I want to talk to you about a topic that few discuss. Why isn't it discussed more often? I don't know - for it's a powerful is- sue. The strength athletes who have mastered this aspect of training are the competitive lifters - whose success is depend- ant on how successfully they overcome the greatest load possi- ble. Now we are seeing a trend to put it in a bottle - nice con- cept, but sometimes our actions are more powerful than what we can get in a bottle!
I believe that the main reason most fail in achieving their goals is that they over-train. They do too much for their specific re- covery situation. Now for another major reason that most don't achieve - they lack the ability to elevate their expression of force. Have you heard about the proverbial women who lifted the car off her baby? The message is simple. When we are able to fully harness our strength potential, we are incredi- bly strong. When it is time to lift more, using the techniques I describe below will mean you will lift more and therefore in- crease the training effect - in brief, you will get bigger and stronger than you would have if you hadn't mastered these techniques!
What I'm talking about is focus and intensity. And remember my viewpoint - intensity is perhaps the most important train- ing variable, of far greater importance to the strength athlete than volume.
Get Buffed!
When we are able to fully har- ness our strength potential, we are incredibly strong.
These are some of the techniques I use and recom- mend to raise the focus and inten-
sity of your training session.
Remember this - effort is relative to perception. If you attempt a load that you would normally use in one of your early work sets but do it without warm up sets, it may feel heavy. If you are sitting on the bench press you just used, engaged in mean- ingless chat, and then ly down and immediately commence a set, it may feel heavy, and you will probably be lifting way down on your true potential. You may even fail a rep. With a change in approach, you can lift a lot heavier.
These are some of the techniques I use and recommend to raise the focus and intensity of your training session (and get better results!):
• never sit/stand on/near the device you are using : sit/ stand a few meters away; develop the subconscious awareness that once you enter that area, you will need a higher level of focus or aggression (the less complex the lift, the more aggression will work);
• never allow your focus to deviate far from the reason
you are in the gym : even during extended rest periods,
as it will jeopardize your ability to return to the desired level of intensity; and this includes your conversation!; • use a towel over your shoulders during the rest peri-
ods : this will maintain body temperature. Take it off
immediately prior to the work set. The sudden exposure to a lower room temperature will cause a fight or flight response, aiding your challenge of raising your arousal level;
• place the towel over your head in the last 30 seconds or
so prior to lifting : this will isolates you more, bringing
your focus in, and has a greater temperature effect (flight-fight) when you remove it from the face than even the shoulders;
• rehearse the lift in your mind : especially in this last 30 seconds or so prior to approaching the device/area for the work set; develop a higher level of arousal, urgency and aggression;
• mentally rehearse a successful lift: focus on the end re- sult, and remove any lingering doubts with determina-
nity to be stronger;
• make a conscious decision to not give up : or more im- portantly to succeed in the lift. The outcome is usually determined in the head before you even take the weight; • always use the same path from your pre-effort area to
the work area : don't change approach paths. Develop
an association with a certain number of steps and physi- cal surrounds;
• get in 'the zone' before you start your approach to the
bar : the onus is on you to raise your level of arousal to a
pre-determined point prior to moving to the bar. Don't act like you have forever, but consider holding back a mo- ment if you are not convinced you are 'up' or 'in the zone';
• start to hold your breath to a greater extent: especially as you commence your walk approach to the bar. This will help maintain tension in the major muscles of the body, so vital in the squat and bench and other lifts where the bar load is compressing on the body. Don't allow a full exhalation. Exhaling lowers muscle tension and power potential; stay 'tight'!
• hold the breath when you take the bar load in the first
instance : ff you don't use these techniques, your strength
potential is lowered. The bar weight will compress you and you will feel / think 'this is heavy'. Not a good start! • And if anyone 'pisses you off during the workout, use
this to your benefit. Apply that aggression to your max sets!
The optimal level arousal may be inverse to the motor complex- ity of the lift.
An important key to remember is that the optimal level of
arousal may be inverse to the motor complexity of the lift. The less complex the lift, the more effective are higher levels of arousal. The more complex the lift, the less effective are the highest levels of arousal. You may have seen a competitive powerlifter head butt the bar prior to a squat - and get the lift. An Olympic weightlifter, prior to attempting a competitive lift, is usually more restrained, but you can see the internal efforts to focus and arouse. It is simply a matter of degrees. For simple movements you can get more fired up than for com- plex movements. Each lift and lifter has an optimum.
The above techniques don't need to be used all the time. They have a big role to play in maximal strength and power phases. And don't fake it - there is nothing worse than someone who