When 1 is Better Than 10
Let’s face it, you have a limited amount of time to practice on getting better at your sport of choice. You also can only push yourself so hard during practice until you physically wear out or risk injury. So how do you make your practice and preparation as efficient and effective as possible in order to get the best results? You do it by following the wise advice of Arnold Schwarzenegger who “argued that pumping a weight one time with full consciousness was worth ten without mental awareness.”*
This advice can be applied not only to strength training, but to all aspects of the practice you perform in preparation for competition. Let’s discuss specifically how to apply Arnold’s advice.
First, although body building may not be your sport of choice, most sports today include some aspect of strength training in order to perform at your best. So, to follow what Schwarzenegger suggests, let’s take the example of a bicep curl. To do this being fully present…
Prior to picking up the weight, take a deep breath and silently in your mind set your intention for why you are about to complete these sets and reps. Perhaps think to yourself “My intention for this exercise is to create a strong and defined bicep muscle.”
Be fully present as you pick up the weight and feel it in your hand. Does it feel warm or cool? Is it smooth or rough?
Begin the curls with complete concentration on the muscles that are working. Feel them expand and contract as you perform this exercise. If you find your mind wandering, that is ok, simply let that thought flow out of your head and go back to your focus on the muscle and the exercise.
In between sets, visualize that bicep muscle in the exact size and proportion that you intend it to be in order to perform at your best.
This technique can be applied to any aspect of your practice regimen. Let’s take practicing a tennis serve for instance. To do this being fully present…
Prior to beginning your serve routine, take a deep breath and silently in your mind set your intention for why you are about to complete this practice serve. Perhaps think to yourself “My intention for this serve is to hit the ball with power and accuracy in the upper-left corner of the serve box.”
Be fully present as you hold the ball in your hand. Feel the texture and the temperature of the ball. Listen intently to the sound the ball makes as you bounce it a few times on the ground.
With complete concentration, throw the ball in the air and swing the racquet. As you are doing this pay attention to your form and the muscles throughout your body that are working to allow you to complete this task. Feel the racquet powerfully connect with the ball. Watch closely to see exactly where the ball hits the surface of the court.
In between serves, visualize exactly what you want to have happen on your next practice serve.
Use this technique at all of your practices going forward and your one repetition of practice will be just as effective as 10 of your non-focused competitors.
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*Reference: Mastery: The Keys to Success and Long-Term Fulfillment by George Leonard