Blog: 24 • Studying for Sport II

This compilation of audio notes, combined with Blog: 23 • Studying for Sport, is sure to help any student who consistently applies these study strategies.  Studying is a skill YOU can master!


The above audio notes give more practical information regarding putting the pieces of the study strategies puzzle together – to more effectively master subjects.  Prior to executing successful study strategies consistently, we all must have other parts of our lives together. Some parts of our lives that could be positively adjusted and or productively adapted for change are fundamental organization, time management, goal setting (and achieving), going to all classes, & getting to know your teacher better.

Just like Blog: 23 • Studying for Sport, this blog gives many more study strategies that will help most everyone gain an advantage in the classroom and then in life.  The idea behind many of the techniques & strategies given above, is to create a system for studying that will enhance more effective habits to learn.  Learning (then applying the knowledge learned), is one of the keys to a successful life.  Once this learning system is in place, you & I have now have a High Performance Training plan for studying.

This video gives strategies for high school students & college students.  If both study strategies are used, it is possible to build emotional or psychological skills (mental skills) like confidence & self-esteem.  These 2 skills, I argue, are important for most parts of your life.

You can also learn more about High Performance Training right now at the below links:

Copyright © by Coach Shannyn,  All rights reserved

Blog: 23 • Studying for Sport

The below 31 minute compilation of audio notes, from Professor (Prof.) Claude Olney’s superb Where there’s a will, there’s an “A” video series, will help those students who are motivated to fortify their study skills.


I’d be remiss if academic study strategies were left out of this High Performance Training system.  To that end, over 72 academic study strategies are given in the first 6 minutes of the above video.  Not only does Prof. Olney recommend strategies for college students, he also suggests study ways & means for high school plus middle school students in the second & third segments above.

This information was first brought to my attention way back in high school when this video series was heavily marketed.  Then, in college, I noticed the same sort of commercials being played on television.  To my demise, I did not recognize the benefit of these techniques until later on in life when I began to teach students the finer points of wrestling as a coach at the U.S. Olympic Education Center.

Not only did I recommend these academic study strategies to the student athletes I was coaching, this same information was also given to my children as they entered middle school.  I also use many of the study strategies, techniques, & tactics to this day whenever it is a must that I learn, master, & apply most principles I must teach.

If only you use 1 of the techniques that Prof. Olney recommends, you will be more effective regarding building your base of a High Performance Training game plan.

You can also learn more about High Performance Training right now at the below links:

Copyright © by Coach Shannyn,  All rights reserved

Blog 22: CST • Self-Talk

This first discussion about self-talk covers the basics.  This video will assist athletes, coaches to become more aware of how to consistently & productively apply this fundamental psychological skill.

One way to think of self-talk is to use either of the next terms in place of self-talk: self-coaching or self-instructing.  With these two terms, it may be more clear on how or what you might say to yourself.  Most effective coaches & instructors give very precise phrases or words while teaching and/or motivating.

Another term that is equally similar could be self-teaching.  This term suggests that you might be teaching yourself how to do or act or be.  This could mean what you are teaching yourself, through your own words, will have an impact on your next thought or action.

Finally, self-talk can either be spoken aloud or mentally.  How you use your self-talk is going to be up to you.  It may make sense to practice both ways to see which is more effective for you.

The above video gives you many suggestions and recommendations that will likely be productive if you believe they will work – and you work them.  You will become better at most things in life if you have a very effective plan – and you act on the plan i.e. you execute the plan.

You can also learn more about High Performance Training right now at the below links:

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Blog 21: High Performance Training II Day 4: Peaking & Tapering

In this video learn how to help athletes psychologically and physiologically consistently become ready to have their best athletic performances based on the annual plan.

Excerpt from Coaching Wrestling in the 21st Century

This term helps athletes psychologically and physiologically become ready to have their best athletic performances based on the annual plan. Simply put, athletes will peak for competitions in a high performance training plan that is based on a periodization of training model. This means that you as coach must implement plans that monitor training and taper athletes at the right time so they are rested, fit, and mentally ready.

Tapering, a form of recovery, implies reducing the amount of training volume over several weeks (or a month) while also enhancing or maintaining fitness. Here’s an example of reducing volume of training in a mesocycle via a taper:

Mesocycle III taper example
Week 1 live wrestling in minutes: 57
Week 2 live wrestling in minutes: 45
Week 3 live wrestling in minutes: 36
Week 4 live wrestling in minutes: 30

Note: the live wrestling in minutes is the total volume for each week.

Tapering is similar to a recovery week except that it is a longer time period of reducing the volume of training in a progressively, exponential manner. The idea behind the taper is to reduce the fatigue built up from a high performance training plan while also maintaining or increasing fitness. When this is done, a peak in performance is possible because the fatigue from months of training has been reduced based on the fitness fatigue theory.

Because most wrestling teams compete weekly, if not by-weekly, it is difficult to peak for every competition. So, one alternative is to train through many tournaments or competitions and peak for a select few competitions. This implies tapering likely 3-4 times per year so fitness is not diminished significantly. If coaches taper more than 3-4 times per year, it is unlikely the athletes will peak that many times due to variables like under-recovery, reduced amounts of training/fitness, psychological fatigue, and too many competitions.

Another alternative is to have “real” competitions once per month or so and have training matches in the wrestling room. Training matches allow for a high performance training model that minimizes fatigue and maximizes training. The result of focussing on peaking and tapering athletes for 3-4 competitions per year allows the athletes enough time between each event to fully recover and be extremely motivated for state, national, and international competitions. I had success with this alternative at the USOEC where many of my athletes went on to win championship medals at all levels nationally and internationally.

You can also learn more about High Performance Training right now at the below links:

Copyright © by Coach Shannyn,  All rights reserved

Blog 20: HPT-PST Day 6: Advanced Energy Management

Emotional intelligence, emotional control, & emotional discipline are all forms of managing your energy.  When this energy management skill is applied consistently, you control your destiny.  The below video gives you more ways & means to apply the skill of energy management.

In the above video, 2 strategies are given to help you or anyone productively deal with the anxiety, nervousness, and/or real or imagined anxiety or nervousness at a compettion:

  1. Self-talk example with imagery
  2. Self-talk with written down goals & review

These examples will help if the intention of a motivated user is to get help, overcome their fears (anxiety or nervousness) and used consistently.

The challenge I have witnessed, is many athletes try a strategy after practicing it maybe 1-2 times and expect their collective fears to be solved.  As is pointed out in How to use EGWF, many consistent hours of practice time must be applied to actually become better or closer to an expert in most endeavors.  Think about tying your shoe or learning to ride a bike or doing most anything with your non-dominant hand.  In the last example(s) you may have began to see that many things worthwhile take time, effort, & persistency to master, learn, or apply.

Ultimately, all of the High Performance Training strategies may work if you or I want them to work, are motivated for positive/productive change, & use them consistently.

You can also learn more about High Performance Training right now at the below links:

Copyright © by Coach Shannyn,  All rights reserved

Blog 19: PST: Energy Management

How you use your energy affects your readiness state or consistent high performances during training and competitions. Learn the strategies to apply optimal energy levels on demand.


This is the fifth Psychological Skills Training video is the PST series provided by EGWF and  And, at some point, many athletes may encounter moments when they are either too excited, nervous, or lethargic that negatively impact competition performances.  What then, could a coach do to counter these emotions or feelings?  What could an athlete do to prepare for this inevitable emotional outcome that does come up in competitions and training (especially if it is consistently negatively impacting competition performances)?

An answer is to practice using PST and or learn how to combat unwanted feelings or emotions during practice & competitions.  Throughout this blog and in these e-books, A sports science approach to coaching & Coaching wrestling in the 21st century, I  explain a model that all athletes and coaches can use to enhance high performance training which includes daily practice, learning, then mastering (among other ideas) psychological skills training.

The above video gives several examples of how controlling one’s energy levels could lead to more effective & productive training plus competition performance.  But what if an athlete or coach already has very productive energy management skills?

An answer to that question suggests that if you (or anyone) can get better at anything, should they?  Or, doesn’t it make sense to get better at most things in life and continue to progress by sharpening your blade consistently?  I argue that is what practice and training are for.  I also support the Tony Robbins idea of constant and never ending improvement in all areas of life whether it’s in the classroom, wrestling room, socially, or anywhere.

You (and I) are in control of our emotions, thoughts, & feelings which ultimatley can impact energy management in the most productive ways & means possible.  By learning the strategies suggested above in the video, you may have a better opportunity to understand then apply these psychological skills that give you a competitive edge.

You can also learn more about High Performance Training right now at the below links:

Copyright © by Coach Shannyn,  All rights reserved

Blog 18: Cutting weight

Why do wrestlers and other weight class sports cut weight?  The answer could be to gain a strength advantage.  In this video, learn how to maintain your weight consistently while strengthening your skills.

Some say weight class sport athletes (wrestling, judo, MMA, boxing, weight lifting, etc.) cut weight to gain a physical strength advantage.  It has been proven that athletes can also gain a physical strength advantage with a very effective diet and a mastery of sport specific skills plus sport psychology.

The mind is generally what drives all of our decisions and I argue strongly that many weight class sport athletes first need to believe that going up a weight class as they grow is okay – if the protocols outlined in this blog are implemented.  It must be re-emphasized that coaches, athletes, & parents must, at the very least, understand that time spent on mastering & applying the basics of sport and mind plus strength & conditioning will assist athletes growth & development.

To be certain, strength plays a large factor in growth & development of the mind, muscles, & wrestling technique.  Wrestlers do have the ability to get stronger mentally & physically if they are willing to put in the smart effort (these blogs will help).  When wrestlers get stronger mentally & physically, wrestling technique actually becomes more effective and the ceiling of potential is much higher.

That written, and to again emphasize the other factors that will help most athletes grow into different weight classes, we all must remind ourselves that the variable that allows most people to get stronger in most endeavors starts with the mind (belief).

You can also learn more about High Performance Training right now at the below links:

Copyright © by Coach Shannyn,  All rights reserved

Blog 17: High Performance Training II DAY 3: Recovery

In this video, learn about one of the most important concepts of periodization and how to implement breaks in training and throughout a Long Term Athlete Development plan.

Excerpt from Coaching wrestling in the 21st century

The transition phase, in a periodization of training model, is a break or decrease from training volume from season to season in a manner that helps athletes grow, develop, and recover. The end of a training month (or mesocycle) generally has a recovery week and a recovery week is also designed to decrease training volume to help athletes grow, develop, and recover. Breaks in between bouts of wrestling competitions or training are also a decrease in volume of work and also help athletes grow, develop, and recover. Recovery is one of the secrets of training that often gets overlooked (to the demise of many coaches and athletes) so we will spend some time describing this very important concept.

One of the components of anabolic steroids, which is sometimes used as an illegal performance enhancing drug, was the very quick recovery time it allowed its illegal abusers. To be clear, anabolic steroids are illegal PEDs, and, I am not endorsing nor recommending anyone use them and my point is to show you how important recovery is. Because illegal steroids allowed its abusers to recover quickly, it also allowed them to train more and have more good to great practices. This accumulation of training hours gave anabolic steroid abusers an illegal advantage because it was like they had trained twice or three times as much as non-anabolic steroid users. Can you imagine what type of an advantage 2-3 times the amount of training (designed by sport scientists, medical doctors & high performance training coaches) would give anyone?

One of the byproducts of training is fatigue (fitness fatigue theory). Recovery time allows our bodies to recuperate, relax, and re-build so that the training can be optimally realized The process of daily recovery generally takes about 5-24 hours and involves eating at least 3 nutritious meals per day (plus re-hydrating), sleeping for 8-10 hours per day, and letting the body naturally get back to its homeostasis or normal state. When athletes recover properly, they can actually do more work again till they are tired and need another break. This cycle of work, rest, recovery is normal and happens in all parts of life. Have you ever read a book for more than 3 hours in a row or written a paper for more than 3 hours in a row with no breaks? If so, how did you feel during and after those work bouts? And, did your quality of work start to diminish? The body needs intermittent breaks to adequately and consistently perform at high levels in sport, life, and everywhere else.

So how can you as coach design great recovery plans?

You can design great recovery plans by thoroughly understanding & applying each phase of a periodization of training model i.e. pre-competition phase, competition phase, & transition phase. That seems simple and sometimes the balance of each phase gets unbalanced. In other words, one phase of the season may not support the other and under-recovery (overtraining) or burnout or injuries or quitting may happen with the athletes. To balance each phase, coaches should keep in mind LTAD and really understand what each phase could look like.

Another concept for designing great recovery plans is utilizing the fitness fatigue theory. This theory suggests 2 things happen when any athlete trains: they get fit and they get fatigued. So, every athlete must have time to recover in order to optimally realize the fitness just gained after training. If athletes are allowed adequate time to recover (generally 5-24 hours) they will be more ready for the next workout or training session. Given enough recovery time via a recovery week (when the volume of training is reduced for entire week), athletes will actually supercompensate or be more fit than they were before the start of the mesocycle and recovery week. In other words, when athletes are in the middle of a training block or mesocycle, they are more fatigued because the volume of training is increasing. Athletes will optimally realize fitness training and be more in shape after a recovery week when the fatigue declines faster than the fitness declines due to the decrease in the volume of training.

You can also learn more about High Performance Training right now at the below links:

Copyright © by Coach Shannyn,  All rights reserved

Blog 16: HPT-PST Day 2: Advanced Imagery

Learn how to use an advanced form of imagery to strengthen your ability to change the way you feel about training, competing, & preparing for the season. Control the consistent images you see to determine your actions to optimally perform.

HPT-PST is an abbreviation for High Performance Training-Psychological Skills Training and this particular video is Day 2 of Day 7; i.e. a seven-day program to help student-athletes attain another level of confidence in their athletic abilities regarding imagery.  This program is being offered to everyone free for a limited time – so please take advantage of these “secrets of success”.

You can also learn more about High Performance Training right now at the below links:

Copyright © by Coach Shannyn,  All rights reserved