BJJ coach and public speaker Dan Faggella published a great article at The Science of Skill: Strengths Mapping for Faster Improvement.

Strength Mapping is a way to focus your training time so you can get maximum benefit.

Dan put up a screenshot of a sample strength map used by a brazilian jiu jitsu fighter – the skills listed are examples of: braziliasn jiu jitsu techniques, physical attributes important to bjj and keys to winning the mental game.

I was inspired to create something similar; but to make it easier to get started instead of a screenshot, we created an interactive spreadsheet.

Flow Athletics worked with Mt. Saint Vincent Head Wrestling Coach and former collegiate wrestler Ryan Cooley to map out the technical, physical and mental skills instrumental to becoming a successful wrestler.

Check out the google doc – Wrestling Strengths Map X FlowAthletics.com

Next, make a copy

OR download a file to use with your computer’s spreadsheet editor.

With the help of your coach and training partners, identify your level of skill for each element of your Technical, Physical, and Mental game. As Dan mentions in his post, one’s self memory can be deceptive; it’s very important to get feedback.

Use the Area of Focus column to identify skills that are most important to your improvement.

Use the Measurable Goal column to write down concrete goals. My example for the strength technique element is successfully completing this drill – maintain stance for 7 minutes while partner pulls, pushes and headsnaps. Here’s a hand guide to creating SMART goals.

Now you just have to work your butt off to reach your goals… Easy!

And keep in mind these pointers from Dan:

Your Critical Improvement Areas don’t have to be weaknesses.

Update the Strengths Map regularly.

Practice Perfect and don’t forget to share with your teammates and practice partners so they can practice perfect too.