GTS Athlete Weigh In / Updates - Monday 10.2.17 (Oct.WK1)

Monday's are the best! (Fake it until you make it...)

Monday's are the best! (Fake it until you make it...)

Hope you all had a great weekend!

Weigh In / Training Feedback Reminder

  • GTS Weigh In / Training Feedback Form
    • Submit M/F body weight, track energy, request help and feedback
    • Let me know if we can help in any way, if we need to create or update your calories/macro goals, or if you want to discuss anything you're struggling with on the training or nutrition front!
    • If you want to sync up at all in person or over the phone just let me know when you fill out your form, or email and we can schedule some time!
  • GTS Nutrition& Better Living eBook
    • GTS Athletes - Please Request Access via email
      • Note: you'll need a gmail based address
    • Strategy, tips, meal prep, etc

GTS - Mindset

Awesome TED talk I came across this weekend regarding how we view stress.

Strength Research

A recent study reviewed the effects of mental training on strength and performance in kickboxers. A few highlights below...

  • Two groups of high-level kickboxers performed the same lifting program over 12 weeks. One of the groups did additional mental training, including motivational self talk and visualization. 
  • Both groups experienced increases in performance, but the group doing additional mental training made larger gains in strength in bench press and squat pattern!
  • The group doing additional mental training also showed markers of decreased stress, including an elevation in testosterone:cortisol ration and larger decreases in resting heart rate and blood pressure than the group not performing mental training.
  • The beauty of positive self-talk and first person kinesthetic mental imagery is that it can increase strength without making it more challenging to recover from training.
  • Self-Talk
    • During rest periods the athletes mentally prepared themselves for the next set. The participants identified negative self-talk they already had and turned it around to make it positive. That shifts the focus from your perceived shortcomings to your ability to overcome those shortcomings.  
    • Example: Instead of focusing on dwelling on how slow a rep is, reframe your self talk to "I can move these reps faster!".
  • Mental Imagery 
    • First person style seemed to be the most effective (looking through your own eyes as you imagine the task, rather than observing yourself perform the task from a third-person point of view)
    • The more details the athlete can evoke from the experience the better! (ex. the bar digging into your hands, the feeling of your muscle straining against the load, the music, etc.)
  • Research Summary via MASS Research Review Issue 5 : Mind Over Matter: Mental Training Increases Strength Gains
  • References: