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Your Journey Starts Here!

Hey, Guy’s!

As your coaches, we're here to guide you to become the best version of yourself—on the mat and beyond. This workbook is your roadmap to unlocking your potential as a wrestler. As Jordan Burroughs says, “Set a goal so big that it scares you, then chase it with everything you’ve got.” Trust this process, and you’ll not only excel but also discover a deep love for wrestling. Let’s invade your dreams with goals that push you to the podium! Let’s blast off with goals that make you unstoppable!

Your Task: Follow these slides, answer the questions, and write your goals in this workbook. Type in the Google Doc or print it to write by hand.

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What Are SMART Goals?

Your Secret Weapon for Success

SMART Goals are Specific, Measurable, Achievable, Relevant, and Time-bound. They’re like a laser beam, focusing your energy to make every practice count.

Specific: Be crystal clear (e.g., “Master a double-leg takedown” vs. “Get better”).
Measurable: Track your progress (e.g., “Hit 50 clean double-legs in practice weekly”).
Achievable: Within your reach (e.g., a beginner might aim for a basic stand up).
Relevant: Matches your big dreams ( becoming a state champion, make the line up).
Time-bound: Set a deadline (e.g., “By Week 4 of preseason training”).

Why do clear goals excite you about wrestling?

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Why SMART Goals Work

They Fuel Your Passion and Progress

SMART Goals are your rocket fuel, turning dreams into reality. Research (Psychology of Sport and Exercise, 2024) shows they boost commitment by:

Giving clarity to focus your practice.
Making progress visible to build confidence.
Building discipline to skip distractions like junk food or lendless scrolling.�By writing goals and checking them every 4 weeks, you’ll see growth and fall in love with the grind. Trust this workbook—it’s your map to the stars!�

What’s one wrestling dream that feels scary-big? How can a SMART Goal help you chase it?

The Power of SMART Goals

Why They Transform Your Wrestling

Each SMART element supercharges your journey:

Specific: Vague goals like “be stronger” waste effort. “Increase my squat by 15 pounds” targets your training.
Measurable: Tracking “50 takedown reps per practice” shows you’re improving.
Achievable: Realistic goals (e.g., “score one takedown per match”) build confidence.
Relevant: Goals tied to your passion (e.g., “master a series of moves from a 50/50”) keep you motivated.
Time-bound: Deadlines like “learn 2 more single-leg finishes by Week 4” create urgency.�Example: Instead of “I want to win,” try: “Score 10 low single takedowns by my next 10 matchs by drilling low-single 3x/week.”

Which SMART element (S, M, A, R, T) excites you most, and why?

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Wrestling Goals – Short-Term Set a goal for Week 4 of preseason training. Make it SMART to build skills fast! Example: Specific: Master a high-crotch takedown with a lift finish. Measurable: Hit 100 clean reps in practice. Achievable: I can drill this with my current skills. Relevant: Boosts my takedown game for matches. Time-bound: By Week 8 Your Short-Term Wrestling Goal:	Wrestling Goals – Mid-Term Gear Up for the Season What do you want to achieve before the wrestling season starts? Focus on skills or habits that set you up for success. Example: Specific: Chain a single-leg takedown to a cutback finish. Measurable: Succeed in 7/10 practice attempts. Achievable: I’ll drill 15 minutes daily with a partner. Relevant: Helps me score points and chain wrestle.. Time-bound: week 8 By November 2025 (first practice).�Your Mid-Term Wrestling Goal:	Wrestling Goals – Long-Term Dream Big, Like Jordan Says! What’s your ultimate goal for this wrestling season (by Week 12 or season’s end)? Set a scary-big goal that pushes you to be your best! Example: Specific: Place top 3 at the state tournament. Measurable: Win 80% of my matches this season. Achievable: I’ll train 5x/week and compete in summer tournaments. Relevant: Aligns with my dream of being a champion. Time-bound: By March 2026 (state tournament).�Your Long-Term Wrestling Goal:

Launch your wrestling journey by setting SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) that fuel your growth in our Area 51 laboratory. You can work on multiple goals at once—like mastering a go-to escape, as well as mastering three takedowns from an underhook—to build a complete system. Write your goals below, track them weekly, and adjust as you evolve. Your effort is your rocket fuel, so dream big and start drilling!

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School Goals Fuel Your Wrestling with Focus Good grades keep you eligible and sharpen your mind. Set a SMART school goal to support your wrestling journey. Example: Specific: Raise my math grade from C to B. Measurable: Score 80%+ on all math tests. Achievable: Attend tutoring twice a week. Relevant: Keeps me eligible and builds discipline. Time-bound: By Week 8 (August 15, 2025).�Your School Goal:	Physical Strength Goals Build a Stronger You Strength and conditioning make you a tougher wrestler. Set a SMART goal to power up your game. Example: Specific: Increase my max push-ups from 20 to 30. Measurable: Track push-ups weekly in practice. Achievable: Add 2 sets of 10 push-ups daily. Relevant: Improves my strength for pinning. Time-bound: By Week 12 (August 29, 2025).�Your Physical Strength Goal:	Home Goals Helping around the house Your job is to take the trash out, but your mom always has to tell you over and over again. Make a goal to be helpful. Example: Specific:take the trash out before being told.. Measurable: check tlevel of the trash daily, if its high, take it out. Achievable: Only carry one bag of garbage at a time, if too heavy. Relevant: Improves my strength for wrestling and makes parents happy. Time-bound: every thurs day is garbage day, set a reminder on your phone so you won’t forget. Your Home Goal:

Don’t just use SMART goals for wrestling use them for anything you want to improve.

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Discipline Makes Dreams Reality

No Excuses—Stick to the Plan!

Wishing won’t get you to the podium. Discipline will. Take pull-ups: one wrestler might aim for “3 sets of 10 weighted pull-ups by Week 8.” Another might start with “2 weeks of negative pull-ups and bar hangs, then use bands by Week 4, and do unassisted pull-ups by Week 6.” This doesn’t happen by hoping—it takes a plan and sticking to it, no excuses! Every small, hard choice (skipping soda, drilling extra) builds the wrestler you’ll become. It’s not a chore—it’s an investment in your future.

Your Answer: What’s one small, hard choice you can make to support your goals?

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Action Plans & Progress Tracking

Make It Happen, Track It, Win!

For each goal, create an Action Plan:

Steps: (e.g., “Drill double-leg 3x/week, watch FloWrestling videos.”)
Obstacles & Solutions: (e.g., “If tired, focus on technique.”)
Helpers: (e.g., “Ask coach for form feedback.”)�Example Action Plan:
Goal: Chain single-leg to cut-back finish by Week 8.
Steps: Drill 15 min/day, review footage weekly.
Obstacles: Low energy—eat a healthy snack, go to bed earlier.
Helpers: Teammate, coach.�Your Action Plan (Pick One Goal):�
Goal:
Steps:
Obstacles & Solutions:
Helpers:

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Slide 10: Track Your Progress

Stay on Course and Keep Growing

Check your goals every 4 weeks to celebrate wins and adjust. Use this table to track one goal (add more in your workbook).

Progress Tracker:

Goal	Steps Taken	Progress (Week 4/8/12)	Adjustments Needed
Example: 30 push-ups by Week 12	Added 2 sets of 10 daily	Week 4: 25 push-ups	Increase to 3 sets
Your Goal: ____________________	____________________	____________________	____________________

Goal	Steps Taken	Progress (Week 2/4/6/8)	Adjustments Needed
Example: 50 sweep singles daily for 8 weeks	Start with 2 set ups and 2 finishes	Every 2 weeks learn 2 new sets and different finishes	Increase to 3 sets
Your Goal: ____________________	____________________	____________________	____________________

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Your Journey to Greatness

You’re an Area 51 Superstar!

This workbook is your cosmic launchpad to becoming the best version of yourself. By diving into its lessons—self-reflection, goal-setting, and disciplined action—you’re building a wrestler who thrives on challenge and loves the grind. Set SMART Goals that match your skills but push just beyond your limits, tough enough to make you fight for them. One wrestler might aim to place top 8 in the state, another to become a state champion, and another to earn a starting spot on the team before graduation—and that’s a fantastic goal! Representing your school and team is an honor, and stepping onto the mat one-on-one takes guts. Not everyone has the bravery to face that spotlight, but you do.

Congratulations for choosing the toughest sport in school! By tackling hard things, you’re becoming tougher, stronger, and more responsible as a person, student, and athlete. As your coach, I’m proud to see you choose action and results over easy screen time. In a world where many kids skip physical challenges, your dedication gives us hope and sets you light years ahead in work ethic. This workbook isn’t work—it’s your tool to stay accountable and achieve results you’ve never reached by doing things you’ve never done. Thank you for your commitment—it makes every coach and parent proud. Now, go earn your spot on the podeum with SMART Goals and soar to the top!

Your Final Reflection: How will this workbook help you become a tougher, more passionate wrestler?

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