Mental Imagery

During physical activity the old adage of "mind over matter" has often been quoted as a motivator during exercise regimes. Using mental strength to push us on, long after the body gives up. Can this really help?

There is some truth behind this, with scientific studies demonstrating that visualising engaging in strength and conditioning training brings about quantifiable improvements as well as physiological changes. Research has also shown that using mental imagery for muscle movement can create similar electrical activity as that seen during actual movement.

I am interested in this for two reasons:

• Using your 'mind' to perform an activity can stimulate muscle activation, and prepare your muscles for physical activity;
• Physical competence can be maintained (or even improved) by visualisation when practice isn’t possible e.g. - due to illness or injury.

To summarise use positive mental imagery before, during and after physical activity to help produce the results you desire. This is nothing new to sport stars and professional athletes. I am aiming to enhance this aspect of my training regime to achieve my goals too.

References:

Motor Control and Learning, Human Kinetics, 1999

Workout : Conditioning

15 - double arm kettlebell swings
15 - single arm kettlebell swings (L/R)
(repeat 3 times)

10 x 50m sprints (50m walking recovery)

Finish off with max rep:

Bear Crawls, Pushups, Burpees, Air Squats

Beach Workout (Tel Aviv) III

Beach Run

3km Beach Run*

* (Attempt it in bare feet if possible).

Beach Workout (Tel Aviv) II

3 x Ring Pull Ups
3 x Dips
3 x Push Ups
3 x Box Jumps
3 x Bodyweight Row
60 metres recovery run

Repeat for 20 minutes (aim to complete without rest).