TAN “CAIFAN” WEI YING
Wei Ying is a blended greens rice connoisseur who can clear up a Rubik’s dice whereas squatting his max. He’s additionally an affiliate Psychologist who did his thesis on music in powerlifting at NUS. His eager curiosity in muscle dysmorphia (bigorexia) and sports activities psychology conjures up him to deliver extra consciousness on sports activities psychology and psychological well being into the realm of resistance coaching. With 7 years of expertise in powerlifting, Wei Ying has contributed drastically to the neighborhood as the present President of Powerlifting NUS, the Vice-President of TheGymNation, an IPF referee. He additionally organized the first-ever Take a look at of Energy (2018).
For any powerlifter, meet day is certain to deliver all kinds of jitters even when it isn’t your first rodeo. All athletes face numerous issues in competitors and powerlifters are not any exception. Your peaking cycle, relaxation, and diet are all extraordinarily essential however we regularly overlook in regards to the psychological facet of competitions. As a lot as you’ll be able to put together bodily earlier than a contest, we’re certain to fail if we aren’t mentally prepared. There have been numerous tales of athletes that had been touted as generational abilities, but choking beneath stress and failing to attain their full potential. Some frequent difficulties confronted by athletes throughout peaking all the best way to their third deadlift try embody managing competitors anxiousness, vitality conservation, consideration, and even merely bringing all of the gear they want. Via psychological abilities coaching, these psychological difficulties can typically be overcome. So how can we make it possible for we don’t fail come competitors day?
This text goals to equip you with some primary psychological abilities to reinforce your efficiency. It’s certainly not complete, however we hope that you would be able to utilise a few of these instruments throughout your competitors prep and on meet day. We’ll focus on 4 key methods (Objective-setting, Imagery, Self-talk, and Music) utilized by elite athletes that can assist you lower aggressive anxiousness and optimise arousal for peak efficiency. Take into accout the following pointers aren’t meant to be a fast repair, however must be practiced throughout your coaching as nicely!
1. aim setting
Peaking is little doubt an extended and arduous course of and setting objectives is step one of many. By doing so, you’d have one thing to inspire you all through your journey. Whereas it’s tempting to easily set outlandish objectives reminiscent of totalling 200kg greater than your earlier PB whole or have a bench press opener 5kg above your present max, aim setting needs to be approached in a extra methodical method that’s deemed achievable given the timeframe you need to work with. To take action, three varieties of objectives needs to be set – , , and objectives.
Firstly, set an aim that you simply want to obtain on the meet. This aim needs to be related to powerlifting, achievable by your present skills, and sensible. A easy instance could be to set a sensible enhance in your whole or to interrupt a document. Subsequent, set objectives that focus by yourself efficiency somewhat than different folks’s performances on the day of the competitors. You possibly can set particular targets for every particular person elevate, reminiscent of a 5kg bench press enchancment.
Lastly, set objectives to assist you thru your particular person coaching classes. By setting a aim for every session, your focus shifts in the direction of finishing every coaching session, somewhat than the eventual end result aim that’s nonetheless weeks away and troublesome to image. For instance, earlier than every coaching session, you may record out quite a lot of objectives that you simply want to obtain for that session. This may very well be the standard of pauses of every bench press, or making use of a sure cue for all deadlift reps.
It’s also essential to remember the opposite modifications that you simply’re making throughout your peak. Are you chopping to a decrease weight class? Do you’ve gotten different stressors exterior of coaching which may have an effect on your efficiency? These elements may affect your every day coaching and have an effect on the eventual end result on meet day. When setting course of objectives, contemplate factoring in these stressors and adjusting your objectives as such. In the event you had an extended day at work, or have much less time for coaching than you anticipated, modify your objectives for the day accordingly, reminiscent of ending 4 workouts of equipment as an alternative of 5. Keep in mind – we are able to’t anticipate to realistically obtain the identical targets ought to life get in the best way. Nevertheless, we are able to adapt accordingly and take advantage of out of what we have now.
Take a look at this article on aim setting for a extra in depth tutorial on the way to set your objectives.
Imagery is a strong instrument so that you can use throughout coaching and on competitors day. When used throughout coaching, imagery may also help us to cut back apprehension in the direction of equipment we completely detest. We are sometimes fatigued after our foremost lifts, however by making a optimistic picture in our minds of us performing the train, it will probably assist to reinforce the execution. In any case, whereas equipment aren’t the primary dish, each tiny brick helps to construct an amazing wall.
In competitors, imagery can improve self-confidence and assist us direct consideration in the direction of the duty at hand. By specializing in facets of the lifts that require our consideration, we are inclined to get much less distracted by different stimuli. Merely attempt to image your self on the platform smashing that PB you labored so arduous for.
Right here’s a hyperlink to the imagery article the place you will discover extra particulars on the way to create an imagery script for the day of competitors.
“If I fail the subsequent elevate, I’ll positively bomb out”
“The earlier try felt like an RPE 9.5, can I actually bounce 5kg?”.
We’ve all had these kinds of ideas throughout competitors at any time when we’re confronted with a seemingly insurmountable job. This can be a type of ; an internal dialogue and statements to the self that has motivational or educational features for athletes. Whereas we can not management the rapid computerized ideas we have now when one thing catastrophic happens in competitors, we are able to management the best way we reply to that state of affairs within the type of self-talk. Whereas beating down oneself and utilizing destructive self-talk may be motivational to some, it would enhance competitors anxiousness and fear in others. Utilizing optimistic self-talk may also help to shift consideration in the direction of staying assured and concentrating on the remainder of the meet, somewhat than specializing in destructive distractions round us.
So how ought to we apply self-talk throughout a meet? Step one is to be extra conscious of our destructive ideas and catch ourselves at any time when we’re participating in these thought cycles. We are able to then use self-talk, which helps us to psych-up and construct confidence. For instance, as an alternative of pondering of how disastrous the meet will go if you get three crimson lights resulting from depth in your squat opener, inform your self,
“I can simply elevate this weight. I’ve achieved this many instances in coaching and the subsequent try will probably be deep.”
What about cues to remind your self if you elevate? This can be a type of self-talk, which helps with controlling your anxiousness by shifting your consideration to the method of lifting. When utilizing educational self-talk in competitors, follow holistic cue phrases somewhat than technical cue phrases as this directs pointless consideration in the direction of the mechanical facets of the elevate and results in overthinking. Maybe as an alternative of yelling “squeeze your glutes and straighten your legs” or “retract your scapula”, go along with “easy lockout” or “huge chest”.
Hold the phrases brief, optimistic, form to your self, and within the first individual. Observe them typically in coaching and use them with intention. Finally, the aim of self-talk is to make sure that you keep centered and goal-directed when the going will get robust. There isn’t a one-size-fits-all, so attempt to discover what just isn’t working for you and provides others a shot!
Psyching up for a deadlift with the loudest music you realize – sound acquainted? Many people use music in our coaching and it actually can add a few kilograms to our lifts, however we’re typically spoiled for alternative with the big variety on the market. So how can we choose the proper psych-up (or psych-down) music?
Whereas there isn’t an ideal music to hearken to (but), there are specific properties of the music that usually result in higher efficiency. In meet circumstances i.e. IPF sanctioned meets, we are able to solely hearken to music BEFORE the elevate. Therefore, it is very important perceive how we are able to use music to control arousal ranges and put together for optimum efficiency.
To arrange a playlist for the meet, establish your objectives first – do you want a music to calm your nerves or do you want one to psych you up? Sluggish-tempo music tends to be extra stress-free whereas fast-tempo music tends to be extra arousing. Strive including songs of assorted tempos to your playlist and see how they have an effect on you.
One other issue that we have now to think about is our associations with the music. Merely listening to random songs that don’t have any that means to us won’t deliver as a lot advantages as one which does. So there’s no have to hearken to a playlist of random Lofi songs to calm your nerves – select one that you simply really like or has private significance in your life. What about after the meet? Listening to slower, soothing music after train has additionally proven to have advantages for restoration by lowering our cortisol ranges and eliciting optimistic affective responses – because of this the restoration course of will get kickstarted earlier!
Competitions will be very intimidating for any lifter with a lot info to course of in so little time. Strive these easy methods and be extra intentional in the best way you put together for competitions so you’ll be able to put your self in a greater place to benefit from the meet with out having to fret about pointless stimuli. This will drastically scale back the stress felt throughout competitors, in order that what’s left is solely to complete the job you got down to do.
Powerlifting is a sport constructed upon its neighborhood, so don’t overlook to have enjoyable and make buddies on the meet!