Hacking Your Mental Game: A Trick My Weightlifters Use to Stay Less Frustrated

Hacking Your Mental Game: A Trick My Weightlifters Use to Stay Less Frustrated


Hey guys what’s going on this is Tom
Sroka with The Strength Agenda. Today we are talking about training and
getting the most bang for your buck out of training. Now at the beginning of the
year we always set goals with Team SAW. Everybody that’s on the team like I give
them the option to sit down with me and set up a goal meeting, based on the goals
that they give me and you know what they’re trying to accomplish throughout
the rest of this year, I give them a couple of practices or just kind of like
things, drills, whatever, just like you would do with your technique, if you’re
doing something wrong on the snatch or the clean and jerk, I give you mental
drills, practices to do to kind of help you keep on track and not allow yourself
to fall down that rabbit hole of am i doing enough? Am I getting something
out of this? So this is just a drill that I made last year with one of my
athletes. One athlete in particular was having a hard time finding something
positive to take away from training so we created this little bit of a
challenge sheet for him to use and this year he was one of my first meetings
that we had and we kind of evolved it to a, you know, a line graph of sorts. I
think that’s what it’s called. I don’t know but I want to share with
you guys now because all my athletes are using it. I even had one of my
athletes who came up with like a spreadsheet with like algorithms and
like input numbers and stuff. It’s crazy but this has worked tremendously and pretty much it goes off of pretty much how I base everything that I
do in terms of coaching and programming and that was when I was training with
Glenn Pendlay at Cal Strength and MuscleDriverUSA. We talked a lot about
accumulating reps between 80 and 90% of your best and the reason we use those
percentages is because that’s where the body received the most physiological
adaptation. And what Glenn meant by accumulating as many reps as possible is
on those days that you’re just feeling like crap and you’re like you know what
things just aren’t gonna go today, you just figure out what 80 percent of
your best is and work up to that 80 percent and then once you hit it just
kind of see how you’re feeling. If you want to push a little bit
go ahead but if not you’ve kind of won the day. You’ve gotten something out of
that training session. So what we’ve done for my athletes now is I tell them in
their journal… First off if you’re not keeping a training journal you need to be,
but in your training journal you’re going to take a whole page. And I did this on a
white board so y’all can see, but you’re gonna draw a little bit of a line, okay?
And on one end you’re gonna have eighty percent and then the other end you’re
gonna have ninety percent. Now you can do this for the snatch, the clean the jerk,
the back squat, whatever, but try to keep it simple. I try not to create
too many PRS and stuff like that or too many lifts to keep track of because it
just gets downright hard after a while so focus on one thing at a time. Just
a couple lifts, four, five tops. I think that’s what we focus on in here, about
five lifts, six lifts, something like that. The two squats, power variations, snatch
clean, clean and jerk, that’s it so focus on those things. I think it’s actually more
than six now that I think about it. Oh anyways focus on those things and what
you do is no matter what the variation, whether it’s a hang snatch, whether it’s
off the blocks, whether it’s a complex, whatever, if you get in that eighty to
ninety percent range you’re gonna make a little mark on that sheet. So I’m just
gonna make a couple here in a different colors so you all can see but the whole purpose behind this is as we’re doing this
you’re just making a couple of different little marks here. And as you go, you know
obviously halfway in the middle is 85% closer to that you know between eighty
eighty-five percent you kind of figure out where they are on the line. And the
whole purpose of this is as you are starting to make progress, you’re gonna start to get more and more consistent in that 90 percent range and
this chart is gonna do a couple things for you. One thing that it’s going to do for
you, it’s gonna actually give you a physical guide, a physical aid, visual aid.
I’m sorry, visual aid of the progress that you are making. Okay so as you start
to accumulate more reps in that 90 percent range, you’re actually going to
be getting closer. You should be pushing or being ready to push your PR sometime
soon, okay? Also it’s gonna also show you just like as you’re progressing like
you’re gonna see I just you know drew this and this is
kind of how one of my athletes looked the other day when I was like taking a peek
at it, you know? They have a little bit of clusters around that 80%, then around 85% they have a bigger cluster, and then around 90% they start to develop their
own little cluster. You’re gonna just see that progress go, and then in your
training log, once you’ve hit a PR, guess what? You have a new 80 and 90 percent, so you’re gonna get rid of that sheet. X it out in your sheets and then you’re gonna
make another one. So that’s also going to give you another visual aid and you’re
gonna see progress because it’s how many times did I have to scratch out that
chart and use it again or create a new one again to track my training, okay? Give
it a shot, I hope it helps you guys out in terms of keeping yourself a little
bit more sane as you’re getting through, you know, the grind and those hard days
of training. Get to your 80%. If you do you get to make a little mark on your
chart and if you don’t, that’s okay, move on, try and do your best the next day,
okay? Accumulating reps between 80 and 90 percent is going to be the way to go. This little chart that we came up with is just one tool that we use to kind of
help track it and give us just a visual aid to to measure our progress, you know? If you guys have any questions, comments, concerns, please comment below or
anywhere around wherever this is posted, on whichever social media forum. Hopefully this is helpful. Again this is Tom from The Strength Agenda. See you
guys on the platform.

Leave a Reply

Your email address will not be published. Required fields are marked *