Ultimate Fighting: Fistful of Dollars

On Wednesday, July 29, CNBC takes viewers back inside the Octagon with "Ultimate Fighting: Fistful of Dollars," revealing how the UFC continues to grow - even as other professional sports face financial crisis. While the recession is putting a beat-down on the economy, Ultimate Fighting's revenues are up 30%. CNBC's Scott Wapner travels to Germany for the UFC's first-ever event in mainland Europe and speaks with Dana White, as well as billionaire backers Lorenzo and Frank Fertitta. Hear what they have to say about the sport's successes, challenges and growth. And, in just 18-months since CNBC first took viewers inside the UFC, see how this controversial sport has flexed its muscles worldwide to include major sponsors, product endorsements and brand extensions. You can check out a Preview Clip and explore some of the Web Extras if you're interested.

UPDATE: July 24 2009

Here are three new video clips from the documentary:

Ultimate Fighting: Fistful of Dollars -Clip #1

Ultimate Fighting: Fistful of Dollars -Clip #2

Ultimate Fighting: Fistful of Dollars -Clip #3

The Power of Breathing

The Power of Breathing
By Dr. RandyBorum

(Article first appeared in Black Belt Magazine, July, 2009)

Author's Note: This article marks the end of Black Belt Magazine's "Psyched!" column. It has been a pleasure writing for them the past couple of years, and I appreciate the opportunity to share information on sport psychology with fighters and martial artists. Thanks, also, to all of you who read the column. - RB

It has been said that “Breathing is the greatest pleasure in life.” It is also a very powerful tool for the martial artist. The use of breathing and breath control has a long history in the traditional arts. From the tradition of budo and the Japanese arts, the “kiai” is thought to enhance one’s power in executing a strike or technique. The Korean arts similarly use the “Kihap.” While the kiai is often thought of just as a shout that accompanies physical movement, it has a much deeper design.

Properly used, the kiai connects the mental and physical elements of a technique, and serves both defensive and offensive functions. The meaning of the term itself denotes a concept of a unified or integrated (“ai) spirit or mind (“ki”). Breath control is an integral part of its execution.

The kiai involves a forceful exhale and contraction of the abdominal and diaphragmatic muscles. Defensively, the exhale prevents the wind from being knocked out of you and the muscle contraction helps to shiled your internal organs. Offensively, the shout may frighten or distract and opponent – as emphasied by samurai Miyamoto Musashi, while the contracted core musculatrure strengthens the kinetic chain, enhancing the power of the blow. With the kiai or hihap comes an exaplsive relaease of inner energy, not just a shout.

Another simple advantage of kiai, of course, is that reminds you to breathe. That alone makes a valuable tool for the martial artist. When someone new to the arts or to combative sports first begins sparring, it is very common for them to hold their breath and tense their muscles. It’s a kind of natural reaction to having someone else trying to punch you in the face. But it can be a bad habit.

Your muscles need oxygen to function properly. Tense muscles require even more oxygen, because tension is a muscular action. Your body gets most of its oxygen from the air you inhale. If you are not inhaling, you are not providing a steady supply of oxygen to your muscles or to your other vital organs that require it – like your brain and eyes. This produces a higher “oxygen cost” and ultimately causes your mind and body not to perform as well as they should. Holding the breath for too long can also spike your blood pressure and cause dizziness. Your muscles definitely get tired more quickly. The result is that you become winded in a very short time. There are other problems too, but you get the idea.

Tactical police and military operators realize the need to breathe and integrate it into their training. Sometimes referred to as “tactical breathing” or “combat breathing”, these strategies are designed to be applied quickly even in high risk encounters. If you are clearing a building with an unknown number of bad guys – or even anticipating an ugly encounter on the street – you probably don’t want to fold yourself up into the lotus position, close your eyes, and do a breathing exercise. But you definitely should breathe.

David Grossman, who along with Bruce Siddle is one of the founders of the “Warrior Science Group” often teaches a very simple form of combat breathing that involves inhaling for a four count, holding for a four count, exhaling for a four count, and pausing. They point out that this will help to keep your heart rate in a better range (which also reduces your perceived anxiety). Research also shows that the exhale – or “expiratory response” - especially sends calming signals throughout your body.

Within the reality-based martial arts, Systema has probably the most active focus on the importance of breathing – and learning to breathe – in a threatening encounter. In their training and in their book and DVD “Let Every Breath”, Vladimir Vasiliev and colleagues advocate a technique known as burst breathing. Rather than long and deep breaths, burst breathing involves a regular series of sharp exhales through the mouth at the moment of any impact, followed immediately by a sharp inhale through the nose. They find this method is more applicable to hand-to-hand and close quarter combat situations, but produces the same benefit in reducing tension and upping the oxygen intake.

There are many ways to breathe “correctly” and many uses for different breathing techniques and exercises. The most important thing is not to hold your breath, to have a regular pattern of inhaling (through the nose) and exhaling (through the mouth). For purposes of training, having some system or method to follow – regardless of which one you choose – will help. You probably will not get very far just tying to tell yourself not to hold your breath. Instead – just breathe.

Watch Your Head!

Watch Your Head!
By Dr. Randy Borum

(Article First appears in Black Belt Magazine, June, 2009)

Sport-related concussions once again have hit the headlines. It is estimated that at least 300,000 of them occur every year. Martial artists who do full-contact sparring are certainly at some risk for these injuries. But are concussions really such a big deal?

Medically, a concussion is considered to be a mild traumatic brain injury. It is caused either by some type of blunt trauma – such as a punch or kick- or by forces accelerating or decelerating the brain within the skull. Typically, there is no discernible damage to the structure of the brain, but concussions do temporarily disrupt brain functions. As a result, concussions are diagnosed and graded based on their symptoms rather than by neuroimaging. Basically, the severity of concussive injury depends on the nature, duration and extent of disrupted brain functions, not on the shape, size or color of what shows up on a brain scan.

Just because there are no signs of physical damage, doesn't mean that no harm was done or that the injury isn't serious. Medical researchers don't know for sure what happens to the brain during a concussion and what causes the brain functions to be impaired, but it seems to be linked to damage that occurs at a cellular level. When the concussion is caused by abrupt rotational forces, risk increases for damaging areas of axons within the brain. This is known as “diffuse axonal injury.” Axons are the pathways that allow neurons to communicate with each other. Disrupt the pathways, and you disrupt the function.

The cumulative effect of repeated concussions is a subject of ongoing medical inquiry. For many years, the medical literature has reported cases of “pugilistic dementia”, sometimes called “punch drunk syndrome” due to its effect impairing speech, coordination, and cognitive functions. These cases have mostly been reported among professional boxers after about 15 years of competing. The more contemporary term used to describe the phenomenon is “chronic traumatic encephalopathy” (CTE).

CTE has recently been in the news because of claims that it is linked to deaths of several retired professional athletes, primarily football players. Researchers at Boston University's School of Medicine have established the Center for the Study of Traumatic Encephalopathy to better understand the problem by examining the brains of affected individuals after their death. Studying the brains directly after death, neurologists can see damage that does not appear on traditional scans. The youngest case they have studied is that of 18-year-old high school football player who had suffered multiple concussions.

In these brains studies, researchers have found deep structural abnormalities called neurofibrillary tangles caused by the build-up of “tau”, an abnormal and toxic protein. Interestingly, neurofibrillary tangles have also been implicated in Alzheimer's dementia. Signs of CTE may start with memory problems or disturbances in mood or behavior, such as depression, mood swings or erratic/impulsive actions. Incidentally, in a survey I conducted of more than 400 combat sport athletes, those who had a history of multiple concussions were much more likely to be seriously depressed than those with no concussive history.

Researchers believe that problems associated with CTE get worse over time. As the protein accumulates, the effects get progressively worse, eventually killing brain cells; in some case, ultimately leading to a full-blown dementia. Once the build up occurs, the cell damage may progress and the brain functions may continue to deteriorate even years after the repeated concussions have stopped.

Of course, most people who get concussions – even more than one – do not seem to develop this severe and progressively worsening condition. There seems to be no reliable way right now, though, to distinguish in advance those who will from those who won't. The risk of concussions is not unique to martial arts and combative sports – in fact there are a larger number that occur from football-related injuries. But those who train or compete in full-contact martial arts should be aware that sustaining repeated concussions – at least in some cases - can have serious consequences. Any single impact may seem like an insignificant “ding”, but the cumulative effects, particularly over years, can be quite troubling.

If you train or compete in full-contact sports, there are a few things you can do to educate yourself and mitigate your risk. First, learn to recognize the signs of concussive injury. Sometimes people think if there's no loss of consciousness or memory, there's no problem. That's not necessarily true. While loss of consciousness and amnesia (memory loss) are often related to the severity of the injury, neither is a necessary condition to diagnose concussion, and neither is a good isolated marker of its effects. Experts suggest that symptoms – and possibly cognitive and postural testing - be assessed and monitored at the time of the event and afterwards. Common signs at the time include confusion, feeling “foggy”, clumsy or uncoordinated movement, dizziness, balance problems, headache, nausea, and vision problems. If you are with someone who may have had a concussive injury, you can ask a couple of simple questions. Check whether they know where they are and what day it is, whether they remember the hit and what preceded it, whether they can remember new words you give to them and repeat a series of two or three numbers backwards. These questions don't provide a diagnosis. That's not what you're trying to accomplish. But failing these basic tasks could suggest the person has sustained some injury – however minor – and at least should sit out the day and perhaps consult his or her healthcare professional.

Second, after sustaining a concussion, give your brain plenty of time to recover. It is tempting for some fighters to try to tough it out and go immediately back to trading blows, but getting a second concussion while the brain is still recovering from the first can seriously compound the severity and damage. Studies have shown that, on average, it takes approximately seven days for athletes to fully recover from symptoms of a concussion. At a minimum, the National Athletic Trainers’ Association recommends that athletes who experience a head injury resulting in loss of consciousness or amnesia should refrain from participating on the day of the injury, and that management should be more conservative for athletes who have a history of prior concussions.

You can find additional information about sport-related concussions from the Centers for Disease Control and Prevention (www.cdc.gov/ncipc/tbi/) or the University of Pittsburgh Medical Center (sportsmedicine.upmc.com/ConcussionProgram.htm).

When the Going Gets Tough, The Tough Get Mindful

When the Going Gets Tough,
The Tough Get Mindful

How do you persist on a demanding and difficult task? Conventional wisdom often says to suck it up and tough it out, but new research from psychologists at University of Kentucky could argue for a very different approach.

Daniel Evans and colleagues wanted to understand what effects a practice called mindfulness might have on persistence. Mindfulness has become a popularly studied intervention within the past decade, and has shown significant success in reducing stress and psychological distress. The concept is simple, but it usually takes some practice to master.

The essence of mindfulness is learning to be quietly focused in the present moment- the “here and now” - while non-judgmentally observing – and not reacting to - your perceptions, sensations, thoughts and emotions.

Researchers got 142 psychology students to work on a series of word puzzles within certain time limits, but the first of the puzzles did not have any real solution. This created a situation where they were supposed to persist on a task, even after finding the first attempt to be impossible.

Learning not to judge or evaluate (nonjudging) and not to react (nonreactivity) to what’s going on inside you is the tricky part of mindfulness, but they are vital ingredients, according to the study. The better the subjects were in not judging or reacting, the more persistent they were. Researchers found the subjects were aware of what they were experiencing – positive and negative – but their mindful stance allowed them not to be self conscious about it.

Some researchers believe that people need to be self critical to motivate them to persist toward a goal. This research suggests otherwise. Those who were internally aware but self-conscious – focusing on the discrepancy between how they are doing and what they want to achieve – were less persistent. The researchers conclude the mindfulness may be a promising strategy for self-regulating behaviors, thoughts and emotions.

Evans, D., Baer, R., & Segerstrom, S. (2009). The effects of mindfulness and self-consciousness on persistence Personality and Individual Differences DOI: 10.1016/j.paid.2009.03.026

Beating the Jitters

Beating the Jitters

By Dr. Randy Borum

(Article First appears in Black Belt Magazine, May, 2009)

“How do I get rid of the jitters before a fight (or match)?” – That is probably the single most common question that martial artists ask me. I sense that many are looking for a dose of magic or a quick fix – particularly because they raise the question within 24 hours of their scheduled competition. Sometimes there are stopgap measures that will help you get over a particular psychological hurdle, but with just a little advance planning you can make a big long term difference.

Let me begin by trying to clear up a few misconceptions about pre-competition jitters. First, all marital arts competitors – including mixed martial artists – should know that feeling nervous is completely normal and it does not necessarily mean that you will perform badly. In the world of MMA, the fighter probably best known for calmness in the cage is Russia’s Fedor Emelianenko. Consistently ranked as one of the World’s top heavyweights, Fedor saunters into the cage like it’s just another day at the office. During interviews, he is often asked about his stoic demeanor and he freely admits that he gets nervous before fights (as he believes all fighters do), but he has refined a strategy that works for him to control it.

This leads me to address a second misconception – that there is one ideal state of pre-competition calmness that works for everyone and that everyone can get there in the same way. Sometimes we are led to believe that buying the right program, listening to the right motivational CD, or reading the right book will allow anyone to achieve their optimal performance state. My experience suggests that different competitors experience jitters in different ways, for different reasons, and have to find a management strategy that works with their specific needs and style. Their optimal states of arousal or intensity also vary quite a bit. So Fedor’s state of mellow composure works very well for him, but it could be disastrous from someone else.

So, here’s the starting point for our discussion: if you get nervous jitters before a fight, “good for you” – you’re in very good company. There probably is not a “one size fits all solution”, but there are some fairly straightforward, battle-tested strategies and approaches you can use to find what works best for you. Here’s how you might begin:

First, try to understand how your jitters work. Typically, pre-competition anxiety can appear in your physical sensations (e.g., rapid breathing and heartbeat, sweating, muscle tension, butterflies), your emotional state (e.g. “feeling” nervous or fearful) and your thoughts (e.g., things you are saying to your self, negative thoughts, self-doubt). Write down what kinds of jittery experiences you have in each of those three areas before a competition. Then – as best you can determine – make a note about when they occur, how severe they are, and how much you think each interferes with your performance. Part of the task here is to figure out what “triggers” and patterns you can identify. Try to discern your earliest indictors or warning signs, then run through the progression. Ask yourself: “What comes first?”, “Then what happens?” until you understand the usual sequence.

Second, be proactive by preventing the jitters before they start, and deterring them at the earliest stages. Part of anxiety’s potency comes from its ability to sneak up on you and to build momentum. Because the human brain tends to default to a negative state (see Psyched column in the December, 2008 issue), unless you are being proactive, then you are increasingly vulnerable to the jitters’ destructive effects. You don’t realize you have been overcome by anxiety until it’s too late.

Being proactive here means intentionally orienting your thoughts, feelings and body in a positive direction. To do this with your thoughts, you might try writing down a few first person statements about your strengths, skills and preparation (e.g., “I can take down my opponent at will”). Read them to yourself at different intervals at least four times a day. These are the positive thoughts that can be occupying your mind. To orient your mood or emotions, you might try mental imagery or visualization. Observing yourself and experiencing the feeling of being successful in executing moves and techniques against an opponent. Reflect on past successes in training or competition to re-connect with that feeling of confidence and mastery.

Proactively creating a positive physical state involves two different tasks – first knowing your optimal state of intensity for competition and then being able to regulate your body’s response accordingly. A Zen-like state of tranquility may or may not work for you. Some competitors prefer to go in at a fairly high state of intensity, which is fine as long as it is controlled and energy is not being unnecessarily wasted. But know what has worked best for you in the past (or, if you are just beginning, what is most likely to work for you) and try to keep yourself within an optimal zone. That’s where self-regulation comes in: Learning to ramp up or down as needed. For most people, firing up is not the main challenge, but rather it is handling the “adrenaline dump” that happens at show time. Using deep breathing and progressive muscle relaxation – particularly after a bit of practice – can help you transition from a state of anxiety to a state of readiness.

If you do this successfully, does this mean that you will never again feel nervous? No, and that’s not the objective. The point is keep the jitters from hindering your performance and to facilitate a state of optimal performance. As you become more aware of your early warning signs, you can take a few minutes and re-center yourself before the nerves spin out of control. One useful tip is to remember that the thoughts, feelings, and physical reactions are all connected to each other. If you are getting jittery in one area – like getting negative thoughts - you can respond not only by invoking your positive thoughts, but also by calming your body. It might then be easier for your mind to focus on the positive thoughts and it will take some of the sting out of those doubts. A number of elite-level fighters I know feel jittery before a match, but in their minds, they interpret or label it as “energy”, “excitement”, or a signal that they are “ready to go.” Sometimes the jitters just need to be put in their proper place.

Hard Work Pays Off!

Hard Work Pays Off!

By Dr. Randy Borum

(Article first published in Black Belt Magazine, April, 2009)

“Hard work…”, yells the instructor. “Pays off” the kids respond loudly and in unison. This is how 2007 World Grappling Games Bronze Medalist Cristina Rodriguez (pictured at left) concludes every class she teaches in the children’s program at Gracie Tampa in Florida. It’s a good life lesson. And research shows she’s right.

When we see a martial artist who is truly exceptional, we often are inclined to focus on how talented or gifted that person it. Sometimes that’s true. But more often than not, even the talented ones only achieve excellence after a lot of practice. How much practice? Research estimates it’s in the neighborhood of 10,000 hours. They even refer to it as “the 10,000 hour rule.” That roughly approximates 20 hours of practice every week for ten years. Nobel Laureate Herbert Simon said: "It takes 10 years of extensive training to excel in anything." The 10,000 hour rule has held to be true for a variety of physical and mental tasks ranging from playing chess, to playing violin, to performing surgery. The advantage of practice over talent is even the subject of two recent, popular books: Outliers (Little, Brown and Company) by Malcolm Gladwell and Talent is Overrated (Portfolio Publishing) by Geoff Colvin

Before you decide to camp out in your dojo or gym just to rack up those hours more quickly, there is a bit of a catch. It must be deliberate practice, focused on improving and getting progressively better as a result of receiving and responding to systematic feedback. Another of Rodriguez’ mantras to her young jiu-jitsu students is that “Practice doesn’t make perfect; Perfect practice, makes perfect.” We have all had practice sessions where we just go through the motions. That’s not deliberate practice, and it does not necessarily facilitate improvement and excellence. It’s the difference between working on the heavy bag for thirty minutes, and working to improve you front kick for thirty minutes on the heavy bag by striking the ball of your foot within two inches of a target mark 90% of the time from optimal range, while maintaining proper upper body posture and leg extension. Making hard work pay off requires more than time and exertion; it requires focus.

What does this mean for you as a recreational or competitive martial artist? As a recreational martial arts practitioner, the idea that deliberate practice – not just raw talent – determines success and improvement means that you can get better, probably even get “good”, if you choose to do so. If you try something for thee months and quit because you determine you’re not good at it, at least be honest with yourself. You are quitting because it is not sufficiently important or rewarding to you to invest the time in deliberate practice, not because you lack the natural talent. You may also choose to stick with a martial art because you enjoy the physical activity, even if you decide not to strive for your best performance. That’s okay, too. You can’t pursue 10,000 hours of deliberate practice in everything. While numerous studies show that thousands of hours are required to excel, there is much less research on why people put in that kind of time and effort. You have to choose what’s most important to you.

If you are a competitor or just decide to pursue excellence in martial arts, there are a few tips that will help you succeed. First, check your assumptions about how success happens. It helps when you realize that what you do often matters more than what come naturally. Faithful readers of this column may recall a few months back, I discussed here Carol Dweck’s research on the “mindset.” She describes two basic mindsets for goal attainment: the fixed mindset and the growth mindset. The basic difference is whether ability is believed to be determined more by talent or by hard work. Those who give priority to talent tend to have a fixed mindset. They believe their success comes from a fixed trait that they either do or do not possess. Those with a growth mindset view natural talent just as a starting point – not an end point. They believe ability can be improved through commitment and hard work.

Secondly, seek feedback and use it. Ask for input from instructors, coaches and respected training partner. Don’t just frame the question as “What did I do wrong?”, but “What are some other ways to do it?” One of the best tools is to videotape yourself training or competing. Every martial arts competitor I know – even those at the elite level – learn new and valuable things about their game by watching themselves perform. It gives you a new way of understanding feedback from others and a new perspective on the fine points of your movement. Watch the video closely. Compile a list of what you think you should be doing with posture, speed, agility, strategy etc and how your torso, limbs and head should be positions at each juncture. Consider watching several times, each time looking only at one specific element of your performance. If you see something that needs correction, take a moment to picture in your mind how it would look doing it the right way. Pick something to work on next time, and compare the tapes to see if you are more closely approaching where you want to be.

Thirdly, be systematic. To make deliberate practice work, you can’t just plan to put in a given number of hours, but you must set and monitor specific goals for every workout and practice session. Goals will help your motivation, they will give you focus, and they will guide your ability to learn and improve. In setting goals, think about how a given practice fits within your larger, long term objectives. Ask yourself, how will meeting my goals today move me closer to what I ultimately wish to attain? Make a plan and follow through.

Finally, be persistent. Deliberate practice – when done correctly – is highly effortful and often not very much fun. By itself, it will probably not provide you with much satisfaction or motivation. That’s where goals and feedback come in. You might get at least a bit of satisfaction from having achieved your goal for the session or seeing your improvement from one videotape to the next. Learning to persist, even when it’s not fun, is one of the benefits – yes, benefits - of deliberate practice. You build a measure of resilience and mental toughness by persisting through adversity. You’re likely to need it to get those 10,000 hours of hard work to finally pay off.

Ancient Wisdom for Sport Psychology

Ancient Wisdom for Sport Psychology
By Dr. Randy Borum
(First Published in Black Belt Magazine, March, 2009)

What could a bunch of old guys hanging out on a porch more than two thousand years ago say that would be relevant for today’s martial artists and competitive fighters? Quite a bit actually. Around 300 BC in Athens-during the Hellenistic period., Stoicism emerged as a popular philosophical movement

Philosophers in ancient Greece tackled big questions about the nature of life, being, and morality, but they also sought to apply their principles and theories to practical problems. The Stoics, for example, focused on understanding happiness in living. That issue is certainly relevant today. But some of its core teachings parallel many modern concepts in performance psychology.

Keep in mind Stoic philosophy was highly influential among the Spartan warriors and their leadership and in structuring the training at the agogae. Spartan warriors certainly seemed to know something about mental toughness. No one is calling for a full-scale return to the ancient Spartan lifestyle. Nor am I suggesting you need to change your life philosophy. But consider the modern relevance of these old-school ideas

First say to yourself what you would be; and then do what you have to do. – Epictetus

Stoics were big into logic, reason, and planning. This quote is only one of many references to the importance of setting goals and moving purposefully toward them. The assertion to “do what you have to do” reflects their “no whining” orientation. Keeping your goals in mind will motivate you to push through adversity. Complaining when things get tough will not help your training. You must take responsibility for your goals and for doing what you have to do to attain them.

Your life is what your thoughts make it. -Marcus Aurelius

Thoughts control the climate of the mind. They also affect how we feel emotionally and physically. We can choose which thoughts will populate our minds. We should choose thoughts that are positive and that facilitate our best performance. If you occupy your mind with doubts, limitations and physical discomfort, you give those thoughts power and make them stronger. Unless you are being proactive and directing your thinking, your brain will likely default to something negative. Focusing on negative thoughts, feelings, and sensations makes them worse. Confident thougths and fortitude can help give you a much needed boost.

People are not disturbed by things, but by the view which they take of them. It's not what happens to you, but how you react to it that matters. – Epictetus

How we think about things often matters as much as what we choose to think about. Sure, bad things happen. We can reasonably react with sadness or disappointment. But disappointment doesn’t have to lead to devastation. A loss can lead to an opportunity. If you feel jitters, you can interpret them as a sign of anxiety or as feeling energized. We have the potential to control our reactions and attribution and those often affect our happiness and performance more than events themselves.


You have power over your mind - not outside events. Realize this, and you will find strength. - Marcus Aurelius

Part of the wisdom of focusing on our attributions rather than events is that our attributions and interpretations are under our control. One of the cardinal rules for managing sport anxiety is to focus on what you control. If you compete, you will do better to focus on your performance than on the outcome. Many things can shape the outcome of a fight or competition, but if you prepare yourself and perform to your potential then you have succeeded in moving closer to your goals. How did Stoics think people should handle negative events beyond their control? Acceptance.

To be everywhere is to be nowhere. – Seneca

If you’re competing in martial arts, it’s important to keep your head in the game. You need to keep your focus. That means learning to manage distractions and fixing your attention on your performance and your goals. Losing focus is one the greatest sources of error in competition. Staying focused in the present is most likely to keep you in your zone of optimal performance. Marcus Aurelius said: Confine yourself to the present. Never let the future disturb you.

Control thy passions lest they take vengeance on thee. – Epictetus

Stoics are sometimes misunderstood as being unemotional. Not true. They firmly believed, however, people should control – not be controlled by – their emotions. This is true for competition as well. Stoics warned against destructive emotions like fear, hate , and envy and any consuming, uncontrollable passion. Negative passions were likened to running down a hill and not being able to stop. They cause bad impulses and bad judgments, which make you feel emotionally unsettled. The Stoics instead sought inner calm and peace. They strove to be unimpassioned, not unemotional. Self-control and mental toughness were virtues that led to a balanced and rational approach to life.

As you reflect on your modern dilemmas and seek to excel in your chosen sport or discipline, consider how the wisdom of ancient Stoic philosophers might apply today.

Anticipating Your Opponent’s Action

Anticipating Your Opponent’s Action
By Dr. Randy Borum
(Article published in Black Belt Magazine, February, 2009)

Imagine while sparring, your opponent repeatedly uses a double jab to close the distance on you before throwing a straight right to your chin. Again, he moves forward with a jab. Your hands go up to defend. He begins to throw another, but this time he changes levels and delivers a left hook below your lower ribs – a liver shot.

You were paying attention. You were watching your opponent’s patterns. What happened? Successful deception and failed anticipation.

Anticipation is like prediction. It relies on your ability determine what it about to happen. It is also a sport-specific perceptual skill. In combat sports, your defensive expertise depends on how well you anticipate what you opponent is going to do; how wisely you choose the best response; and how well – and how quickly - you execute the action.

Blocking an opponent’s punch, for example, is actually the end result of an extraordinarily complex psychological process. Saccadic eye movements rapidly scan multiple possible cues in a dynamic, moving opponent. The eyes fixate – or pause – on one or more cues that might signal an opponent’s intention. The visual system puts those cues in context to perceive depth, speed, and trajectory, sending those signals to relevant areas of the brain to interpret them. The brain discerns what kind of actions the cues might signal, then chooses the one that seems most likely. The brain generates a corresponding menu of responses, and chooses the best one for the situation. Then, it sends the necessary chemical and electrical messages through the nervous system to execute that response. Before you get hit, of course.

Deceptive actions – such as feints – are cues that signal one action, when something else is actually intended. Deception, for centuries, has been a cornerstone of warfare strategy and martial art tactics. Martial arts Master, Yoshinori Kono even describes the classical Japanese martial arts as a form of "perceptual warfare."

Sport psychologists have studied how anticipation works in motor skills and athletic endeavors. Often these studies compare expert performers with novices to figure out what causes some people to be better than others at countering an opponent’s moves. Speed and quickness obviously have something to do with anticipation expertise, but it’s not just about reaction time. A number of studies have found that simple reaction time - the time needed to respond to a target cue – is fairly similar for experienced and beginning practitioners. But defending in marital arts requires more than a fast reaction time, right?

To anticipate an opponent’s attack, we must know what kinds of cues to look for; to be able to see them; and interpret what the signals are likely to mean. Visual acuity is needed, but not just good eyesight. Dynamic visual acuity – the ability to accurately perceive objects in motion – is a must. Visual search behaviors also play a key role. These are the patterns and speeds at which your eyes scan and fixate on particular cues. Once your eyes fix on something, your focal field of vision narrows to about a three degree angle. You have to rely a lot on peripheral vision, particularly to detect movement. Finally, there are the cues themselves - what are you looking for? Again, research shows that experts and novices are often not looking at different cues.

What seems to matter most in sport-related perceptual expertise is not good eyesight or necessarily what they see, but how the person uses the information they perceive. In martial arts an opponent’s postural cues provide some of the best information about his intention. But learning which postural cues are going to signal which attacks mostly occurs through sport-specific experience. Sometimes this learning is acquired by understanding the biomechanics of the general technique, but sometimes it comes by discerning patterns within a specific opponent.

What tends to distinguish experts in the perceptual warfare of martial arts is the ability to anticipate how an opponent’s cues relate to his intentions. In the terminology of sport psychology, they have superior anticipatory skills. More experienced practitioners tend to be able to identify an opponent’s attack and defense patterns much more quickly, easily, and accurately than their beginner counterparts. They have learned from experience which actions are most likely to follow which cues. They also adapt that knowledge to what they observe in their present opponent. In the language of the sport scientist, they have superior response selection performance, which makes for better tactical decision making.

How do you improve your perceptual expertise? Practice, mostly. What is most helpful, though, is practice with feedback. Get feedback from your sparring partner and from an observer about how you may be telegraphing your actions.

High-tech solutions are also available. Sport psychologist Joan Vickers at the University of Calgary has developed a training program called “Quiet Eye” to enhance gaze control, perceptual expertise, and decision-making. They use a wireless, spectacle-mounted eyetracker, with software that can precisely gauge your eyes’ movement and direction. You can see where your eyes are really going, not just where you think they are. Vickers’ decision training program is based on identifying the primary cognitive skill needed for a sport-specific decision task, designing drills that use cognitive triggers for that skill, and using certain tools and methods to train the decision in competitive context.

If you are looking for a low-tech introduction, you might use your light sparring sessions as a way to experiment. Choose a particular time period - maybe one or two rounds - where you will focus on learning to anticipate your opponent. As a general rule, you don’t want to be this analytical and “inside your head” when you’re standing in front an adversary, but you can carve out a time for this exercise. Give yourself a couple of minutes afterwards just to reflect on what you observed and what you learned, then go another round. Use that round as a way to test the hypotheses or theories you developed about your opponent’s cues. See what works. Afterwards, reflect again for a couple of minutes, trying to visualize specific patterns and cue in your head. Then, turn off the analytic switch and try flow sparring for a round or two. Don’t consciously focus on patterns and cues this time or try to give yourself any instructions. Just allow your new learning to settle and to flow.

And watch out for that body shot.

Re-Train the Negative Brain

Re-Train the Negative Brain
By Dr. Randy Borum
Article first appears in Black Belt Magazine, January, 2008, pp. 48-50)

What generates the strongest feelings for you – the thrill of victory or the agony of defeat? According to brain scientists, the human brain is essentially “hard wired” to be negative. Numerous studies have shown that the electrical (neural) connections in your brain are stronger and faster when they are responding to something unpleasant than when responding to something neutral or pleasant.

Might this provide a scientific explanation for why “an idle mind is the devil’s workshop”? And why does the brain behave like that? And can we do anything about it? All very reasonable questions. Science provides some insights and possibilities.

Many scientists believe that this negativity bias comes from evolutionary adaptation. The idea is that a long time ago (roughly between twelve thousand and two million years ago) as the human species was beginning to emerge, the world was a tough and dangerous place with devastating weather events as big parts of the earth were frozen under glaciers interspersed with floods. Those humans who survived were the ones whose brains alerted and protected them from the hazards. Those would be our ancestors. That’s the theory anyway.

To be a bit more practical, the consequences of responding too slowly or insufficiently to danger are often more dramatic and hazardous than responding slowly to a neutral or positive stimulus. In a way, the negative brain is trying to protect us by prioritizing what it looks for, how it evaluates information, and how it urges us to act. It does this automatically, and often without our conscious awareness. When presented simultaneously with something negative, neutral and positive - the brain will naturally focus on the negative almost every time. This essentially means that worry is our brain’s default state and that negative emotions will “trump” the positive ones. Well, that explains a lot doesn’t it?

Now that you have read the bad news, perhaps no amount of good news will bring back your previously cheerful state…but I’ll try. One of the most remarkable features of the human brain is its ability to learn and adapt. You can take advantage of this knowledge to create what psychologist Martin Seligman calls “Learned Optimism” or the optimal state of experience that Dr. Mihaly Csikszentmihalyi simply calls “flow.”

We have the ability to change our own level of happiness – up or down - and to facilitate within ourselves a positive and perhaps optimal mental and emotional climate. Some scientists suggest that each of us has our own individual “set point” of happiness or positivity, and that maybe as much as half of that is genetically determined. But regardless of our natural tendencies and predispositions, nearly all psychology researchers would agree that we can change our “state” of positivity.

How do you do it? First, you need to recognize that optimism is a choice. You are going to have to take some responsibility for what you attend to, what you ruminate about and how you respond to it. It may not come naturally at first, but the more you do it, the more you will amplify those positive pathways in the brain and to mute the negative ones.

Positive psychology researchers often talk about three components of happiness. The first is to “get more pleasure out of life.” Find and appreciate what is positive and pleasurable as you go through life each day and savor it. If something delights your senses or makes you smile or laugh or feel interested – pause and pay attention to it while enjoying the pleasurable feelings that it brings. Feeling gratitude and being thankful can also foster positive feelings. The second component is to become more “engaged” in whatever you are doing. Too often when training or doing a kata, it is easy to mentally disengage and just go through the motions. Instead try to focus on and experience what you are doing without any other distraction. Don’t think too much or over-analyze, just experience what you are doing in the moment. The third component of happiness rests in finding ways to make your life feel more meaningful. Seligman suggests that you take inventory of your own strengths (such as courage, compassion, humor) and look for new ways to use them to achieve your goals or to help others.

Over the next week, consider trying (and writing down) these easy and practical steps to nudge your negative brain. Get a piece of paper for each day of the week. You don’t have to write a narrative just jot a quick note to yourself about the following five things:

• Write one blessing or thing in your life (or that happened that day) for which you are thankful.
• Write one thing you noticed during the day that brought you pleasure.
• Identify one person who you are grateful and happy to have in your life. Take a minute to think about why. Consider telling that person what you appreciate about him or her.
• Do something nice for someone, whether a friend or a stranger.
• Take one to two minutes to breathe deeply and allow all your muscles to relax. Focus only on your breathing.

You might find that being happy, positive or optimistic is hard work..at least at first. But it is well worth the effort. Mute the negative and amplify the positive.

Learning to Switch Off Your Brain

Learning to Switch Off Your Brain

By Dr. Randy Borum
(Article first published in Black Belt Magazine, December, 2008)

Have you ever wished you could just switch off your brain? Most people, from time to time, struggle with negative thoughts or nagging self-doubts. It can be even worse when you’re under stress or pressure. It’s bad enough that these thoughts cause discomfort or anxiety, but they also hurt performance.

Our first response is often to resist the thoughts and try to force them to stop. Paradoxically, that sometimes makes them worse. This ironic mental process has been the focus of Harvard Professor, Daniel Wegner’s research for more than two decades. Wegner often describes this as the “White Bear” problem. In the book “Winter Notes on Summer Impressions,” Russian novelist Fyodor Dostoevsky made the following observation: “Try to pose for yourself this task: not to think of a polar bear (white bear), and you will see that the cursed thing will come to mind every minute.”

Wegner and his fellow researchers decided to put that to the test. They asked people to think aloud for five minutes, but specifically to avoid thinking of white bears. Guess what? People would mention white bears about once every minute. So trying not to think about something doesn’t necessarily make the thought go away.

But here’s the real kicker: there was a rebound effect. After five-minutes of thinking aloud while trying to suppress the white bear, the researchers then gave participants permission to think about the white bears during the next five minutes of talking. The participants mentioned white bears more frequently than they did the first time. In fact, they even mentioned them more frequently than another group given the same permission, but who didn’t first have to suppress them.

Not only might our attempts to stuff down negative thoughts be ineffective, they might make matters worse. Some psychology researchers seem to think that this suppression-rebound process might explain how clinical obsessions get started.

So, if we’re bothered by negative thoughts, and trying not to think about them won’t work, then what should we do? There may be an answer in a technique or practice called “mindfulness.” Mindfulness blends principles of Eastern philosophy with Western psychology, but is different from Transcendental Mediation. It is not a religious practice and does not require any particular brand of spirituality or faith, but it allows you to deal with your thoughts without fighting them. Like the gentle martial arts, it allows you defend against a (mental) attack by flow, rather than by force.

The essence of mindfulness is very simple. It is about being quietly focused in the present moment- the “here and now” - while non-judgmentally observing your thoughts. The description may seem a little new-agey at first, but it is founded on a couple of very practical assumptions. First, by staying in the present you avoid the cause of most nagging thoughts and distractions. When negative content creeps in, it’s usually about something that has happened in the past or about something that might happen in the future. Being mindful is being fully in the present. Second, by learning to observe your thoughts without reacting or getting caught up in them, you take away their power to control you. Thoughts are just mental events. They are not necessarily true. They do not necessarily reflect reality. And they need not define who you are.

Research shows that mindfulness interventions are effective for managing stress and even for controlling pain and reducing symptoms of anxiety and depression. Mindfulness-based stress reduction programs are currently being taught in hundreds of hospitals throughout the United States. But you can get started on your own. Here’s a quick-start guide, but keep in mind – it takes practice. Learning not to get frustrated is part of the journey.

Start by finding a quiet place and time where you can sit comfortably you are unlikely to be disturbed. Close your eyes. Don’t worry about your thoughts at this stage, just focus on your breath and body. Begin to breathe deeply from your belly/diaphragm (your stomach should extend before your upper chest does). Most of us tend to breathe from our upper chest, so focus on pulling your breath from deeper in your abdomen. Inhale through your nose and exhale slowly through your mouth. Breathing in for about a count of four and out for a count of about eight. Start with three of these deep breaths. Then resume breathing regularly at a relaxing, steady pace

To keep your mind fully in the “in the moment”, focus only on each breath. As thoughts or worries enter your mind, you simply acknowledge them, without evaluating or labeling them and return your focus to your breath and to the present. Thoughts are not good or bad. Remember they are just mental events that you are observing. For example, if you find yourself thinking “This is silly” – you would say to your self in your head “I just had a thought that this is silly…back to my breath…..”

After you have spent a few minutes just listening internally and focusing on your breath, allow yourself to begin listening to the sounds around you – even the sound of quiet – give yourself permission not to evaluate, label, criticize or comment on them. Just listen, without judging. Next, when you are ready, you can slowly open your eyes and observe the room as if you are seeing it for the very first time. Allow you eyes to rest on some spot or object in the room and remain there for about 30 seconds or so. Observe and examine it without thinking about or evaluating it. Then move on to another object with the same pattern and for about the same amount of time…then to another….all the while allowing yourself to be aware of your breath and of your body. When you are sensing (but not analyzing) – simultaneously - your environment, you body and your breath, then you are fully in the present or “in the moment.”

The steps are simple, but staying on the moment takes practice. Try setting aside a time twice a day for the next week or so to exercise mindfulness. See if it can help you win against negative thoughts without fighting them.

Physical Strength, Fighting Ability Revealed In Human Faces

A mechanism exists within the human brain that enables people to determine with uncanny accuracy the fighting ability of men around them by honing in on their upper body strength. What's more, that assessment can be made even when everything but the men's faces are obscured from view. 

ScienceDaily (Oct. 25, 2008) — For our ancestors, misjudging the physical strength of a would-be opponent might have resulted in painful –– and potentially deadly –– defeat.

Now, a study conducted by a team of scientists at the University of California, Santa Barbara has found that a mechanism exists within the human brain that enables people to determine with uncanny accuracy the fighting ability of men around them by honing in on their upper body strength. What's more, that assessment can be made even when everything but the men's faces are obscured from view.

A paper highlighting the researchers' findings appears in the current issue of the Proceedings of the Royal Society.

"Assessing fighting ability was important for our ancestors, and the characteristic that the mind implicitly equates with fighting ability is upper body strength," said Aaron Sell, a postdoctoral fellow at UCSB's Center for Evolutionary Psychology and the paper's lead author. "That's the component of strength that's most relevant to premodern combat. The visual assessment of fighting ability is almost perfectly correlated with the perception of strength, and both closely track actual upper body strength. What is a bit spooky is that upper body strength can even be read on a person's face.

Sell conducted the study with Leda Cosmides, a professor of psychology and co-director of the Center for Evolutionary Psychology; John Tooby, a professor of anthropology and also co-director of the Center for Evolutionary Psychology; Michael Gurven, an associate professor of anthropology; and graduate students Daniel Sznycer and Christopher von Rueden.

The study consisted of four sections, each of which asked the test subjects to assess the physical strength of individuals based on photographs of their faces, their bodies, or both. Subjects were asked to rank the physical strength or fighting ability of the people in the photographs on a scale of one to seven. When the photographs depicted men whose strength had been measured precisely on weight-lifting machines, the researchers found an almost perfect correlation between perceptions of fighting ability and perceptions of strength. "When you see that kind of correlation it's telling you you're measuring the same underlying variable," said Tooby.

They also found that perceptions of strength and fighting ability reflected the target's actual strength, as measured on weight-lifting machines at the gym. In other sections of the study, the researchers showed that this result extended far beyond the gym. Both men and women accurately judge men's strength, whether those men are drawn from a general campus population, a hunter-horticulturalist group in Bolivia, or a group of herder-horticulturalists living in the Argentinian Andes.

Leg strength was measured along with upper body strength in both the United States and Bolivian populations, but the results showed that perceptions of men's strength and fighting ability reflect upper body strength, not that of legs. "That makes sense," said Cosmides. "If, for example, you're trying to lift something really heavy, or run a long distance, your lower body –– your legs –– will also be significant. But for fighting at close quarters, it's the upper body that really matters."

Added Tooby: "Whether people are assessing toughness or strength, it's upper body strength they implicitly register. And that's the critical information our ancestors needed in deciding –– or feeling –– whether to surrender a disputed resource or escalate aggressively."

The researchers suggest that the ability to judge physical strength and fighting ability serves different, but equally important, purposes for men and women. In men, the mechanism is a barometer for measuring potential threats and determining how aggressive or submissive they should be when facing a possible enemy. For women, the mechanism helps identify males who can adequately protect them and their children. Men have a lot more experience with rough and tumble play and direct experience with fighting, yet women are just as good at assessing these variables. The authors also point out that neither men nor women fare as well in assessing women's strength. This is entirely expected because, ancestrally, inflicting violence was mostly the province of men.

"The next step is to isolate what it is in the face that indicates upper body strength," said Sell. He suggests that the correlation may lie in the heavier brow ridge and thicker jaw that result from increased levels of testosterone. "Many studies have been done on the effects of testosterone on the face. There's a good chance testosterone is involved in regulating the body for battle, and men with high testosterone –– those with a heavy brow ridge and thicker jaw –– developed bodies that were more prepared for combat."

"One reason we evolved the ability to perceive physical strength in the face may be that it's where we focus our attention when we look at someone," said Cosmides.

"Even if we are able to see someone's body, we always look at the face. It's so rich in social information –– what a person is thinking or feeling –– and adding the assessment of physical strength is a huge benefit. A person who is angry and strong offers a much greater threat than the person who is angry but weak."

Adapted from materials provided by University of California - Santa Barbara.
Web address: http://www.sciencedaily.com/releases/2008/10/081022135809.htm

The Psychology of Reality-Based Self Defense

The Psychology of Reality-Based Self Defense
By Dr. Randy Borum
(Article first published in Black Belt Magazine, October, 2008)

You have seen the advertising headlines. They prey upon the nagging fear that maybe you and your family will be violently attacked by a stranger “on the street.” They promise you life-saving “secrets” that will give any middle-aged business traveler the defensive acumen of an elite military operator. All contained in a set of DVDs. This has become the marketing platform for many of the so-called “Reality-Based” martial arts programs. Can the promises live up to the hype? Here are a couple of ideas to consider:

Learning to defend yourself requires training for self-defense: This may seem like the ultimate obvious point, but it carries two important implications. First, effective self-defense preparation requires actual physical practice – quite often, a lot of practice – to assure proper execution of even a couple of basic maneuvers. Based on what is known about human performance and motor skill learning, it would be nearly impossible for someone simply to read about a technique in a book or even watch it several times on a video, and then be able to perform the skill correctly. When you factor in the stress of being in a life-threatening situation, the chances of doing it right dwindle even further. Repeated and ongoing physical practice is a necessary condition for self-defense training. The DVDs may contain some great moves, but without a lot of physical practice, they probably won’t work for you when you need them.

The second implication is that training to defend your life can be quite different from training to master a particular martial art or fighting system. There is a mythical motto often heard in law enforcement and military combatives training that “under stress you will revert to your training.” This is only partially true. Under stressful or threatening conditions, your dominant response emerges. Getting the trained response to be the dominant response takes practice.

Just knowing a technique will not make it an automatic response. It is quite possible even to train a skill, but not be able to perform it if attacked. When I was a police officer (before I was a psychologist), I knew of multiple situations where a professional who had demonstrated classroom proficiency in defensive tactics and qualified as “expert” on the range could not apply either skill under high-risk conditions. Law enforcement has since moved to using more active, dynamic, scenario-based training. This is essential for transferring defensive skills to unpredictable, life-threatening encounters.

Self-Defense requires learning how to respond to an attack: We have established the point that getting your body to respond properly to defend you will require that you engage in physical practice and train under dynamic, unscripted conditions. Your brain has to work too, though. An advantage of training in reality-based systems is that you can gain experience getting hit and attacked. Believe it or not, this is an incredibly valuable experience – at least from the perspective of self-defense training. In a violent encounter, fear is not necessarily your enemy. Panic or “freezing” might be. You definitely need to keep your head in the game.

For most Americans, the statistical likelihood of being violently attacked by a stranger is is pretty remote. And most of the good people who read Black Belt Magazine certainly aren’t going to go looking for a fight. But some coward, drunk or bad guy hunting for trouble may cross your path, and chances are they will not be looking to fight fair. For many normal, law-abiding people, the experience of being hit in the face the first time is shocking and disorienting. Those moments of dismay when you are reflecting on the pain in your cheek or asking “What the hell????” are the moments your attacker is delivering the second or third blows. You may have lost before you even have a chance to think of that super-cool move you just learned on your new DVD set. If you are attacked, keeping your mental composure is every bit as important as knowing self-defense techniques. You must prepare to act under attack.

Find out what works for you. Some reality-based programs tell you that they are based on “natural” or “instinctive” human reactions. Others claim to have universal principles that are guaranteed to work in any situation. The reality (pun intended) is that situations vary and people who want to defend themselves are different from one another. When it comes to learning self-defense, one size does not fit all. Human beings are pretty complicated. Not everyone has an inner, violent barbarian just waiting to be unleashed. History is full of examples where armed people were killed by their attackers, even when they had opportunity to use their weapons.

If you are shopping for a self-defense system, you need to set realistic expectations about what you hope to accomplish based on the time you are willing to invest in training and on what feels right for you. Remember the power of the dominant response? Psychological theory and research show that people decide whether or not to act depending on whether they think can execute a skill effectively and whether doing so will cause them to be successful in accomplishing a goal. You need to develop confidence that you can respond in a particular way to an attack and a belief that it will work. This is part of what you hope to accomplish through repetition and practice in dynamic scenario-based training. Does it feel “natural” or do-able for you? Can you see yourself responding in this way under an actual attack? If not, perhaps that particular system is not a good fit for you.

There is no quick fix, or one-size-fits-all system for effective self-defense. Even carrying a weapon does not assure your survival. If your goal is self-defense, you should train specifically for that skill – not just for practicing an art. Regardless of the method or system you choose, it will be important to consider the critical role of maintaining mental composure and preparing to survive and respond to an attack. Finally, you should make sure that you have confidence in your approach to self-defense and in your ability to use it under the most stressful conditions. That is when you will need it most – really.

Getting Un-Stuck

Getting Un-Stuck
by Dr. Randy Borum
Article first published in Black Belt Magazine, September, 2008

In our quest to achieve, at some time we have nearly all hit a sticking point. We will often find that once we attain a certain level of performance in speed, power, strength, or timing that it becomes nearly impossible for us to do better. It is important that we learn how to get ourselves “un-stuck” so that we can take our learning and our performance to the next level.

The human organism, of course, has certain true biomechanical and physiological limits, but most of us are nowhere near those boundaries when we hit our personal barriers. The nudge needed to push us through is more likely to be mental. For the recreational martial artist, just getting “over the hump” often provides the needed momentum and confidence to make larger improvements. For the elite martial artist, even very small increments of improvement can mean the difference between winning and losing.

Getting “stuck” is a type of performance failure. We keep reaching for a certain a goal or objective, but we repeatedly fall short. Under these circumstances, a very common response is to “keep trying” (doing more of the same) and - as we become increasingly frustrated – conclude either that it can’t be done, that we can’t do it, or that it is not worth the effort necessary to succeed. A quote commonly attributed to Albert Einstein shows the futility of such an approach: Insanity, says the quote, is doing the same thing over and over and expecting a different result.

Maybe this means that a key to getting unstuck is to do something different, not just trying harder. One way to do something different is to re-focus our effort onto the mental aspects of our performance. Our first task is to make the goal possible in our minds. That may seem overly simplistic, but it is vitally important. Athletic history is full of examples where mental barriers constrained a particular sport for years.

One of the most famous illustrations of the power of the possible is the elusive four-minute mile barrier in track. For years, the best runners in the world could never quite make it. Over and over they tried, many coming within a second or two, but always falling short. Finally, in 1954 Roger Bannister hit the four-minute mile. Once that happened, several other four-minute milers soon followed – more than fifteen of them emerging in the first three years after Bannister’s success.

It doesn’t take a sport psychologist to understand that our beliefs and our “mental models” of the world profoundly affect our performance and behavior. Making a task possible in your mind, is necessary to making it do-able in practice.

Here is a situation where your mental imagery skills can really come in handy. By creating vivid, “first person” experiences in your head, you can actually build a history of personal success into your mental model. In previous “Psyched!” columns we have discussed the process and applications of mental imagery, but in case you missed it, here are basics of how you can use it to get un-stuck.

First, you need to take some time to learn how to create vivid images in your head. Vivid means that they should be at least as realistic as if you were actually doing the task. It usually helps to use all your senses, and then to think about the fine points of each one. For example, consider the pictures you see when you are mentally creating a scene - then think about the color, sharpness, and brightness. Include the sounds, smells, and tactile sensations. And don’t forget the internal sensations too – how your muscles feel, your breathing, tension, thoughts/self-talk – all of that is part of creating a mental experience.

When you get through the basics of vivid mental imagery, you can make a plan to apply it to your situation. You may find it helpful to set a goal for yourself that is just slightly beyond your sticking point – in speed, endurance, repetition or whatever is limiting your performance. Then, create vivid mental images – in real time – of you successfully performing to your new goal level. Be sure to give yourself the advantage of thinking positively and feeling confident in your mental image before you begin. You should begin with a confident expectation that you will succeed.

You should mentally rehearse these scenarios repeatedly, until it all seems to flow naturally. As soon as you begin imaging, the vividness comes immediately and you are automatically feeling confident of the outcome. When you get to that point, put it to the test. Plan to get un-stuck in an environment that closely mirrors the one from your mental images. Re-connect with the feeling of confidence that comes from having already done it before, and allow yourself to perform at you new level.

Once you get past the sticking point, you may find that subsequent improvements begin to flow again. If not, you can go back to your imagery to work yourself through the next barrier. Remember to acknowledge your successes to yourself. Delight in what you have accomplished, and continue to re-define and expand what it possible for you to do.

The Science of Excellence

The Science of Excellence

by Dr. Randy Borum

First Published in Black Belt Magazine, August, 2008

Sport psychology is only one of the sport science disciplines to advance remarkably over the past 25 years. Mental skills training can improve any martial artist’s performance, whether for a beginner or an experienced practitioner. But the competitive “edge” is usually most significant at the elite levels of competition where fractions of a second and fractions of a point determine the winners.

Elite athletes are generally defined as those who compete professionally or on National and International teams. This designation suggests the individual has acquired a high level of expertise in his or her sport. Sport expertise is a topic of great interest to sport psychologists. But what creates “expertise”? Research shows that some of the key factors are: Lots of deliberate practice, high-level coaching, ongoing 360-degree view of the athlete, and a supportive yet challenging training environment.

Deliberate practice: Training and practice only facilitate expertise when certain conditions are met. It is true that expert martial artists probably practice more, than novices, but achieving optimal results from training time requires quality, not just quantity. For practice to produce maximum benefit, the martial artist first must be motivated to attend to the task and also be working actively to improve performance. It is also critical that the practitioner receive specific and immediate feedback about her or his performance and that the same or similar performance tasks be repeated frequently. Practice may not count when you are just bouncing with a beat, singing along, running through the day’s “to-do” list in your head. Deliberate practice requires that you maintain focus, monitor and modify your behaviors, and really work to improve your skill.

High-level coaching: Martial artists who seek to be the best often seek out the best possible instructors and coaching. Expert coaches tend to have higher levels of domain-specific knowledge in their art, and tend to plan and structure practice sessions more carefully. With regard to martial art knowledge, coaches at the elite level have in-depth knowledge of the tactical, technical and general aspects of the art and can adjust the type of instruction to the practitioner’s needs and skill level. With athletes who are more advanced, they tend to spend a greater proportion of time discussing tactical instruction, rather than reviewing fine points of the fundamentals. As for structuring practice, Joseph Baker and his colleagues from Queen’s University in Ontario, Canada conclude that: “Meticulous planning of practice is one hallmark of coaching expertise. Voss (and colleagues) found that expert coaches spent more time planning practices and were more precise in their goals and objectives for the practice session than their non-expert counterparts.”

360-Degree athlete monitoring: It typically takes much more than desire to build an elite-level martial artist. It requires a systematic and ongoing assessment of all key domains of human performance and the resources to meet the needs. The sport of mixed martial arts, for example, is generating more and more professional fighters, but many of these athletes and their schools are not prepared to support elite-level training. Consider the US Olympic Training Center or the Australian Institute of Sports – these institutions have created an infrastructure to nurture excellence with the best knowledge and resources that the sport sciences have to offer. Their services include sports medicine, physical therapies, strength and conditioning, sport/performance psychology, nutrition, biomechanics, and physiological testing. Each athlete is assessed in each domain. Their status is monitored, and their training plan is modified accordingly within a long-range plan to prepare them to perform optimally during competition. Someone has to be looking at the “big picture” for every athlete all the time and have access to specialized resources to respond to specific needs. Life also overlaps with training, so that changes in family relationships, school, work, finances, or health can substantially affect an elite martial artist’s competitive performance. Hence, the need for 360-degree monitoring – viewing simultaneously all aspect of the athlete’s life, capacity, status, and behavior.

Optimal training environment: Constant surveillance over all aspects of the athlete’s training, life and status - with unrelenting pressure to perform - can be extremely stressful. Managing that pressure is one of the skills elite-level athletes must acquire. But coaches and others responsible for training also must be mindful and thoughtful about the culture or climate of the training environment. Studies indicate that athletes believe the coach is the primary force in creating the motivational climate of training. Research has also shown that elite-level athletes tend to prefer and respond best to a motivational climate that emphasizes mastery (learning, improving, gaining competence) over performance (outcomes, winning, gaining superiority). Elite athletes should be surrounded by others who are supporting their efforts to excel and who share their commitment to high-level learning. They want to be challenged, but they also want support. They want to get better, not just to be “broken.” Of course, consistent with the 360-degree view, elite level competitors must also be confident that their basic needs (and those of their families) will be met. It is difficult to focus fully on training when one is uncertain about the stability of her or his housing situation, financial preparedness, or pressing medical bills.

Wrestling, boxing, judo, taekwondo, and karate are all recognized Olympic sports with National team martial art practitioners competing at elite levels. Mixed martial arts is growing quickly as a professional sport, but often without the infrastructure or resources available to our Olympic athletes. Excellence is a team effort. Coaches and athletes must recognize and use the skills and expertise of sport science professionals to support, motivate, and nurture the next generation of elite martial artists.

Cogratulations Team USA Medalists!!

Deontay Wilder - Heavyweight - BRONZE

Henry Cejudo- Freestyle - GOLD

Randi Miller - Women's Freestyle - BRONZE

Adam Wheeler - Greco-Roman-BRONZE

Ronda Rousey - BRONZE

Mark Lopez - SILVER

Diana Lopez - BRONZE

Steven Lopez - BRONZE

Ronda Rousey Makes Judo Olympic History

America's Vegan MMA Judo Sweetheart

By Dan Steinberg
Washington Post Staff Writer
Thursday, August 14, 2008; Page E09

A few minutes after Ronda Rousey became the first American woman to win an Olympic medal in judo, she was asked what she would do next.

"What am I gonna do?" she repeated. "As of right now I am a vegan. I put that off until after I was done with this tournament."

Some athletes go to Disney World; Ronda Rousey gives up dairy products.

"And then I'm gonna go home and I'm probably gonna take over the loan on my step-dad's Prius and I'm gonna drive a clean car," the bronze medalist continued. "And I'm gonna get a surfboard and learn how to surf, teach myself. I made up this long list of stuff that I couldn't do while I was training that normal people do. It's kind of too late to go to prom, but you know, I'll find something to make up for it."

Rousey's history-making day in the 70 kg competition was marked by a thoroughly odd mix of drama and comedy. At one point she dissolved in tears after losing a meeting with 2005 Dutch world champion Edith Bosch. A reporter later asked her how she recovered from that disappointment to rally in the loser's bracket; "I drank an iced tea," she said.

After her win by yuko in the bronze-medal match, she handed out enthusiastic hugs to every coach on her team; she was later asked to describe her winning throw.

"Don't ask me about terminology, I'm horrible," she said. "You're supposed to learn all that stuff to get promoted, but I never did."

She talked happily about her plans to go out in Beijing tonight, and then ran off to get the flag that was placed on her father's coffin after he committed suicide while battling a blood disorder 13 years ago this week.

None of her quirks are exactly hidden, thanks to her blog, where she has revealed that she sleeps with a stuffed ewe, is turned off when she can beat up a guy easily, looks like Julia Styles Stiles, dances naked in her living room every morning and eats imitation crab meat like string cheese. Her mom--a former U.S. world champion judo player with a PhD in education psychology--has a blog too.

"We're kind of a geeky tech family," AnnMaria De Mars said. "When I married Ronda's dad, instead of an engagement ring he got me an engagement Macintosh."

And then there's the vegan MMA thing. A reporter asked De Mars how a vegan lifestyle would squared with a violent sport like judo; "I mean, we're tough but we don't kill our opponents and eat them," she pointed out.

Rousey, 21, plans to take a year off from competition to try out college, at either Southern Cal, Pepperdine or Loyola Marymount. She said she still might try to return for the 2012 Olympics. Of course, several of Rousey's close friends from the competitive judo world have gone into mixed martial arts--Manny Gamburyan and Roman Mitichyan, for example--and they've asked her to try that as well. She's thinking about it.

"I might learn how to throw a punch, but I'm not making any promises," she said. She was asked whether she'd have the guts for that brand of fighting; "look at my face, does it look like I can take a good hit right now?" she replied, pointing to her red and battered cheeks.

De Mars, though, still needs some convincing.

"She's really smart, see that's the thing," she said. "I think if you're really really smart and you could maybe discover a new drug that cures AIDS or something you should go and do that, and let other people punch each other in the face."

Lopez Family Kicking for Taekwondo History

Mark LOPEZ - SILVER
Diana Lopez - BRONZE
Steven Lopez  - BRONZE

After suffering his first-ever defeat in three Olympic Games, and first loss in six years, welterweight Steven Lopez (Sugar Land, Texas) rebounded to win a bronze medal Friday night at the Beijing University of Science and Technology Gymnasium.

Italy's Mauro Sarmiento, the eventual silver medalist, defeated Lopez in sudden-death overtime in the quarterfinal round. When Sarmiento advanced to the finals, Lopez was entered into the repechage for one of two bronze medals. Lopez defeated Sebastien Konan from the Ivory Coast, 3-0, and then defeated Azerbaijan's Rashad Ahmadov for the bronze medal, 3-2.

The bronze medal gives the Lopez siblings three medals at the Beijing Games. Diana Lopez captured bronze in the women's featherweight division and Mark Lopez was the silver medalist in the men's featherweight class.

Source:  USA Taekwondo

By ERIC TALMADGE - USOC via AP August 8, 2008
http://www.usolympicteam.com/news/article/3359

BEIJING (AP) Since about as long as she can remember, Diana Lopez has been fighting with her three brothers. Not just little skirmishes or disagreements over bathroom rights, but the all-out, kick-and-punch kind of fighting.

Her parents encouraged it. In fact, it was their dad's idea. And it all seems to be working out pretty well.

The fighting Lopez family - Diana and her older brothers Mark and Steven, with eldest sibling Jean as their coach - are the first trio from the same family to represent the United States at the Olympics since 1904.

They made history when they each won their weight class at the 2005 world taekwondo championships - a feat no three siblings had ever accomplished in the same sport in the same year. Now, having all made the U.S. team, they are making their first appearance together in the Olympics and are ready to make history again.

The last U.S. Olympic trio - Edward, Richard and William Tritschler - failed to medal, in gymnastics.

But the Lopezes are all gold medal contenders.

"I feel like it is almost unfair," said Steven, who at 29 already has two Olympic golds and four world championship titles. "It's like when we go into the ring, it's four to one."

Coach Jean, himself a silver medalist at the 1995 world championships, said fighting comes naturally in his family.

"We have a combative nature," he said. "Taekwondo is just man-against-man, or woman-against-woman, and I think that is what captivated us."

Jean said the family found taekwondo, a Korean martial art that is focused on fast, high kicking, by chance.

His father, Julio, had always liked kung fu movies, and there was a martial arts school just down the street from their house.

"It just happened to be taekwondo," he said.

Jean was soon hooked, and the others were enrolled by their parents not so much as a sporting activity but to instill in them discipline, respect and confidence.

Now, they have helped put taekwondo on the U.S. sports horizon. Steven, for example, was named one of People magazine's hottest bachelors for 2004 - not a common honor for an athlete from an event many Americans still can't pronounce.

By the time they were teens, sparring was a part of life. But fighting in the ring, when it's a family matter, has some different rules.

"My brothers take it easy on their baby sister," said Diana, who will compete in the under 57-kilogram division on Aug. 21. "But I can kick as hard as I want."

"Sometimes she'll graze my face, and I'll think, 'Hey, I just got kicked by my sister,'" said Mark, who also fights on Aug. 21, in the under 68-kilogram class. "It reminds me to try to kick faster."

To train for the games, the Lopez family - along with Charlotte Craig, the fourth member of the U.S. team - spent 10 days in Singapore getting acclimatized and, more importantly, getting used to being away from their home in Sugar Land, Texas, where Jean runs the Elite Taekwondo school.

To save money, Diana and Mark shared a room.

"That was kind of weird," Diana said.

"There are times when I may feel I need to get away," she said. "But if I'm not getting along with Mark, I'll hang out with Steve, and if I'm not getting along with him, there's Jean."

Though Steven has cause to be confident - he hasn't lost a bout since 2002 - the road to gold for Diana and Mark will tough. Both will be fighting against South Korean opponents, and South Korea has never failed to get at least a bronze out of the eight competitors it has sent since taekwondo joined the Olympic roster in 2000.

"The Korean team is a very strong team," Diana said. "Korea is very good at being technical and efficient. But Mark and I make it a fight. We are very confident, and we know our job."

No Koreans are in Steven's weight category, the under 80-kilogram class. Instead, he said that he expects his toughest competition to come from Turkey and Iran.

But he isn't especially worried - for himself or for Mark and Diana.

"The goals, our expectations, are to go out there and win gold medals," he said. "In my opinion, they are ready. This Olympics is very special to us because we will be walking into the opening ceremony as a family."

Mark, 26, was even more confident.

"We are here to make a statement," he said. "We are the best in the world."

Taekwondo begins on Aug. 20 and concludes Aug. 23.

Peoria (IL) Journal Star Editor's note: Sports psychologist Dr. John Murray is providing Journal Star readers daily updates from the Olympics. The former tennis pro and Florida resident is working with judo competitor Adler Volmar. The goal is to offer insight into the mental and psychological aspect of sports, right up to Volmar's matches and immediately following them. The doctor will add some Beijing observations both inside and outside the sports venues. You can read the blog on working with Volmar HERE.

Murray's full work and profile can be found on his own Web site:

http://www.johnfmurray.com/

Boxer Joyce Praises Sport Psychologist, Gerry Hussey

Boxing: Joyce praises sports psychologist

A jubilant John Joe Joyce heaped praise on sports psychologist Gerry Hussey (shown left) after he showed his mental toughness in overcoming Hungary's Gyula Kate, a long-time foe of his.

Yesterday's Olympic first round clash was the fourth championship bout between the light welterweight rivals, with Kate winning the previous three.

But Joyce, 20, showed marvellous composure and used a clever attack plan to claim a deserved 9-5 win and progress through to the last 16, where he will face Felix Diaz of the Dominican Republic.

Hussey, a former amateur boxer who has been the Irish High Performance boxing team's psychologist for the past three years, certainly has a fan in Joyce.

'When Gerry is around, I always do well. I lack self belief sometimes but he looks after all that side of my performance,' said the Mullingar youngster.

'He could not get in here to be with me (today), but he has been working with me in the training camp and the Olympic Village and that preparation really paid off.

'I showed in the ring I was believing in myself and, once I believe in myself, I will perform to my potential and then I can do anything.'

No stone has been left unturned with Hussey, who runs Alpha 1 boxing gym in Galway, even showing the Irish fighters a walk-through DVD of the Olympic Village before their arrival in Beijing.

The Glenamaddy native has helped the Irish team develop psychology systems and techniques in many areas, from building self esteem and self belief to developing communication and relaxation techniques.

And Joyce warned anyone standing in his way of a Beijing medal that with his so-called 'bogey man' out of the way, he will only get better.

'I know the longer a tournament goes on the better I get, and that's why I was hoping for a good draw.

'I didn't get it, I got the toughest draw I could have got really because of the respect I have for Kate.

'To have finally beaten this guy will help my confidence. He has been my bogey man in the past. I hope that's the end of him.

'I'm not looking beyond the next fight right now and as a team we're just delighted that we've the two wins from two with Kenny (Egan) winning on Saturday as well.'

Story from RTÉ Sport:
http://www.rte.ie/sport/olympics2008/2008/0811/joycejj.html

Should You Wear RED Shorts?

This "clip" comes from our friends at ScientificBlogging.com

Many sports teams select their uniforms based on the mascot, city or country they are representing and not on a referee’s preference or bias but a new study has found that choosing the color red for a uniform in competitive sports can actually affect the referee’s split-second decision-making ability and even promote a scoring bias.

Psychologists Norbert Hagemann, Bernd Strauss and Jan Leiβing from the University of Münster specifically found that referees tended to assign more points to TaeKwon Do competitors dressed in red than those dressed in blue. The researchers presented 42 experienced tae kwon do referees with videos of blue- and red-clad competitors sparring. The two sets of clips were identical except that the colors were reversed in the second set, making the red athlete appear to be wearing blue and vice versa. The referees were then asked to score the performance of each competitor, red or blue, after each video.

The psychologists found that when the competitors appeared to be wearing red, they were awarded an average of 13% more points than the blue competitors, even though every athlete was presented in both colors at some point. What’s more, points awarded seemed to increase after the blue athlete was digitally transformed into a red athlete and decrease when the red competitor changed to blue.

The findings, which appear in the August 2008 issue of Psychological Science, suggest that referees may hold a split-second bias toward red-clad athletes when the competitors are evenly matched in skill: “Referees’ decisions will ‘tip the scales’ when athletes are relatively well-matched but have relatively small influence when one is clearly superior,” wrote the authors.

“Although there is a need for further research, including research on the effects of different colors, our results suggest a need to change the rules or support referees by providing electronic decision-making aids in those sports in which this color bias may be a problem,” they concluded.

University of North Texas Psychologist to Support U.S. Taekwondo Team

University of North Texas Psychologist to Support U.S. Taekwondo Team

From a UNT News Service press release

Many Americans only dream of attending an Olympic games in person.

But Karen Cogan, an assistant professor of psychology at UNT, has been invited to the Olympics three times to support U.S. athletes.

As a sport psychologist with the U.S. Olympic Taekwondo Team this year, Cogan will provide a listening ear and helpful advice to team members competing at the 2008 Summer Olympics in Beijing, China. She traveled with team members and their coaches to Beijing for an Olympic test event after attending a qualifying event to select the team members last year.

Cogan already has witnessed sport history made at two Winter Olympics – Salt Lake City in 2002 and Torino, Italy, in 2006. As a sport psychologist with the U.S. Freestyle Mogul Team, she helped to provide support to the coaches and athletes - including silver medalists Travis Mayer and Shannon Bahrke in 2002 and bronze medalist Toby Dawson in 2006.

"One of the administrators with the mogul team is now an administrator with the U.S. Olympic Training Center, and he recommended me to the team because I had done good work with the mogul team," Cogan says, adding that she accepted the job as sport psychologist in the 2008 Olympics even though she knew nothing about taekwondo, a Korean martial art and combat sport.

"I asked a lot of questions and learned the terminology. Just by watching, I picked up a lot of things," she says.

Taekwondo is famed for its use of kicking techniques, which distinguishes it from martial arts such as karate or southern styles of kung fu. Under Olympic rules, sparring takes place between two competitors in an area measuring 10 meters square. Each match or bout consists of three nonstop rounds of contact with rest between rounds. Points are awarded for permitted, accurate and powerful techniques to the legal scoring areas; light contact to a scoring area does not score any points.

Cogan says mental preparation and training for taekwondo athletes is, in some respects, very similar to that of other athletes, including the mogul skiers she's counseled.

"Personal issues and anxiety can get in the way of best performances. There's also pressure from well-meaning family members and friends who want to get tickets to competitions and have other requests, and the ability to handle media attention," she says.

Cogan works with athletes on:

• relaxation
  
• management of anxiety
  
• positive thinking
  
• goal setting

"I help them devise some sort of plan or routine leading into the competition that becomes more personal for each athlete," she says.

With the mogul team, Cogan helped competitors who were frustrated with lack of practice time on a course. She pointed out that the team had to make special arrangements before the competition season to go someplace where there is snow, and hope that there is enough snow for training.

"They're lucky if they get 40 days on the snow during the training camps in a year," she says.

Instead of worrying about training conditions, taekwondo athletes may feel anxiety over their opponents, having to anticipate the others' techniques, and over scoring. Unlike mogul skiing - in which athletes compete for the fastest speed down a 27-degree hill that is between 755 and 885 feet high - taekwondo is "a very subjective sport" for scoring, Cogan says.

"Even if you have one of the best fights of your life, you can still lose based on the scoring. And coaches have believed there has been some bias against the U.S. by judges in the past, so it's hard for an athlete or coach to stay focused when he or she doesn't believe a fair call has been made," she says. "The competitions are also single elimination, so if the judging isn't fair, the athlete doesn't have a second chance."

Cogan says her biggest challenge with the taekwondo team, which has not had a formal sport psychology program in the past, is building strong enough relationships with the coaches and athletes so that they feel comfortable to talk to her, but not be intrusive. She has already conducted several interventions with team members.

"I have provided them with a firm foundation of mental skills, and now we are down to maintenance as they go into the Olympics," she says.

UNT News Service press release
Nancy Kolsti can be reached at nkolsti@unt.edu.

Fighting Through Fatigue

Fighting Through Fatigue
By Dr. Randy Borum
(Published in Black Belt Magazine, July, 2008)

“Fatigue makes cowards of us all” Vince Lombardi


What do you do when you are completely exhausted, spent, and “done”, but there is still time left on the clock? Fatigue can be a martial arts athlete’s toughest opponent, simultaneously attacking your thoughts, emotions and body – trying to get you to quit.

Fatigue is not “all in your head,” but how you react and respond to it can determine how it affects your performance. Sport psychologists investigating “motivational intensity theory” find– when the going gets tough - the degree of effort that people put out is determined by the justifiability (Is it worth it?) and attainability (Is it possible to do it?) of the goal. Interestingly, research shows those same motivational factors also determine whether your cardiovascular system will react and compensate to help you exert more effort when you need it most.

This means that motivational factors under your control can and will affect your performance when you are fatigued. Building on these scientific findings, there are two immediate implications for martial art and combat sport athletes: (1) it is essential that you set goals for yourself and use them constantly to drive your motivation; and (2) when the demands are high, feeling confident and keeping a positive attitude will really help you push through.

Fighting effectively through fatigue is really about preparation, not just about “digging deep” in the heat of competition. How do you prepare to sprint when you are already running on fumes? Here is a three-pronged approach to preparing for your fight against fatigue:

Train to the specific energy demands of your sport: The human body uses different systems of energy depending first on the intensity and second on the duration of the activity. For years, “road work” was considered the cornerstone of conditioning for boxers. While running may have its place in combat sport training, jogging for several miles at a time does not “mirror” the biological energy demands of the sport. Whether the athlete is in a boxing, MMA, wrestling, or point sparring match, he or she is typically not required to maintain an steady, constant, low level aerobic demand over a half-hour period with no rest.

Instead, the sport generally requires multiple, intermittent “bursts” of power at maximal or near-maximal levels, with several-second periods of “rest” in between. The oxygen and metabolic energy demands are quite different in these two activities. So sprints and interval-type training, for example, match the sport-specific energy demands better than a four-mile jog. You will fatigue much less quickly when you have trained your body to anticipate the sport-specific energy demands of competition. Think also about the mental demands of your competition environment - such as lights, crowds, and bad calls from the officials - and prepare for those in training as well.

Minimize Wasted Energy: Even if you are in good shape physically, you may still “gas” if you have not adequately trained your mental game. Tension, anxiety and worry also consume energy and personal resources. Negative thoughts compete with your preparation and competition focus. Constant tension in your muscles makes them tire much more quickly. Jittery feelings – if you perceive them negatively – activate your sympathetic nervous system and cause your body to prepare for a threat, potentially using lots of energy in a way that does not help your performance. By learning to control your level of physiological arousal and to manage your thoughts and self-talk you can help to minimize the amount of wasted energy that comes from an emotional drain.

Breathing is a very important part of managing your energy and fighting fatigue. If you are breathing irregularly or holding your breath while exerting yourself – which is not uncommon – you are limiting the supply of oxygen available to your muscles and your brain. Learning to breathe from the diaphragm and to breathe regularly even under demanding physical conditions should be a priority for your training and your competition plan.

Maximize Positive, Productive Energy: Remember, research shows when you are fatigued that goal attainability is one of the main drivers of your effort. Attainability does not just refer to the level of task difficulty, but also to your belief in your own ability. Psychologists call it self-efficacy, but most athletes just refer to it as confidence. It is very important for a combat sport athlete to enter a competition with a deeply rooted faith in his or her own ability to perform well and to succeed. This skill starts in training. Try not to give voice or credibility to self-limiting beliefs or unproductive thoughts that creep in. When you are training, practice keeping your focus on the present. Don’t allow yourself to say: “I don’t know if I can do it.” Don’t look at the clock or worry about how much time is left in a training interval. Just perform in the moment.

How does one further develop that confident energy? The best source of confidence is past experiences of success, whether in training or competition. Remember your past successes. Recall them often; remembering specifically how you felt and how it happened. Another source of confidence and positive emotion is self-talk. You should direct that voice in your head. Don’t just wait for it to react. Rehearse and repeat positive messages to yourself about your skill and ability. Connecting with your personal “feelings” of success and competence, settling your body into your optimal “zone” of intensity, and creating a positive thought environment should be highlights of your pre-competition routine.

You will also benefit from having a plan to refocus and restore your positive mindset if you happen to encounter a setback in your competition. Many fighters and athletes have had success using “cue words” to help them re-focus. Choose one or two words that have personal significance for you to help bring you back positively and fully into the present. Energy-draining distractions usually when happen because we are thinking either about something that has already happened or something that might happen. Your cue words can prompt you to re-focus on the present.

Fatigue can be a formidable opponent, but with a smart conditioning plan, confidence, and pre-competition preparation, you can keep your mind and body infused with positive energy to prevail in the battle.

How Exercise Revs Up Your Brain

How Exercise Revs Up Your Brain

April 17, 2008 12:09 PM ET | Katherine Hobson | Permanent Link

When I'm in a blue funk, going for a run helps me feel a lot better. And prolonged periods of inactivity—say, after a big race—make me anxious, and something close to depressed. There are certainly a host of reasons why exercise seems to improve my mood (the Justin Timberlake on my iPod and the view from the Brooklyn Bridge, for example), but one potential factor is the idea, supported by a growing body of research, that physical exertion itself has a much bigger influence on the brain than previously thought. Just this week, a survey of existing research published by the Cochrane Library concluded that the same aerobic exercise that is good for your heart also improves cognitive function—specifically, motor function, auditory attention, and memory—in healthy older adults.

That's only one piece of what has become a burgeoning field. In Spark: The Revolutionary New Science of Exercise and the Brain, published earlier this year, psychiatrist John Ratey explores the neuroscience behind potential beneficial effects of aerobic exercise on anxiety, stress, depression, learning, aging, and even attention deficit disorder. (Research hasn't as fully explored the effects of anaerobic exercise or more passive activities like stretching and yoga.) "Even people who are overweight and who start exercising see improvements in mood and cognition in as little as 12 weeks," he says. One study found that exercise improved depression symptoms as well as medication.

A host of mechanisms are thought to be responsible. As U.S. News reported earlier this year in a story about keeping your brain fit, studies in rodents showed that running led to an increase in new brain cells in a part of the brain called the hippocampus that plays a large role in learning and memory. Researchers don't count brain cells in studies of live humans, but one study of regularly exercising adults did show increased blood flow to the same area. Because of the obvious implications for age-related memory lapses and dementia, much of the human research in this area has been in the elderly, says Henriette van Praag, a researcher in the neuroplasticity and behavior unit in the laboratory of neurosciences at the National Institute on Aging. She's now studying (in rodents) whether the progression of neurodegenerative diseases like Alzheimer's can be slowed by exercise.

Some studies have looked at kids. They haven't yet shown that getting exercise causes improvements in concentration and learning, but "what we agree on at this point is that there's a strong association between aerobic fitness and performance on standardized testing, grades, and other measures of cognitive performance," says Darla Castelli, a researcher in the department of kinesiology and community health at the University of Illinois-Urbana-Champaign. She was an investigator on a study published last year in the Journal of Sport & Exercise Psychology that looked at the relationship between physical fitness and academic performance in 259 third and fifth graders. Aerobic exercise (as well as BMI) was related to achievement in reading and math. Now she's preparing to start a study in August that will compare cognition in a group of kids who participate in an after-school physical activity program with a group that does not.

Chemicals influenced by exercise, including neurotransmitters and growth factors, are being investigated for their role in mood and brain function. Even runner's high, that elusive euphoria that some people experience after prolonged or intensive running, is becoming clearer—literally. A study done in Germany, published in March in Cerebral Cortex, used PET scans to look at the brains of 10 athletes following a two-hour run. The scans confirmed that during the run, endorphins were released in certain parts of the brain known to be involved with the processing of emotions. But while endorphins may cause the runner's high, they're not the sole regulators of mood and emotions during a workout. "A lot of things contribute to us feeling better when we exercise," says Ratey. "Endorphins are one of them, but so are norepinephrine, serotonin, dopamine, and brain-derived neurotrophic factor (BDNF)."

So you're sold. How much do you need to work out to get these fabulous brain benefits? "Something is better than nothing," says Ratey. As little as 10 minutes of brisk walking can quench the urge for a cigarette for over an hour, he says, and Castelli notes that a single 10-minute bout of physical activity in an academic setting boosts attention and problem-solving skills in kids. A study published online earlier this month in the British Journal of Sports Medicine found that mental health benefits were observed after 20 minutes of physical activity, though the more exercise and higher intensity, the better the effects. Which means that doing the recommended 30 minutes a day of aerobic activity will cover your brain as well as your heart.

Fighting for Success: Lessons from the Cage Applied to Life

Fighting for Success: Lessons from the Cage Applied to Life
(Article first appeared in MMA Authority Magazine)

By Dr. Randy Borum

Today’s mixed martial artist has become an icon of the modern gladiator. For centuries, combatant athletes and their sports have captivated the public’s interest. The events are exciting, of course, but the fighters themselves symbolize the virtue of an indomitable spirit. The mindset and character traits possessed by successful fighters can cultivate achievement in other areas of life as well.

Think about that project you have to manage, the deadline or quota you have to meet, or the critical presentation you have to deliver at work. Each of these tasks requires preparation, planning and personal readiness. You will probably encounter glitches and obstacles that you will have to overcome. Success is your ultimate goal. This is all true for fighters as well.

In this article, we will look through the eyes of a fighter to find out what it takes to succeed in whatever you do.

Make a Game Plan:

Chinese general and military strategist Sun-Tzu said: “Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.” Planning and preparation are the cornerstones of success in nearly any endeavor. Great fighters set goals for themselves to guide their training. Each goal is embedded in a larger overall training plan. Goals give a competitor something specific to strive for. Research shows that having a specific aim enhances performance beyond what you get with an unfocused, but still “go hard” attitude.

Effective goals are driven by your motivation Proper motivation provides your will to win… or to succeed. Whether you are a fighter or a businessperson, you have to understand what drives you if you are going to excel. It’s not enough just to want it, you have to be able to tap into a source of inner strength that will propel you in the direction you want to go.

Human motivation can be complex. We are drawn – simultaneously - to strive to achieve and attain our desired outcomes, while avoiding undesirable outcomes. Our driving motivations may come from within - like feelings of accomplishment or fun – or come from outside- like money or praise. Psychologists often refer to the internal motivators as intrinsic and the outside motivators as extrinsic. The top achievers in nearly every endeavor – even if they desire and receive fame and fortune – also possess a high degree of intrinsic motivation. They have the “fire in the belly.”

Ask yourself when it is that you feel most successful in what you do. What gives you the greatest feeling of joy, pride or satisfaction? What kinds of experiences make you say to yourself: “I love this stuff”?

When you understand your motivation, think about your short and long-term objectives. Think about where you want to be in your chosen field one year from now. Then chart a course – marked by a set of short-term goals – to make it happen. You may, for example, want to increase your sales volume by 10% each month for four months before asking for a raise.

A popular formula used for effective goal-setting in business and in sports in the SMART model. This suggests that your goals should be:

- Specific – because studies show that specific goals exert a greater effect on motivation and are more likely to be achieved. A specific goal might consider a time frame, units of change or other particular elements of task-related behavior.

- Measurable – because you should have a way to judge whether or not you goal has been achieved. Think about what it will look like when you meet your goal, then write it down and use that written description as your measure of success. You should also state your goal positively, stating what you WILL do, not what you WON’T do. Telling yourself what not to do almost never works.

- Attainable – because although people who set more challenging goals do tend to accomplish more than those with easy goals, the goals still much be realistic. Set yourself up to succeed.

- Relevant – because you are more likely to persist in working toward a goal that is meaningful to you. You should choose goals that are consistent with your values and priorities, so that you will be motivated to press toward them.

- Timely – because it helps to set timeframes or deadlines for specific goals, rather than just thinking it will happen “whenever.” Putting a timeframe on your goal will help to keep you focused. You can modify it if necessary, but don’t abandon your deadline without first setting a new one.

OK. Let’s say you set a goal, but you miss the mark. What do you do? Re-group, Re-formulate, and Renew your commitment. Plans are valuable. Goals are great. Their primary purpose, however, is to guide and motivate you. Let them work for you even if you do not reach them. “A goal is not always meant to be reached,” Bruce Lee said. “it often serves simply as something to aim at”

The process of planning helps you to create a blueprint for success. It focuses your mindset on victory even before you enter the ring or the boss’ office. Goal setting promotes success in a variety of ways. General (and later President) Dwight D. Eisenhower once commented that: “In preparing for battle I have always found that plans are useless, but planning is indispensable.” Do not get overly wrapped up in the outcome.

Get Tough

One of the most inspiring qualities of champion fighters is their mental toughness – the ability to persist through adversity; to never quit. In a study of the psychological characteristics of ten Olympic champions (who had accumulated a total of 32 medals), mental toughness was the most frequently mentioned trait (along with focus) by the athletes and their coaches. Many sport psychology studies highlight its importance in sport performance, particularly among elite-level athletes.

What is mental toughness? Well, it carries different meaning to different athletes. Researchers have even conducted surveys just to better understand how to define it. One of these studies conducted by Jones and colleagues and published in the Journal of Applied Sport Psychology came up with the following proposal:

“Mental toughness is having the natural or developed psychological edge that enables you to:

1) Generally, cope better than your opponents with the many demands (competition, training, lifestyle) that sport places on a performer; and,
2) Specifically, be more consistent and better than your opponents in remaining determined, focused, confident, and in control under pressure.”

For more than a hundred years psychological researchers have recognized the importance of qualities related to mental toughness. Through the years, in-depth interviews have been conducted with those considered to possess “genius” in the fields of art, music, finance, business, science, law, medicine and others. Consistently, the “stand out” performers are the ones whose passion and commitment allow them consistently to persist through adversity.

More recently, researchers in the field of “positive psychology” have explored a similar idea that they call “Grit.” University of Pennsylvania psychology professor Angela Duckworth has pioneered this line of research on “grit” without even drawing on sport psychology studies of mental toughness. But many features are remarkably similar. Duckworth defines grit as “perseverance and passion for long-term goals. Grit entails working strenuously toward challenges, maintaining effort and interest over years despite failure, adversity, and plateaus in progress.”

One of the most remarkable findings from the research on grit is that it appears to be just as important as – or perhaps more important than – IQ (natural ability) in predicting grades among Ivy league college students, retention among West Point cadets, and achievement in the National Spelling Bee. If grit and mental toughness are that important in determining who will achieve in such “intellectual” tasks, and it also consistently distinguishes top-level athletes, it probably deserves attention from anyone who wants to perform at their peak.

When a fighter has been dominated for two rounds of a three-round bout, what makes him want to continue? If an MMA fighter loses his first three professional bouts in a row, what would drive him to keep training? When you have worked tirelessly on a business proposal or project only to have it “shot down” by your supervisor, what makes you want to continue working on an idea you believe in and press on to make it better?

Recall that the research definition marks mental toughness as a natural or developed psychological edge. Mental toughness is, indeed, a skill. One that can be developed and trained. How do you develop that kind of resilience? Through preparation and practice.

A first step is learning how to pull yourself through the rough spots. As Winston Churchill said: “If you are going through hell…keep going.” This ability to transcend adversity is a key element of what psychologists call resilience. It is as important to success in business as it is in fighting.

Learning to modify and control how you think about a bad situation can really help to take the edge off of its negative effects. The best fighters don't ruminate endlessly over a loss or repeatedly beat themselves up over it. They develop an explanation that makes sense to them about "what happened" – then they figure out what they need to work on to keep that from happening again.

They console themselves with the realization that an occasional loss is virtually inevitable when you are competing at the highest levels of your sport. They do not define themselves as a “loser” simply because the lost a particular match.

When bouncing back from a loss, those with well-honed mental toughness will typically find a way to accept the loss, keep their confidence up, and develop specific, measurable goals they want to achieve in moving forward. They then get swiftly to the task of working to achieve them. Looking forward works better than continuing to look back.

Rely on Work, not Talent

Have you ever watched a co-worker deliver a pitch or conjure up an amazing report on short notice and envied their natural talent? And have you ever watched a talented fighter who doesn’t seem to work hard enough to get better? Raw talent or natural ability is not the best predictor of long-term success. And if you think it is – talented or not - you will probably limit how far you will go.

What does it take to be a champion? What separates the good from the truly great? Why do some succeed and move ahead while others are left behind? How you answer those questions probably reflects your mindset about human performance. And your mindset will drive your confidence, effort, persistence, and – ultimately your achievement.

In the book, Mindset: The New Psychology of Success Stanford professor Carol Dweck contrasts two basic mindsets that people bring to learning or mastering a task. She calls them the fixed mindset and the growth mindset. The basic difference is whether you think a person’s ability to do something is determined more by talent or by hard work. Those who give priority to talent tend to have a fixed mindset. They believe their success comes from a fixed trait that they either do or do not possess. Those with a growth mindset view natural talent just as a starting point – not an end point. They believe ability can be improved through commitment and hard work.

Have you ever wanted to do something but thought that you were just not “cut out for it”? You could be falling prey to a fixed mindset. If you let it take hold, it will cause you to avoid challenges, to sulk over obstacles, to moderate your effort, and to eschew criticism or feedback from others. It will actually prevent you from growing, from learning, and from getting better.

If you don’t already have a growth mindset, can you develop one? Absolutely. But you have to take responsibility for the choices you make and for how you think and act in challenging situations. Dweck says there are four steps to creating a growth mindset. First, you have to recognize the self talk or inner voice of the fixed mindset. When you hear it tell you something like: “Don’t even try that move” or “Don’t even share that idea”, “You don’t have what it takes to make it work,” label that in your mind as the fixed mindset talking. Second, recognize when faced with a challenge you have a choice. You must acknowledge that you will choose whether to listen to the fixed mindset or challenge it. Third, talk back to the fixed mindset with a growth mindset response – like “It takes courage to try. By trying, I’ll make myself better.” The fourth step is to act on the growth mindset voice. You have muster faith and follow-through. By consistently making choices to listen to the growth mindset voice, it will become your more natural voice. Your mindset will encourage, rather than limit you.

There are other things you can do too to facilitate a growth mindset and to bolster your inner climate of success:

Keep a positive focus: The best fighters never let their doubts take over. They maintain a faith in their ability and steadfast confidence. They constantly look for positive cues in their environment and say positive messages to themselves. As a result they are less often bothered by negative thoughts, they are happier, and they perform better.

Control your intensity: Champions have learned to play or fight “in the zone.” They know how to keep their mind calm and their body energized without amping up to the point of feeling “jittery”. It takes fine tuning, and a strong awareness of your own body, but you can lower your heart rate with deep breathing, release tension from your muscles, and quiet a worried mind – all with a little practice.

Manage distractions: As you cultivate a growth mindset, you are learning to filter through negative messages from the inner “fixed” voice and buffering external distractions that do not facilitate your best performance. You might develop positive “cue words” to help yourself quickly get back on a positive track. Or you may just drown out the distractions with your own growth-oriented messages of confidence. Either way, you will be increasingly focused on what is important and indifferent to what is not.

Prepare to perform: Prepare to confront expected challenges. Sometimes challenges catch us by surprise. At those times we need to work quickly to recognize and act on our choices. But often we know in advance about an important meeting, presentation, sales pitch….or match. This gives us an opportunity both to practice and to create an inner climate for peak performance. Run through the task several times in your head, watching it go well every single time. Listen to the positive voice speaking to you. Feel the sensation of confidence and the inner calmness. Delight in the flow of being “in the moment.” And when “you’re on” in a real situation, your brain and body can respond as if you have been there and done this before.

The greatest athletes, the greatest performers, and those who excel in business – or nearly any task – use some common strategies. They set goals for themselves so they have a game plan and a roadmap for success. They learn to be tough and resilient – persisting through adversity and disappointment and pressing ever forward. And they constantly seek to improve their skills, while always working to get better. They surround themselves with the best people and listen to what they have to say. Whether in or out of the cage, these strategies – combined with your passion to achieve – can take you to the top.

Martial Arts Training – For Life!

Martial Arts Training – For Life!
(Article first appeared in Black Belt Magazine, June, 2008)

By Dr. Randy Borum

In their book, Martial Arts Mind & Body (Human Kinetics Press, 2000), Claudio Iedwab and Roxanne Standefer describe martial arts as “the original mind and body experience.” Historically, they say, striking and defense techniques in the martial arts were just a method or vehicle for learning to integrate mind and body. In essence, the martial arts evolved as a path to personal development, not principally as a technique-driven means to teach people to fight.

It makes sense to teach people to defend themselves. But research shows that most people seek out martial arts training – like motivations for other sports - looking for health benefits, social benefits, and skill development. Martial arts participants, however, - more than in other sports - tend to rate character development, increasing perseverance, and integrating mental and physical health as important reasons for their participation.

Some people who want to learn self-defense are seeking the confidence and inner security that comes from knowing they can do it. The late Ed Parker, founder of American Kenpo, has been quoted as saying: “It is not danger that causes us to be afraid, it is the fear of danger.” Self-defense students often want to know that they can perform under pressure and that they will respond to peril with courage and sound judgment. That’s a character skill that can come in handy in a variety of situations, not just a personal attack.

The Martial Arts are filled with skills and lessons that can enhance our general well-being and help us perform better in many areas of our lives. Have you ever set a goal to attain a particular ran, then made a plan and successfully followed through? Have you persisted in sparring or training when you were tired and just wanted to rest? Have you ever been frustrated with an instructor or training partner, but took a deep breath, put the emotions aside and continued working? Many of the demands and challenges you face in your gym or dojo require the same skills as the challenges you face at work, in the classroom, or in social interactions. The lessons you learn in martial arts training can teach you something about life.

Rodney King – founder and director of the Crazy Monkey Defense Program (crazymonkeydefense.com) – believes in using martial arts – not just for fighting or self-defense- but as vehicle to help his clients face challenges more effectively and achieve to their potential. King has recently developed a program called Martial Arts-Life (MA-Life) to span the gap between martial arts teacher and life-skills consultant. At the heart of King’s coaching program is what he calls the G.A.M.E. approach, which has Grounding in the client’s existing strengths; develops Attitudes that build resilience and facilitate peak performance; and helps clients boost their Motivation to prepare and Execute a personal plan for success.

Does the integration of self-defense and life skills signal a new trend in martial arts training? I don’t know. Rather than paving a new path, in many ways, it seems to bring martial arts back to their conceptual origins.

Consider the journey of Kano Jigoro, a pioneer in creating the modern discipline of Judo in 19^th Century Tokyo. As a frail and physically slight teenager, Kano was often teased and bullied and wound up on the losing end of many scuffles. He resolved to learn jujutsu to defend himself. As Kano evolved as a student and teacher – assembling elements from existing arts ultimately to create his own – he insisted that the word Judo was not only a “martial art, but names a principle applicable to all aspects of human existence” and that the ultimate goal of training should be to “perfect oneself and contribute something to the world.” Through his own training, Kano had learned to use martial arts both as a metaphor and a vehicle for personal development and social consciousness.

In the modern era, numerous research studies in psychology and sport science have shown that lessons learned in martial arts can apply to life. Among the physical benefits – aside from fitness - studies have shown that martial arts training may improve body image and enhance physical self-confidence. Research evidence also shows improvements in self-esteem, autonomy and positive response to challenges. All of these things may also contribute to well-being.

Importantly, research on martial arts training has fairly consistently found positive benefits on “self-regulation.” Psychologist Roy Baumeister calls self regulation “the process by which the self alters its own responses, including thoughts, emotions, and behaviors.” That concept is one the most important psychological processes in all human development. It is the foundation for our performance in nearly everything we do. It is the mechanism by which we think, feel and do the right things at the right time. Self-regulation also drives “self-discipline,” which many psychological studies have found to be perhaps the single most important ingredient in determining success – more than self esteem or even pure intellect. And martial arts can help us develop this.

At the end of your next training session, try a quick exercise in reflective learning. First, write some notes to yourself about what you learned that day – maybe that includes technique and strategy, but reflect also on what you learned about yourself and how you perform. Then, think through some non-training situations where you could apply those lessons - maybe to improve your mood, to perform better, or to navigate a particular relationship. Use your martial arts training not just to feel confident or to defend yourself, but to learn to succeed in life.

You Gotta’ Have Faith

You Gotta’ Have Faith

(Article first appears in Black Belt Magazine, May, 2008)

By Dr. Randy Borum

“Whether you think you can or think you can't - you are right” Henry Ford said. Our expectations for success and belief in our own abilities have powerful effects on our performance.

In the early 1970s, psychologists conducted an experiment in which they objectively measured the strength of each participant. Each person was assigned to arm wrestle another participant. Both participants believed that the objectively weaker one had a clearly superior level of strength. In 10 of the 12 arm-wrestling matches, the objectively weaker opponent prevailed. Their beliefs about who had superior strength mattered more than their real physical strength.

So, we need confidence, right? Yes, but the top martial artists and competitors have more than that. They have faith; a solid foundation of self-belief that transcends the outcome of any given performance. It is close to what psychologists call self-efficacy -a belief in one’s ability to successfully perform a task or action. It is task specific and it is grounded in self-belief.

Self-efficacy works together with skill and motivation to produce success. You have to want to achieve the outcome and have the ability to do so. When both those conditions are met, then the nature and degree of self-efficacy will often decide the winner.

Leading sport psychologist, Robert Nideffer, argues that the distinction between confidence and faith is an important one for the competitive athlete. While confidence can be easily shaken, faith endures. As Nideffer says, “Faith is believing in the absence of success.” If you are practicing a form, preparing for a rank testing, and you make the same mistake twice in a row, faith is what allows you to proceed confidently forward, assured that your next attempt will be successful.

In 1994, twenty years after losing his world heavyweight boxing title, George Foreman chose to re-enter the ring against the undefeated Michael Moorer. At nearly fifty years of age, many scoffed at the idea of Foreman competing, let alone fighting for a title. Moorer dished out a hefty dose of punishment on Foreman for nine rounds and seemed to be headed for a victory. Foreman, however, showed amazing heart and maintained faith in his ability. In the middle of the 10^th round, Foreman delivered a straight right to Moorer’s chin than sent him to the canvas. Moorer could not recover through the ten-count and George Foreman was, once again, the heavyweight champion of the world.

One of the reasons that skilled athletes sometimes “choke” in competition, is that they allow themselves to get absorbed in some mistake. Instead of re-focusing and driving forward, they allow themselves to react to the error emotionally and to entertain negative, self-critical thoughts like “That was so stupid”; “I can’t handle this pace”; or “I thought I was better than this.”

It is important for any martial artist or competitive athlete not to let mistakes damage their self-belief. You must prepare yourself to know that there will be time to process and learn from any mistakes, but that time is not in the midst of a competition. Your faith in your ability allows you to persist through adversity.

During the 10,000 meter track finals in the 1972 Olympics, 23-year-old Lasse Viren of Finland fell near the halfway mark. At this elite level of competition, such an error should have sealed his fate. But Viren maintained his composure, quickly got back to his feet and finished the race, winning the gold and setting a world record.

Viren stayed focused, kept his faith, and never even entertained the thought of not continuing. His faith in his ability to win was greater than any disruption, disappointment or embarrassment his fall could cause.

Even the greatest competitors make mistakes or suffer defeat. They do not cease to be great because they err, but they do continue to be great because of how they respond to their errors. A foundation of faith and self-belief can defend your heart and mind against negative, destructive thoughts that seek to undermine your confidence. Without negative thoughts interfering, you can fully commit to action without being burdened by the outcome. You can strive for excellence without being burdened by a need for perfection.

How does a person acquire this kind of powerful faith? By choice and commitment. The true martial artists must first acknowledge that the pursuit of excellence is her or his own responsibility. With the responsibility, comes the need to chart a course of action – a plan for how it will be achieved. Then, the martial artist must commit – continuously – to giving his or her best effort in following the plan.

Psychologist and pragmatist philosopher William James said: "There is but one cause of human failure. And that is man's lack of faith in his true Self." That faith is rarely, if ever, bestowed on anyone. It is cultivated and earned by daily choices. Choosing not to ruminate or tolerate destructive negative thoughts. Choosing thoughts and actions that will promote their best performance. Always moving forward, looking for opportunities to learn. Growing from mistakes, rather than suffering from them. Striving for your personal best, rather than for perfection.

“Runner’s High” Gains Traction

“Runner’s High” Gains Traction
(from Training & Conditioning - training-conditioning.com)

By R.J. Anderson

New scientific data supports the endorphin-releasing process that has long been hypothesized to follow intense bouts of exercise. The term "runner's high" was once considered folklore by some scientists, but an article published in the March issue of the journal Cerebral Cortex may prompt non-believers to adjust their thinking.

After completing a challenging, lung-burning workout, many runners and cyclists describe having a feeling of euphoria or a sense of calm that drapes their minds and bodies. Commonly called a “runner’s high,” scientists have hypothesized that running or intense physical activity can elicit a flood of endorphins in a person’s brain, producing analgesia and a general sense of well-being. Though it has long been accepted in the athletic world, the biochemical mechanism behind a runner's high has previously been elusive.

Now, for the first time, the theory of the runner’s high is backed by scientific data collected by researchers in Germany using positron emission tomography (PET) scans and newly available chemicals that reveal endorphins in the brain. In addition to proving how and why runners reach a euphoric state, their research could have even wider-ranging effects as these findings reach into the medical community, helping physicians understand the relationship between exercise and chronic pain.

Despite having countless athletes buy into the idea of runner’s high, many scientists have long been unconvinced by anecdotal accounts. Instead of an endorphin rush, many thought that a runner’s high was simply a byproduct of the mental good feeling that accompanies a sense of accomplishment, in this case, completing strenuous physical challenge.

But in March, researchers published an article indicating that when athletes are pushed beyond a threshold of intense physical activity, it can provoke a release of endorphins. The scientists, who work in the fields of Nuclear Medicine, Neurology, and Anesthesia at the Technische Universität München (TUM) and the University of Bonn, scanned the brains of 10 athletes before and after a two-hour run. Their data showed that athletes produced endorphins during workout and that those endorphins attached themselves to the limbic and prefrontal areas of the brain, which are associated with controlling a person’s emotions.

"We could validate for the first time an endorphin driven runner's high and identify the affected brain areas,” Professor Henning Boecker, who coordinated the research at TUM and who is in charge of the Functional Neuroimaging Group at the Department of Radiology at University Hospital Bonn, told the online magazine, Science Daily. “It’s interesting to see that the affected brain areas were preferentially located in prefrontal and limbic brain regions which are known to play a key role in emotional processing. Moreover, we observed a significant increase of the euphoria and happiness ratings compared to the ratings before the running exercise."

Professor Thomas Tölle, who heads a research group called Functional Imaging of Pain at TUM, says these results could unearth another tool in the battle against chronic pain.

“The fact that the endorphins are also released in areas of the brain that are at the center of the suppression of pain was not quite unexpected, but even this proof was missing,” Tölle told Science Daily. “Now we hope that these images will also impress our pain patients and will motivate them to take up sports training within their available limits.”

Boecker is investigating these possibilities as part of a follow-up study about whether running affects pain perception. Using PET scans to monitor 20 marathon runners and a similar number of nonathletes, Boecker is studying the test subjects’ perception of pain after running and walking.

One of Boecker’s goals is find out whether intensity of exercise affects levels of endorphins. By including nonathletes in the study, Boecker is looking at whether a love of exercise has anything to do with endorphin production.

“There are studies that showed enhanced pain tolerance in runners,” Boecker told the New York Times. “You have to give higher pain stimuli before they say, ‘OK, this hurts.’ ”


R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at rja@momentummedia.com

FREE Training Journal e-book for Martial Arts

Rodney King and I have just released a new resource for functional martial artists. The Official CMD Training Journal is a FREE eBook that has been created to help athletes develop greater focus in their training and to develop "deep learning" by systematically tracking some key mental, emotional and physical elements of their performance.

Not only is space provided to fill in and to track all this important information, but the journal also includes the ‘how to’ material to help you realize your ultimate training goals.

There are brief, quick-reference sections that cover:

• Goal Setting

• Recovery/Overtraining

• Taking Care of Your Body: Sleep, Nutrition, Energy

• Sharpening your Mental Game: Motivation, Focus, and Commitment

• Learning from your Training

The book is referred to as a “mixed martial arts” training journal, but that term is used very broadly here. It can be used for MMA training, but it is also very general and flexible, so that you could use it for virtually any kind of martial arts training. The “training journal” itself is just a record form that you can copy and use to track your progress and to monitor your individual patterns for success.

In an effort to give back to the martial art community that has given both authors so much, they are now offering the Training Journal absolutely free.

All you need to do to get your FREE copy is register (also free) on the Crazy Monkey Defense site.

We hope you enjoy it and that it will keep you focused, excited and motivated to train.

A Winning Mindset

A Winning Mindset

By Dr. Randy Borum

(Article first appears in Black Belt Magazine, April, 2008)

No competitor likes to lose, but the best competitors in virtually every sport seize a loss as an opportunity to improve. Even if you do not compete in martial arts, you can apply the same lesson to any challenge or undertaking: You are not shaped by a particular loss or failure, but by what you do with it.

Research conducted by Stanford psychology professor, Carol Dweck has shown that most people have one of two types of “mindset”: Fixed mindset or Growth mindset. Those with a fixed mindset believe that their positive traits and potential for success are essentially fixed. You have them – in whatever amount - or you do not. On the other hand, those with a growth mindset are more grounded in “possibilities.” They believe that positive traits and skills can be developed and that they can overcome failures to ultimately achieve success.

In rebounding from a loss, your mindset will affect how you understand and explain what happened. Developing some explanation – for yourself and for others - for the loss is usually the first step in determining whether and how you will move forward. Losing can be devastating for a fixed mindset competitor because they will assume they lost because they were “just not good enough.”

Georges St Pierre demonstrated the advantages of a growth mindset after losing his UFC title to Matt Serra. St Pierre consulted a sport psychologist who helped him realize that “it isn’t always the best team that wins the game, it’s the team that plays better." GSP modified his personal explanation for the loss, saying: "I truly believe I’m the best fighter in the UFC but, that night, Matt Serra fought a better fight than me."

When questioned about why he did not fight to his potential in that bout, Georges said: “I forgot what was my number one priority. My number one priority is to stay champion and being the best in the world. I forgot that. I paid for it, I made a mistake. But I'm the type of guy that never makes the same mistake twice." Remarkably, his conclusion: "I truly believe that this loss is probably the best thing that ever happened to me."

Being an effective competitor in martial arts (or doing any challenging task for that matter) requires that you develop faith in yourself and in your ability. Having faith means that you can believe in yourself when you are consistently landing your strikes and when you miss them. Faith “is being sure of what we hope for and certain of what we do not see” (Hebrews 11:1). Although you missed the last takedown attempt, you are confident that you will get the next one. The key to bouncing back from a loss is never to lose faith in yourself.

Different people recover from setbacks in different ways, but here is a quick formula that you can adapt to your own needs.

First, you will have to develop an explanation to “frame” and understand the loss. Try to explain it from a growth mindset, rather than a fixed mindset. It is natural and acceptable to feel disappointment, but keep it in perspective and try not to let yourself wallow in it. Disappointment, not devastation. If you let yourself spiral down into a self-critical cycle, it will undermine your faith and confidence. Maintain your core belief in your ability, grieve the loss, and move on. Some athletes say that if you have never lost, you are not competing against the best people.

Second, develop a plan for what and how you can improve. If you identified any “holes” in your game, work with your coach or training partner on strategies to fix them. Reflect on your loss – not the emotional or self-critical element – but like an objective observer. If you were coaching yourself, what would make you better.

Third, envision that plan working. Once you have a clear explanation of what went wrong and an account of what needs to change, then spend some time visualizing what your game will look like after you successfully enact your plan. In your mind, take time to see and to feel the success of your plan. Image what you will be like when you have taken your game to the next level, then step inside that image. Experience the unwavering confidence and faith in your ability.

Finally, move forward with confidence. The loss was an event. You disappointment was just a mental event. It does not define you and it does not determine your future. Part of the “envisioning” is to set yourself mentally on a forward-moving path. That vision contains everything you need to retain from the past event. It is over and reliving the negative emotions will not enhance your performance.

Your task is to implement your plan with faith and a positive focus. Scientists suggest that the human brain is naturally “wired” to be negative. If you do not take control of your thoughts, images and emotions, you might have to spar a couple of more rounds with the “what ifs.” But you can thoughtfully direct what you say to yourself and the emotions that you generate. Reduce the negatives and create positive messages, images and emotions. With resilience, you can grow as a martial artist and create a mindset that will accelerate your path to success.

Psychology of Teaching Martial Arts to Kids

Psychology of Teaching Martial Arts to Kids
(Column appears in Black Belt Magazine, March, 2008)

By Dr. Randy Borum



All advanced martial artists and martial arts instructors should invest in kids. Not just because kids will determine the future of our sport, but also because they will choose our nursing home when we get old. :-)

Anyone who has taught or observed a kids’ martial arts class, however, knows that they are not just “little adults.” They often get into martial arts for different reasons. They learn differently. And they stay in or drop out for different reasons also. Effective advertising and marketing may bring kids to your school, but their experience, the climate of the class and their relationships with the instructor and other students is what will keep them there.

Over the past 25 years numerous studies have explored why kids participate and continue in sports. Having fun is consistently at the top of the list. They also want to achieve and improve their skills and to hang out in a positive environment with other kids (and an instructor) that they like. Winning doesn’t even make the top ten. Young people enjoy the excitement of competition, but winning isn’t the most important thing or the “only thing.” In fact, most kids say they would rather get to play more on a losing team than have to sit on the bench more on a winning team.

Participation rates in youth sports peak between the age of 11 and 13, then steadily decline through adolescence. The main reason that kids drop out of organized sports, research shows, is that they are no longer having fun. The other specific reasons that kids cite include a perceived lack of ability, too much pressure, and poor coaching. All of those things might understandably take some of the fun out of sport participation.

Parents are also a big part of the equation. Studies show that when parents support and encourage their kids’ sport participation that the kids enjoy the sport more, and tend to have more positive feelings about their own performance. On the other hand, when parents create pressure for the kids, it reduces their enjoyment and increases their stress about how they perform – both factors that cause dropout.

What are the implications of this research for martial arts instructors and parents?

First, when teaching kids, consider how you might make learning fun and enjoyable. This does not mean that you only do “fluffy” drills or never critique students’ performance. It does mean that you can choose to create an instructional climate in which kids are more or less inclined to learn and retain what you are teaching.

Second, consider how you can provide regular feedback to students about their progress. As an instructor, you understand the difference between effort, skill and ability. Young kids often do not. They think if they lose it is because they did not try hard enough. Without correction, they may just continue to repeat the same mistakes but with greater effort. When they continue not to do as well as they would like to do, they may conclude, they just don’t have the ability…and drop out. Young people - particularly in a competitive environment – may only gauge how well they are doing by whether they win. As an instructor, you can help kids find other ways to monitor and assess their progress and give them specific feedback so that they can focus on their performance, not just on the outcome.

Third, remember the power of specific, positive feedback. Being specific is an important part of making feedback effective. If we equally praise good and poor performance and effort, then it loses its impact. This may mean that you will have to look more actively and more closely for specific signs of improvement.

Correction will also work better when delivered along with positive feedback. Some have recommended a “sandwich” technique in which corrective feedback is embedded between two positive comments. For example, an instructor might say: “You were giving really good effort right there. Remember to keep your hips low on that move. Your timing is excellent.” In general, you can consider the ratio of positive to negative comments you make in any given class or lesson, as well as the tone and manner in which they are delivered. You might even videotape a class and count them for yourself. If they are out of balance, try to even them out a bit more.

Some research suggests that positive feedback from the instructor may be even more important for male than female students. This may be – as other research shows – because girls’ sport participation tends to be more strongly motivated by intrinsic factors – like enjoyment – than is boys’ participation, which may be driven more by needs for achievement and status.

Finally, martial arts training provides a venue for kids to learn and apply important life skills. Instructors and parents will model these lessons whether or not they intend to do it. How we handle frustration, how we treat and speak to others, and how we exercise our authority will not only affect how kids learn martial arts, but also how they navigate the challenges of youth and develop their character.

Psychology With a Positive Focus

Positive Psychology in Action



Many people think the goal of psychology is to understand what is abnormal and to "fix" mental problems. Those issues certainly have gotten a lot of attention. But over the past 10-15 years, some psychological researchers have tried to balance the focus of the field. Instead of just studying depression, for example, they have begin to try to understand happiness - what it is and how certain people achieve it.

This relatively new line of inquiry has been called "Positive Psychology." It is not itself a theory or type of therapy, but more of a guiding philosophy. According to the Positive Psychology Center at the University of Pennsylvania:

"Positive Psychology has three central concerns: positive emotions, positive individual traits, and positive institutions. Understanding positive emotions entails the study of contentment with the past, happiness in the present, and hope for the future. Understanding positive individual traits consists of the study of the strengths and virtues, such as the capacity for love and work, courage, compassion, resilience, creativity, curiosity, integrity, self-knowledge, moderation, self-control, and wisdom. Understanding positive institutions entails the study of the strengths that foster better communities, such as justice, responsibility, civility, parenting, nurturance, work ethic, leadership, teamwork, purpose, and tolerance."

Developments in positive psychology have strongly influenced my thinking and work in mental skills training and applied sport psychology with combat sport athletes. I do not search relentlessly for "problems", but I seek to identify strengths and virtues within a fighter that can be used to enhance his or her performance. I may help to teach certain skills and facilitate growth and new learning - I may even offer advice or ideas for consideration - but fundamentally, the athlete must do the work and create the transformation.

Lao Tzu says in the The Tao: "It is said of a good leader that
 when the work is done, the aim fulfilled, 
the people will say, "We did this ourselves..”

Many of the greatest advances in applied sport psychology have not come from intensive study of "problem" cases, but from studies seeking to understand winners, success, and expertise. Some combat sport athletes never consider consulting with a sport psychologist because, they say, "there is nothing wrong with me." Remember the discussion of fixed vs growth mindsets? (see previous post). The BEST are always striving to improve, not just to "fix" what may or may not be broken.

Here is a practical exercise you can try: Think about your current game (in fighting, grappling, wrestling, or whatever you do) and identify two specific goals you would like to accomplish in the next three months (feel free to refer to the article on Goal Setting). Next, write down what you consider to be three of your greatest personal strengths. Then, write a plan for how you can use your strengths to help accomplish the goals you have set. Write so that the link between the strength and the goal is clear and direct.

You might also consider exploring some of your own strengths and virtues in more depth. The more you know about yourself, the better you will be as a competitor.

You may want to start by looking at the broad array of FREE tests available to you HERE.

For more information on Positive Psychology generally, I recommend visiting the Positive Psychology Center by clicking on the image below:

Perfectionists Deserve a Break…

Perfectionists Deserve a Break…

by Dr. Randy Borum

“Don’t be such a perfectionist!” Do you get tired of hearing this from coaches and teammates? Well, you may in luck. Researchers have been learning that perfectionism has a positive side too.

Over the years, research has produced some seemingly contradictory findings on perfectionism’s role in performance. While some studies show perfectionism to be a central quality of elite athletes like Olympic champions, other studies have found that perfectionism undermines athletic performance.

Attempting to understand these different results, researchers have found that perfectionism has at least two different parts (or facets) – each has somewhat different effects on performance. One facet is a positive striving for perfection, which is shown in “having high personal standards, setting exacting standards for one's performance, and striving for excellence” (Stoll, Lau, & Stoeber, In Press). The other facet has been called “self critical perfectionism,” which involves “critical self-evaluations of one's performance, concern over mistakes, and feelings of discrepancy between expectations and results” (Stoll, Lau, & Stoeber, In Press).

Studies have found that those who have a strong positive striving for perfection have a more positive mood, more endurance, better performance, less anxiety, and more confidence in competitive endeavors. But – and here’s the catch – those benefits can fizzle out for those who also possess a high degree of self critical perfectionism. That self-criticality has been linked to depression, stress, increased competitive anxiety, less confidence during competition, decreased performance, and burnout.

For the perfectionistic combat sport athlete, these findings suggest that you can keep your lofty standards, but consider cutting yourself a break when you err or fall short. If you tend toward perfectionism, work with it, not against it. Learn to control the stream of negative shouts that flow from your inner critic. Learn to learn from your mistakes, not to react to them. In competition, responding to your own mistakes with frustration, worry or anger will only distract you and undermine your confidence. Have cue words ready to quickly re-focus yourself on the strength – not the limitations – of your performance and on moving forward, not looking back. There will be plenty of time later to reflect, analyze and learn about what you could have done differently. But when someone is punching you in the face or bending your joints in unintended direction – that’s probably not the best time.

For those interested in reading more research on perfectionism and sport performance, here are some references:

M.H. Anshel and H. Mansouri, Influences of perfectionism on motor performance, affect, and causal attributions in response to critical information feedback, Journal of Sport Behavior 28 (2005), pp. 99–124.

D.M. Dunkley, D.C. Zuroff and K.R. Blankstein, Self-critical perfectionism and daily affect: Dispositional and situational influences on stress and coping, Journal of Personality and Social Psychology 84 (2003), pp. 234–252.

J.G.H. Dunn, J.K. Gotwals and J.C. Dunn, An examination of the domain specificity of perfectionism among intercollegiate student-athletes, Personality and Individual Differences 38 (2005), pp. 1439–1448.

M.W. Enns and B.J. Cox, The nature and assessment of perfectionism: A critical analysis. In: G.L. Flett and P.L. Hewitt, Editors, Perfectionism: Theory, research, and treatment, American Psychological Association, Washington, DC (2002), pp. 33–62.

A.J. Elliot and D.E. Conroy, Beyond the dichotomous model of achievement goals in sport and exercise psychology, Sport and Exercise Psychology Review 1 (2005), pp. 17–25.

G.L. Flett and P.L. Hewitt, The perils of perfectionism in sports and exercise, Current Directions in Psychological Science 14 (2005), pp. 14–18.

G.L. Flett and P.L. Hewitt, Perfectionism and maladjustment: An overview of theoretical, definitional, and treatment issues. In: G.L. Flett and P.L. Hewitt, Editors, Perfectionism: Theory, research, and treatment, American Psychological Association, Washington, DC (2002), pp. 5–13.

Hall, H. K. (2006). Perfectionism: A hallmark quality of world class performers, or a psychological impediment to athletic development?. In D. Hackfort, & G. Tenenbaum (Eds.), Essential processes for attaining peak performance (Vol. 1, pp. 178–211). Oxford, UK: Meyer & Meyer.

J. Stoeber and K. Otto, Positive conceptions of perfectionism: Approaches, evidence, challenges, Personality and Social Psychology Review 10 (2006), pp. 295–319.

Stoeber, J., Stoll, O., Pescheck, E., & Otto, K. (in press). Perfectionism and achievement goals in athletes: Relations with approach and avoidance orientations in mastery and performance goals. Psychology of Sport and Exercise.

Stoll, O., Lau, A. & Stoeber, J. (In Press). Perfectionism and performance in a new basketball training task: Does striving for perfection enhance or undermine performance?
Psychology of Sport and Exercise.

Olympic Top Ten Principles for MentalTraining

Dr. Sean McCann provided the following article for the "Mind Games" section of the USOC Olympic Coach E-Magazine. You can find the magazine HERE

The article is written for coaches, but is clearly applicable to athletes as well.

USOC SPORT PSYCHOLOGY’S “TOP TEN” GUIDING PRINCIPLES FOR MENTAL TRAINING
By Sean McCann, Ph.D., USOC Sports Psychologist

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1. Mental training can’t replace physical training and talent.

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We haven’t seen any Olympic Athlete who succeeded without doing the physical and technical work, even though we have worked with some of the most mentally talented athletes in the world. The reality is that even an exceptionally talented athlete who has not prepared well physically loses confidence and is vulnerable in competition. The best and easiest confidence is that which comes from the knowledge that you are as prepared, or more prepared, than your competitors, and that you are physically capable of a winning performance.

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2. Physical training and physical ability isn’t enough to succeed consistently.

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On the other hand, we have worked with a number of athletes whose coaches called them “the most talented athlete on the team,” yet these athletes never achieved international success. These physically gifted athletes were not able to manage the mental demands of the sport. Some athletes can’t handle the focus and discipline of training, where others can’t handle the pressure and stress of competition. If you are lacking in either of these areas, you may succeed at times, but you will not succeed consistently.

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3. A strong mind may not win you an Olympic medal, but a weak mind will lose you one.

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It is very difficult to predict that a mentally strong athlete will win an Olympic medal, due to all the factors that play into winning a medal. There are so many variables—training, health, finances, coaching to name a few—to properly account for, that success for any athlete is never certain. On the other hand, one of the easiest predictions to make is who will fail under Olympic pressure. Athletes with an obviously weak mental game virtually never win at the biggest competitions.

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4. Coaches frequently don’t know what their athletes are thinking.

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While all great coaches pay close attention to behavior of their athletes on the field of play, very few coaches have a similarly detailed knowledge of what their athletes are thinking or should be thinking. Few coaches know enough about the specific mental “demons” all athletes have, so they are often unable to intervene when they need to at competition. We have come to the conclusion that like politics or religion, it is an area many coaches are afraid to ask about. While some coaches know that “psychological factors” were the cause of an athlete failing in competition, many of these coaches are not aware of the athlete’s mental state before they compete.

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5. Thoughts impact behavior. Consistency of thinking = consistency of behavior.

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It is a simple but powerful idea that all sport behavior starts with a thought. While much of coaching focuses on making sport behavior more consistent and controllable, much less of coaching focuses on making thinking more consistent and controllable. Because of this, many coaches are surprised by not only the difference between their athletes’ practice behavior and competition behavior but that the reason for that difference is due to how their athletes are thinking. One goal of sport psychology is to understand and control the thinking process, therefore understanding and controlling behavior.

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6. Coaches often have a different view of changing technical mistakes vs. mental mistakes.

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As sport psychologists, we are optimistic about the ability to work on mental mistakes. Thus we are often surprised when coaches are willing to write off an athlete as a “choker” when they repeat mental mistakes in competition. These are often the same coaches who will work literally for years with an athlete on a repeated technical mistake. To a coach who says, “I don’t think they’ll ever do it”, we ask, “How many times have you specifically worked on changing the mental mistakes? What drills have you tried? How do you give the athlete feedback on his mental mistake? Does the athlete know exactly how she should think? Have you had this discussion?”

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7. Coaches must be involved in the mental training process.

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Historically, in sport psychology, we have heard coaches say after a strong period of training before the season “Well, now it is all mental. Now it is up to the sport psychologist!” While it is nice to feel important to a team’s success, we have learned from hard experience that it is all wrong for coaches to “outsource” mental training and sport psychology to a sport psychology consultant. We have learned that many elite coaches feel out of their comfort zone when dealing with in mental training issues, and fear asking probing questions about how an athlete thinks and feels. We have also learned to push coaches to go past their fears and get used to coaching the mental as well as the physical athlete. If coaches don’t become the prime provider of sport psychology for their teams, all kinds of teaching opportunities and chances for excellence will be missed. At worst, coaches who are unaware of their athletes’ mental skill building will coach in ways that oppose or undermine the mental skills acquired. The bottom line is that coaches must be involved in mental training for it to be successful.

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8. Sometimes it is ok to force athletes to take the time to do mental training.

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The USOC’s Sport Psychology Department’s philosophy on this topic has evolved over the past ten years. In the past, we were unwilling to say that all teams should do some form of mental training. We had been fairly passive, waiting for coaches to approach us with requests for service. Unfortunately, many of those requests came from coaches who had seen their athlete melt down in the biggest competition of their life. Obviously, it is too late at that point!Surprisingly, many coaches seem willing to accept an athlete’s reassurance, “My mental game is just fine.” Why, when you wouldn’t ask the athlete to determine if his technique is “just fine”, do you let the athlete avoid working on their mental game for years until a crisis forces them to admit they need work? At the USOC, we are now quite comfortable pushing athletes into doing the mental training work, even if they don’t always see the value at first.

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9. Like any other skill, mental skills need to be measured in order to maximize performance of those skills.

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“What gets measured, gets done.” This old expression from business writer Peter Lynch is useful for coaching as well. Just as ski coaches time training runs, or basketball coaches calculate free throw shooting percentages, application of mental skills can be measured. Moreover, they MUST be measured if they are to change. Once you think of mental skills as behaviors to be measured, you can begin to use your own coaching creativity to teach, modify, and increase the use of, mental skills.

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10. Coaches need to think about their own mental skills

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Most coaches can readily see that the same skills they are teaching their athletes are also useful for their own work in coaching. With the amount of pressure coaches face, for example, the ability to manage emotions, control arousal, game plan, and simulate pressure are all useful for coaches.

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This is an excerpt from the Coaches Guide – Mental Training Manual, USOC Sport Psychology staff. This manual is available from the USOC for $24.95, call 719.866.4517 for more information.

Even Fighters Get the Blues

Even Fighters Get The Blues

By Dr. Randy Borum

'Even Fighters Get The Blues' was first run in Issue 30 of Fighters Only Magazine.

Fighters are known for their toughness. Either they have it or they develop it. They have to be tough to succeed in a sport that’s all about giving and receiving pain and dominating an opponent.

But fighters are also human, and fighting is an emotional sport. Fighters are at least as vulnerable as everyone else to experiencing depression and other psychological problems. At 6’2” and 270 lbs you can tell right away that Vincent Lucero – a professional mixed martial arts (MMA) fighter – is not a ‘weak’ dude. But when he is depressed, that is how he says he feels – “weak and pathetic”. Vince’s struggle with depression began when he was a child. At six years old, he can vividly remember wanting to die.

His childhood was rough. After authorities took young Vince away from his abusive parents, he bounced between foster homes and psychiatric hospitals. He was even abused by a foster parent who told him, “nobody cared for me or loved me, and if I said anything, nobody would care anyway.” All this before his seventh birthday. During his adolescence, he had “three ambulance rides and two helicopter rides” as a result of his multiple suicide attempts.

Even in his adulthood “the depression never left,” he says. When his first daughter was about two years old, Vince remembers calling on the phone to talk to her, “crying with a gun, thinking I’ll say bye and I’m done. But I would hear her, and she would say ‘I love you DaDa’, and I always put the gun down.”

Vince is a tough guy, with a tough disease that affects tens of millions of people every year – depression. He speaks openly about his struggle and is approached often by others who say they have endured similar challenges. One in four people in Britain who see a General Practitioner suffer from clinical depression. In the US, at least one in five people each year will have an episode of depressive illness. In some cases, the problems are obvious, but at other times people may be able to hide or cover their pain for years.

Dr. Margaret Goodman chairs the Medical Advisory Board of the Nevada State Athletic Commission. She believes that “Mental health disorders are just as important as any other health issue facing our boxers, but are frequently overlooked. Why? There is still a stigma attached to insinuating a weakness. This could not be further from the truth. Excuses come to mind like, ‘Oh, what do you expect. Of course he’s depressed, he just lost.’”

Depressive illness (or clinical depression) is different than a normal period of feeling down after being disappointed or after something bad happens. The symptoms are worse, they last longer and there are more of them. It is not caused by a weak will or personality. It is a serious health condition that can ruin relationships, careers, and lives.

Mike Tyson has publicly reported numerous bouts with depression, a condition he says he has battled all his life. Boxing great George Foreman is reported to have become severely depressed following his loss to Muhammad Ali. UFC fighter Frank Trigg, after losing his UFC 47 match against Matt Hughes, said he went into “a deep, deep downward spiral” that led to a “very severe…eight-month depression.” Even Fighters Only’s own heavyweight star Ian ‘The Machine’ Freeman has revealed that he is, in fact human, and had struggled with dark periods in his earlier years.

It may be harder sometimes to spot depression in men than in women. Studies usually show that women are more likely than men to be diagnosed with depression, but many professionals and researchers believe that men get it just as often. They suspect that men may experience and show depression differently than women do. Depressed women’s moods are often sad and they may be prone to frequent bouts of crying. The mood problems of depressed men, though, often appear in the form of irritability and anger.

Depressed men also may be more prone to have physical symptoms – unexplained fatigue, headaches, stomachaches, general soreness, pain and physical discomfort. Instead of appearing clingy or needy, depressed men tend to isolate themselves socially and try to keep their negative feelings inside. Some experts call it covert depression. One author calls it ‘Irritable Male Syndrome’.

Guys may also be more prone to cover or escape from their depression by self medicating with drugs or alcohol or even exercise. Physical exercise may help as a short-term strategy, but for some it becomes a compulsion. They cannot seem to work out hard enough or long enough, even when they are injured or their bodies are telling them to slow down.

Terrance Real, author of I Don’t Want to Talk About It: Overcoming the Secret Legacy of Male Depression says that men often harbour a hidden depression. “One of the ironies about men’s depression,” Real says, “is that the very forces that help create it prevent us from seeing it. Men are not supposed to be vulnerable. Pain is something we are to rise above.” Some see depression itself as ‘unmanly’ or associate it with feminine emotionality. As a result, friends and family may not see sadness and tears, “What you see are the footprints of depression or the defences a man is using to run from it.” According to Real, those footprints usually involve self-medication with booze or drugs, risk taking (like gambling, driving fast, or womanising), radical isolation and lashing out at others.

Eventually, depression tends to break through these fragile defences. When it does, it can be overwhelming and shocking to nearly everyone. It may look like it came out of nowhere or be thought of as just a phase. Dr. William Pollack of the Harvard Medical School says “Boys are trained in ways that make it likely they get depression later. If it doesn’t destroy their relationships sooner, it shows up by midlife. Midlife crisis is euphemism for male-based depression.”

Though studies show that about twenty percent of people will have at least one serious episode of depressive illness in their lifetime, some people are at greater risk than others. Many fighters seem to have backgrounds that are loaded with those risk factors –having been abused as a child, bad childhood relationships with their parents, childhood loss of a parent, marital / relationship problems, and low social support.

Do fighters have higher rates of depression than non-fighters? No one has studied the issue, so we do not know for sure. Some pro fighters have said that boxing, wrestling or martial arts somehow provided an outlet for them when other parts of their lives were in chaos. No doubt, the strength and resilience that got them through adversity growing up also gets them through some tough times in training and competition. Former five-time world boxing champion Johnny Tapia, who recalls trying to end his own life at least six times, says he turned to boxing as an outlet for the frustration and anger he felt from a traumatic childhood. Former middleweight boxing champion Bernard Hopkins says it bluntly: “Boxing saved my life.”

Training and fighting may help some combat sport athletes cope with their negative mood states, but when depression goes untreated, it can also interfere significantly with athletic performance. Depression can disrupt concentration and focus. It can deplete energy levels and motivation. When people are depressed, they often are plagued by negative thoughts that can seriously undermine their confidence. Sleeping and eating patterns get disrupted. Motor skills and reaction times can slow down. It is a bad deal if you are competing or preparing for a fight. Few who saw it will ever forget watching former WBC heavyweight champion Oliver McCall as he refused to fight and began weeping during his bout with Lennox Lewis.

Despite the risks, researchers say that most people with depression never get the help they need. Some cases go unrecognised, but other times people feel too ashamed to reach out for help. Without treatment, those who have one depressive episode, are much more likely to have another. The disease may get worse. Depression may take its final toll – collapsing the fighter’s spirit and casting upon the mind a seemingly boundless shadow of hopelessness. In the US, someone commits suicide every 16.2 minutes. Eight of every ten of them are men. A half million people in America and over 140,000 in England and Wales alone attempt suicide each year.

The stakes are high, but there is good reason to be hopeful. Whether or not there is a ‘cure’, depression is very treatable. Success rates exceed eighty percent. Therapy helps many people. A new generation of medications are very effective and have far fewer side effects than the early antidepressants. They are non-addictive and typically do not cause people to feel out of it, just ‘normal’.

If you think someone you coach or train with may be struggling with depression, experts encourage you to reach out. If you are worried they may be thinking about hurting themselves, they say it is OK to ask. You won’t ‘put the idea in their head’. The key, professionals say, is to listen, express your concern, and encourage them to seek treatment. Ignoring the hurt or dismissing it – for example, by saying ‘It can’t be that bad’ – or talking about your own problems just adds to the feelings of isolation. By being supportive and willing to listen, you may be the key to helping a friend or training partner win the toughest fight of his life.

This feature was written partially in response to the death of IFL fighter Jeremy Williams. A fund has been set up to help support his family to which the author donated his fee for this article.

Notes from the Author:

The family of recently deceased IFL fighter Jeremy Williams has
announced the creation of a trust fund to aid Williams' young
daughters in their time of need. The IFL has received many generous
offers of support, and would like to direct those individuals looking
to help the Williams family to this trust fund.

To donate to the Williams family trust fund, log on to PayPal and
click "send money" to childrentrust@aol.com. Creating an account is
free, and will allow those wishing to send money directly and securely
to the Williams family to do so with full confidence and speed.

Growth Mindset v. Fixed Mindset

The following comes from "mindsetonline" which you can access HERE.



What is MindSet?

Every so often a truly groundbreaking idea comes along. This is one. Mindset explains:

• Why brains and talent don’t bring success
• How they can stand in the way of it
• Why praising brains and talent doesn’t foster self-esteem and accomplishment, but jeopardizes them
• How teaching a simple idea about the brain raises grades and productivity
• What all great CEOs, parents, teachers, athletes know

Mindset is a simple idea discovered by world-renowned Stanford University psychologist Carol Dweck in decades of research on achievement and success—a simple idea that makes all the difference.

In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are simply fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success—without effort. They’re wrong.

In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment. Virtually all great people have had these qualities.

Teaching a growth mindset creates motivation and productivity in the worlds of business, education, and sports. It enhances relationships.

You can test your MindSet online by clicking HERE.

Why Should Fighters Care About Sport Psychology?

Why should fighters care about sport psychology?

Dr. Randy Borum



Lots of people have said that combat sports and other high-level competitive activities are 10% physical and 90% mental. That's probably exaggerated, and of course there is no real way to measure the relative importance, but it does suggest - at least - that your mental condition and performance are critical elements of your game.

Research conducted with Olympic and other elite athletes shows that mental or psychological factors become more important as you reach higher levels of competition. Most athletes spend much more time on physical training than on mental training, but physical conditioning usually peaks out before mental conditioning. So improving psychological skills will probably yield greater benefits for professional and amateur fighters than for those who train just for fun and fitness.

Sport psychology applies psychological methods and principles to improve sport performance. It won't magically transform a bad fighter into a great one. Its fundamental purpose is to help athletes achieve their potential. That task may require removing (or treating) psychological barriers, building psychological skills, or a combination of both. If a fighter has some psychological disorder – like depression – which is interfering with his life and competitive performance, that condition obviously should be treated. This, however, is probably the narrowest and most infrequent application of sport psychology. Most interventions are designed to address some sport-specific problem like fight night anxiety or to enhance performance.

What fighters should understand about sport psychology is that there are many interventions that have been proven in research and in the ring, but that they rarely come in the form of a "quick fix." You might perfectly demonstrate and explain a "flying armbar" to a novice grappler, but you probably would not expect him or her to execute it flawlessly after one lesson. Fighters seem to understand that physical skills require practice, but seem often to assume that psychological skills like concentration, managing arousal levels, and mental toughness should come naturally – or even that they can't be learned. Not true. They can be learned, but mastering them requires practice.

At the most basic level, there are three components of your fight performance that are affected by psychological factors – you can improve all of them: Thoughts (Cognition); Feelings (Emotion) and Physical (Somatic). Each of these affects the other in different orders at different times. A random thought like "What happens if I lose? My family and students are here. I'll be letting them down and I'll be humiliated" can almost immediately cause feelings of nervousness and anxiety, which then produce physical sensations like shaking, rapid heart beat, hyperventilation or nausea. But that's not the end of the cycle. Your mind interprets those physical symptoms as signs that your body is in danger or trouble. You begin to think: "Oh sh**, I'm going to die…or at least throw up in front of God and everybody – then die of humiliation." This, of course makes you more anxious, which makes your body react more until you've spiraled down to get yourself in a pretty bad state.

It doesn't have to start with a thought either. It may begin with some feeling – maybe a lack of confidence – or a physical sensation, like "butterflies," but if left unchecked, the cycle can easily take on a life of its own, controlling how you perform. The solution – just like fight strategy – lies in preparing for what might happen and building a skill set to respond effectively. Sport psychology interventions help fighters develop competition-related control over their thoughts, feelings, and their bodies. In a match, you will know how to direct those processes, rather than just react to them. A good fighter would never walk into the ring or cage, not having trained and just thinking "I'll see if he attacks and if, so I'll just try to counter somehow. I'll worry about that if it happens." A good fighter prepares rigorously, develops plans for as many scenarios as possible, and develops the necessary skills to execute those plans before stepping in to fight. Psychological skills require no less preparation and deserve no less attention than other aspects of conditioning.

How do we prepare to "get in front of" the problem? One approach is what I call the "theory of mutually incompatible responses." There's probably a better name for it. I'll work on that and I'll discuss the basic principle in the next post.

Why Should Fighters Care About Sport Psychology?: Part II

Why Should Fighters Care About Sport Psychology?: Part II

By Dr. Randy Borum



In my last Bulletin I discussed how thoughts, emotions, and physical condition all affect competitive performance and all affect each other. I suggested that being proactive or getting "in front of" the problem were keys to promoting a positive – rather than negative – training effect. I referred to the process of doing this as one of developing and using "mutually incompatible responses." Let me explain.

When you *direct* your thoughts, feelings, and physical condition – and you definitely can learn to do that – you are less vulnerable to negative influence than if you are just reacting. Strategically, it's like setting the pace or making an opponent fight your fight. If you are actively engaging in positive self talk, it is difficult to simultaneously entertain thoughts of losing. If you are feeling confident, it is difficult to simultaneously feel anxious. If your muscles are relaxed, they cannot also be tense. And because we know the three components are inter-related, if you have positive control over one, you can often influence the others. Psychologist Edmund Jacobson once said: "An anxious mind cannot exist in a relaxed body."

Self-Monitoring Skills

If the fighter's goal is to control his thinking, emotions and physical state, he must first learn to be aware of them. You have to know how each component is operating before you can effectively change it. There are a couple of ways get started.

Some sport psychologists recommend that you vividly recall an episode of "best" and "worst" performance (obviously, not at the same time) and begin to "get inside" those sensations and the differences between them. How well this will work for you depends a bit on how well you can do guided imagery (I will do a post on sports imagery and visualization as we go along). The exercise would go something like this:

Recall a period of peak performance, preferably one from competition, but otherwise you can use a specific sparring or training session. This should be a time when you were at the top of your game, everything was flowing naturally, and you were feeling "in the zone." Close your eyes, take three of four deep breaths from your abdomen, relax, then begin to imagine the scene.

When the images first come to mind, you might be watching it from the outside – as if watching someone else or watching yourself on a video screen. You want to work toward stepping inside yourself so that you are experiencing the scene from the inside – as if you were re-living it. Once you have set a vivid scene – noticing the details of how things look, the sounds, and the environment, begin shift your focus internally.

First, notice how your body feels. Check your muscles – where they are tense and where they are relaxed. Check your overall energy level, heartbeat and how your are breathing. Think about whether - and the extent to which - your performance felt arduous, forced, or effortful, rather than natural, effortless, and flowing.

Next, get inside your head. Assess your level of concentration and ability to focus. Also, listen to your self-talk – Be aware of the nature of what you are saying to yourself and the thoughts that are coming into your head.

Finally, check your mood – emotions – how you are feeling. Think about what word best captures your mood – elated, proud, excited, etc. Assess your confidence level – how strong is your belief in you're your skills and abilities. Also think about whether – and the extent to which – you feel in control of your thoughts, body, emotions and overall performance.

Spend about 5-10 minutes doing this exercise with a best performance scenario. Make notes to yourself on the specifics and perhaps even use some checklist or rating sheet like the one below to record you peak performance observations. Then repeat the exercise and evaluation with a worst performance scenario. Compare the differences.

Checklist of Performance States

Fought extremely well 1 2 3 4 5 6 Fought extremely poorly
Felt extremely relaxed 1 2 3 4 5 6 Felt extremely anxious
Felt extremely confident 1 2 3 4 5 6 Felt extremely unconfident
Felt in complete control 1 2 3 4 5 6 Had no control at all
Muscles were relaxed 1 2 3 4 5 6 Muscles were tense
Felt extremely energetic 1 2 3 4 5 6 Felt extremely fatigued
Self-talk was positive 1 2 3 4 5 6 Self-talk was negative
Felt extremely focused 1 2 3 4 5 6 Felt extremely unfocused
Felt effortless 1 2 3 4 5 6 Felt great effort

The point of doing this exercise is to get you notice how your body feels, how you are thinking, what you are thinking, and how you are feeling at different points in time. It is called self-monitoring, and it is a skill that can be acquired with practice. You can also begin to monitor and record these things during training so that you can identify relevant triggers or cues that affect your performance. You might keep a log that you write in briefly after every practice to describe your thoughts, feelings, and physical states what happened immediately before they occurred, how you responded, and how they affected your performance. Self awareness will help you to identify positive psychological states that you can create, develop and build and to recognize negative thoughts, feelings and states that may interfere with your performance, so that you can develop a plan to correct them.

The Psychology of Fighting

Keep Them Out of Your Head: The Psychology of Fighting

By Dr. Randy Borum



The "stare down" right before the fight – the last chance to play mind games before the leather starts to fly. No contact. No talking. But there is definitely an exchange. Each fighter trying to intimidate the other before the battle begins. Sometimes it turns ugly – witness Heath Herring's pre-fight knockout of Yoshihiro Nakao after Nakao tried to mess with Herring's head by kissing him on the lips.

Fighters use different tactics to get into their opponents' heads. During pre-fight interviews they may talk about gaps in the other one's game. They may talk trash, boast about the pain they will inflict or the speed with which they will win. Your opponent may kick down the door to get in your head, or you might leave the door open and invite him in.

Whether your opponent does it to you or you do it to yourself, having him in your head – in a nagging, negative – way is a problem. Think of it as an attack on your confidence and focus. Your belief in yourself and your ability keep your head in the fight are two of your most important skills. You have to keep your guards up.

When you are making a plan to defend against these mind games, remember that confidence and concentration are skills. Sure, some people are naturally better at it than others. But they are skills that you can train and improve upon. Like all fighting skills they get better with practice.

Confidence

Confidence is usually defined by sport psychologists as an athlete's belief in his ability to perform a desired behavior. According to researchers, confidence improves your performance in many ways. Confidence causes you to set more challenging goals for yourself; put forth greater effort; have better focus and concentration; and become less anxious in threatening situations than people who feel less sure of the abilities.

Feeling confident reduces anxiety and "negative emotions," and it promotes positive emotions, which further boost performance. Confidence also gives a fighter a boost of psychological momentum that can keep him focused on fighting to win, not just avoiding a loss. All those benefits really stack the deck in your favor when you step into the ring or cage or onto the mat.

You can be confident without being a great fighter, but it is hard to be a great fighter without being confident. How do you build and defend confidence for a fight? The first requirement is good training and conditioning. Your confidence should be based realistically on how you have performed in the past and how you have trained to perform in the upcoming fight. Self-assurance, without skill to back it up, is just false confidence.

You are more likely to feel confident in you ability to work hard for three, five-minute rounds, if you have been regularly training at high-intensity for four or five, five-minute bursts at a time. The requirements of the fight should seem easier than what you have accomplished in training.

You can draw on your past successes. Think about the people you have beaten in the past. Think about training or sparring sessions where you completely dominated your opponent. Think about how much you have accomplished in training for this fight. Even if you are selectively focusing on your best moments, your past success will provide a very credible push to your confidence.

Visualization and positive self-talk also can be powerful confidence boosters. You can rehearse in your mind a variety of situations that you may encounter with your upcoming opponent, and visualize yourself working through each of them effectively. Mental practice is not as beneficial as actual practice, but it definitely helps. It can enhance your confidence in the fight because you will have met those challenges before in your mind.

Positive self-talk will also build confidence. You might develop a list of positive fight-related self statements based on how you see your strengths and abilities. You might have some statements that relate to your preparation like "I have trained well for this fight. I have met every training goal." You may have some that relate to specific facets of your fight game, like "I'm very comfortable on the ground. I can control my opponent from my back and dominate from the top." You may have some that relate to your self-image as a winning fighter, like. "I am an explosive, hard-hitting fighter. My hands and my takedowns are extremely powerful."

Notice the words "explosive" and "powerful." These are examples of emotional cue words – you may just have a list of these kinds of words you can rehearse in your head. They are quick and easy to use and will help ramp up your intensity and bolster your confidence.

With these strategies you are protecting your confidence by taking an offensive posture. You are not just trying to get rid of the sinking feelings of doom or the nagging thoughts as they creep in. You are no longer reacting, you are directing. You mind is not waiting for input, but you are actively engaging your mind about what thoughts to think and your body about what sensations to feel. It is much harder to worry over negative thoughts, when you are rehearsing positive ones. In fact, if you are in doubt about what do to, just act the way a confident fighter would act. Behave as a confident person would, and you may find that the positive thoughts and feelings follow more easily.

Focus

By allowing your opponent to live inside your head, besides losing confidence, the other hazard is losing focus. Concentration, like confidence is a skill you can learn. We are talking about your ability to identify and keep your attention on fight-related cues, and not to be distracted by irrelevant cues.

When fighters talk trash or intentionally behave in a disrespectful way, they often are trying to throw an opponent off his mental game. The goal is to get him thinking about things that are unrelated to his fight preparation or to arouse emotions that disrupt his arousal/intensity regulation. When you allow that to happen, you let your opponent have a degree of psychological control over you.

You know what is relevant. You know your optimal zone of arousal or intensity. By actively managing the perceptions that you control, you are not as vulnerable to having your opponent tamper with them.

Concentration is not just controlled by an on/off switch. You have to use it in different ways at different times for different functions. Sport psychologist Robert Nideffer says that concentration can be more broad or narrow in scope and more internal or external in its direction. A broad-external focus might be taking in all the sights and sounds of the arena as it is "on fire" before the fight. A narrow-external focus might be watching your opponent's hands. A broad-internal focus might be a "gut check" reflection on how you are feeling before the fight. A narrow-internal focus might be feeling the muscular tension in your shoulders and neck or hearing the voice that says: "You're going to lose."

Before and during a fight you will be constantly moving between different levels of concentration. As you wait backstage, you may be strategizing about how you plan to show a high level of aggression early in the fight (broad-internal). As you move around the ring during the fighter introductions, you may be visualizing the initial fight contact (narrow-internal).

This description may make concentration sound like a lot of work. In truth, with practice, your head will go to the right place at the right time and filter out the stuff that does not matter. You will be in the present, not thinking about what just happened or what is going to happen. This is the feeling of flow or being "in the zone." You are executing flawlessly, without consciously thinking about the steps, and without analyzing your performance. But it does take practice.

The visualization and self-talk strategies already mentioned can also be helpful here. For example, if you are hearing your opponent's trash talk, you might say to yourself: "That doesn't have anything to do with this fight. He's trying to distract me, so that must mean he's worried about pitting his skills against mine." You might also use your cue words. You might visualize yourself being calm and relaxed while you opponent throws a verbal fit or does something else in the ring or cage that is likely to distract you. You mentally rehearse staying focused.

Another drill you can use to improve distraction control during a fight is to intentionally use distracters during training. You might get a recording of a crowd – maybe cheering, maybe booing – or even get a group of other people from your school to watch and to yell. Another trick is to play irritating music or sounds very loudly during training. If you are having trouble thinking of any, National Public Radio has "The Annoying Music Show" that features some of the worst music ever recorded. After two rounds of Alvin and the Chipmunks or vomiting sounds or babies crying, a booing crowd or loudmouth fighter might not seem so bad.

We often use music to pump us up when we train. This exercise helps us perform when the environment around us is antagonizing. If you want to throw in an extra twist, you can designate a corner person to communicate with you through the distraction. Maybe see how well you can attend through the interference. You might try this first with high-intensity pad work, then work up to doing it during full-speed sparring.

When you take charge of your mind, it is tough for an opponent to get inside your head. Keep your confidence high, stay focused, and fight hard.



This article appears in Issue #2 of "Mixed Martial Arts Authority" Magazine
www.mmapublications.com
MySpace.com/mmapublications

Keeping Your Head in the Game

Keeping Your Head in the Game

By Dr. Randy Borum



As you walk out, the music is blaring. Hundreds, maybe thousands of spectators are screaming. Colored lights are flashing and darting around the arena. Sights, sounds, sensations…..distractions. How do you keep your head in the game when there is so much going on around you?

Focus is an important part of your fight game. You need it stay on plan, to find openings, to anticipate your opponent's action, to get out of bad situations, and to hear your corner. If you get distracted in the middle of a fight, you might wake up asking the fight doctor "Who won?".

The human brain manages lots of sensory input all the time. Right now, your eyes are moving as you read the words on the page; your fingers are feeling the texture of the magazine you are holding; your body is making contact with the surface on which you are sitting; there are sights and sounds around you that are unrelated to this article. Yet you manage to read and comprehend these words. Your brain has figured out how to filter out the stuff that does not matter at this moment, and to attend to what is important.

You can learn to improve your focus, to control distractions and - as a result – probably fight better in competition. The first step is to figure out where you want to focus at different points in the match. At any given time, the direction of your focus may be more internal or external and the scope of your attention may be more narrow or broad according to Robert Nideffer, a leading U.S. sport psychologist.

When your attention is internal, you are focused on thoughts and sensations "on the inside." Broadly, you may be running through strategy in your head, or more narrowly you may be tuned into your muscle tension or heart rate or thoughts like "My grip is giving out. I'm about to lose this choke."

When your attention is external, you are focused on the sights and sounds in the environment around you. It may be broadly targeted on the noisy, busily-lit arena, or more narrowly focused on your opponent's hip movement as you look for cues to his next move.

Think about the different facets and phases of your fight performance and which dimension of attention fits best. Generally speaking, you probably should save most of your internal focus for backstage and pre-fight preparation and keep a predominantly external focus during the fight itself. Effective concentration requires energy. You will be more efficient when you plan ahead for where and how to focus.

But what about the distractions? The second step is to identify the sources and types of distraction that are most likely to give you trouble. These predictable distractors affect different fighters in different ways. Some fighters may be sidetracked by the cheers or boos from the crowd. Others may be thrown-off by an opponent's antics. But if you can tag them in advance, you can prepare for them. Your overall distraction management strategy will include techniques for changing both what you attend to and how you interpret or react to it. You may not be able to control the spectators' comments, for example, but you can learn to mostly filter them out and to keep them from affecting you emotionally. That is the next step - learning to manage the distractions. Here are a few suggestions:

Develop a Pre-Fight Routine: It almost always helps to have a plan. Planning out what you are going to do in a given period before the fight can help keep you focused. Your mind is less likely to wander or get snarled in distraction if you are following a specific routine. Plan what you are going to do backstage, in the walkout, during introductions, and as you come out for the fight itself. That may involve listening to certain music, doing relaxation exercises, pummeling, mitt work, rub-downs – whatever works for you. Have a routine, run through it in your head several times, then follow it before the fight.

Use Cue Words to Redirect Your Attention: If you get slightly off-track, using "cue words" can often get your head back in the game. A cue word is a simple one-word instruction that interrupts the distraction and signals your brain back to the present. It should be simple, direct, and consistent with your fight plan. You might use words like "focus" or "present" or "now" or "on plan" – experiment during your training sessions to see what kind of cue words work best for you in different situations.

Cue words are particularly helpful if you catch yourself in a narrow-internal attentional state. Apart from the outside sights and sounds of the fight show, your own thoughts or self-talk can sometimes be a source of distraction. Usually it is because you start thinking about something that has already happened – like a mistake you made – or something that might happen in the future – like "I'm gassing. I'm going to lose." Cue words can help redirect you to the present and get your mental game back on track.

Practice With Distractions: Once you have identified your likely sources of distraction, incorporate them systematically into your training. That's right. Embrace what bothers you most. As you do, you will "habituate" to the distraction so that you are less likely to attend to it and you can practice controlling your negative reactions when they do creep in.

If crowd noises distract you, play a loud recording of crowd noises while you train and spar. Better yet, maybe add some of your team members to gather around and yell stuff at you at the same time. If lights distract you, then train with flashing, bright, or colored lights. If you feel yourself getting annoyed by them, you can immediately redirect your focus using cue words.

Expect the Unexpected: You can and should plan for the distractions that you think will happen, but sometimes the unexpected event can send us into a spiral if we are not prepared to handle it. Maybe, when you start to bang, you discover your opponent hits harder than you thought or has a better take down than you anticipated. Maybe he unexpectedly rocks you with a strike that seemed to come out of nowhere. That kind of distraction can undermine your confidence and hurt your performance if you give it any air time in your head.

You can prepare for the unexpected, by building unpredictable distractions into your training and sparring. Some unexpected events will occur naturally, of course. Use these as opportunities. But also work with a coach or training partner to use distractions that you do not know about specifically in advance. As with the planned distractions, you can use lights and sounds and reactions from other people. You also can use physical distractions. For example, while you are sparring, have an extra training partner who may be throwing light strikes from the back or side. When you are on the ground, a third training buddy may poke at you with a 16 oz. glove on a pole or a pugil stick. Your task is to maintain your composure, to continue to breathe, and to redirect your focus.

You can train your mind to filter out a lot of unnecessary input, and you can discipline yourself to stay focused in the present. Practice these skills, and do what works for you to keep your head in the fight.



This article appears in MMA Sports Magazine (Issue #5)
www.mmasportsmag.com
MySpace.com/fightzone

Fight News Unlimited Interview with Dr. Randy Borum

AN INTERVIEW WITH RANDY BORUM ON THE MENTAL ASPECTS OF FIGHTING:
Fight News Unlimited



FNU: How important is psychology for an athlete, especially a fighter?

RANDY: Many of the best combat sport trainers and athletes have said that 10-20% of success in those sports comes from physical factors and 80-90% comes from mental factors. Pat Miletich said it about MMA. Freddie Roach said it about boxing, and Dan Gable said it about wrestling. In reality, there's no way to precisely measure these things, but it does all point to the fact that psychological factors are critical for effective fight sport performance. It may be particularly important at the elite levels because fighters are already matched up on size, experience and skill. Sport psychology won't magically transform a bad fighter into a great one, but it can help most fighters to achieve their potential.

FNU: How does a fighter maximize his or her psychological approach to prepare for a fight?

RANDY: It's interesting that most fighters will tell you that mental skills are the most important, but in their own training, they spend nearly all of their time on physical training and very little on enhancing mental skills – even though physical conditioning usually peaks out before mental conditioning. Maybe that's because some don't realize that psychological skills can be trained and developed. They don't have to come naturally.

FNU: What happens in the brain when a fighter gets psyched up or psyched out and why?

RANDY: Well, the brain controls all behavior. And basically there are three behavioral components of your fight performance that are affected by psychological factors: Thoughts (Cognition); Feelings (Emotion) and Physical (Somatic).

Whether and when a fighter gets psyched up or psyched out depends largely on what's happening with his thoughts, feelings and physical responses. Each of those factors can affect the others in different orders at different times. A negative thought like "I'm gassing- I won't make it to the end of the round" may lead to feeling discouraged and having physical sensations of fatigue. On the other hand, rehearsing confident thoughts like "I am strong and powerful and completely prepared for this match" may lead to feelings of excitement, which produce physical sensations of energy.

The solution – just like fight strategy – lies in preparing for what might happen and building a skill set to respond effectively.

FNU: What is your background and what kind of consulting have you done with MMA fighters or boxers?

RANDY: I am a Professor at the University of South Florida where I teach and do research on violence and terrorism. I have a doctoral degree in clinical psychology. I am a licensed and board-certified psychologist and have been recognized as a "Certified Sport Psychologist" by the National Institute of Sports. For several years, I was a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), and I did some strength coaching for my University's Boxing Team back when it was active. I was a police officer for a while before I was a psychologist and I began studying sport psychology and motor behavior principles back in the mid 1980s to help understand how they might be applied to help police officers perform well (mentally) in high-stress, high-risk situations.

Apart from the writing I do for MMA magazines, I do a very limited amount of performance enhancement consulting with combat sport athletes – mainly pro MMA fighters, but a few boxers as well. The issues range from managing pre-fight jitters, to confidence building, to managing distractions, to visualization and other related issues.

FNU: What kind of pieces have you written about the psychology of fighting?

RANDY: I have written articles for Ultimate Grappling Magazine, Tapout Magazine, MMA Sports, MMA Authority and I do a column for FightZone magazine, which is a sport psychology column focusing exclusively on combat sports. The articles have provided information about how to assess your own mental skills, improving focus, building confidence, developing mental toughness, keeping your opponent from getting inside your head, psychological fight preparation and even depression.

FNU: How should a fighter adjust his thinking after a loss?

RANDY: In my experience, the best fighters don't ruminate over the loss or repeatedly beat themselves up over it. They develop an explanation that makes sense to them about "what happened" – then they figure out what they need to work on to keep that from happening again; they make a plan to do it; and they follow through. Some fighters develop an explanation of the loss that works for them, but that others may see as an "excuse." Allowing yourself to wallow in a loss will sap your energy and undermine your confidence. Losing a fight doesn't make a fighter a "loser."

When bouncing back from a loss, what I've seen work for most is to accept the loss, keep their confidence up, and develop specific, measurable goals they want to achieve in moving forward. They then get swiftly to the task of working to achieve them. Looking forward works better than continuing to look back.

FNU: What is the best advice you could give someone trying to focus before a match?

RANDY: That depends. The best approach for a fighter to prepare psychologically for a match has to be tailored to that individual's needs. In general, though, some common factors seem to be setting challenging and measurable goals, monitoring mental performance in your training log, and making necessary adjustments to build the skills you need and to remove any barriers to optimal performance. For fight-day preparation, many fighters find it helpful to structure their day in advance, do some exercises to get them in a very positive state of mind, then to monitor and adjust their level of emotional intensity or arousal through the day so they're feeling good at the start of first round.

I guess my general advice would be to set and follow a schedule for the day. Keep your thoughts positively focused, using positive self-talk. Try not to allow the "what ifs" to creep in. Drown them out with your confidence. As you get closer to the fight, you will narrow the focus of your thoughts and mental images toward the beginning of the fight. Also do a gut check on your arousal level. You want to achieve your optimal state as the fight starts. If you are too revved-up, then do some breathing and relaxation exercises to settle down. If you are feeling drained or lethargic, then get your body moving or listen to some motivational music to kick it up a notch.

FNU: What role do visualization and positive reinforcement play in a fighter's development?

RANDY: Fighters use visualization in different ways. One way is to use it for mental practice. When you are first learning a technique you can do hundreds of repetitions of it in your head even if you're not able to do as many in training. Physical practice works best, of course, but mental practice works too – particularly when you are imagining yourself actually performing the task, not just watching yourself do it "from the outside." Research shows that that mentally rehearsing a physical skill activates the same neural pathways as when you actually perform that task. Another way to use visualization is for specific fight preparation. You can visualize yourself fighting a particular opponent – performing exactly the way you want to and successfully defending against his attacks. Psychologically, you are building a history of having successfully done it before, which boosts your confidence.

FNU: Are there any mental exercises a fighter or athlete can do to prep for competition?

RANDY: Absolutely. Like anything else, though, developing mental skills take practice. Certain exercises are pretty fundamental like progressive relaxation, positive self-talk and imagery (visualization). Other exercises depend on the individual fighter's needs and capacities. We can often get pretty creative in helping to build psychological skills for competition.

FNU: Do you think psychology is under appreciated in sports? In fighting?

RANDY: Sport psychology, as a field, is definitely growing. Psychologists have been studying sport performance since the late 1800s, but they really didn't begin performance consulting with athletes until the 1960s. The U.S. Olympic Committee only hired its first full-time sports psychologist in 1985.

As for its application to fighting and combat sports, I don't necessarily think the importance of psychology is underappreciated, but it certainly is not used as systematically or as effectively as it could be. With FILA's recent recognition of grappling and the explosive growth of Mixed Martial Arts in particular, I hope there is an opportunity to make sport psychology a regular part of combat sport training. A number of MMA fighters, professional boxers, and Olympic wrestlers and judoists have consulted with sport psychologists over the years, but most have not.

FNU: What is your ultimate goal in psychology?

RANDY: Well… in advancing sport psychology for combat sports, I don't have a specific "ultimate goal" in mind. I do the writing and work I do in this area mostly because I love the sport and I enjoy helping fighters achieve their potential. I'm not trying to build an empire or even a cottage industry. What I have been doing is just trying to share information and ideas about how psychological principles might contribute to combat sport training. As I said, I think that people know the mental side of the game is important, and they may even know how to discipline themselves and be tough, but they don't necessarily know how to assess and build a mental skill set to complement the strength, conditioning and fighting skills. Some don't even know that factors like concentration, confidence, relaxation, and mental toughness are skills that can be learned, practiced and developed. So I guess my goal is get more fighters and trainers to think systematically about their mental game in the same way that they think about fighting skills, conditioning and nutrition as parts of the big picture. Many elite-level fighters or fight camps have a strength and conditioning coach or a sport nutritionist that they consult with – but how many have a sport psychologist? Sure - psychologists can help people who are depressed or who have serious psychological problems, but those with an understanding of sport psychology can also do so much more – not just to provide treatment, but to enhance performance and to take their fight game to the next level.

FNU: What's been your best moment in the field?

RANDY: I don't know that I can identify a single moment, but I always find it to be incredibly rewarding when I can consult with a fighter who is genuinely interested in improving his game or who is struggling with a particular problem that is holding him back – then he follows through on what we discussed and comes back to say: "That really worked" or "That was really helpful." This is one of the few things I do professionally where I get feedback at the individual level. For me, those are probably the best moments.

FNU: What was your toughest moment?

RANDY: It can be really tough hearing people struggling with serious depression or other emotional problems…their feelings of hopelessness ….hearing about the horrific childhood or life experiences that they had to endure – things no child so have to go through. I am constantly amazed, however, at the personal strength and resilience that people find within themselves, in their faith, or through support from others that help them overcome incredible adversity

FNU: What makes a fighter's mentality different than any other athlete?

RANDY: That's a really interesting question. I don't know that there is any "right" answer or that the answer is necessarily the same for all fighters. Many of the skills are similar, but they have to be applied differently. For example, focus is important both in tennis and in fighting, but how you focus and where you focus and the timing of that focus and the nature of the distractions are very different for each sport. One factor that I think is somewhat unique to MMA is the very personal and physical nature of the battle for dominance. It is one of the only sports I can think of where people typically lose because they are hurting so badly they have to quit or because they have been pummeled so badly a referee has to stop it. People get injured in a lot of sports, but those injuries are incidental. In MMA it's not a part of the game, it is the game. So one of the things that is different about an MMA fighter's mentality is that he or she has to develop an adaptive way to respond – cognitively, emotionally and physically – to the fact that they have an opponent who in most cases is trying to hurt them. Different fighters develop that adaptation in different ways, but you really have to find a way to deal with it as a sport or professional exchange, not just as a bar fight.

FNU: What can trainers and coaches learn from having a better understanding of psychology?

RANDY: I think this is really where sport psychology has such great potential to be infused into combat sport training. If the coaches and trainers recognize the value, they can use it, and they can make sure it is given proper time and priority in the training regimen.

There was a survey done several years ago of wrestling coaches in which nearly all of them rated mental skills as being highly important, but very few of them felt like they knew how to teach them. I think coaches and trainers can benefit from sport psychology in two ways. First, they can apply the principles to their coaching of each athlete–to understand his learning style, to better understand what motivates him and how to help him achieve his goals. Second, they can use knowledge of sport psychology to assess their fighters' mental skill profile, so that they understand the strengths and weaknesses in the mental game and integrate that into training in the same way they do with the fight skills.

FNU: Anything else you want to add?

RANDY: Just to thank you for your interest applying psychology to combat sports and for giving me an opportunity to share some information. I am not trying to step on toes or launch the next big thing – just offering some ideas for consideration. I would welcome any thoughts from fighters out there about how these ideas do or do not fit with their experiences or whether they make sense from their perspective. I'd like to think we're all learning together.

In Defense of MMA

Some of you have read Professor Gordon Marino's article and other editorials on MMA published recently in the Wall Street Journal.

I sent the following response to the WSJ. They chose not to publish it, but I post it here for you perusal and comment:

In his article: "In the Fray: If Birds Were Doing It, It Would Be Banned," Professor Gordon Marino proffers a seemingly ethical indictment against the sport of Mixed Martial Arts (MMA). While citing research suggesting that the risk of severe head trauma in considerably less in MMA bouts than in the widely accepted sport of boxing, Marino argues that "injury risk may not be the best indicator of the level of violence in a sport." He concludes by asserting that "Instead of asking if mixed martial arts is a sport, it might be more useful to ponder whether it is a sport that ennobles or imbrutes participants and fans."

As I understand his argument, it is the "violence" within the sport - by whatever definition he finds acceptable- to which he objects. Whether or not injury risk is the best measure of violence in a contact sport, it certainly is a relevant one to consider from a public health perspective. The study on injury to which he refers found that the overall injury rate in MMA bouts is comparable to that found in other contact sports (not just fighting sports) and that knockouts occur only about half as often in MMA as they do in boxing.

Brain injury is arguably the most serious type of contact sport injury. Yet some studies have found that NFL body hits have a greater force impact on the brain than do punches from professional boxers, let alone MMA athletes. The one-pound gloves used by boxers protect the puncher, not the one being punched. In fact, the heavier gloves (as opposed to the usual 4 oz. MMA gloves) allow the punch to carry even greater force, potentially causing greater trauma to the brain. That fact, combined with differing rule structures between pro boxing and MMA, may make MMA a safer sport in many ways, at least with regard to brain trauma.

While numerous boxing-related deaths have occurred over the years, there are no known deaths arising from MMA-related injury. Death, of course, may not be the best indicator of the level of violence in a sport. I do not know that we can all agree on a specific definition of violence, but I suspect that many would acknowledge some distinction between antisocial and prosocial forms of aggression. Contact sports have generally been regarded as manifestations of prosocial – or at least not antisocial – aggression.

MMA is now well-regulated in the U.S. The athlete-participants are not the barroom brawlers of the early "Toughman" competition. There are rules and weight classes and athletic commission safety regulations. No promotions to my knowledge permit – as Marino's note implies - strikes to the throat and head kicks when a fighter is on the mat. If Professor Marino or others want to argue against all sport contact on a public health or humanitarian basis, I may disagree, but I would at least see the integrity of that position. I do not, however, know of any evidence to suggest that MMA "imbrutes" participants or fans any more than boxing or even sports where contact is central or common, such as football, hockey, or basketball or of evidence that any of these sports necessarily have an ennobling effect.

Dr. Randy Borum is a Professor and violence researcher at the University of South Florida.

Assessing Your Mental Game

The Winning Edge (FightZone - April/2007)

Assessing Your Mental Game

By Dr. Randy Borum



How is your mental game? The world's greatest athletes are constantly assessing themselves and examining every facet of their game, looking for ways to improve. This is a big part of what keeps them at the top of their sport.

Each day offers a new opportunity for you to grow as a fighter and to advance your skills – not just your cardio, strength and physical skills, but your mental skills as well. In the previous issue of FightZone, we identified six key mental/psychological skills that are necessary for effective fight performance. Let's take another look at this skill set. Ask yourself a couple of questions about each one to determine which are your strengths and which (if any) are areas in which you need to improve.

Arousal Management:

Before a fight, do you often get jitters that interfere with your performance?
In competition, do you "gas" early, even though your cardio is good?
Do you ever feel sluggish before training or like you are "not into it" on fight day?
When you get tense, anxious or nervous before or during a fight can you quickly and easily calm yourself down?

Confidence Building:

Do you question whether you should be fighting or competing at the level you are now?
Do you sometimes feel like you have lost a fight before you even step into the ring/cage or onto the mat?
Do you quickly lose confidence in yourself as soon as something bad happens to you in a fight?
Is it very difficult for you to "bounce back" from a loss?

Positive Self-Talk:

Do you plan your self-talk or just listen to whatever your mind says at any given moment?
Do you frequently have arguments in your head to get yourself motivated on "on track"?
Are you frequently bothered by intrusive negative thoughts about your performance (e.g., that you are not doing things right, that you are doing badly, or that you will lose)

Focus/Concentration:

Are you easily distracted by sights and sounds around you or by the crowd's responses during a fight?
Does your opponent score on you at times when you happen to be inside your own head?
Can you consistently hear your corner and filter out other sounds and voices?
Do you sometimes have trouble keeping your head in the game during training, sparring, or competition?

Visualization/Imagery:

Do you regularly practice or rehearse physical skills inside your head?
Does all your visualization involve you successfully performing the task?
When you are visualizing or imagining, can you develop clear pictures in your mind and easily shift between watching "from the outside" and "from the inside"?
When you are visualizing from the inside, do you fully attend to thoughts and feelings as well as what you "see"?

Goal Setting:

Do you know how to set measurable goals?
Do you set, measure, and record (write down) achievable goals for every training session and for every pre-fight preparation?
Do you use both performance goals and outcome goals?
Do you incorporate mental/psychological skill goals into your written training plan?

This is not a quiz from a fashion magazine, so you won't just add up the number of "yes" answers to get a score and determine that your Fighter Type is "Zucchini." Seriously, think about your answers and where you can make the biggest difference in your fight game. Maybe even talk it out with your instructor or coach. Mental and psychological skills tend to have the greatest performance impact at elite levels of competition (where opponents' skills tend to be more evenly matched), but any fighter can build on these skills to notch his or her game up to the next level.

MMA Sport Psychology Research Study

MMA Sport Psychology Research Study

For those who have not yet have the privilege of meeting them, I'd like to introduce two sport psychology colleagues – Drs. Ted Butryn and Matt Masucci. They are professors at San Jose State University and are currently working on one of the first ever MMA sport psychology research studies. These guys are the "real deal" and are really trying to support the sport and help fighters learn to amp up their mental game. We need more sport psychology research focusing on MMA. Ted and Matt are helping to pioneer this effort. Please consider giving them a few minutes of your time. I have included below some information on their study and how you can help. If you are not a fighter, but want to support the study, perhaps you could let someone else know or repost this message. Thanks for your support - Randy



Mixed Martial Artists,

My colleague and I are professors in the Department of Kinesiology at San Jose State University, and we are conducting an ongoing sport psychology study on pro MMA fighters. We are interested in the stressors faced by MMA athletes, and how they cope with stress in their matches, as well as during training. We are obviously in a "hotbed" of MMA camps here in San Jose, but we are trying to include fighters from across the US and Canada in the study. The research consists of a basic interview protocol modeled after many studies on coping in various sports. All interviews are anonymous, and last approximately 20-30+ minutes. Interviews can be done in person (if local) or by phone. The criteria for this phase of the study are: 1) Male or Female at least 18 years of age, and 2) At least one professional MMA fight on your record.

The preliminary results of the first several fighter interviews were presented at the largest Sport Psychology conference in North America last September, and we hope the final published results will be of use to academics, coaches, and fighters. This is one of the first "mental performance" studies of its kind on MMA, so we are excited about interviewing a variety of fighters, and then giving results back to coaches and fighters.

We are available anytime to do the interviews. If you are interested in being part of this study on coping and MMA, you can send us a message through MySpace HERE or contact either of us at the email or number below:

Dr. Ted Butryn
Associate Professor of Sport Psychology & Sociology
San José State University
Email: tbutryn1@kin.sjsu.edu
Phone: (408) 924-3068

Dr. Matt Masucci
Assistant Professor of Interdisciplinary Sport Studies
San José State University
Email: mmasucci@kin.sjsu.edu
Phone: (408) 924-3068

www.sjsu.edu/faculty/masucci/mmaparticipation.html

Thanks for the help, and we look forward to hearing from you!

Ted Butryn, PhD
Associate Professor of Sport Psychology & Sociology

Matt Masucci, PhD
Assistant Professor of Interdisciplinary Studies

Inside the Heart & Mind of a Champion

Inside the Mind and Heart of a Champion: An Interview with Sean Sherk

By Dr. Randy Borum

Dan Gable, the famed wrestling coach and Olympic Gold medalist once said: "Raising your level of performance requires a proper mentality and meaning from within. This gives you the ability and drive to work on the things necessary to go to a higher level. When people ask me how to raise their level of performance, the first thing I ask is, How important is it to you?"

Part of what makes Mixed Marital Arts (MMA) such an exciting and dynamic sport is that there are so many different ways to win. This is true of technique, but also of mindset. The "proper mentality and meaning from within" is not the same for every fighter. Focusing on your goals and your motivation can get you through the rough spots on the journey, but everyone has to find their own path. Some take a philosophical approach. Some take a professional approach, seeing fights as "just another day at the office." Some are driven by family honor, while others are motivated by a personal commitment to excellence.

One approach is just to "gut it out." To be tough, determined and persistent. To rely on the power of your own will and the strength of your commitment. To accept that pain and adversity are part of the journey, and that the way to get through is to suck it up, drive on, and never quit. Few fighters in MMA today embody that work ethic better than UFC Lightweight Champion Sean Sherk.

Sherk is no newcomer to combat sports. He began wrestling competitively when he was 7 years old and racked up more than 400 matches over an 11 year period. In the 1990s he got into martial arts, and in 1999 entered the competitive world of MMA. He has since fought in most of the sport's major promotions. In October of 2006 – after a five-round, all-out battle with Kenny Florian - Sherk emerged victorious as the UFC Lightweight World Champion.

Turns out that a week before that championship bout, Sherk suffered a serious tear in his rotator cuff. He knew it before the fight and trained through considerable pain, but he was determined not to let it get in the way of his dream. He fought…and won.

Now, after having surgery for the shoulder injury and allowing time for recovery, Sean is ready to return to the Octagon for his first title defense. This July Sherk faces the incredibly tough Hermes Franca who is just coming off a January UFC win over Spencer Fisher. Sean spoke with us about his recovery and his mental preparation for this fight.



You are well known for your hardcore physical conditioning – when you are preparing for a fight, you're in the gym 3 times a day, 6 days a week – but how important is the mental aspect of the MMA game?

I think the mental aspect is just as important as the physical aspect because mentally you have to be a really, really tough person to endure training six days a week and the diet for 12 weeks …and when you get in the cage you obviously got to be mentally tough so that you're prepared to fight

This July you are scheduled to fight Hermes Franca in your first UFC Lightweight title defense, is that right?

Yes.

What are you doing mentally to prepare yourself for this fight?

Right now, I'm still 14 weeks out, so my training right now is for maintenance. I have not really stepped up my hard, hardcore workouts yet – About 4 days a week for an hour a day is maintenance for me so I haven't really started yet, right now I'm mostly just trying to get my shoulder ready because I'm coming off a shoulder surgery, so that when I start my hardcore training, my shoulder is ready to go. The mental stuff is probably not going to start for another four weeks.

Does your mental preparation vary with different upcoming opponents?

No I think it's pretty much always the same. I'm always a pretty intense dude. I've never taken an opponent lightly, so I never trained lightly for any fight. Mentally – like I said before – I just train like a maniac and diet – there's no such thing as days off. It doesn't matter if it's your birthday, Christmas, Easter. It doesn't matter. You train regardless. It takes a different kind of person to be able to do that.

What kind of things do you do to relax your mind and body – progressive relaxation exercises, meditation, yoga – anything like that?

Right now the only thing I do to relax is to sit down and watch TV. I don't really have any hobbies or anything of that nature. I just try to sit down relax, watch TV and {get my mind away from the fight game whenever I can.

Quite a few fighters have said that "visualization" is a big part of their mental preparation. How – if at all – do you use visualization or mental practice in your own training?

I use it a lot during training. For one, obviously, if I get put in a position where I don't know how to get out of it. I'll figure out how to get out of it after class is over. Then I'll visualize myself getting out of the position over, and over so if I am in that position again I know how to get out of it immediately without even having drilled it but just a few times. I also visualize before a fight by putting myself in different situations mentally. Whatever my opponent's going to do to me – escaping mounts, avoiding takedowns, boxing, so I visualize that type of stuff as well. I think for the most part visualization is good for training the mind. You train the body to do all this stuff and I think it's good to train the mind as well using repetition in your head.

A lot of fighters, even at the elite level, still sometimes get the jitters. How do you handle those?

I get the jitters every time. I've never had a wrestling match or a fight, regardless of how tough or how easy the opponent, where I don't get nerverus every single time. I think that's a good thing, though. When I start not getting nervous, it's not going to be a good thing. Nerves can make you or nerves can break you. I think in my case, they make me. They make me perform better. So it sucks to get nervous before a fight, but it's something that's kind of a necessity. It's part of the deal.

I read an interview with you in which you said that you were a fan of famed wrestling coach Dan Gable. What do you think of his idea about the importance of building mental toughness?

The mental toughness goes back to the training and all that. You have to be mentally tough to work yourself the way the best fighters work ourselves every single day. You train every day, six days a week, no breaks. You're dieting 24/7. I mean fighting is a 24 houra day, 7 day a week commitment. There's no breaks. There's no "off days." There's no "Hey I'm going to go to the bar and have a couple of drinks" or "I'm going to sleep in today." You have got to be ready to go all the time. When you show up at the gym you have to be ready to train. You can't just go up there and hang out with your buddies and talk, then say "I'm going home now." You've got to show up and you've got to be ready to work out. For me, I've got about 5 or 6 really good training partners that are there for me every single day. When I show up at the gym, their goal is to beat the shit out of me to be honest with you. That's what they want to do. They want to push me. They want to make me better. They want to {test} me every single day. If I show up and I'm not mentally tough or I'm not mentally prepared to deal with that day, I'm going to have a very, very bad day and I'm probably not going to sleep that night. So mental toughness is just really important in training and in a fight too. You have got to be ready to go to war when you go into a fight. There's no such thing as quit.


How important is it to have a pre-fight routine and what do you think should be included?

I think having a fight day routine is really important for me. That's all part of getting in the zone. You have got to get yourself mentally and physically ready. At that point in time, that close to a fight, physically the work is done. That's when the mental aspect starts to take place. You have to get yourself mentally ready for your fight. The physical work is done. So I have a routine. I do things a certain way, and I want things done a certain way. I want to rest and train at certain times. I want to eat at certain times. Basically, on fight day I lock myself in my room and I watch fight videos of my opponent all day long. I write down my game plan. I write down everything everything he does. That's when I really do a lot of visualization all day long – that's all I do. Watch my opponent's fight videos. Break down all of that stuff so I can visualize point by point by point so when I get in there I feel like I've already fought the guy before.

A few months back you had surgery for a shoulder injury, right? How has your recovery affected your fight preparation?

Recovery has gone real, real good. I'm far ahead of schedule. Doctor told me it was going to be 6-9 months before I could even train. He said "You're looking at a year before you can fight." I was back on the mat within 10 weeks wrestling and I was doing pads within 6 weeks, but not with my bad arm. I started training pretty much right away just by doing body or head movement. I never really took any time off. As far as recovery, I have 2-3 hours of rehab every single day – massage, acupuncture, chiropractic, machines – all kinds of different stuff – everything I can do for it . So – recovery is doing awesome. Right now, my shoulder feels better than I've ever felt before.


What role does confidence play for a professional MMA fighter?

I think you have to have some kind of confidence. If you go in there and you have no confidence at all, you might fight a little bit scared and that can affect the way you perform. I think that comes back into nerves. I think the reason that myself and a lot of fighters get nervous before a fight is because they have a little bit of doubt. I think it's that little bit of doubt that you have that is going to help you excel when you fight, if you know how to use it properly

Have you ever lost confidence in your own skills or ability to win?

Man, I don't know. I don't think so. I don't recall myself at any point in time… maybe during training I might have. You have a bad day during training and you're like "Aww man, what am I doing. I'm going to get killed." So, I've had bad days and I know everybody else has had bad days. I think if you have a bad day in training you might start second guessing yourself a little bit. But like I said, for me, if I have a bad day in the gym, I don't sleep that night, man. I sit up and stare at the ceiling all night long because I'm frustrated and I'm pissed off. But I've never had two bad days in a row. If I have a bad day, I come back twice as hard the next day and I make up for what I did the previous day.

How do you think emotions affect a fighter's performance?

Again, that comes down to how you use it. If you are able to use it to your advantage, I think it's going to help you excel, but if you don't know how to use it to your advantage, You're not going to excel. I know a lot of guys that are "game day fighters." Guys that are ok in the gym and then when they step in the cage, they fight like they have never fought or trained before. Then I know guys that are animals in the gym and then as soon as you step in the cage, they can't perform worth a shit. So, I think that all comes down to emotions and being able to use them to your advantage.

What is one lesson on psychological preparation that you have learned from your years of experience in competition that you wish you had learned earlier in your career?

I guess when I was younger I didn't use as much. I didn't have as much knowledge when I was younger. I didn't know how to use psychological or mental preparation as much as now. Now I focus on it a lot, and I think it's a big attribute to have to be able to use that stuff to your advantage – to be able to think about it whenever you need to. So back then I guess I didn't really use it a lot. So there's a lot of things I guess I wish I would have done differently when I was younger, but at least I figured out now how to use it, otherwise I probably wouldn't be doing very well in this sport.


What is your favorite quote or inspirational phrase that you use to motivate yourself for training and competition?

I've got one that I believe is a Dan Gable quote, but it's something that I think about almost every day as soon as I start getting tired or I want to take the day off early or I don't want to do my sprints – is "There's no substitute for hard work." {NB Actually this quote is attributed to Thomas Alva Edison} The harder you work, the more successful you are going to be, and that's something I try to think about almost on a daily basis.

This article appeared in TapouT Magazine

Foundations for Effective Training

Back to Basics



You have a big fight coming up in about eight weeks.

Do you have a ready answer to the following questions?:

• What phase of your resistance training are you currently in and when will you transition?
• What specifically will you eat tomorrow, and when?
• What are your specific goals for your next training workout?
• What is in your training log and when is the last time you and your coach reviewed that log together?
• What are the specific strengths and weaknesses in your mental game and how have you addressed these in your training plan?
• How will you measure and know when you are ready?

Answers to these questions reflect just some of the basic elements of a systematic approach to training and preparation. But how many times have you talked to a fighter who takes it one day at a time, with little advance planning, has only general goals for a training session or phase, and keeps no training log? He or she may train really, really hard, but have no detailed roadmap to guide the journey. Might this be a factor separating the good fight camps and fighters from the truly great ones?

Thomas Alva Edison said: "There is no substitute for hard work." That's true. But it's also true that hard work – applied unsystematically – will not benefit you as much as hard work that fits into an overall plan. It is remarkable that some pro MMA fighters – among the hardest working elite athletes in any sport today – have only one training speed: "balls to the wall" and one identifiable goal: "to win the next fight." All the blame, however, doesn't sit with the fighters.

As the competitive climate of professional MMA has exploded, many fighters, trainers and coaches have been scrambling to find cutting edge training methods and racing to keep up with their opponents. If we take a cue from other sports, we might suspect that pushing combat sport performance "to the next level" will require an ongoing, programmatic collaboration among athletes, trainers and sport scientists. But while that grand evolution unfolds, there are a number of practical steps that you can take – today- to transform your training and your fight game. I cannot promise a quick fix based on some ancient metaphysical law, but I would be very surprised if you followed a plan and did not see evidence of significant progress within a couple of months.

After you have assessed your motivation (See article on "A Question of Motivation"), setting goals for yourself is a good first step toward smarter training. Smarter training, in this case, means better planning guided by a systematic strategy. A training plan should point you toward your goals, give you directions on how to get there and help you identify some markers along the way.

Performance psychologists – through research- have identified a few key characteristics of goals that really work:

1. Be Specific: One of the main functions of any goal is to help focus and direct the athlete's attention and effort. As a result, vague goals like "be ready or "be the best fighter I can be" often don't work so well. They may give you a temporary boost of motivation, but they don't really direct your attention or effort. But think about a specific goal like this: "During this sparring session, I will counterstrike after every block or defensive maneuver I execute." This specifies the behavior, its frequency and the time frame. It is much easier to for your brain to direct attention and effort toward a goal when you give it a clear description of what you really want. Write it so that someone else could watch you on screen and unambiguously determine whether or not you did it. Specific goals typically work better than generalized or vague goals.

2. Be Positive: Define your goal by what you want to achieve, not by what you want to avoid. Having the goal: "I will not feel nervous before the fight" probably will not work as well as: "I will feel calm and in control of my thoughts while I am backstage before my fight." Choose wording that works for you, but the basic idea here is that telling yourself what not to do almost never works. Your brain is not wired that way. Remember goals work for you, in part, because they focus and direct your attention

3. Own It: People work harder to achieve goals that are important to them. Competitors should either generate or participate in their goal-setting, not just have them dictated by a coach or trainer. Research shows that athletes exert more effort and are more likely succeed in reaching goals that they have set or "bought into", than in meeting goals that are imposed upon them.

4. Make It Challenging, but Attainable: Research shows that meeting goals can significantly enhance an athlete's motivation and confidence. The benefits are greatest when the goals are tough to achieve, but realistic. If your goals are unattainable (think "perfection"), you will be less committed to them and set yourself up for failure. Be aware of your limits, but push yourself in increments. For example, Numerous studies have shown that people who set more challenging goals for themselves improve more and accomplish more than those who set easy goals or no goals at all. Meeting these challenging goals can help you feel more confident in your skills and abilities and give you concrete, measurable evidence of your preparation and progress.

5. Target What You Control: Goal-setting works best when you focus on your performance (which you control) rather than outcomes (which you do not fully control). Lots of factors play into whether you will win a given fight or what your overall record will be. You control what you do, but you can't control other external things like the ref's calls, last-minute fight card changes, or your opponent's strength. Your greatest opportunity to influence the outcome you want (for example, a win or a knockout) will come from focusing on your own performance. For example, if you have a goal like: "I will keep this fight standing up for all three sparring rounds", you are focusing on an outcome. Outcome are affected by your performance and by external factors. A more performance-focused goal might be stated as follows: "I will focus on stand-up attacks and execute good defense to my opponent's takedown attempts."

6. Track, Measure, and Get Feedback: This may seem obvious, but it is very often forgotten. After setting a goal, you should get feedback about whether or not you met it. You should have some way to measure your results, and a timeframe in which you will assess whether you met your target goals. Research on behavior change shows consistently that "feedback" is a key factor for modifying and improving performance. It is often helpful to enlist others' help in monitoring and measuring your goal attainment. Having an outside observer (like a coach, trainer, or training partner) adds a degree of objectivity and also frees you just to focus on your performance. Your watcher or monitor, however, must know the specificity details what to look for, how you want it counted or measured.

Knowing how to set goals effectively is an important step in becoming more systematic in your training. Systematic training is about developing a plan; then methodically following it toward your short and long-term goals. Your goals should be developed methodically, using some of the principles described here. But those goals also should be prioritized (probably in collaboration with your coach or trainer) and laid out within overall training plan.

Concussions in Combat Sports

Concussions in Combat Sports

Combat sport athletes are, of course, at risk for concussive head injuries, but what do we know about concussions in sport? I designed this quick quiz to share some general information. This is not intended to put down any of the sports, but just to share some of the current thinking in the field:

Click Here to take survey

Randy Borum
MySpace/CombatSportPsych

Goal Setting - Black Belt Magazine Feb '08

Goal Setting



By Dr. Randy Borum

Goals provide a road map for personal excellence. In fact, goal-setting is one of the most valuable performance-enhancing skill sets you can acquire as a martial artist or competitor in any activity where your objective is to excel.
Goal setting creates a path to personal improvement. Every day – or every class– you should have a plan for what you are going to do to bring yourself closer to your goal.

Goals serve to vital functions that help you get the most from your training: they give you focus and they give purpose. Research into how and why goal-setters achieve more and perform better than non-goal setters shows that one of the main mechanisms is that goals help the athlete know where to focus her or his attention.

Your goals also give purpose to your training. Many times when martial artists and fighters train, they will almost mindlessly go through a kata or series of drills. They do not actively think – during every instance – about the reason for those drills and how performing them well will bring them closer to their goals. You should aim to have a purpose-driven training mindset oriented toward continuous improvement. Aspire to improve in small ways every day, and use your goals to motivate you.

This is sometimes referred to as the “Kaizen Principle.” Kaizen is a Japanese word meaning improvement – but it connotes a particular method of progress that occurs gradually over in time, often as a result of small, incremental changes. That can be a useful guiding philosophy for your training. Use your goals to (1) prompt you to think about a particular goal or focus for a given training session, and (2) reflect on what you learned and how to use it in future sessions.

Goals are not the same as wishes or dreams. They only work if you have plan to reach them and commit yourself fully to the task. Effective goal-setting is a skill. You should write out your goals, not just park them in your head. Write them down, then read and review them every day. Here are few tips for creating goals that really work:

1. Be Specific: Specific goals are better than vague or general goals. A vague goal might be something like: “I will have a good training session.” A specific goal might be something like: “I will do circuit training for 30 minutes with my heart rate at XXX BPM.” Write it so that someone else could watch you on screen and clearly determine whether or not you did it.

2. Be Positive: Your goal should state what you WILL do, not what you WON’T do. Telling yourself what not to do almost never works. Your brain is not wired that way. So, instead of writing your goal this way: “I will not (insert common mistake here)”, you could say “I will focus on executing proper technique when doing (insert technique you need to work on here).”

3. Make It Challenging, but Attainable: Accomplishing your goals feels great! It boosts your motivation and accelerates your confidence. So you want to set yourself up to succeed, but you want the goal to be challenging enough that you feel like you really worked for it. Lots of research shows that people who set more challenging goals for themselves improve more and accomplish more than those who set easy goals or no goals at all.

4. Emphasize Performance Over Outcome: Goals works best when they focus on your performance (which you control) rather than outcomes (which you do not fully control). A performance-focused training goal might be stated as follows: "I will focus on stand-up attacks and execute good defense to my opponent's takedown attempts."

5. Track, Measure, and Get Feedback: This may seem obvious, but it is very often forgotten. After setting a goal, you should get feedback about whether or not you met it. You should have some way to measure your results, and a timeframe in which you will assess whether you met your target goals. Research on behavior change shows consistently that "feedback" is a key factor for modifying and improving performance.

Here is how you can translate your written list of goals into a plan of action.

First, prioritize your goals. If you are a competitor, you may want to do this collaboratively with your coach. Determine what you will tackle first.

Second, commit to your goal. Determine what you need to do to make it happen, decide you will do it, then share your goal commitment with someone else who can help keep you accountable.

Third, read your goals every day and have a plan to do something – every day - to bring them closer.

Fourth, keep a record. Don’t just write down your goals, but also record your progress and what you learned and accomplished that day, and how you might apply it in the future. Don’t forget to acknowledge your success and reward yourself for accomplishing your goals.

A Question of Motivation - Black Belt - Jan '08

A Question of Motivation

By Dr. Randy Borum



Why do you participate in martial arts? Knowing the answer will likely determine your degree of success and how long you stay active in the sport. There is not a single correct answer, although some motivations certainly will serve your goals better than others.

Motivation is not only important for the “outcome” of how well you perform, but also for the “process” of getting there. It will affect which martial art you choose, how much you enjoy it, how often you will train, how much effort you will devote, how you will handle setbacks, and how you will persist when it gets tough or things aren’t going your way.

What you think and how you feel about participating in a martial art is driven largely by how you interpret, understand or explain your experience. They are attributions – the explanations we create for ourselves about how and why things happen the way they do. Sport psychologists point to three kinds of attributions that will affect motivation.

The first category of attribution is stability – whether your performance was caused by some factor or condition that is stable (or permanent) or unstable (or temporary). Imagine, for example, you are rehearsing a complex kata to prepare for an upcoming belt test, but you consistently make mistakes. You might decide your poor performance is due to a relatively stable factor – like lack of coordination or athleticism – or an unstable factor – like not having sufficient practice or being tired.

The second category of attribution is locus of causality - whether your performance was caused by something you did (internal) – like devoting extra time to practice - or by something external to you (external) – like your instructor being in a bad mood on test day.

The third category concerns the locus of control - whether your performance resulted from something you control – like your preparation – or something beyond your control, like a slippery mat. Your attributions are important because they affect your emotional response to past performance and your expectations for future success.

Psychologists often talk about motivations being intrinsic or extrinsic. Intrinsic rewards are those that come from inside ourselves, like feelings of accomplishment or fun. Extrinsic motivators are rewards given to us- such as prize money, belts, trophies or praise - for our participation or performance. Top athletes in nearly every sport possess a high degree of intrinsic motivation. They may also receive abundant extrinsic rewards, but if those become the primary reason for competing, it can suck some of their enjoyment right out of the sport. A fire needs to burn from within. But different fires produce different kinds of light.

In the 1980s, there was a surge of research in sport psychology on "achievement goal theory." Researchers found two main dimensions of achievement motivation in sports. They are commonly referred to as Task Orientation and Ego Orientation. Those with a high task orientation are motivated by feeling really competent at what they do, giving their best effort, and by constantly improving their skills. Those with a high ego orientation are motivated mainly by feeling they are better than others, showing their ability, and by the outcome of winning.

This is not an all-or-nothing distinction, but most athletes – particularly those who compete - o tend to lean more heavily to one than the other. The worst case is to be low on both dimensions. In some studies, athletes high on both have tended to be the highest achievers. As a martial artist, instructor or coach, knowing and monitoring the balance of goal orientations can pay huge dividends in training and in competition.

British Sport Psychologist Chris Harwood offers a set of statements based on existing sport questionnaires as a rough guide to assess your own achievement goal profile:

When do you feel most successful in your sport?

• - When I'm the only one who can do a certain skill
• - When I'm the best
• - When others mess up and I don't
• - When I'm clearly superior
• - When others can't do as well as me

Athletes with a high level of ego orientation, tend to agree strongly with the statements above. Those with a high task orientation tend to register strong agreement with statements such as these:

• - When I work really hard
• - When I perform to the best of my ability
• - When a skill I learn really feels right
• - When I show clear personal improvement
• - When I overcome difficulties

Here's another way to look at it: when you read the following two sets of words, which one immediately appeals to you more:

• - Learning, Improvement, Mastery

• - Winning, Ability, Superiority

The first set of words obviously relates more to task orientation, while the second is more resonant with ego orientation. The question is not so much whether you have a preference, but whether that preference is balanced in favor of your performance.

Having – or developing - a strong task orientation has some real advantages for the martial artist looking to excel. Research shows that task-oriented athletes are more confident, less anxious, have a more stable appraisal of their sport skills and abilities, set more challenging goals, and are more persistent in adverse circumstances.

From a coach's perspective, developing task orientation is worth the investment because it will cause a martial artist to more actively seek and better use instruction and feedback. Though temperament and early sport experiences may predispose a martial artist to lean in the direction of either ego- or task-orientation, these motivations also can be cultivated in training. Coaches, teammates, and training partners – even the overall atmosphere of a school or of a competition– can affect a martial artist’s perception of rewards, reactions, and sport-related values. These factors shape what sport psychologists call the motivational climate.

Remember why you first started training in martial arts, and reflect now, on why you continue. Let your motivation align with your goals.

Mental Training for Martial Art: Black Belt Magazine- Dec 07

Black Belt –“Mental Training for Combat Sports” Column for December issue

By Dr. Randy Borum



“The possession of anything begins in the mind” – Bruce Lee

As a martial artist, you want to improve, right? Have you searched desperately for the “secret” to unlock your potential and take you game to the next level? Well….there is no secret…not really. But there are some proven strategies for boosting your performance. And I’m not just talking about training harder or practicing more. If you are looking for a new dimension to your training, you might consider working the mental side of your game.

Psychologists started studying sports behavior in the late 1800s to explore factors and conditions that affect performance. Any martial artist, boxer, or fighter who has ever competed or had to defend him or herself knows that victory requires more than good technique. Physical skills are necessary for successful performance. No question. But in a competitive or threatening environment, your ability to focus, to regulate your physiological arousal, and to manage your fears and self-doubts are critical.

Mental factors are equally important in your training. Learning to execute proper technique on a punch, kick, takedown or submission requires a foundation of neural pathways between your brain and your muscles. Mental practice – much like physical practice - can facilitate those pathways. You can practice and improve even when you are not in the gym or dojo. You can learn to get past sticking points in your mastery of a new move and enhance your ability apply it in different situations.

Applied sport psychology is a relatively new area of practice, but elite martial artists have practiced the fundamental principles and skills for centuries. Consider, for example, the following quotes from the legendary Bruce Lee, considered by many to be one of the greatest martial artists of all time:

“Do not be tense, just be ready, not thinking but not dreaming, not being set but being flexible. It is being "wholly" and quietly alive, aware and alert, ready for whatever may come.”

Lee is talking here about a martial artist’s ability to manage anxiety and to control one’s physiological arousal, particularly under pressure. He describes a particular state of mind and body that is optimal for his performance, but in reality, that peak state varies from one fighter to another. The “zone” – as some athlete’s call it – or state of “flow” is not necessarily the same for everyone. This means that fighters and martial artists must determine what fits for them, not just try to copy what works for others. And they must be able to alter that intensity by ramping up or calming down as necessary.

“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.”

Having faith in oneself – Lee knew – is critical for successful performance. It is easy to know that you have learned a move, combination or technique, but have doubts about your ability to execute it effectively when you are under attack. In a match or fight many things can happen to undermine your confidence. But without confidence, you may find it difficult to follow a game plan, to use good technique and to make good decisions. Self-confidence, self-faith – or what psychologists call self-efficacy - is the cornerstone of making your mind work FOR you in motor skill performance.

“As you think, so shall you become.”

Our thoughts are both causes and consequences of our actions. Sometimes we try to tell ourselves what to think. At other times, thoughts – often negative thoughts – seem to intrude. Bruce Lee’s quote here is quite similar to a Biblical proverb: "as a man thinks in his heart, so is he" (Proverbs 3:27). The notion has been around for quite some time. If you are going to perform complex skills under pressure, you must learn how to eliminate thoughts that distract you and promote thoughts and self-talk that support your best performance.

"One great cause of failure is lack of concentration."

In a combat sport competition, it is easy to get distracted. Negative thoughts on the inside, your opponent and the environment on the outside, all compete for your attention. Even a brief loss of focus can mean the difference between victory and defeat. Lee underscored the point, calling it a “great cause of failure.” Martial artists and fighters must be able to direct their attention in the right way, where it is needed, at the right time for optimal performance.

“When performing the movements, always use your imagination. Picture your adversary attacking, and use Jeet Kune-Do techniques in response to this imagined attack.”

Mental imagery – or visualization – is one of the most powerful tools in a competitor’s arsenal. It can be used to develop motor skills, to self-monitor, and to prepare for competition. It combines the mental, emotional and physical elements of your performance. But there is more to effective imagery that just picturing your hand being raised at the end of a fight.

“A goal is not always meant to be reached, it often serves simply as something to aim at.”

As a masterful teacher, Bruce Lee realized that goals chart a course for success. Sport psychology research shows that challenging – but achievable - goals improve performance and produce results. Clear, measurable goals enhance motivation. Goals should not just be focused on an outcome – like winning - but also on performance and mastery of a particular skill.

As sport psychology researchers and martial art Masters have shown, arousal regulation, confidence building, positive self-talk, focus, mental imagery, and goal setting are some of the foundations of a fighter or martial artist’s mental game. What many don’t realize, however, is that these are all skills. Like any skills, some individuals have more natural talent than others, but almost every one can improve with practice. In the coming months, in this new Black Belt Magazine column, we will tackle these and other topics to help you take your martial art, competition, or fight game to the next level.