Here’s our first edition of Mindset Monday, a weekly post that will dive into the mental aspect of lifting, training and competing. Our mind ultimately limits what the body can do, so if we can master our mind, our physical potential is limitless.
Our topic this week is Focus Phrases, words or short phrases we can use and repeat to ourselves over and over in our head to improve our performance. These are especially useful at times of high pressure and anxiety, such as attempting a new 1-rep max in competition. Anyone who’s competed in any sport has experienced some level of performance anxiety, which is often accompanied by negative self-talk, such as:
“I can’t do this.”
“I’m going to fail.”
“Don’t strike out.”
“Don’t miss this lift.”
It’s nearly impossible to completely eliminate negative self-talk. However, it’s often a self-fulfilling prophecy, so if we tell ourselves we’re going to fail, we probably will. We have to go on the offensive and drown it out with focus phrases. By filling our head with positive, action-based phrases, we don’t leave enough bandwidth in our mind to entertain negativity, and we’re left only with useful thoughts that help us perform at our best.
There are 2 main types of focus phrases: intent-based and technique-based.
Intent-based phrases drive external action, effort and attitude. This is most useful for advanced lifters who have solid technique even under heavy loads, and for lifters who tend to overthink technique. For example:
“Attack, attack!”
“Drive, drive!”
Technique-based phrases focus on one aspect of a lifter’s technique that will have the most benefit in the moment. Only pick one technical cue because focusing on too many cues at once can slow you down and lead to hesitation, doubt and missed lifts. For example:
Squat: “Spread, spread!” (Keeping knees out)
Bench Press: “Flare, flare!” (Reminder to spread the bar/push bar backward)
Deadlift: “Push, push!” (Drive down through floor with legs)
Take some time to consider what focus phrases would benefit you the most as a lifter. Then, start putting them into practice in training. Every rep of every set should have a positive internal dialogue to train your mind to allow your body to perform at its best.