It was 12 September 2014 and I was competing in the World Drug Free Powerlifting Federation Single Lifts. For my third and final attempt at the squat I stood with 132.5kg on my back and took two short, sharp steps back.
I took one last breath and began a strong descent to about two inches below parallel. I bounced back out of the hole with ease, with as much grace as is possible with the equivalent of a baby elephant on you back.
I thought I had it until I hit a massive sticking point and it all started to quickly fall apart.
The voices in my head began to despair.
‘It’s too heavy.’
‘You haven’t stood up.’
‘Give up.’
‘You’re too weak’.
And as if by command I felt two spotters on either side of me grab the loaded bar to help me back in towards the rack.
I missed the lift and I felt completely devastated. It was made even worse when I looked at a video replay and saw how close I was to successfully completing it. My muscles were strong but my mental game was weak.
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Mental coaching, or your mental game, is not just for elite athletes or professionals, it is as important for you and me as it is for them. However for many of us preparing for a competition our mindset is an underdeveloped or even completely forgotten aspect of our training.
And this would, for the following 6 months, be the core focus of my training.
If you have ever felt like your head is preventing you from becoming a winner, suffer from slumps, choking, psych-outs, negativity or a lack of confidence or if you perform better in practice than at “crunch time” you must learn how to become mentally tough.
Here are these four strategies to help you up your mental game and develop the mindset of a champion.
1. Visualise
Visualisation, also known as mental imagery, is the process of creating a mental image (or intention) for what you want to happen.
It makes the future clearer and is the first step toward creating it. Whilst most people have tried some form of visualisation, the sports approach is much deeper and should include physical, kinesthetic (movement), imagining the entire task playing out at the same speed and with as much positive emotion as possible.
Visualising success, on the playing field or the sporting arena, is extremely effective and worth taking time to become skilled at.
2. Listen to music
Listening to music is a behavioural strategy that helps to create and control a specific environment. Music has the ability to instantly transform our state of mind by reminding us of a successful memory.
Have you ever listened to an upbeat song and felt completely re-energised as a result?
Create an uplifting playlist on your music player and listen to it when you need to psyche yourself up.
Because I believed that I was not going to get the lift, that belief may have led me to alter the strategies I used for physically and mentally preparing myself, as a result I performed way below my best.
While I may have had a good chance of succeeding, my belief hindered my performance, and I made this belief become reality.
Psychological research shows that the self-fulfilling prophecy works for both negative and positive predictions — the beliefs you hold have an impact on what happens to you.
In order for you to succeed at what ever you put your mind to, you need a belief so strong in yourself that you can overcome any setback.
4. Manage your internal dialogue
My greatest weakness on that day was not my physical strength; it was that I believed the inner critic when she said I was weak. Develop self-supporting (or self compassion) affirmations to help you control your thoughts.
Six months after I missed this lift, I successfully completed my best competition, going 6 for 6 in both the squat and deadlift with each final lift being a new personal record.
It is true what they say, our mind will give up before our body does. Your mental game is a crucial part of your training, regardless of level or standard. It all starts with a simple can-do attitude.
Good luck!
Sarah Doyle is a life coach, motivational speaker, positive body powerlifter and host of Better Life Project TV. For more information, follow her on Facebook, Instagram or check out Sarah’s website here.
The42 is on Instagram! Tap the button below on your phone to follow us!
Mind games: 4 ways to help you develop the mindset of a champion
I REMEMBER IT like it was only yesterday.
It was 12 September 2014 and I was competing in the World Drug Free Powerlifting Federation Single Lifts. For my third and final attempt at the squat I stood with 132.5kg on my back and took two short, sharp steps back.
I took one last breath and began a strong descent to about two inches below parallel. I bounced back out of the hole with ease, with as much grace as is possible with the equivalent of a baby elephant on you back.
I thought I had it until I hit a massive sticking point and it all started to quickly fall apart.
The voices in my head began to despair.
‘It’s too heavy.’
‘You haven’t stood up.’
‘Give up.’
‘You’re too weak’.
And as if by command I felt two spotters on either side of me grab the loaded bar to help me back in towards the rack.
I missed the lift and I felt completely devastated. It was made even worse when I looked at a video replay and saw how close I was to successfully completing it. My muscles were strong but my mental game was weak.
Mental coaching, or your mental game, is not just for elite athletes or professionals, it is as important for you and me as it is for them. However for many of us preparing for a competition our mindset is an underdeveloped or even completely forgotten aspect of our training.
And this would, for the following 6 months, be the core focus of my training.
If you have ever felt like your head is preventing you from becoming a winner, suffer from slumps, choking, psych-outs, negativity or a lack of confidence or if you perform better in practice than at “crunch time” you must learn how to become mentally tough.
Here are these four strategies to help you up your mental game and develop the mindset of a champion.
1. Visualise
Visualisation, also known as mental imagery, is the process of creating a mental image (or intention) for what you want to happen.
It makes the future clearer and is the first step toward creating it. Whilst most people have tried some form of visualisation, the sports approach is much deeper and should include physical, kinesthetic (movement), imagining the entire task playing out at the same speed and with as much positive emotion as possible.
Visualising success, on the playing field or the sporting arena, is extremely effective and worth taking time to become skilled at.
2. Listen to music
Listening to music is a behavioural strategy that helps to create and control a specific environment. Music has the ability to instantly transform our state of mind by reminding us of a successful memory.
Have you ever listened to an upbeat song and felt completely re-energised as a result?
Create an uplifting playlist on your music player and listen to it when you need to psyche yourself up.
3. Fake it ’till you make it
Because I believed that I was not going to get the lift, that belief may have led me to alter the strategies I used for physically and mentally preparing myself, as a result I performed way below my best.
While I may have had a good chance of succeeding, my belief hindered my performance, and I made this belief become reality.
Psychological research shows that the self-fulfilling prophecy works for both negative and positive predictions — the beliefs you hold have an impact on what happens to you.
In order for you to succeed at what ever you put your mind to, you need a belief so strong in yourself that you can overcome any setback.
4. Manage your internal dialogue
My greatest weakness on that day was not my physical strength; it was that I believed the inner critic when she said I was weak. Develop self-supporting (or self compassion) affirmations to help you control your thoughts.
Six months after I missed this lift, I successfully completed my best competition, going 6 for 6 in both the squat and deadlift with each final lift being a new personal record.
It is true what they say, our mind will give up before our body does. Your mental game is a crucial part of your training, regardless of level or standard. It all starts with a simple can-do attitude.
Good luck!
Sarah Doyle is a life coach, motivational speaker, positive body powerlifter and host of Better Life Project TV. For more information, follow her on Facebook, Instagram or check out Sarah’s website here.
The42 is on Instagram! Tap the button below on your phone to follow us!
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