Former Penn State wrestling champion Jason Nolf revealed surprising details about the program’s unconventional training approach under coaches Cael Sanderson and Casey Cunningham. The team practices just 4 days per week for 75-90 minutes per session, challenging traditional collegiate wrestling training methods.
“We train four times a week for like an hour and 15 to an hour and a half,” Nolf explained on Simple man podcast. “Sundays and Wednesdays are completely off.”
This minimalist schedule differs drastically from most collegiate programs that train twice daily. Nolf attributes their success to the elite level of wrestlers training together, allowing for shorter but intense practices. Practices typically begin with team-building activities like dodgeball, followed by technique work and controlled live wrestling that rarely exceeds 10 minutes.
Recovery is a priority, with Wednesdays dedicated to recovery modalities like hot/cold tubs, sauna, and massage work. Sundays are complete rest days with no organized training.
Nolf acknowledged that this approach might not work for developing athletes still learning fundamentals. He reflected on his own journey, remembering his father’s initial skepticism: “At first [my dad] was like ‘don’t listen to the coaches, just keep working hard because that’s what got you here.'”
Venturing into Brazilian Jiu-Jitsu
After recently moving to Round Rock, Texas, Nolf is exploring Brazilian Jiu-Jitsu with a refreshingly pressure-free mindset. Having trained at New Wave Jiu-Jitsu and Fight Factory, he sees Jiu-Jitsu as an opportunity to learn and have fun.
“I haven’t really trained at all yet…we bought a house in Round Rock so like been doing a lot of work…I live about 15 minutes like from like the fight factory…I don’t really know what I’m going to do for training yet but it’s kind of like more like a like right now it’s like not not a huge priority but I still want to compete uh a lot” “I trained at New Wave once and I trained at uh Fight Factory once they’re both 15 minutes from my house”
Nolf’s competitive debut is set for December, facing Renato Canuto in a submission-only match on UFC Fight Pass. True to his wrestling roots, he stated, “I’m not going to pull guard or anything.” During training, he’s taking an exploratory approach, deliberately putting himself in challenging positions to learn: “I’m giving people my legs, trying to get them to put me in a heel hook so that I can figure out a way out of it.”
Faith and Athletic Performance
Nolf also shared insights into how his Christian faith shapes his athletic mindset. Instead of relying on external motivations like music, he focuses on staying present through prayer.
“I don’t listen to music before I compete, I just kind of listen to the sound of the crowd to stay present,” he explained. Nolf credits divine guidance for strategic moments, including a memorable victory over Jordan Burroughs where he successfully executed Burroughs’ signature takedown.
His approach to competition is deeply rooted in spiritual gratitude: “I pray before matches that God turns my nerves into energy and allows me to compete with gratitude in my heart.”
Importantly, Nolf emphasizes that athletics do not define his identity: “Wrestling isn’t who I am… I’m a child of God and that’s who I am.” This perspective helps him maintain competitive drive while staying grounded.
Through his experiences, Nolf demonstrates how faith, strategic training, and a balanced approach can contribute to high-level athletic performance across different disciplines.
