The best athletes in the world have private coaches. These coaches guide their growth, help them learn from failure, and ensure they peak at the right times. Unquestionably, having a private coach is the best way to transition from being good to great, and ultimately, to elite.
Unfortunately, for many athletes, the dream of having a private coach to guide their every move isn’t feasible. Whether it’s due to location, financial constraints, or lack of access, some athletes are forced to take charge of their own development. The good news is that with determination and the right approach, you can make significant progress on your own. Here’s a detailed guide for athletes (using the sport of wrestling as the exemplar) who want to go from being ranked in the top 200 to the top 50 in the nation, based on the principles of deliberate practice and the research of Anders Ericsson.
Meet Paul, a rising high school senior with a national ranking just within the top 200 for his graduating class. Paul lives in a state not traditionally known for wrestling, which means he doesn’t have access to a lot of high-level training partners or elite coaching. Determined to elevate his standing to the top 50 by the end of his senior year, Paul embarks on a journey of self-improvement without the luxury of a private coach. Let’s follow Paul’s story as he applies the principles of deliberate practice to achieve his goal.
1. Set Clear Goals
Paul starts by setting a clear goal: moving from a national ranking of 200 to 50 within a year. He breaks this down into smaller milestones. For instance, he aims for All-American finishes at Summer Freestyle Nationals, Super 32 and to win all in-season high school tournaments including his state tournament. He plans to do this by mastering his single leg shot and finishes with both his right and left hand, improve the strength in his hand fighting, and to get into peak physical condition. Each milestone is specific, measurable, attainable, relevant, and time-bound (SMART).
Example: Paul decided that by the end of June, he will improve his single leg success rate with his right hand by 20% and with his left hand by 50%. He aims to decrease his mile time from 6:10 to 5:50 and to increase his pull-ups from 18 to 25. He sets intermediate goals to track his progress and adjust his training accordingly.
2. Create a Structured Practice Plan
Paul develops a structured practice plan that includes skill drills, physical conditioning, and mental training. He allocates specific times for each activity and adheres to his schedule. Mornings are for strength and conditioning, afternoons for technical drills, and evenings for mental training. Each session is designed with deliberate practice in mind, focusing on specific skills, getting immediate feedback by recording and reviewing everything he does, and pushing beyond comfort zones.
Example: Paul schedules 90 minutes each morning for strength and conditioning, focusing on exercises that enhance back and forearm strength as well as his endurance. In the afternoon, he spends two hours drilling single leg takedowns and counter-attacks, ensuring he practices with intensity and precision. Then he spends an additional 30 minutes just on his hand fighting. Later that evening before bed, Paul does a visualization exercise recommended by an Olympic wrestler on YouTube, writes in his journal about his goals and progress for the day, then does a burnout exercise where he is forced to use positive self-talk to fight through the pain.
3. Focus on Fundamentals
Paul understands the importance of mastering the basics. He identifies fundamental skills in his single leg takedown and hand fighting progressions and dedicates time to perfect them. Deliberate practice, as emphasized by Anders Ericsson, involves focusing on specific skills that build skills (or meta-skills), getting immediate feedback through video review, and constantly pushing beyond comfort zones.
Example: Paul realizes his single leg finishes are not as effective as they could be. He dedicates extra practice time to two specific high-percentage finishes he wants to master and reviewing video footage of these finishes to make adjustments.
4. Use Available Resources
Paul leverages available resources to enhance his training. He watches online tutorials, instructional videos, and reads articles from reputable sources. Platforms like FloWrestling provide access to match footage and instructional content from top wrestlers and coaches.
Example: Paul spends 3 days a week studying match footage of top-ranked wrestlers in his weight class. He takes notes on their techniques and strategies, then incorporates these insights into his own practice sessions.
5. Record and Analyze Your Performance
Paul uses his smartphone to record practice sessions and matches. Reviewing the footage allows him to identify strengths and areas for improvement. He compares his techniques to those of elite wrestlers and makes necessary adjustments.
Example: After reviewing his match footage, Paul notices he often loses balance during single leg takedowns. He modifies his training to include drills that improve his stance and balance, ensuring he maintains a stable position throughout his moves.
6. Implement Mental Training
Mental toughness is a crucial component of Paul’s training regimen. He practices visualization, positive self-talk, and goal-setting to strengthen his mental game. Techniques like diaphragmatic breathing help him stay calm and focused under pressure.
Example: Before each match, Paul visualizes successfully executing his single leg takedowns. He develops a pre-match routine that includes breathing exercises and positive affirmations to manage anxiety and maintain focus.
7. Seek Feedback
Even without a private coach, Paul seeks feedback from peers, mentors, and online communities. Constructive criticism provides valuable insights and helps him adjust his training.
Example: Paul asks a trusted teammate to watch his practice sessions and provide feedback on his technique. He also joins online forums where wrestlers and coaches discuss training methods and strategies, gaining additional perspectives on his performance.
8. Stay Accountable
Paul finds ways to hold himself accountable. He tracks his progress in a journal, noting improvements and areas needing work. Regular check-ins with a mentor help him stay on track and motivated.
Example: Paul sets up bi-weekly meetings with a out-of-state college coach he met at a camp to review his progress and adjust his training plan. He logs his daily practice sessions, tracking metrics like single leg takedown success rates and conditioning benchmarks.
9. Focus on Recovery
Recovery is just as important as training for Paul. He ensures he gets adequate rest, nutrition, and hydration. Incorporating stretching, foam rolling, and other recovery techniques into his routine helps prevent injury and promotes long-term success.
Example: After intense practice sessions, Paul spends 20 minutes on active recovery, including light stretching and foam rolling. He also prioritizes getting 8 hours of sleep each night and maintains a balanced diet to support his training.
10. Embrace a Growth Mindset
Paul adopts a mindset that values learning and resilience. He understands that progress takes time and setbacks are part of the journey. He stays committed, keeps pushing his limits, and celebrates small victories along the way.
Example: After losing a match, Paul analyzes what went wrong, learns from the experience, and uses that knowledge to improve. He celebrates improvements in practice, such as perfecting a new finish to his single, as steps toward his larger goal.
Improving as an athlete without a private coach is challenging, but Paul’s story shows that it’s entirely possible. With a clear plan, dedication, and the right mindset, you can achieve significant growth on your own. Remember, the journey to greatness is a marathon, not a sprint. Stay focused, stay disciplined, and keep striving to be the best version of yourself.