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Explosive Athlete - S Mentality Guide Speed Code

This document discusses the importance of mental preparation and visualization for improving athletic performance, especially vertical jump and explosiveness. It argues that the central nervous system controls movement, so an "explosive athlete mentality" is needed to convince the brain and CNS to recruit more fast-twitch muscle fibers and activate them faster. This mentality involves visualization during three zones: pre-workout (visualizing the upcoming workout), workout (visualizing explosive performance between sets), and post-workout (visualizing and believing in improved results). Adopting this mentality through purposeful visualization primes the nervous system for success in training.

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913 views3 pages

Explosive Athlete - S Mentality Guide Speed Code

This document discusses the importance of mental preparation and visualization for improving athletic performance, especially vertical jump and explosiveness. It argues that the central nervous system controls movement, so an "explosive athlete mentality" is needed to convince the brain and CNS to recruit more fast-twitch muscle fibers and activate them faster. This mentality involves visualization during three zones: pre-workout (visualizing the upcoming workout), workout (visualizing explosive performance between sets), and post-workout (visualizing and believing in improved results). Adopting this mentality through purposeful visualization primes the nervous system for success in training.

Uploaded by

lebron
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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The Explosive Athlete Mentality

This might sound a bit far-fetched at first, but the athletes who achieve the best results are the
ones with the best mentality towards training. No matter how good the program is, you cannot
get results unless your mind and body are working in conjunction towards improvement.

When it comes to vertical jump and explosiveness one of the biggest factors that affects
performance is the central nervous system. The CNS (brain/spinal cord) controls all movement.
When you train for vertical jump improvements, you’re basically asking your central nervous
system to recruit MORE fast twitch muscle fibers and to activate them FASTER.

Essentially, if you want to jump higher and become more explosive you have to convince the
brain first. Athletes who show up to workouts and go through the motions without visualizing,
focusing, and “zoning in” will train the body but NOT the brain and will achieve poor results.
Additionally, athletes who carry pre-conceived mental barriers such as “my vertical is maxed
out” or “I can’t jump high because of genetics” are subconsciously communicating with their
central nervous system and telling it NOT to improve. You may not know it, but your mental
barriers are killing your true explosion potential.

Think about it like this… WHY would your central nervous system work overtime recruiting
additional fast twitch muscle fibers if it’s being told “THERE’S NO POINT, WE’RE MAXED
OUT”. It’s like a student going into his calculus final with a low “F” — He probably won’t pull all-
nighters studying because he knows that no matter how good he does it won't be enough.

Now, the athlete that wakes up in the morning and visualizes his workout, pictures himself
improving, and knows that he can drastically improve his vertical jump is subconsciously
communicating with his central nervous system and saying, “I’M READY TO IMPROVE, LET’S
DO THIS!”. His nervous system will be more than willing to kick it into high gear and activate
every last fast twitch muscle fiber in his body.

The body will perform optimally if, and only if your mind gives it permission.

To adopt an “explosive athlete’s mentality” there are 3 areas that you will need to focus on: Pre-
Workout Zone, Workout Zone and Post Workout Zone.

Pre-Workout Zone
The pre workout zone lasts from when you wake up to when you begin your workout. After
breakfast look over your workout for the day. Throughout the day you should be visualizing the
workout. Visualize yourself doing each exercise and cranking out personal record after personal
record. Know EXACTLY what you need to do to improve. If it’s a plyometric day visualize
yourself jumping higher than you ever have. Paint a vivid picture of how explosive you will move
on all of the agility drills.

Carry this same visualization into the warm-up. As you’re going through your dynamic warm-up
really try to zone in. If it’s a strength day visualize yourself busting out a perfect set of squats
with heavier weight than you could have previously lifted. If you can mentally take yourself there
it will be a lot easier to physically take yourself there in the workout!

Tell yourself the results you expect from the upcoming workout. While it may be a bit
exaggerative this is what I tell myself before I begin the workout— “I WILL gain 1 inch on my
vertical TODAY. I WILL introduce my body to a new level of explosiveness on EVERY set.
Every set, every rep I WILL get better.”

This level of mental preparation is what convinces your central nervous system to enter the
“improvement zone”. Purposeful visualization and high expectations for results will prime your
nervous system for success!

Workout Zone
The workout zone consists mostly of visualization in-between SETS. Depending on the workout
type, you will have anywhere from 20 seconds to 2 minutes of rest time in-between sets. This is
the PERFECT time to turn the mind on and turn the body off. While you’re rebooting your
muscles energy system and getting ready for your next set you will need to visualize carefully.

For explosive strength, plyometrics and agility you must visualize yourself completing the next
set at a whole new level of speed/explosiveness. It’s good to develop little mental cues that you
can say to yourself to get your nervous system firing at the level you need. One of my favorite
cues is “cannon”. Think of how quickly/explosively a cannon fires off a cannon ball. Now think of
yourself utilizing THAT SAME LEVEL of speed and explosion on your next set. Sounds crazy
but this is a great way to get your nervous system revved up!

After teaching this concept of “explosion cues”, many of my athletes became creative and came
up with their own cue that worked for them. One of them is “Westbrook”. Simple, but effective.
Visualizing yourself as Russel Westbrook is a pretty good way of gearing up for an explosive
set! You can either use one of these cues OR come up with your own. Find what works for you
and stick to it!

Another thing that is crucial for in-between set visualization is accuracy. Let’s say you’re about
to start a set of bench step up’s with a weight you’ve never done. Visualize HOW that set is
going to feel. Be realistic and detailed in your visualization. Imagine the set from start to finish.
Picture yourself getting to rep number 6 and feeling the burn kick in and your legs begin to
shake. Visualize your innate self-doubt that comes about when your legs get tired and you still
have 4 more reps to crank out. Most importantly, visualize yourself overcoming this self-doubt
and finishing the last reps with perfect form. If you can accurately visualize your set it’s going to
be a lot easier when you do it in real life!

Post Workout Zone


The post workout zone takes place from your post workout stretch to when you go to sleep. As
you are stretching allow your body to enter a complete state of relaxation. Begin thinking about
the improvements you’ve made during the workout. This is your “Sports Center” moment.
Replay all of the highlights of the workout. If you broke a personal record on an exercise allow
yourself to enjoy the feeling of success. Think about how that broken personal record is going to
lead to vertical jump improvements.

As you transfer out of “Sports Center” mode, start visualizing where you want to be after
completion of the program. Every evening you need to spend some time simply visualizing
yourself doing your dream dunk. Picture yourself driving through the lane and exploding up for a
windmill dunk. Allow yourself to expand your imagination and picture yourself exactly where you
want your athleticism to be. Your body is in rest/recovery mode and your mind should be on
results mode. Tell yourself that today’s workout improved your vertical by 1 inch. Believe it.
Setting your “results/expectations” high will influence the body to adapt.

“Those who believe they can do something and those who believe they can't are both right.”
- Henry Ford

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