People continue to undervalue the importance of their concentration in the gym – do you?
If you’re a powerlifter, it is you and the bar. The people in the crowd supporting you won’t lift that weight for you. “I have to lift this because they just lifted that!” Your competition won’t be the one lifting the weight for you either, but if you’re focusing on them, then they will be lifting that trophy!
If you’re a bodybuilder, it is you and the bar. You’re on poverty calories with 0% bodyfat, and some days you can’t even concentrate on your own thoughts, let alone the set you’ve got to complete. But focusing on when you’re next going to eat, isn’t going to lift that bar that’s in front of you right now.
If you’re a gym go-er of any kind, it is you and the bar. You’re worried about what other people in the gym are thinking about you, are they judging my form? Will I end up on one of those gym fail compilations? But they’re not lifting that weight for you.
When you’re in the gym, you need to be in the zone performing every exercise with intent. This means tuning out irrelevant noise that surrounds you, and this can be very difficult do to for the entire one-hour gym session, but techniques such as positive self-talk, imagery, breathing techniques, and cue words can help you to get in that zone where it’s just you and the bar.
Attention Direction
You’re in the gym at 5 pm. The post-work rush is in full force. You have already fought one person off the only bench press rack in your gym after they tried to slide in ahead of the queue (No gym etiquette!). And now you’re about to start benching whilst the, “how many sets you got left bro?” people, are circling like vultures.
What are you focusing on?
There are a lot of things in this environment that will be trying to pull your attention away from the task at hand, lifting some big boy weights! Add to that the social pressure of those vultures counting every rep and set you complete so that they can jump on the moment you complete that last rep. It’s no wonder you can’t concentrate on your lifts.
Before we can develop the mental skills to direct our attention appropriately, I need you to engage in some self-awareness. Where’s my head at? What am I attending to? Is it the vultures surrounding you? Or is your focus placed too heavily on your execution of technique? Due to you not wanting to fail or mess up a lift in front of this crowded gym.
Once we know what we are attending to, be that externally or internally, we can then learn the correct mental skills to manage the intensity and direction of our focus!
Benching Pre-Performance Routine
No more failing reps because you caught someone’s eye in the mirror mid squat. Say goodbye to distractions and start training and performing with intent and focus.
Create a routine of task-directed attentional behaviours before each lift and during your setup. These routines need to be tailor-made for each lift, as there will be differences. Let me share with you an example of my pre-performance routine for my bench press:
Throughout the set-up, I will take one steady, deep breath starting on each cue word. This process is individualised to me. If you have your own routine, please feel free to share it by emailing your thoughts to info@sport-excellence.co.uk
Or if you would like help developing these routines, and enhancing your focus in the gym or whilst competing, then please get in touch now.
CONTACT ROBIN HUGHESTo help you express yourself or create space feel free to join our online community – THE SPORTS PSYCHOLOGY HUB – for regular Sports Psychology tips, podcasts, motivation and support.
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