The Super Mental Training Book (30 page)

A weight lifter who psychologically feels better and who physically recovers faster from a workout will probably show improvement in his lifting performance over what he had been doing previously. This is exactly what Seimuk et al observed. "It should also be noted," they point out, "that execution of training loads with the use of autogenic training was 11% higher than without its use."

This, of course, is the most significant finding of the scientists' study, at least as far as most coaches and athletes are concerned, whose main interests rest in bottom line issues. In this case the autogenic training and autosuggestion clearly led to improved performance; and improved performance normally translates into more victories. Obviously, if one were interested in improving his weightlifting performance, the mental training method devised by Seimuk et al should certainly be considered for adoption. As the Soviet scientists contend, "Modified use of autogenic training shows that it can be used favorably in the contemporary training process of weightlifters."

Mastery of autogenic training, combined with use of hypnosis, was found by four other Soviet scientists to greatly improve weightlifting performance. Z. S. Arkhangorodsky, A. D. Konavalov, G. G. Kolesnichenko, and V. I. Omelyanenko determined in a 1981 experiment that "in cases where autogenic training was well mastered, for correction of technique errors in the snatch and clean and jerk, eight to twelve suggestive seances [hypnosis sessions] were sufficient."[15] By comparison, the control group of weight lifters, who were not exposed to any autogenic training or hypnosis, took 2-3 months or longer to correct similar errors in technique.

Arkhangorodsky et al provided details of one instance where autogenic training and hypnosis helped a weight lifter:

Class 1 athlete, Y, 19 years old, mastered autogenic training very well. In lifting the weight to the chest (clean) at the moment of the top pull there was premature contraction of the trapezius muscles and a moment of stopping in leg extension. After this, the thigh quickly comes very close to the barbell, as a result of which, the bar receives acceleration forward and not upward. After this, the barbell was brought up on the chest. After 8 sessions of working with the psychologist according to the (suggestive) method these errors were completely removed. [16]

Though the identity of the subject (Y, the Class 1 athlete) is withheld, as is the protocol followed in scientific papers, we can reasonably conclude that the story is accurate. It is simply a case of autogenic training and hypnosis, having been successfully used by other Soviet weight lifters and athletes, working again. The experimental conditions differed a little from those found in other studies, but the results were practically the same. Not surprisingly, the conclusion reached by Arkhangorodsky et al is virtually identical to that arrived at by Seimuk et al. The four scientists remark:

The suggestive method in combination with autogenic training is recommended as an effective means of correcting errors in technical execution of the clean and jerk and snatch.

A study by P. M. Kasyanik demonstrating the value of "ideomotor tuning," meaning visualization, for weight lifters should be briefly mentioned. Three groups of lifters attempted to pull a set amount of weight. One group was instructed beforehand to "reproduce the effort in your mind several times" before making the attempt. This group outperformed the other groups in the task, leading Kasyanik to conclude that "ideomotor tuning is an effective means of direct mental prepa-

ration for weightlifting competition... Observations of lifters who mastered the skills of ideomotor tuning showed that they were able to perform more confidently, make more successful lifts, and significantly improve their performances."[17]

We have witnessed in this chapter many examples of weight lifters dramatically improving their performance by utilizing such mental training strategies as self-hypnosis, visualization, and electrosleep. One can employ most of these disciplines without having to rely on the "expertise" and "assistance" of an outsider (coach, sports psychologist, etc.). To mobilize your strength, you need to mobilize your will. Emulate the practice of David Rigert and Russ Knipp. Set aside a few minutes every day to practice the mental rehearsal technique of your choice, and soon you should realize noticeable improvements in your training session workloads and competitive performances.

FOOTNOTES

1. These studies are reported by J. Hoskovec in his paper, "Hypnosis in the Soviet Union: a critical review of recent and major experiments," published in the International Journal of Clinical and Experimental Hypnosis, Vol. 14, 1966.

2. Warren R. Johnson, "Hypnosis and Muscular Performance," Contemporary Readings in Sport Psychology, ed. William P. Morgan, (Springfield, Illinois: Charles C. Thomas, 1970), pp. 410-423.

3. Pete Thomas, "Thinking Positive," Los Angeles Times, July 26, 1986, Part III, p. 16.

4. Cliff Coan, "Train All Body Parts When Not Competing," Orange County Register, July 2, 1987, p. D13.

5. Beth Ann Krier, "Olympians Exercising in Mind Arena," Los Angeles Times, June 7, 1983, Part I, p. 1.

6. In 1974 R. A. Roman reported Soviet weightlifting specialists as considering "the optimal training load to be a monthly average of 1000 lifts in the preparatory period and 750 lifts in the competitive period. For an athlete with an average training weight of 106 kg. (233 pounds) the total tonnage in the first instance is 106 tons and about 80 tons in the second" (see "The Training of Bulgarian Weightlifters," Soviet Sports Review, Vol. 9, No. 4, December, 1974). The training load is probably greater now. Kopisov and Nagorniy relate in their study of electrosleep's effects on weightlifting performance that the athletes made 1400 lifts in a month (this study is described in detail later in this chapter).

7. Bill Shirley, "The Strongest Man in the World," Los Angeles Times, September 7, 1983, Part III, p. 6.

8. Ibid.

9. Ibid.

10. Charles A. Garfield, Peak Performance: Mental Training Techniques of the World's Greatest Athletes, (Los Angeles: Jeremy P. Tarcher, Inc., 1984), p. 89.

11. Ibid., pp. 18-19.

12. V. S. Kopisov and A. D. Nagorniy, "The Use of Electrosleep in the Training of Qualified Weightlifters," Soviet Sports Review, Vol. 18, No. 4, December, 1983, pp. 192-194.

13. A. A. Seimuk, Z. S. Arkhangorodsky, and U. K. Zaitsev, "Autogenic Training for High Level Weightlifters when Using Heavy Training Loads," Soviet Sports Review, Vol. 18, No. 4, December, 1983, pp. 161-163.

14. Ibid.

15. Z. S. Arkhangorodsky, A. D. Konavalov, G. G. Kolesnichenko, and V. I. Omelyanenko, "Suggestive Methods in Weightlifting," Soviet Sports Review, Vol. 17, No. 1, March, 1982, p. 22.

16. Ibid.

17. P. M. Kasyanik, "Psychological Aspects of Weightlifting Competition," Soviet Sports Review, Vol. 15, No. 1, March, 1980, pp. 31-33.

MENTAL TRAINING STRATEGIES TIME LINES (AMATEUR ATHLETES)

D

U R I

N G

T H E

S E

A S O

N

Hypnosis Sessions

(See Arthur Ellen's work with the Univ. of Houston basketball team; James DeMile)

Self-hypnosis Sessions

(Woodrow Auge; students of kung fu instructor James DeMile followed a 6-step procedure)

Visualization Sessions

(Colorado State University ski team won their league while applying this mental technique; Vince Brookins; Fowler and Smith; Glenn Yothers did some at night while going to bed, and others before racquetball matches)

Harnessing Chi, Reaching Zen

(David Taylor; Robert Stewart; Eugen Herrigel)

D

A T

Y H

S E

B E

F

E

V E

O N R T E

T H E

E V E

N T

Visualization Sessions

(Leonhard Stock mentally practiced his downhill ski race the night before he won his gold medal)

Hypnosis Sessions

(See Dr. Grimm's work with Dave Mills)

Autosuggestions

(Skater David Santee would give himself these as he took the ice; John Alcala; the author)

Imagery Sessions

(Tim Caldwell; Lyle Nelson; Nordic skier Bill Koch did a last-minute session at the starting gate before winning the silver medal; Bill Griffith mastered "Triple Imagery," employing it during canoe races; Barbara Lynch)

AMATEUR ATHLETES:

a FREE 55 MENTAL REHEARSAL TECHNIQUES LEAD TO SELF-IMPROVEMENT

Visualization, self-hypnosis, and related mental disciplines are no strangers to the world of amateur athletics. Virtually every amateur sport contains examples of athletes who have regularly practiced some mental rehearsal procedure. Not coincidentally, these athletes have often gone on to score spectacular triumphs. Most of us are amateur athletes, and though we are not as good as the pros, we can at least perform up to our potential. Proper mental attitudes can assure that we do just that.

The various amateur athletes whose stories we'll soon read have demonstrated that mental rehearsal training can substantially improve athletic performance. Furthermore, most mental preparation procedures cost nothing to learn, and "free" is certainly well within the budget of every amateur athlete. It takes but five minutes to learn the basic techniques—longer, if you want to become a perfectly competent practitioner. Anyone can make this minimal investment of time. Be sporting, and try to learn self-hypnosis, visualization, or any of the other mental disciplines; if one works for you, you are in business (if not, you have not lost anything).

Shortly before the 1980 Winter Olympics, Austrian downhill skier Leonhard Stock figured he had nothing to lose by trying visualization. During a training run two months prior to the Olympics, Stock had seriously injured his shoulder (a cast was required). As a result, he was not chosen as a member of the four-man Austrian downhill Olympic squad. Stock, however, was absolutely determined to ski in the Olympics. He arrived at Lake Placid with his teammates, and proceeded to turn in the fastest qualifying times on the practice runs. Having dramatically shown that he had overcome his injury, the Austrian downhill ski coaches changed their minds; they placed Stock on the team, bumping off another member. Dr. Eugene Gauron, in his book Mental Training for Peak Performance, describes what happened next:

The night before the event, he [Stock] lay in his room and completely relaxed his body. In his mind he went over the course and skied it again and again to the point where he knew every contour of the hill and exactly how he wanted to attack the course. When satisfied that he was ready, he closed his eyes and went to sleep thinking, "The race is definitely going to be mine."

The following day, the USA coach observed Stock warming up and was heard to comment, "He looks very confident. I do not think that anyone will beat him." It turned out that the coach was right, for Stock won the gold medal.

Stock's winning time was 1:45.50, an impressive .62 second faster than the silver medalist, teammate Peter Wirnsberger. In his comments to the press, Stock accounted for his remarkable comeback and victory this way:

I am a fighter. I had to fight two years ago to get a chance to ski downhill. I had to fight back after the accident. And I had to fight to make the downhill team here.[l]

Stock did not say whether he employed visualization for the practice runs, the results of which were instrumental in his finally being selected to the Austrian downhill team. But, the odds are that Stock used visualization in this instance, too. Having overcome long odds to make the team, it is doubtful that he would suddenly introduce a new element into his mental preparation routine for the all-important Olympic race. One, after all, does not tinker with success.

Perhaps surprisingly to some, much work has been done in the area of applying visualization to skiing. For example, The Hidden Skier (1977) by Corky Fowler and Christopher Smith contains many visualization exercises for skiers to try. Fowler and Smith believe so much in the power of visualization that they recommend skiers practice this mental discipline during the off-season. Says Fowler:

I've been mentally practicing my skiing during the summers for years. On the first day of each ski season, I ski as well as I did on the last day of the past season. Before I began mentally skiing, it would usually take me several days to be able to ski as well as I had the year before. [2]

Naturally, Fowler and Smith recommend that skiers practice visualization during the season, especially when they are at their favorite resort. The Hidden Skier authors specifically advise the following:

Take a moment, while you are waiting for the bus or riding a chairlift, and choose an aspect of your skiing that needs improvement, your pole plants for example. Now imagine a good skier using his poles. When you visualize that clearly, imagine yourself skiing, using poles in the same manner as the good skier you just pictured.

Take three or four minutes each day and imagine yourself skiing an entire run using this new movement. [3]

The recommendation to visualize when riding the chairlift is particularly good. With chairlift prices seemingly going up as high as the mountain top nowadays, one might as well get his money's worth. Fowler and Smith's suggestion to "take three or four minutes each day and imagine yourself skiing an entire run" can easily be carried out in the time one spends on the chairlift. Practicing visualization while riding the chairlift therefore makes sense and rates as a highly efficient use of one's time.

In their book Fowler and Smith present large illustrations of various properly executed ski positions and turns, such as: traverse (basic stance in skiing), snowplow, wide-track turn, step turn, etc. What the authors attempt to get the reader to accomplish is to bring the illustrations to life, this transformation occurring in the reader's mind. Here is the procedure they propose:

Pick one of the sequences that you would like to incorporate into your skiing. Look at it. Do not try to figure it out or understand "how to do it." Just observe what is going on with the various figures on the page. Look at the track left by the skis. Look at the hands and posture of the figures in each part of the sequence you've chosen. Become totally familiar with all that is there in the sequence.