Muay Thai Competitor

Mindset

PreFight Preparation and Mindset Training

byGeneKobilansky,FounderofFlowAthletics

First Things First Nerves,stress,anxietyandthedreadedadrenalinedump(notarealthing)areoftenseenasthenegativepartsofthecompetitiveexperience.Manyfighterstakethetoughguyapproachnothatdoesnthappentome,Imasuperstar.Butletsbereal,weallhavetodealwithit.Thefightorflightresponseisprogrammedintousandifyoudonttakethetimetounderstandit,toworkwithit,youllsuffertheconsequence.Askanyexperiencedfighterandtheylltellyouitsthementalapproachtothegamethatseparatesthegoodfromthegreat.ByconditioningyourselftotrainandTHINKlikeachampion,youdontjustlessenthestress,youllactuallylearntouseitinyourfavor.Youllincreasethebenefitsofyourcompetitionexperience,andgetanicelittlebonusbetterperformancewithbetterresults.StayAwesomeandPracticePerfect!

GeneKobilansky

PS.Likewhatyourereading?Comegetaquaintedatflowathletics.com/heavybagblueprintandsubscribetojoin4,703othermotivated,smartandattractiveathletesinlearninghowtolivelifeintheflowstate.

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Table of Contents FirstThingsFirstTableofContentsYourFirstFight

SoyoudecidedtotakeyourfirstMuayThaifightWhatisYourPurpose?

PreFightPreparationNutrition(a.k.a.MakingWeight)

TheRoleofVasopressinCutWeight,theRightWayRefeedandRehydrationStrategies

StrategicPreparationLogistics

MentalTrainingStrategiesDevelopYourPreFightRoutineandPracticeItVisualizetoEnhancePerformancePowerPoseMakePracticeAFightEnhanceYourMemoryMeditateRelaxandRestActively

TheDayOfTheFightAccepttheStressImplementYourPreFightRoutineMakeTheFightAPracticeTimeToRockAndRoll

WrapUp

Your First Fight

So you decided to take your first Muay Thai fight Thedateandweightaresetandyourecommittedtoyourfirstcompetitivefightexperience.Thisisgoingtobeablast.Youllbeundergoingatrialbyfire,andnomattertheoutcome,youllcomeoutstrongerandbetterontheotherend.Nowthatyouvesignedupthough,whatsnext?IfIhadtochooseoneareathatmostpeopleoverlookwhenpreparingfortheirfights,Iwouldsayitsmentalpreparation.Coachesdontreallyteachitandfightersdontpracticeit.However,ifyouareabletobecomecomfortableoratpeacewithyouremotions(becomefriendswithstressandanxiety)underhighpressuresituations,youwontonlybeagreatfighteryoucandoanything.Youshouldreallyanswerthisquestion,beforedecidingtotakeyourfirstfight,butifhavent,nowisthetime...

What is Your Purpose? Youreafighter.Thattellsmealreadythatyoutakechargeofyourdestiny.Youresomeonethattheexpertswouldcallautonomous.Itmeansyouvepickedyourcraftandpursuemasteryinthatcraftonyourownterms.Sure,maybeyouhaveacoachandateam,butattheendoftheday,youreresponsibleforyourownsuccesses.

PurposeprovidesactivationenergyforlivingMihalyCsikszentmihalyi,grandfatherofpositivepsychology

Theresearchtellsusautonomouspeopleinpursuitofmasteryaremotivatedandproductive.Butthoseofyouthataremostmotivatedandmostproductivearetheonesthattrainandcompeteforapurposegreaterthanyourself.Sowhatisyourpurpose?IrecentlyhadmywrestlersreadanarticlebyOlympianJakeHerbertWhyIWrestle.Obviously,itswrestlingspecific,butitwonttakeyoutoomuchworktoapplytheconceptstoanytypeoffighting.Heressomeexcerpts:

Overthecourseofmylife,Ihavewrestledformanydifferentreasons.WhenIwaslittle,IwrestledbecauseIwantedtobelikemyfather.Injuniorhigh,Iwrestledbecausemyfriendsdid,andIwasgoodatit.Incollege,Iwrestledtoaccomplishmy

goals,andintheyearssincecollege,Ihavewrestledfortheopportunitytorepresentmycountryonthegrandeststage

Iwrestlebecauseitmakesmeabetterperson. Iwrestlebecausemycountryneedsmorepeoplelikeme

NoticethatasJakejumpedlevelsandbecameamorematureperson,hispurposeexpanded.Atallpoints,hewrestledforagreaterpurposethantheusualIliketowin,butashegrew,hispurposegrewtoo.Itsaloteasiertofindmotivationwhenyoutrulybelievethatwhatyoudoisforthegreatergoodof200millionpeople.SohereswhatIwantyoutodo:Takeablanksheetofpaper.

Spend12hoursbrainstormingaboutyourpurposeandwhyyoufight. Waitadayortwo. Flipthepaperoverandinbig,boldletters,writeonesentencedescribingyour

purpose. Tapethispaperupsomewhereyoullseeiteveryday. Makeitaritualtoreadandhighfiveyourpurposeeverymorning.

PreFight Preparation

Nutrition (a.k.a. Making Weight) Let'slearnthesciencebehindthissurprisingweightcuttingtruth:drinkingatonofwaterandsavingyourweightcutforthelastdayisactuallybetterthangradualdehydrating.Inthiscase,slowandsteadydoesnotwintherace.

The Role of Vasopressin Thetinyreasonbehindthisbigweightcuttingtruth,isanantidiuretichormonecalledvasopressin.Thishormoneplaysakeyroleinmaintainingthewatervolumeinthespacebetweenyourcells.Animportantfacetofvasopressin'sfunctionishowitreactstodehydration.Evenmilddehydrationcausesanincreaseinvasopressinsecretion,whichstimulatesurineconcentration.Inotherwords,assoonasyou'reevenalittlebitdehydrated,thebodykicksinwaterconservationmechanisms.Ontheotherhand,astateofsuperhydrationreducestheproductionofvasopressinandthusyourbodybeginsflushingoutyourexcesswaterthroughmorefrequenturinationandhigherpropensityforsweating.

Cut Weight, the Right Way I'mworkingwithsportsnutritionistandboxingworldchampChrisAlgieritodevelopadetailed,stepbystep,guidetocuttingweightcorrectly.Butfornow,here'showChrisapproachedmakingweightforhischampionshipfightatBarclay's.Christoldmehewasfeelingfullandhydrateduntilabout24hoursout.Hefollowedupasolidnutritionandhydrationplanwithahardweightcutthedaybeforeandspentalmostzerotimewithrestrictedwaterintake.TherightapproachtotheweightcutshowedinChrissfight.Eveninthetwelfthround,itlookedlikehecouldgotwelvemore.Thekey?Maintaining(maximum)hydrationuntilabout24hoursbeforeweighins.Youhavetodrinkwaterearlyandoften.HereisChris'swaterintakeguide,whichyoucanfollowleadinguptoafightoramatch,startingfromfivedaysout:Day5:2gallonsDay4:2gallonsDay3:1gallonDay2:2litersDay1:1literPreWeighIn:Sipsasneeded

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Next,youhavetosweat,sweat,sweat!But,don'tusepassivewaterlossstrategieslikediureticsorEpsomsaltbathsthesecanbedangerousanddepletewaterfromplaceslikejoints,leadingtopoorperformanceandhigherchancesofinjury.Instead,dresswarmandworkout.Generatesweatbypracticingtheskillsetsneededforyoursport.Thiswayyoureimprovingwhilemakingweight.

Refeed and Rehydration Strategies Evenmoreimportantthanyourcuttingprogramishowyourecoverfromyourcutandprepareforthecompetition.Dehydrationisthenumberonelimitingfactorinathleticperformance.Butpostweighin,it'snotjustaboutwater.Youhavetogetcarbsandconsidermacronutrientkinetics,i.e.thespeedatwhichyourbodyabsorbsnutrients.Thatmeansnofats,fibers,ormeatsafterweighins,theyslowdowntheabsorptioninyourgut.Insteadhaveliquidcarbsandliquidproteinsspecifically,fastdigestingcarbsthatarelowinfiberlikeVitargo.Onefinal,interestingbiophenomenontoconsiderinyoureefedstrategywarmfoodscausevasodilation,meaningnutrientswillabsorbfaster.Fancyawarmtea,anyone?

Strategic Preparation Defensive,aggressive,gofortheearlyfinish,useyourconditioning,orrelyonyourquickness?Itmaybeyearsoftrainingbeforeyoubeginthinkingaboutfightingstrategiesknowingwhyyouarethrowingeverystrikeandwhatwillcomenext.Ifyouregettingreadyforafight,itstimetostartchallengingyourselfinthisarea.Goouttolunchwithyourcoachandspendsometimegettingdowntothenittygrittydetails.Thisisthetimetoanswerthesetwoquestions:

WhattypeoffighteramI? WhatdoIknowaboutmyopponent'sfightingstyle? HowdoIwinthisfight?

Theobjectivehere,especiallyifthisisyourfirstfight,isnottooverwhelmyourselfwithdetails.Pick13keystrategicapproachesandtrainthemrelentlesslyEVERYTIMEyouspar.

Logistics Thelastthingyouwantistohavesomeannoyingdetailtogowrongthedayofthefightwhosjobwasittobringthewrappingtape,mineormycorners?!?!

Sure,yourcoachandyourcornershouldbeahugehelphere.Ideallyyoudonthavetothinkaboutthisatall.Butbettertofigureitoutthedaybeforeandmakesureyoureprepared,thanhavetoworryaboutthingsgoingwrongonceyoureatthearena.

1) Packyourfood(anddrinks)Thelastthingyouwantaftermakingweightistonothaveanygoodrefeedorrehydrationfuel.Trustme,Ivebeenthere!

2) PackyourgearHaveachecklistandgothroughittwice.Ifyourenotresponsibleforbringingsomeoftheequipment,texttheguywhoisandmakesurehedoesntforgetit!

3) EstablishyourcornerThisisanobviousone,buthastobesaid.Eachpersoninyourcornershouldhaveaclearlydefinedrole.Itsvitalthatyouavoidhavingmultiplepeoplescreamingdifferentadviceinyourearbetweenroundsthishappensalltoooften!Talktoyourfanstoo,askthemkindlytosticktowordsofencouragement,buttorefrainfromshoutingoutstrategicadvice.Thatjobshouldbeleftuptoyourcoach.

4) FigureoutwhostapingyourfightDontrelyonthevenuetoprovideyouwithfootage.Youneverknowthenightmarethatcouldbe.Maybetheysoldthemaineventfighttoabroadcasterandnowtheycontractuallycantshareanyofthefightfootage.Askbeforehandifyoullbeallowedtotapeandpickonepersoninyourcornerorsittingnearthefronttodoyouahugefavor.Trustme,ifyoucan,youwanttogetthisonrecord.Especiallyonceyougetoldandwanttoshowyourgrandkidswhatastudyouwere!

Mental Training Strategies

Baseballis90%mental,theotherhalfisphysical.YogiBerra

Onceyouenterafight,itbecomes90percentmentaland10percentphysicalbecauseyourtrainingisalreadydone.Youcanhaveabetterattitudeoveracertainamountoftimeandinashortperiodyoucanchangethewayyouseethings.GeorgesStPierre

Coachesandathletestalkabouthowsportsare90%mental.But how much time do you really spend training the mental game? From my experience, not much at all. Mental training is usually an afterthought given lip service with a poster in the locker room, featuring a Teddy Roosevelt quote. At best, your coach does a great job as a motivatorandtalksabouttheimportanceofmentaltoughnessandleavesitatthat.Timetotakethingsintoyourownhands.Haveyoueverseenatrainingcalendarwithpartofthedaydedicatedtomentaltraining?Somethinglikethis,forexample:

7ammorningrun8am8:20ammeditation3pm5pmtechniqueanddrilling5pm6pmsparring8pm9pmreactiontraining11pmvisualizationbeforebed

Looks foreign, doesn't it? I had a hard time making it up, because its tough to fit mental training in my preconceived notion of a training camp schedule. Even still, in the example above,we'respendingalotmoretimetrainingthebodythanthemind.So, that's the perspective I want you to hold on to while reading this section. Take these strategies and really use them to step up your mental training. Let's be honest, we could all spendalotmoretimetrainingourmentalgame.

Develop Your PreFight Routine and Practice It Youknowwhatsweird?Havingaprefightroutineandonlyusingitthedayofafight.Itscalledaroutineafterall.Howmanytimeswouldwefightayear?Maybe10,ifyourereallygoingforit.Howcanfighterscallitaroutineifafteryearsofcompetition,theydoneitmaybe2030timestotal?Getastepaheadofyourcompetition.Practiceyourprefightroutine23daysaweektodevelopempoweringprefightsthoughts&emotions.Hereisasampleroutine,makeitYourOwn!

Dynamicwarmupsatthestartofthenight Do2minutesofmeditatinginaquietspace Practicediaphragmaticbreathing

AsIsaid,makethisyourown,makeitsomethingyourecomfortablewithandpracticeitatleastafewtimesaweek.Note:Itsworthwhiletopointoutthatmostterrestrialmammals(notableexceptionsbeingtreesloths)canbreakintoafullsprintwithnowarmupaseitherpreyorpredators.Readthatarticleaboutdynamicwarmupsformoredetailsonwhywemightbeoverdoingitwithourwarmups.

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Visualize to Enhance Performance

Letssayyouhavesomefreetimeandyourmindstartstowonderwhatdoyousee?Whatdoyouthinkaboutbeforefallingasleep?...InthebookImageryinSportsandPhysicalPerformance,itsnoted:

Duringtheimagingofanactivity,thebrainsendsoutlowlevelsofimpulsesthroughthenervestothemusclesthatarebeingactivatedinonesimagination.Theseimpulsesaresimilartothoseemittedduringovertactivity,buttheyaresoslightthattheyareundetectable.Theselowlevelnerveimpulseshelptoestablishamentalblueprintofwhatisrequiredtoperformtheactivity,makingthismovementeasiertoexecute.

So,despitethefactthatyouarenotactuallydoinganythingjustimagingitcanimproveyourreallifeabilitytoperform.

IheardKyleDakespeakthissummerandonethingthatstruckmeishisdetailedapproachtovisualization.Multipletimesaday,whetheronthebike,relaxingordrilling,hevisualizedhimselfwrestlingthecurrentOlympicChampandteaching(beatingbythemaximumpointdifferential)himeveryperiod.Comparingthistofighting,itwouldbelikevisualizingafightagainsttheGlorychampandhavingeveryroundbea108win.Acouplekeytakeawaysfromthisvisualizationapproach:

Itsdetailed.Kylesnotpicturingaquickpin,hepictureshimselfscoringpointafterpoint,stepbysteppingthrougheachmove.

Itsextreme.ItseasytobeconfidentafteryoukickthecrapoutofthecurrentOlympicchamp,overandoverandover.

Theimportantaspectstogoodvisualization:

Addelementsofstruggleandovercomeadversity Whatifmyopponentstopsmy1st,2ndand6thattacks?HowwillIovercomea

toughopponentthatthrowseverything,includingthekitchensink,atme? Mentallywalkthroughthedetails

Areyourollingyourshoulderwhenthrowingajab?Howisyourangleanddrivethroughyouronthedoubleleg?Areyoureallyexecutinganytechniquecorrectly?

Seeyourselfsucceeding Howwillthecrowdreactwhenyourhandisraised?Whatwillthetrophyfeel

likeinyourhand?

Next Steps Set yourself a goal Tonight and for the next seven days you will visualize success before falling asleep. Make sure to follow the aspects of good visualization described above. If your mindstartstowander,takeadeepbreath,andrefocus.

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Power Pose

Did you know that positive body language can improve your biochemistry? I know, it sounds crazy,butthewayyoucarryyourselfcanactuallyaffectyourtestosteronelevels.I love tips that are simple to implement, but can make dramatic improvements in your sports performance.Sohereswhatyoudo:trypowerposingfor2minutesaday.Itsthissimple

Its actually even simpler than the picture. You dont have to knock anyone out first. You can be standing or sitting, just make sure to take up space, have good posture, dont cross your arms, dont touch your neck or face. Basically, carry yourself like Superman would. For just 2 minutesaday.And heres whatll happen: testosterone up, cortisol down. This hormonal reaction is incredibly valuable for athletes. Those that posed in highpower nonverbal displays, had a statistically significant increase in testosterone and decrease in cortisol (stress reduction) the golden combination of hormonal changes for athletes. They configure our brain to be assertive, confident(testosteroneboost)andnonstressreactive(cortisolreduction).

The hormonal combination of testosterone and cortisol is described by scientists in terms of powerfulleaders,butIthinkthecombinationappliesjustaswell,ifnotbettertoathletes:

When you think about power, people tended to think only about testosterone, because that was about dominance. But really, power is also about how you react to stress. So do you want the highpower leader thats dominant, high on testosterone, but really stress reactive? Probably not, right? You want the person whos powerful andassertiveanddominant,butnotverystressreactive,thepersonwhoslaidback.AmyCuddyatHarvardBusinessSchool

Canyouseeanyreasonnottodopowerposingfor2minutesaday?Idont!

Next Steps Thisoneseasy.Powerposefor2minutesinfrontofthemirror.

Make Practice A Fight

Practiceispreparationfortherealthing.So,whileattimesitsimportantthatyoutakeiteasy,relaxandhavefuninpractice,itsjustasimportantthat,atleastafewtimesaweek,yousimulatethefightascloselyaspossible.Heressomethingstothinkabout:

Youdontalwaysgettolistentoyourfavoritemusicduringafight Youfightinfrontoffans,butpracticebehindcloseddoors.Why?Inviteyourgirlfriend

towatchyourworkouts Wearyourmouthguard,cupandfightshortsinpractice Trainatthesametimeofdaythatyoullbefighting

Remember,practicedoesntmakeperfect,perfectpracticemakesperfect.Althoughperfectioncanneverbereached,checkingalltheboxes,doingallthelittlethingsinyourcontroltosimulatefightconditions,willhelpyoufeelmorecomfortableandrelaxedonfightnight.

Enhance Your Memory

Lets say you spend 60% of your training time (Im using the word training broadly here: working on improving a skill set) learning new techniques. You cant understate the importanceofmemory.Letstryaquickcalculation,whatifyouonlyremember75%ofthetechniquesyoulearn?60%(trainingtime)x25%(amountyouforget)=15%(amountoftrainingtimewasted)5(workoutsperweek)x2(hoursperworkout)x15%(amountoftimebeingwasted)=

1.5hoursaweekWASTED

So,letsnotwasteanymoretime.Improveyourmemory.Someofthebestways:

Exaggerate Lets say you have a hard time remembering where you put your keys. Next time you get home, make a mental picture of your keys and where you put them. But, when creating the mentalpicture,havinganimageofthekeys60feettallanddressedindrag.Remember to make the details crazy, ridiculous, unusual, extraordinary, animated, nonsensical, cartoonish, and larger than life. After all, these are the things that get remembered, arent they? Make the scene so unique that it could never happen in real life.

Theonlyruleis:Ifitsboring,itswrong.

Breathe Slow Deepen your breathing when you have to remember something. When it's time to study or remember something new, switch your breathing pattern to be slower and deeper. Deeper and slower breathing actually changes the way your brain works. It produces more Thetawaves,whicharebrainwavesassociatedwithsleepandmemory.Consciously slow your rate of breathing and after a few moments, you should feel calmer, the Theta waves should be flowing in your brain, and you should be more receptive to rememberingnewinformation.

Understand the Why Especially with technique, but really, with any material understanding, the why is key to retaining information. If your coach tells you to put your foot by your opponents hip and keep your elbow tucked, you might remember. But if you understand that foot placement is key to preventing your opponent from countering and tucking the elbow kills the underhook, your rateofrecallsubstantiallyincreases.Thats why teaching concepts can be such a successful method for improving recall. You mustunderstandthewhytobeabletoteach.

Next Steps Practice your breathing Next time you learn technique, take 10 seconds to slow

yourbreathing. Ask a question Dont be afraid to speak up. Make it a point next time youre learning

somethingtoaskatleast1question.Understandthewhy.

Meditate

Meditation primes your brain for learning, enhances performance and helps you get into the flowstate.Ifyoumeditateconsistently,variousstudieshaveshownthesebenefits:

Betterfocus Lessanxiety Morecreativity Bettermemory Lessstress

I dont want to get hung up on the science behind these benefits, you can find more info on the Flow Athletics blog lets just dive into the different types of meditation you should be doingandhowtoaddittoyourlifeASAP.

Mindful Meditation The first type well cover is simple mindfulness, where you calm and relax your mind. With this one, youll calm your thoughts by focusing your attention on one particular anchor thought, learning how to tune out any other distractions. This anchor should be something peaceful

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andsoothingsuchasthesoundofawaterfallorevenjustyourownbreath.As you hold on to your anchor thought, you will find that other thoughts come to mind. Your job is to dismiss them from consciousness. If you find one thought is regularly occurring, its thentimetoaddresswhyitissoimportantandhowyoucaneffectivelydealwithit.

Active Meditation

The next variation is one that is more in tune with most athletes and involves using activity to free their mind. Youll go about some form of physical activity such as running, practicing yoga, or even dancing and focus simply on the muscles contracting, your body taking in oxygen,andthefeelingofthemovement.Asyoudothis,focusontuningoutallotherthoughtsthatarecomingintoplay.

Guided Meditation

Finally, guided meditation is used most when you want to perform imagery and is where you will create a specific scene in your mind. You are literally guiding your thought processes throughthesituation,alteringtheresultsasyouhopetheywillcomeabout.

Next Steps Startwithjust2minutes,5daysaweek2minutesmaynotseemlikemuch,but

startingwithatinyhabitisthefirststeptoconsistentlyachievingit. KISSkeepitsimple.Noneedtoovercomplicatethings.Sitcomfortably,setatimer

for2minutes,closeyoureyes. Returntosteadystatedontworryifyourmindstartstowander.Recognizeitand

refocusonyourbreathing,lettingallotherthoughtspass.

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Relax and Rest Actively

Perhapsmoreimportantthanyourtrainingisyourrecovery.Soyoucantleavethispartofyourpreparationsuptochance!

Relax Luckily,relaxationisyourbodysnaturalstate.Dosomethingthatmakesyouhappy,takeyourmindoffoffightingandexpressgratitudeforyourdowntime.Whygratitude?Afterstudyingmorethanonethousandpeople,fromageseightto80,RobertEmmonsfoundthosethatexpressgratitudeexperiencedatonofphysicalbenefits:

Strongerimmunesystems Lessbotheredbyachesandpains Lowerbloodpressure Exercisemoreandtakebettercareoftheirhealth Sleeplongerandfeelmorerefresheduponwaking

Note:RobertA.Emmons,Ph.D.isaprofessorofpsychologyattheUniversityofCalifornia,Davis

Rest Belowareacoupleofsciencebackedreasonswhysleepisespeciallyimportantforcombatathletes:

Practicewithsleepmakesperfect Havingtroublewithaparticularopponentoramoreadvancedcombo?Sleepinspires

insight. Sleepbetterforatestosteroneboost. Improvesyourperformanceasanathleteandcompetitor.

So, how do I fix my sleep, and make sure I get quality rest?

Preparation

Make sure to stay away from your TV, computer and tablets for at least 12 hours before bedtime. These lights fool your brain into thinking the Sun is still up, and your body wont adequately prepare itself for sleep. Reading on an ereader with the lamp on is much better becausetheydonotproducethesamekindofbluelight.

Sleep Location

Humansarehuntergatherersandinstinctivelyneedtofeelsafebeforenoddingoff.The nut and bolts arent so important unless youre a sensitive sleeper, says Dr Nerina Ramlakhan in this article from The Independent. But if thats the case then there are various options. Some people benefit from white noise, or fans. Make sure you have effective blinds, or earplugs, if they help. Its all about reducing distractions and sending a message to your brainaboutyoursafety.A great website is Rainy Mood for white noise. If you sleep next to your phone use Sleep as Android, the triple whammy of white noise generation, sleep pattern tracking and an alarm clock that only wakes you when you are on the light end of your sleep cycle. I personally use this App and love it. Sleep Cycle has similar features for iPhone, but I dont know if it does whitenoisegeneration.

Next Steps Unplug the TV in your bedroom Do it. Today. And dont keep your phone next to

yourbedeither. Get darker shades Block out external lights. I used to spend a lot of time in hotels

and the hallway lights would seep into my room. I resorted to putting a rolled towel downtoblockthecrackatthebottomofthedoor.

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MakeyourbedasleeponlyzoneItsallaboutreducingdistractionsandsendingamessagetoyourbrainaboutyoursafety.Plus,keepingyourbedasleeponlyzonecanleadtosomeinterestingsexlifeexploration(anicelittlebonus).

The Day Of The Fight

Accept the Stress Stress.Itmakesyourheartpound,yourbreathingquickenandyourforeheadsweat.Butwhilestresshasbeenmadeintoapublichealthenemy,newresearchsuggeststhatstressmayonlybebadforyouifyoubelievethattobethecase.PsychologistKellyMcGonigalurgesustoseestressasapositive,andintroducesustoanunsungmechanismforstressreduction:reachingouttoothers.TEDTalkDescriptionWatchingthisTEDTalkbyKellyMcGonigalwasoneofmybiggestrevelationsintherecentyears.Stopeverythingyouredoing,andwatchitnow.

https://www.youtube.com/watch?v=RcGyVTAoXEUAcceptthefeelingsofstressandanxietyyouwillhavebeforeyourfight.Itsjustyourwarriorspiritkickingintotopgear.

Implement Your PreFight Routine Bynowyourprefightroutineshouldbesecondnature.Youvedoneitabout3timesaweek,forweeksleadinguptoyourfight.Timetoputthatexperiencetogooduse!

Make The Fight A Practice Theothersideofthetrainasifitsafightcoin.Youvealreadyfoughtinfrontofyourfriendsand/orgirl/boyfriend.Whatsdifferentfromtodayandallthoseotherdayswhenyousparredinyourfightgear?Nothing!Todayisjustanotheropportunitytogrowandget1%better.

Time To RockAndRoll Yourbodyandmindareprepared.Yourtechniquesarecrisp,andyourconditioningisonpoint.Andforallthoselittlethingsthatdidntgoquiteright?Wellthatsthenatureofthebeast.Noonecomesintoafightfeeling100%and100%prepared.Itsnotanonoffswitch.Youllneverfinishlearning.AsIsaid,todayisaboutbeinggetting1%closertomastery.

https://www.youtube.com/watch?v=RcGyVTAoXEU

Wrap Up

These tips are not to be used for evil. Pursue perfection in your training, but remember, we dont get better alone. Help out your training partners, build a team, teach as well as be taught.Thanks for taking the time to read all the way to here. I hope you took away a couple useful tips,tricksorjustsomeplainoldgoodadvice.

Finally,dontforgettocomegetaquaintedatflowathletics.com/heavybagblueprintandsubscribetojoin4,703othermotivated,smartandattractiveathletesinlearninghowtolivelifeintheflowstate.

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