique instruction.”

• Reality: They supplement technique by letting athletes apply moves in realistic situations.

Coach Script

"Constraints-led training means I’ll set rules that make the game force you into good habits. Instead of me telling you every step, the drill makes you figure it out — and that sticks."

40:00 – 60:00 | Workout #2 – Running Intervals (20 min)

• 2 × 800m (effort pace, short rest between) 3 minute rest, 2 minute rest
  
  

2 × 400m (faster pace, short rest between) 2 minute rest, 1 minute rest

60:00 – 65:00 | 🧠 Learning Model #12 – Defensive Thinking

Definition

Playing only to avoid mistakes holds you back. Growth comes from attacking opportunities, even if it risks failure.

Wrestling Examples

• Wrestling a tougher partner instead of sitting out builds resilience.

• Taking a risk with a high-level setup, even if it might get countered, teaches faster than always playing it safe.

Misconceptions

❌ “Defensive thinking means good defense.”

• Reality: Strong defense is important, but avoiding risk altogether limits growth.

❌ “Safe = smart.”

• Reality: Sometimes safety is just fear in disguise. Smart wrestling is about calculated risk.

Coach Script

"Trying and failing beats not trying at all. Champions don’t play not to lose — they wrestle to win."

65:00 – 75:00 | Wrestling Situations / Games (10 min)

Head blocks, elbow blocks, thumb blocks. Penetrations. Stance and motion. Arm drag, Duck unders, Slide bys.

75:00 – 80:00 | Closing (5 min)

• Recap: Consistency, Constraints-Led Approach, Defensive Thinking.

Challenge: Apply consistency in one small action every day this week.