Five Mental Strategies To Improve Your Training - And Change Your Life

Pick up any book on training for virtually any sport. Crack it open and review the contents. I have no doubt that you will find it filled with copious content on the physical elements of training. Everyone likes to discuss how to build the physical capacity of sport performance. Workouts are king.

What we need to remember, however, is that the brain and central nervous system control everything. The brain can be trained - just like the rest of the body. Cognitive strategies will have an impact not only on the central nervous system, but the endocrine and immune systems as well.

So without any further adieu, here are five mental strategies that can help optimize your training, improve your racing, and yes, change your life.

1. Remember "the big picture". As Stephen Covey once noted, “Begin with the end in mind”. Always focus on what is important in the “big picture”. This starts with having a broad overview of your training plan and how it fits into the context of your life. This is important if you are a recreational athlete or an elite athlete. Our lives are defined by much more than the training miles we do. Recovery time assists in physical adaptation along with time to balance other joys and responsibilities in life. Mentally, this eases the challenge of training by establishing a better overall balance.

2. Develop a “Zen” mind. Training (and life) is a journey and not a destination. After completing a workout, it should not be thought of with the superlatives of "good" or "bad", but rather "it is what it is". One workout typically isn't a make-or-break issue. Acknowledge it, learn from it, and set your sights on ways to improve it next time. Training provides tremendous life lessons as we have the opportunity to learn more about ourselves in the process. Be open to the experience and develop an inner awareness.

3. Improve your self talk. Our perceived reality is based on what we say to ourselves - which is often negative. Self-image can be a very significant self-limiter and can be reflected in issues such as “fear of failure” and “fear of success”. Negative self talk and self image can lead to self-destructive behaviors that can be manifested in your training. Acknowledge these behaviors and be vigilant about addressing them - in sport AND life.

4. Build attentional focus. There are two primary techniques that should be considered with respect to attentional focus – associative and dissociative techniques. Associative techniques seek to focus attention on aspects of the current performance that resemble the thoughts/feelings related to a previous good performance or experience. Dissociative techniques seek to draw attention away from the current aspects that may be negative, such as discomfort or race conditions. Develop the ability to maintain focus on the task at hand.

5. Develop visualization and imagery skills. This involves creating a “movie in your mind”, being able to visualize an event or a training session “the way it is supposed to be”. Go through the event or training session in your mind beforehand. Imagine it in as much detail as possible. Make the images vivid. This can actually facilitate the appropriate patterns of motor recruitment. You've seen it before - now go do it!

With these five mental strategies, you can build a cognitive foundation for optimal training and recovery and better race performances. Better yet, they translate nicely to successful life strategies.

Do you do any sort of mental training as part of your current training or racing plan? If so, what strategies have worked best for you?

Photo credits: JD Hancock