FIT AS FU*K


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FIT AS FU*K 2011 – meet the stereotypes

Mental advics for the stereotypes we all know and recognize within ourselves…

The excuser

“I’m not really sure on why I have signed up for the competition. It was a stupid idea! I’m not as strong as I look, and definitely not as fast as the other athletes. I can’t even do an overhead squat properly. And my pull-ups suck. Shit, and what if they expect a muscle up – hmm.. well, I did it that one time, but no, that was just purely luck. Oh no, I’m are going to make a fool of myself!!

You have so many disturbing thoughts  – and even though you probably already have let everyone around you know how you feel, just to prepare them, and not at least yourself, for you failure – go out there and do your best. Stop making excuses for yourself! Remember that exact moment where you signed up for the competition. In that very moment you believed in yourself! Get that moment back – and go kick some ass!

The underdog

“I will just try it out to see if I can do it. It’s a huge challenge. I’m so exited!”

This might be your first competition. Use the advantages of this. There are no expectations on your shoulders. You have trained hard and you are ready for this! Don’t let anyone tell you otherwise. Do the exact same thing, as you do when you train in the gym. Look forward to the experience, and have fun!

 The experienced

“Well, I have done this so many times. Nothing has changed. I just want to win. It will be a piece of cake. Just another day at the office…”

Even though you have been through more competitions than you can remember, don’t slack on your performance! Be 100% ready by preparing as if this was the most important challenge in your life. Make sure your focus is not only on winning, in that you can’t control that! Focus should be on what YOU have to do, to do your best in every workout. Analyze and make strategies. Use your experience to get through every workout as the toplevel athlete you are!

The quitter

“I can always pretend´, that I’m injured os sick. Yes, if it hurts too much I will just quit. That’s fine. No expects me to win anyway. And I know myself in competition settings, it will never work out anyway. Hmm.. If I quit, I will blame it on my shoulder.”

YOU signed up for the competition. No one else took that decision for you. Remember that when the pain start getting to you doing a workout and you want to quit and forget about the whole thing. Before the competition day, think through, why you are competing – what are your goals, why are you putting yourself through this? Find your answers, make sure that they are meaningful to you and write them down. Even though, your answer is just to have fun, remind yourself. Have the answers with you during the competition day, look at them one in a while, and remember them when the sweat starts, the taste of blood begins – and all you want to do is quit! Then, remember your answers!!


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FIT AS FU*K 2011 mental aspects – WOD 1-3

INDIVIDUAL WOD 1 – mental aspects

AMRAP 10 min.

Control your pulse. Make sure you have a strategy ready before start. What pace will you start at – how will you do your breathing  – how many reps in a row – can it be done unbroken – how fast will you run etc etc? Follow your strategy, and make sure you maintain focus in all 10 minutes. Use selftalk. Find Q-words or sentences that can help you through the pain and the disturbing thoughts. This workout is all about leaving your brain behind and let your body do the work. 10 minutes of your life. Make them go by fast!

TEAM WOD 1 – mental aspects

AMRAP 15 min.

The team should also have a strategy ready. Who is doing what exercises?  You all have to run together, who is setting the pace? Make sure everything is well planed, so there is no confusion when the workout starts. Communicate during the workout. Inform each other on how you individually like to be cheered on, what should your team mates say in order to get you to push yourself. Help each other to perform your fullest!

INDIVIDUAL WOD 2 – mental aspects

Combi lift:  1 clean anyhow + 3 front squats + 1 jerk/5 min.

Have a strategy – make sure you know what your max are before the competition – have a plan for what exact weights you are trying out. You don’t have time to think within the 5 minutes. Make sure you help yourself by knowing exactly what you want to lift before you do it.

Use Q words on your technique, for example ‘up’ or ‘push’ – or a motivating sentence such as ‘I can do this’. Say it over and over again, don’t let any other disturbing thoughts get into your mind before lifting – keep focus on the one thought, and then lift.

TEAM WOD 2 – mental aspects

Combi lift:  1 clean anyhow + 3 front squats + 1 jerk/15 min.

See comments on individual WOD 2.

Furthermore, make sure that you help each other on the team. Let each other know what your strategies are. Again make sure your team members know what you need from them in terms of cheering, help with the weights, a motivational talk, water, calcium etc.

INDIVIDUAL WOD 3 – mental aspects 

”The fu*ked up snatch-complex”

It’s all about focus in this one. Again, use your Q-words on technique – motivate yourself. Keep a high pace between the lifts – have a strategy ready, for example how many breathings you can take between the rounds. Make sure that you are determined in your thoughts every time you start a new set. Make a decision, go to the bar, and lift. Again, get rid of disturbing thoughts – if you find it difficult, practice to control your mind – by saying the same sentence over and over again.

TEAM WOD 3 – mental aspects

”The Fu*ked up snatch-complex”

See comments on individual WOD 3.

Further, have a strategy ready on who lifts what weights before starting.

This was just a small insight in hos to prepare for WOD 1-3. If you need any help on your mental preparations, or have any questions related to the mental aspects of your training – feel free to contact me for advice either by phone or email.

Sport Psychology Consultant

Janne R. Mortensen

Janne@mentalmotion.dk

Phone: +45 61330467


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FIT AS FU*K 2011: how to deal with “the regular performance anxiety”

Performance anxiety can be caused by a number of personal and situational factors within sport. It is characterized by worrying a lot, having negative thoughts all the time and being in a bad mood. The body can react by sweating a lot, shaking, frequent urination, and muscle tension amongst other things.

If you as an athlete are unable to deal with negative emotional states prior to and under competitions, it can be devastating for your performance and physical development.

To help deal with severe performance anxiety, I would recommend interventions with a sport psychology consultant.

Here are a few suggestions on how to deal with “regular/common performance anxiety”, the kind of nervousness that is completely normal to experience before and under competitions.

Your inner dialogue

Practice your selftalk – what are you saying to yourself under pressure?

Have a motivating sentence and Q-words to help you focus on certain techniques.

Examples:

Motivating sentence: ‘I can do this’ or ‘I want this’

Q-words: ‘Pace’, ‘Press’, ‘Pull’, ‘Breathe’

Make your thoughts simple. The less you think during the workouts, the bigger the chance to maintain focus. Don’t get distracted. Practice sentences and Q-words – and find out what works for you.

Visualization

Use visualization as a tool to prepare yourself for the workout ahead. Imagine yourself doing the workout perfect – see it from both an external an internal point of view.

By doing this, you prepare yourself for the challenge, and you know what to ask of your body since you have visualized it over and over again. The more you prepare your brain for the movements your body are going to do, the quicker the brain will adjust when you are actually doing them.

Breathing control

You can use your breathing to help you focus. By learning breathing techniques, it is possible to handle the nervousness that often occurs prior to competitions. Furthermore, it is possible to use the breathing as a tool to maintain focus during a workout.

Routines

Having fixed routines can help you handle the feeling of being nervous. Make sure you have your routines ready both before, under and after a competition. And use them!

Help from others

Let the people around you know how you feel, and what you need prior to and under a competition. That way, you can make sure that people around you can help you get ready. Make them a part of your routines. Maybe you need a coach to say certain things, or a friend to hold your water bottle. Ask for help!

The list of control

The list of what you are in control of and what you are not in control of is important. Have it with you. Remember where your focus should be: Don’t talk about or discuss things that are out of your control.

Prepare for comments

Make sure that you have your answers ready, when people are asking about your expectations. What will you focus on in this particular competition?

What are your goals? (Advice: don’t necessarily share your dream-goal – they can hold you up on it! Share your result or process goals instead). Prepare a few sentences that you can use, when people comment or ask you something about your performance. This way, you are in control of how you would like to appear, and you don’t say anything you don’t really mean.

This was just a small insight in how to deal with performance anxiety. If you need any help on your mental preparations, or have any questions related to the mental aspects of your training – feel free to contact me for advice either by phone or email.

Sport Psychology Consultant

Janne R. Mortensen

Janne@mentalmotion.dk

Phone: +45 61330467