Create the most modern, credible, comprehensive, science-based, and effective guidelines for becoming the most well-rounded man from novice, intermediate, advanced, expert, to elite levels of expertise with a progression timeline. Be as detailed as possib

Creating comprehensive guidelines for becoming a well-rounded man involves development across multiple domains: physical fitness, mental wellness, emotional intelligence, social skills, financial literacy, skills development, and personal values. Below is a structured approach progressing from novice to elite within a framework that allows for flexibility and individual differences. Each section provides guidelines, practices, and a suggested timeline for progression. ### Phase 1: Novice (0-6 Months) **Objective**: Establish a foundation in various domains. #### Physical Fitness - **Activities**: Start with bodyweight exercises (push-ups, squats, lunges) and basic cardiovascular exercises (walk, jog, cycle). - **Frequency**: 3-4 times per week. - **Guidelines**: - Focus on form and consistency over intensity. - Incorporate flexibility and mobility exercises (yoga, stretching). #### Mental Wellness - **Practices**: Introduction to mindfulness or meditation (5-10 min sessions). - **Resources**: Use apps like Headspace or Calm. #### Emotional Intelligence - **Activities**: Journaling to reflect on daily emotions and experiences. - **Guidelines**: Identify triggers and practice naming emotions. #### Social Skills - **Practical Steps**: Make small talk with acquaintances; attend community events. - **Goals**: Aim for 1-2 social interactions per week to build comfort. #### Financial Literacy - **Activities**: Basic budgeting and tracking expenses. - **Tools**: Use apps like Mint or YNAB. #### Skills Development - **Focus**: Pick one skill (e.g., cooking, a language). - **Practices**: Take a class or use online resources (like Duolingo). #### Personal Values - **Exercises**: Reflect on personal values through writing. - **Goals**: Write down 3-5 core values. --- ### Phase 2: Intermediate (6 Months - 2 Years) **Objective**: Expand knowledge, deepen skills, and enhance social networks. #### Physical Fitness - **Activities**: Introduce resistance training, mix with cardiovascular workouts. - **Frequency**: 4-5 times per week, incorporate progressive overload. - **Guidelines**: Track workouts and performance. #### Mental Wellness - **Practices**: Increase meditation duration to 15-20 minutes; start reading self-help or psychology books. #### Emotional Intelligence - **Activities**: Engage in active listening exercises; seek feedback from trusted friends. - **Practices**: Try to identify and articulate the emotions behind interactions. #### Social Skills - **Practices**: Join clubs or classes that align with interests to meet new people. - **Guidelines**: Set a goal for attending 1 social event per month. #### Financial Literacy - **Activities**: Begin some passive income strategies (investing in stocks, real estate). - **Resources**: Read personal finance books or take an online course (Coursera, Udemy). #### Skills Development - **Focus**: Learn two new skills or deepen one (e.g., coding, public speaking). - **Practices**: Attend workshops, webinars, or local meetups. #### Personal Values - **Practices**: Engage in volunteer work aligned with personal values. - **Goals**: Reflect on values with a mentor or trusted individual. --- ### Phase 3: Advanced (2-5 Years) **Objective**: Master key areas, develop a personal brand, and leverage strengths for growth. #### Physical Fitness - **Activities**: Specialize in areas of interest (e.g., powerlifting, marathon training). - **Guidelines**: Create a detailed macro and micro cycle approach to training. #### Mental Wellness - **Practices**: Incorporate therapy or coaching into the routine; engage in stress management techniques. #### Emotional Intelligence - **Activities**: Practice empathy exercises; mentor someone. - **Guidelines**: Regularly reflect on conversations and relationships. #### Social Skills - **Practices**: Work on public speaking; consider joining Toastmasters. - **Goals**: Host a gathering/event once every 3 months. #### Financial Literacy - **Activities**: Create a comprehensive investment portfolio. - **Practices**: Learn about and consider tax-efficient investing. #### Skills Development - **Focus**: Start a side project or freelance work in your area of expertise. - **Practices**: Contribute to relevant forums or blogs. #### Personal Values - **Practices**: Conduct annual reviews of values and experiences; adjust actions as needed. --- ### Phase 4: Expert (5-10 Years) **Objective**: Leverage expertise, mentor others, and contribute to your community. #### Physical Fitness - **Activities**: Compete in events (e.g., marathons, competitions). - **Guidelines**: Coach or train others in fitness. #### Mental Wellness - **Practices**: Train in mindfulness-based stress reduction or cognitive behavior therapy techniques. #### Emotional Intelligence - **Activities**: Facilitate workshops or training in DBT/CBT techniques. - **Guidelines**: Practice negotiation and conflict resolution. #### Social Skills - **Activities**: Network actively in professional environments; seek leadership roles. - **Guidelines**: Develop a personal brand (LinkedIn, personal website). #### Financial Literacy - **Practices**: Diversify investments into different areas (business ventures, real estate). - **Guidelines**: Create a financial plan for retirement and legacy. #### Skills Development - **Focus**: Teach others; create courses on your area of expertise. - **Practices**: Start speaking at conferences, publish articles/programs. #### Personal Values - **Practice**: Guide groups to find and live by their core values. - **Goals**: Develop a philosophy or framework based on key learnings. --- ### Phase 5: Elite (10+ Years) **Objective**: Influence and lead in various domains while continuing personal growth. #### Physical Fitness - **Activities**: Establish or contribute to fitness initiatives; promote health awareness. #### Mental Wellness - **Practices**: Conduct research or write about advancements in mental wellness. #### Emotional Intelligence - **Activities**: Write a book or create a content series on emotional intelligence. #### Social Skills - **Practices**: Become a thought leader in community initiatives; publish thought leadership pieces. #### Financial Literacy - **Activities**: Mentor others in financial literacy; collaborate with financial advisors. #### Skills Development - **Focus**: Innovate in your field; contribute to your industry’s advancement through research. #### Personal Values - **Activities**: Engage in philanthropy; lead initiatives based on personal mission. - **Goals**: Create a legacy project that embodies your values and mission. --- ### Progression Timeline Summary - **Novice**: 0-6 Months - **Intermediate**: 6 Months - 2 Years - **Advanced**: 2-5 Years - **Expert**: 5-10 Years - **Elite**: 10+ Years ### Closing Remarks Becoming a well-rounded man is a lifelong journey that requires flexibility and adaptation to changing circumstances and personal growth. Progression through these phases should be guided by personal reflection, ongoing assessment, and a network of support. Each individual’s path is unique, and achieving balance across these domains will not only enhance personal fulfillment but also positively impact those around them. Update (2024-11-15): Becoming a well-rounded professional wrestler requires dedication, discipline, and a structured approach to training. The following guidelines provide a science-based, comprehensive framework that spans from novice to elite levels of expertise in professional wrestling. The progression timeline suggested here is flexible and can be adjusted based on individual circumstances, such as prior athletic experience, frequency of training, and personal goals. ### **1. Novice Level (0-6 months)** #### Objectives: - Familiarization with basic wrestling concepts and techniques. - Development of physical conditioning, flexibility, and body awareness. #### Training Components: - **Physical Conditioning:** - **Strength Training:** Focus on bodyweight exercises (push-ups, squats, pull-ups) to build a foundation. - **Cardio:** Incorporate running, cycling, or swimming (20-30 mins, 3-4 times a week). - **Wrestling Fundamentals:** - Learn basic stances (neutral, offensive, defensive). - Practice fundamental movements (shoots, sprawls, rolls). - Focus on simple maneuvers (arm drags, hip tosses, body slams). - **Health & Nutrition:** - Understand the importance of a balanced diet, focusing on whole foods, lean proteins, and hydration. - Learn about macronutrients (carbohydrates, proteins, fats). - **Mental Training:** - Begin developing a growth mindset. - Watch matches and document key techniques and styles. #### Timeline: - Training: 3-5 days a week. - Progress evaluation: At the 3-month mark for fundamental understanding and conditioning level. ### **2. Intermediate Level (6-12 months)** #### Objectives: - Build on foundational skills and increase intensity in training. - Develop performance characteristics necessary for professional wrestling. #### Training Components: - **Physical Conditioning:** - **Strength Training:** Introduce resistance training with weights (focus on compound lifts: bench press, deadlift, squats). - **Cardio:** Increase intensity and volume (HIIT, 30-45 mins, 3-4 times a week). - **Wrestling Techniques:** - Expand repertoire with intermediate moves (suplexes, dramatic falls). - Introduce chain wrestling (combining various techniques fluidly). - Begin learning how to safely take and execute more complex bumps. - **Promo Skills:** - Start practicing on-microphone skills, character development, and cutting promos. - **Psychology of Wrestling:** - Understand the basics of match structure and storytelling through physicality. #### Timeline: - Training: 4-6 days a week (split between technical practice and strength/cardio sessions). - Progress evaluation: After 6 months, assess ability to perform basic match structures and emotional engagement. ### **3. Advanced Level (1-2 years)** #### Objectives: - Refine technical skills and expand repertoire. - Increase psychological understanding of matches. #### Training Components: - **Physical Conditioning:** - Continue with strength training with an emphasis on periodization. - Integrate plyometric and agility training (jump training, sprint drills). - **Wrestling Techniques:** - Master advanced maneuvers (hurricanrana, shooting star press). - Maximize bump sensitivity and recovery techniques. - Begin performing live matches (sparring, indie shows). - **Character Development:** - Create and refine a complete in-ring persona. - Work on mic skills, narrative consistency, and audience engagement. - **Ring Awareness:** - Focus on timing, spacing, and interactions with the audience. #### Timeline: - Training: 5-6 days per week. - Regular performances: Participate in local/small promotions as often as possible. - Progress evaluation: Every 3-6 months by performing in front of audiences and receiving feedback from coaches. ### **4. Expert Level (2-4 years)** #### Objectives: - Achieve mastery of movements and methods. - Develop full awareness of performance psychology. #### Training Components: - **Physical Conditioning:** - Incorporate specialized training (yoga, Pilates, mobility work) to prevent injuries. - Establish a well-defined weight training routine tailored to needs. - **Wrestling Techniques:** - Execute high-level maneuvers with precision (moonsaults, Piledrivers). - Develop signature moves and finishers that fit the in-ring persona. - **Performance Skills:** - Work with experienced mentors to refine match psychology. - Memorize and rehearse various match types (singles, tag team, etc.). - **Networking:** - Establish connections within the industry (promoters, bookers, and other wrestlers). #### Timeline: - Training: 6 days a week with diversification of styles (e.g. lucha libre, Japanese strong style). - Regular matches: Work towards gaining recognition and opportunities at higher levels. ### **5. Elite Level (4+ years)** #### Objectives: - Achieve industry recognition and establish a personal brand. - Contribute to the wrestling community through mentorship or innovation. #### Training Components: - **Physical Conditioning:** - Maintain peak condition with a strict, disciplined regimen. - Focus on injury prevention and recovery techniques. - **Wrestling Techniques:** - Constantly evolve skill set with new techniques and styles. - Adapt performance based on audience feedback and market trends. - **Storytelling & Psychology:** - Create compelling narratives that resonate emotionally with audiences. - Study and analyze successful storylines in wrestling history. - **Personal Branding:** - Utilize social media for self-promotion (Instagram, Twitter, YouTube). - Take part in a variety of promotions at different levels and markets. #### Timeline: - Training: Continual professional development, attend workshops and seminars. - Performance: Regularly booked on larger promotions, aiming for championship titles. ### **Conclusion** #### Continuous Evaluation Throughout all levels of progression, continual self-assessment and adaptation of training routines to personal growth and feedback from mentors or peers are crucial. The world of professional wrestling is dynamic, with new talents and styles emerging. Staying informed about wrestling culture, trends, and physical conditioning science will help you remain competitive. ### Additional Resources - Books on wrestling psychology, performance training, and nutrition. - Attending wrestling schools and training seminars to gain diverse insights. - Engaging with wrestling communities and forums for support and shared experiences. Always prioritize safety and health, focusing on sustainable practices throughout your wrestling career.