Mind Over Matter: Performance Through Visualization
By Jason
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Your body is 100% unable to do anything that your brain does not tell it to do. Period.
For every movement you make, and for every action you take, the initiation and completion begins and ends with the signals that come from your brain. Since your brain is the central command center for your body, it makes sense that improving the function of your mind also improves your physical capabilities.
This improvement can be accomplished through mental rehearsal and visualization. By using your mind to visualize the actions you will take, dramatic increases in performance are possible. Here is an example:
Individuals were divided into 3 groups. Each group was tested to see how many free throws they could successfully shoot with a basketball at the beginning and the end of the study.
Group A: Practiced free throws for 20 minutes
Group B: Did not practice free throws at all
Group C: Practiced mental free throws every night for 20 minutes. No real free throws were done, only a mental rehearsal and visualization of each free throw.
The results were as follows:
Group A: Increased their free-throw percentages by 24%.
Group B: Saw no increase in free-throw averages.
Group C: Increased their free-throw percentages by 23%. Remember, this is only using mental practice and visualization.
Numerous other studies have been conducted with similar results. Also, read about this Vietnam POW who spent years in a prison camp and dramatically improved his golf game by playing an 18-hole course every day in his head.
This technique works in all sports fields. Proper visualization techniques have also been used by many strength and training coaches to help athletes achieve their potential.
When visualization is helpful:
- Technical Lifts: The big lifts that require proper form and coordination of the muscles will especially benefit from visualization (power clean, deadlift, bench press, rows, squats, overhead press, etc). Other lifts will benefit as well.
- Coordination sports: Making a pass in American football, free kick in soccer, handoff in track events, the flip turn in a swim meet, and of course free throws in basketball. These are all examples of conditioning your motor units to perform correctly when the time arrives.
- Perseverance: Conditioning your mind to push yourself when your body doesn’t want to keep pushing. The last lap of a distance race, the end of a wrestling match, or the final squat of your heaviest set… prepare your mind to push yourself to new standards.
When visualization is not helpful:
- Absolute beginners: Visualization can be dangerous for beginners who do not have correct form down. If you haven’t developed good form yet, visualizing your exercises and movements will only help to reinforce those incorrect movements in your mind. Perfect your form first, then use visualization as a method of improvement.
- Avoidance: Do not focus on what you should avoid or correcting problems. Think of how to perform each motion correctly, and avoid all negative thoughts of the problems that can go wrong. Visualization works best with a positive mental focus and seeing how things should function correctly.
How to use visualization:
The key is that your visualization must be vivid and detailed. You must get into the frame of mind where your senses go through the movement you are trying to improve. For improving your squat, think of the sights, sounds, and feeling that go along with the movement.
Start by taking the weight of the bar on your back and getting into position. Feel where your hands grip the bar and where it rests on your shoulders. Hear the sound of the plates rattling as you lower down to the bottom of the movement.
Feel your legs press as you move back upward, driving through the hips. Condition your mind to focus on the things you will do correctly, such as keeping your back straight, your knees out, glutes active, and your abs tight as you complete the movement. Go through the entire set until you rack the bar. Visualize other exercises in a similar manner.
Go through these exercises when you have a relaxing moment or before you go to bed at night. These mental exercises can be done as often as you have time for them. You will gain more by doing them often often and in short sessions of 20 minutes instead of doing one long session every now and then.
The mind’s eye:
Of course, you will not see long-term increases in your strength or body type by simply using your mind every day. Mental visualization is only a tool to help you improve your efficiency when you put these thoughts into real action.
That’s why visualization is such a powerful technique. You learn that the strength and shape of your body is directly tied to your mind. The mind-body connection requires that you condition your mind first, and then your mind will send the correct signals to help you lift properly and strengthen your muscles.
Build your mental strength, and your mind will then push your body to follow closely behind it. Remember, it’s not about relying on your mind instead of what really matters. It is about using your mind over the matter.
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Topics: Mental Focus |
February 27th, 2008 at 6:00 am
This is a part of weight lifting that is often neglected, and is something that I practice myself quite a lot.
Great to see you write about the phenomenon here Jason!
I usually “lift mentally” when I’m waiting for the bus / train, stands in a line, or something similar.
Once again great post mate. Just the right length and depth
February 27th, 2008 at 2:47 pm
Alex- public transportation is the perfect time. I don’t get to use my transportation time very often because the deep concentration could get me in a wreck when I drive (don’t do these while you drive). But public transportation and line times work great.
February 28th, 2008 at 7:44 pm
Arnold talked about this in great lengths in his book “Education of a Bodybuilder” and so did Sam Fussel in his book “Muscle.” Both are great reads that I highly recommend. I’m already well aware of this but must say I neglect it. But after reading it I’m going to start applying it.
Another good priniciple to add on to this is what Fussel called in his book Heightened
Arousal Mode. Which is where one psyches themself up for a big lift. That could be where you wait for your favorite part in a song, or have you partner yell at you, etc.
Whatever it takes to get the job done! I always lover to use this principle before deadlifting. I’ll walk aroun the loaded barbbell slightly intimidated but at the same time determined, and when my favorite part of workout song(s) begins I’ll go and pull!
February 29th, 2008 at 12:23 pm
Hi Jason
This is a quality piece of work, you have been researching long and hard I should imagine.
Visualisation is a very powerful tool and one that probably sets elite athletes apart. Many elite athletes have the same physiological characteristics and it’s the mental game that separates the very good from the phenomenal.
February 29th, 2008 at 2:45 pm
Sean-You’ve really been doing your reading, good job. Heightened arousal mode is a great way to prepare for the lift the moment before you start.
Daniel- Agreed. There are many people that have the genetics to become elite athletes but simply lack the mental drive and focus. You won’t get there without that mental game. Great input.