In this episode of "Building a Fighter," we dive deep into the art and science of planning effective wrestling practices. We discuss the benefits of an 'ecological approach' to designing practice sessions. Our conversation focuses on creating drills that optimize learning, energy usage, and athlete progression, moving away from traditional formats of practice. We explore the importance of manipulating various constraints and variables within drills to facilitate self-guided learning for athletes. We also discuss the unique ways of structuring practices into 'technical,' 'tactical,' and 'competition' days, helping athletes to better understand and implement techniques in actual matches. Join us as we unpack the nuances of wrestling practices and the pedagogical principles behind them.