The advantages a club wielding attacker will have over you are -a greater reach with the weapon than without it, a much more lethal impact, than if it was the bare hands and a psychological edge from having
a weapon and you not having one.
Remember, you are not fighting a one armed man. Obviously the weapon arm is a priority to control but
remember don't place yourself in a position where the attacker can use his other or his feet, knee, head, etc.
Many of the fancy 'come-along' control techniques just DON'T work against a hardened street attacker.
If he isn't instantly subdued he WILL gouge for your eyes, knee your groin, butt your face, Etc
Remember you cannot be sure what the attacker is like. Is he wielding a club as a 'front' and 'bravado' or is he going to stove your head in?
Will he submit after your first blow, lock, throw, etc. or will he come back twice as hard fighting?
My theory on disarming is, if you have no choice, go in hard, fast and BRUTAL, do what you have to, to eliminate the threat. As I mentioned previously, this is NO game. It can be a life or death situation. You must get it over as fast as possible.
Also, going up against a weapon is your last resort, no matter how skilful you think you are.
Too many so called 'experts' have ended up in hospital or the grave, carrying that foolish attitude with them.
Use anything at hand to help you in a pub, club, etc. use a chair to defend and cover then kick low to the groin, knees or shins, or push a table into the attacker's legs to unbalance them and buy time.
If available throw pool balls or pick up a cue as an equalizer.
Throwing a heavy ashtray is also a good option and as a last resort throw your beer into attacker's face, (what a waste) then kick the groin.
In the street dustbin lids are great shields to foil attackers and also great 'frisbees' to throw and escape.
These tactics are all 'sound' and are what REAL effective and personal protection is all about.
Remember we are not fighting for points or trophies and there are no rules.
If you are bound by a set of rules or ethics be warned that you WILL perish in the street.
If some of you reading this think these tactics are not martial arts then get 'REAL'.
These tactics have been used for centuries in one form or another...they work!"
Sunday, June 26, 2011
Building that dream team
If you have been on a team that was firing on all cylinders and performing at an elite level, then you have experienced something magical. The level of output and synergy is through the roof. Everyone is happy, healthy and motivated, while working twice as hard as less developed teams. The elite team conquers seemingly insurmountable tasks with apparent ease. Life is good.
Why is this so UNCOMMON?
Conventional wisdom tells us that great teams exist as the result of an Awesome Leader. Whether born or bread, the awesome leader is a forceful personality. He or she defines a powerful Vision for the team, establishes a Smart Mission, and develops a set of sound Team Values. Then he or she implements important Team Objectives and a compelling Strategic Plan. All this activity is destined to take the team to the top.
Up go the Vision, Mission Statement and Values on the wall in the Team Room. Into the file goes the Strategic Plan, where it starts to collect dust. The team, full of optimism after forming, now starts storming and blundering along, never making it to the top. The awesome leader is deemed a failure, and a new leader is selected.
Rinse, repeat and this scenario is played over and over. What is missing?
Just two thirds of reality, that's all.
If the leader represents one third of a team's reality (self), then the followers represent a second third (team) and the organization (system) represents the final third. The integration and development of all three of these crucial elements will propel a team to the top.
Let's look at how we can integrate these three "spheres" of Self, Team and Organization into an Unbeatable Team.
We will start with an overview of Integral Theory as it pertains to teams.
Integral Teams
Reality occurs simultaneously in 3 key dimensions: the "I" dimension, the "we" dimension and the "it" dimension. For purposes of this discussion, we will refer to each dimension as a sphere.
Each sphere represents a distinct perspective that maps our sense of who we are at any given time. For example, if we are sitting alone in deep contemplation, our internal experience represents the "I" sphere, where we are alone with our thoughts, wishes and eternal witness.
When we later show up at work, we are immediately thrust into the "we" sphere, where we are co-located, co-operating (or not) and co-creating with others. Our internal experience is dramatically affected by our relationships and reactions to this shared experience. And so it is with the internal experience of our teammates
Finally, we cannot ignore the impact of the organizational sphere and its impact on our personal and collective experience. The "it" of our social systems - our organizations, schools, societies, etc. - has a broad and not always apparent impact on the "I" and "we" spheres. The organizational sphere is the result of rigid rules, regulations, norms, systems, and the like.
Imagine the experience you would have in the SAF. You know what to wear, where to go, what to do, norms for communicating (hand salute!), how much money you will make, and on and on.
Fast forward to your first day of retirement. You are out. Your experience is radically different. The organization of the SAF, which somehow helped define who you were for 20 years, now has no impact on your internal experience besides lingering beliefs and habits. Chances are you will still wake up, but you may not know what to do with yourself!
The "I" sphere is the world of the interior-individual. This is where you reside inside your head and heart. This sphere is the hearts and minds of the team leader's and the teammates, or followers, if you will. In this sphere, the individual consciousness and world view are the driving force. From inside each of us, informed by our level of awareness and consciousness, comes:
Trustworthiness - powered by our virtuous behavior
Self-Leadership - we must lead ourselves before leading others
Personal Mastery - the journey of personal mastery is a necessary journey on the warrior's path
The "WE" sphere is the interior-collective. Here "I" joins with "you" (and "you too") to become "we." In "we" there must be:
Trust - powered by the trustworthiness of the individuals
Shared Experience - we must experience enough in common to relate
Shared Risk - doesn't work if I take all the credit while you take all the risk
Service - toward your teammates
Supportive Following
Finally the "IT" sphere is the world of the exterior collective. In "IT" we find various forms of:
Rank & positional authority
Command, control & org charts
Rules and regulations
Support structures & resource allocation
Elite teams focus on understanding (with a collective world view), developing (active growth of "I" and "We" in a healthy "IT") and balancing (ensuring that one of the spheres does not stifle or poison the others) all three spheres.
Ultimately, for a team to operate at an elite level, then the three spheres must also be operating at an elite level. Each teammate seeks a strong body, mind and spirit individually while simultaneously seeking a strong collective "body, mind and spirit" of the team. The actions of the leader, followers (supporters) and the systems of the organization must align to make this a reality.
Why is this so UNCOMMON?
Conventional wisdom tells us that great teams exist as the result of an Awesome Leader. Whether born or bread, the awesome leader is a forceful personality. He or she defines a powerful Vision for the team, establishes a Smart Mission, and develops a set of sound Team Values. Then he or she implements important Team Objectives and a compelling Strategic Plan. All this activity is destined to take the team to the top.
Up go the Vision, Mission Statement and Values on the wall in the Team Room. Into the file goes the Strategic Plan, where it starts to collect dust. The team, full of optimism after forming, now starts storming and blundering along, never making it to the top. The awesome leader is deemed a failure, and a new leader is selected.
Rinse, repeat and this scenario is played over and over. What is missing?
Just two thirds of reality, that's all.
If the leader represents one third of a team's reality (self), then the followers represent a second third (team) and the organization (system) represents the final third. The integration and development of all three of these crucial elements will propel a team to the top.
Let's look at how we can integrate these three "spheres" of Self, Team and Organization into an Unbeatable Team.
We will start with an overview of Integral Theory as it pertains to teams.
Integral Teams
Reality occurs simultaneously in 3 key dimensions: the "I" dimension, the "we" dimension and the "it" dimension. For purposes of this discussion, we will refer to each dimension as a sphere.
Each sphere represents a distinct perspective that maps our sense of who we are at any given time. For example, if we are sitting alone in deep contemplation, our internal experience represents the "I" sphere, where we are alone with our thoughts, wishes and eternal witness.
When we later show up at work, we are immediately thrust into the "we" sphere, where we are co-located, co-operating (or not) and co-creating with others. Our internal experience is dramatically affected by our relationships and reactions to this shared experience. And so it is with the internal experience of our teammates
Finally, we cannot ignore the impact of the organizational sphere and its impact on our personal and collective experience. The "it" of our social systems - our organizations, schools, societies, etc. - has a broad and not always apparent impact on the "I" and "we" spheres. The organizational sphere is the result of rigid rules, regulations, norms, systems, and the like.
Imagine the experience you would have in the SAF. You know what to wear, where to go, what to do, norms for communicating (hand salute!), how much money you will make, and on and on.
Fast forward to your first day of retirement. You are out. Your experience is radically different. The organization of the SAF, which somehow helped define who you were for 20 years, now has no impact on your internal experience besides lingering beliefs and habits. Chances are you will still wake up, but you may not know what to do with yourself!
The "I" sphere is the world of the interior-individual. This is where you reside inside your head and heart. This sphere is the hearts and minds of the team leader's and the teammates, or followers, if you will. In this sphere, the individual consciousness and world view are the driving force. From inside each of us, informed by our level of awareness and consciousness, comes:
Trustworthiness - powered by our virtuous behavior
Self-Leadership - we must lead ourselves before leading others
Personal Mastery - the journey of personal mastery is a necessary journey on the warrior's path
The "WE" sphere is the interior-collective. Here "I" joins with "you" (and "you too") to become "we." In "we" there must be:
Trust - powered by the trustworthiness of the individuals
Shared Experience - we must experience enough in common to relate
Shared Risk - doesn't work if I take all the credit while you take all the risk
Service - toward your teammates
Supportive Following
Finally the "IT" sphere is the world of the exterior collective. In "IT" we find various forms of:
Rank & positional authority
Command, control & org charts
Rules and regulations
Support structures & resource allocation
Elite teams focus on understanding (with a collective world view), developing (active growth of "I" and "We" in a healthy "IT") and balancing (ensuring that one of the spheres does not stifle or poison the others) all three spheres.
Ultimately, for a team to operate at an elite level, then the three spheres must also be operating at an elite level. Each teammate seeks a strong body, mind and spirit individually while simultaneously seeking a strong collective "body, mind and spirit" of the team. The actions of the leader, followers (supporters) and the systems of the organization must align to make this a reality.
Saturday, May 14, 2011
Why MMA does not equal to street fighting
1. MMA, NHB, CAGE fight etc, does not equal to street fighting
Although blood can be spilled in the cage, the padded mat and rails are softer than concrete sidewalks or brick walls.
Throw in other street hazards like broken glass or icy sidewalks and think of the many challenges MMA fighters DON’T face in the cage.
2. You’re likely to have more than one opponent……and he’s armed!
If you’ve stepped into the cage or ring, you’re going to face someone roughly the same size. He won’t be carrying a gun, knife or bat.
Violent street confrontations have multiple attackers that quickly complicate things. If you apply a submission hold to one; chances are another guy is kicking you in the back of the head.
3. You don’t know when your next fight is!
The jerk that’s demanding your wallet while waving a knife in your face didn’t call you six weeks ago to schedule this mugging. You’ll be in a surprise mind set with adrenaline and cortisol running through your veins as your heart rate skyrockets.
You never know when you’ll be attacked – your training must prepare you for this moment.
4. There’s no paycheck in street fighting!
You’re fighting for your life!
This is good news as you’re truly motivated to survive a violent encounter in the street as “losing” is NOT an option.
5. There are NO RULES in a real street fight!
The rules of engagement in the street are “anything goes”. There are NO rules, no referees, no corner men or trainers to prepare you for the next round.
There’s only the “NOW” in a real street fight.
Although blood can be spilled in the cage, the padded mat and rails are softer than concrete sidewalks or brick walls.
Throw in other street hazards like broken glass or icy sidewalks and think of the many challenges MMA fighters DON’T face in the cage.
2. You’re likely to have more than one opponent……and he’s armed!
If you’ve stepped into the cage or ring, you’re going to face someone roughly the same size. He won’t be carrying a gun, knife or bat.
Violent street confrontations have multiple attackers that quickly complicate things. If you apply a submission hold to one; chances are another guy is kicking you in the back of the head.
3. You don’t know when your next fight is!
The jerk that’s demanding your wallet while waving a knife in your face didn’t call you six weeks ago to schedule this mugging. You’ll be in a surprise mind set with adrenaline and cortisol running through your veins as your heart rate skyrockets.
You never know when you’ll be attacked – your training must prepare you for this moment.
4. There’s no paycheck in street fighting!
You’re fighting for your life!
This is good news as you’re truly motivated to survive a violent encounter in the street as “losing” is NOT an option.
5. There are NO RULES in a real street fight!
The rules of engagement in the street are “anything goes”. There are NO rules, no referees, no corner men or trainers to prepare you for the next round.
There’s only the “NOW” in a real street fight.
Saturday, May 7, 2011
Escaping a headlock
This is one of the most dangerous hold as it blocks your windpipe, rendering you vulnerable to chokeouts and movements are immobilized or manipulated by the attacker.
Fortunately most untrained fighters will just roughly squeeze or hold the head neck while trying to manoeuvre you into a strike.
If you have trained properly enough in react in your reaction responses, during the early stages of the hold you can have a good chance of escape even from a much larger and stronger opponent.
The longer you leave it, the harder it will become to escape and even the novice fighter may succeed in securing a strangle or choke on you.
We will look at a few methods of escapes from the side and front headlocks. I have
used these in LIVE situations and in pressure tests.
As the side headlock is applied you can immediately DROP your inside hand up and over the attackers shoulder and either pull back on the hair, claw the eyes, or hook the mouth, at the same time your other hand can grab and squeeze the testicles or pinch the flesh high on the upper thigh.
As their grip begins to slacken on you hook, behind their knee and lift up and tilt them up and back for a throw.
If the opponent is too heavy to lift fall back with them and immediately start to strike any vital body part that is open.
Then escape.
Another option - again from the standing side headlock. In short, if your head is pulled tightly into the opponents chest, turn your head and sink your teeth into the pectoral muscle and bite hard. This will give you a release.
Dropping to your knee and bringing up a stiff forearm blow to the groin from the rear can complete the move.
The front headlock can be foiled early with an uppercut punch, forearm or grab to testicles.
Fortunately most untrained fighters will just roughly squeeze or hold the head neck while trying to manoeuvre you into a strike.
If you have trained properly enough in react in your reaction responses, during the early stages of the hold you can have a good chance of escape even from a much larger and stronger opponent.
The longer you leave it, the harder it will become to escape and even the novice fighter may succeed in securing a strangle or choke on you.
We will look at a few methods of escapes from the side and front headlocks. I have
used these in LIVE situations and in pressure tests.
As the side headlock is applied you can immediately DROP your inside hand up and over the attackers shoulder and either pull back on the hair, claw the eyes, or hook the mouth, at the same time your other hand can grab and squeeze the testicles or pinch the flesh high on the upper thigh.
As their grip begins to slacken on you hook, behind their knee and lift up and tilt them up and back for a throw.
If the opponent is too heavy to lift fall back with them and immediately start to strike any vital body part that is open.
Then escape.
Another option - again from the standing side headlock. In short, if your head is pulled tightly into the opponents chest, turn your head and sink your teeth into the pectoral muscle and bite hard. This will give you a release.
Dropping to your knee and bringing up a stiff forearm blow to the groin from the rear can complete the move.
The front headlock can be foiled early with an uppercut punch, forearm or grab to testicles.
Visualization
Visualize Success
Visualization is what we always do in our IDACT Trainings; the creation or re-creation of an external experience in the "mind's eye." Sports psychologists and top coaches have used visualization to enhance performance for some time now. It is estimated that 90% of Olympic athletes use some form of visualization and 97% say that it helps. Most Olympic coaches include it in their training arsenal
Why does visualization work?
A properly visualized event is treated as if it happened for real in your conscious and sub conscious mind, our human brain is unable to differentiate between what is real or unreal. Thus you are seeing and doing the event a second time when you do it in the flesh. Also, during a visualization event your muscles are stimulated as if during a "real event," thereby greasing the groove of the repetitive motion. The best part of visualization is that you choose the outcome, and the quality of the performance. Why not start with a winning outcome and great performance in your mind first!
We perform two types of visualization during our Trainings and Awareness Seminars
1. "Practice visualization" is rehearsing an event in the mind before attempting it. Visualizing a performance on a workout, swim, run, the fights etc can have a positive impact on the results, especially if done well and repeatedly over time.
2. "Future me visualization" is where we create a powerful image of a future event which is a major goal. A good example would be earning the gold medal, or launching a business. You create the event in your mind, replete with emotions, color, sounds, smell and tastes, all as vividly as possible. Then we cement and reinforce this visual image through repeated internal visits. This plants a powerful seed in our subconscious mind. The subconscious mind then goes to work to recruit the resources necessary to nurture the event to fruition through proper thought and action.
Proper visualization helps to reduce stress of the unknown and control emotional responses It builds confidence and helps you concentrate on the important tasks required to achieve the future state, rather than waste energy on non-productive states of mind stemming from uncertainty. because you have "been there" before.
When you begin the practice of visualization, you will likely start with second person, or external, visualization. This is where you are viewing yourself from the perspective of another person. As you gain experience you will shift to first person, or internal, visualization. This is where your imagined event is happening from your perspective, as if you had a helmet cam on.
Visualization is a valuable tool in the development of any sport or skill (fighting, shooting, jumping, diving and public speaking). Furthermore, it can help hone and test a strategy. The power of a solid visualization practice cannot be underestimated.
I hope this is helpful and that you can put the information to use today. As always, train hard, stay focused and have fun!
Visualization is what we always do in our IDACT Trainings; the creation or re-creation of an external experience in the "mind's eye." Sports psychologists and top coaches have used visualization to enhance performance for some time now. It is estimated that 90% of Olympic athletes use some form of visualization and 97% say that it helps. Most Olympic coaches include it in their training arsenal
Why does visualization work?
A properly visualized event is treated as if it happened for real in your conscious and sub conscious mind, our human brain is unable to differentiate between what is real or unreal. Thus you are seeing and doing the event a second time when you do it in the flesh. Also, during a visualization event your muscles are stimulated as if during a "real event," thereby greasing the groove of the repetitive motion. The best part of visualization is that you choose the outcome, and the quality of the performance. Why not start with a winning outcome and great performance in your mind first!
We perform two types of visualization during our Trainings and Awareness Seminars
1. "Practice visualization" is rehearsing an event in the mind before attempting it. Visualizing a performance on a workout, swim, run, the fights etc can have a positive impact on the results, especially if done well and repeatedly over time.
2. "Future me visualization" is where we create a powerful image of a future event which is a major goal. A good example would be earning the gold medal, or launching a business. You create the event in your mind, replete with emotions, color, sounds, smell and tastes, all as vividly as possible. Then we cement and reinforce this visual image through repeated internal visits. This plants a powerful seed in our subconscious mind. The subconscious mind then goes to work to recruit the resources necessary to nurture the event to fruition through proper thought and action.
Proper visualization helps to reduce stress of the unknown and control emotional responses It builds confidence and helps you concentrate on the important tasks required to achieve the future state, rather than waste energy on non-productive states of mind stemming from uncertainty. because you have "been there" before.
When you begin the practice of visualization, you will likely start with second person, or external, visualization. This is where you are viewing yourself from the perspective of another person. As you gain experience you will shift to first person, or internal, visualization. This is where your imagined event is happening from your perspective, as if you had a helmet cam on.
Visualization is a valuable tool in the development of any sport or skill (fighting, shooting, jumping, diving and public speaking). Furthermore, it can help hone and test a strategy. The power of a solid visualization practice cannot be underestimated.
I hope this is helpful and that you can put the information to use today. As always, train hard, stay focused and have fun!
Monday, April 25, 2011
Stay on the PLUS side rather than the MINUS
The hidden secret with micro-goal setting is that it forces us into the present. Forcing our monkey mind to pay attention to what is happening right now, rather than what it hopes to happen in the future or what happened in the past. Collapse your focus to the near present, such as making it to the next yummy diet meal or through that miserable exercise and you achieve victory where it is at - right here, right now.
The wandering mind is the devils playground. The nature of the outer, conscious mind (the 12% brain) is to dwell on the negative and obsess about it. Often that which is the obsession becomes the reality. Once you begin to focus on the present, the requirement then is to keep your mind in a Positive State.
We call this Positivity.
Positivity can be likened to an electrical charge. Are you positively charged, or negatively charged? How big of a difference would it make in your life if you learned to keep your mind and body positively charged all the time? My guess is a big difference.
Back to basics. Ensure that the mind is focused on the present and propelling us forward with Positive Self Talk. Positive Self Talk is akin to a battery that positively charges your energy, emotions and the very air around you; so that you attract the positive success you seek. At the basic level, it keeps you feeling good, strong and able to set a "positive example" for your teammates (who draw strength from you and vice versa).
First, you must learn to pay attention to your energy, whether it is positive or negative. Use a simple question to draw focus to this: "what dog you are feeding?" This question refers to the two dogs we have in our outer mind vying for feeding: The dog of FEAR and the dog of COURAGE.
Our minds are energized with either courage (positive) or fear (negative) which manifest their influence in our lives in different ways. Our basic emotional "feeling" states can be generalized into these two broad categories. We could actually replace "courage" with "love" but for this discussion courage is a more powerful descriptor.
Fear is the dominant energy in most because the outer monkey mind is generally negative in nature. It is constantly filled with negative programming from numerous sources - friends, family, news, TV, and our own self talk. By paying attention to what dog you are feeding, you will start to notice the patterns.
Next, as soon as you notice negative patterns, you must use a pattern interrupt to immediately stop and re-direct them. Use Power-statements as pattern interrupts for this purpose. Power statements we use include some classics such as: "Hooyah," "Easy Day," "Get some," and "Aint Nothin but a thing."
These power statements interdict negative thinking and replace it with a powerful and positive mood.
Finally, power statements are not enough to do the job alone. Our bodies must also get in the game. A Power Posture reinforces the power statement. Saying "I am going to crush this" while slouched in a defeated, slouching position just doesn't work! Your subconscious mind will call bull and continue to feed the negative pattern. You need to pull yourself up by your bootstraps and mirror the power statement with a power posture.
Often in the middle of a grueling workout, I or one of my coaches will shout power statement, coupled with powerful gestures, when we notice the fear dog nipping at the trainees. Everyone's mental attitude and bodies respond immediately as if jolted by a bolt of positively charged electricity. It is great to watch and be part of. Soon we are all laughing and cranking away at the workout, having left the worst behind us. We have learned to allow positive self-talk and powerful body postures to condition our minds for positive outcomes.
One final comment about Positivity: the mind will easily slip in and out of negative situations based upon external stimuli. You must trick your conscious mind to remain positive by reciting Powerful Mantras. A mantra is simply a short statement that has positive meaning to you.
When I was in Class 2 Diver's course, on long runs I would recite over and over "feeling good, Hooya!" Corny as heck but it worked. The power of positivity cannot be underestimated and I highly recommend you start practicing these techniques now if you are not already.
The wandering mind is the devils playground. The nature of the outer, conscious mind (the 12% brain) is to dwell on the negative and obsess about it. Often that which is the obsession becomes the reality. Once you begin to focus on the present, the requirement then is to keep your mind in a Positive State.
We call this Positivity.
Positivity can be likened to an electrical charge. Are you positively charged, or negatively charged? How big of a difference would it make in your life if you learned to keep your mind and body positively charged all the time? My guess is a big difference.
Back to basics. Ensure that the mind is focused on the present and propelling us forward with Positive Self Talk. Positive Self Talk is akin to a battery that positively charges your energy, emotions and the very air around you; so that you attract the positive success you seek. At the basic level, it keeps you feeling good, strong and able to set a "positive example" for your teammates (who draw strength from you and vice versa).
First, you must learn to pay attention to your energy, whether it is positive or negative. Use a simple question to draw focus to this: "what dog you are feeding?" This question refers to the two dogs we have in our outer mind vying for feeding: The dog of FEAR and the dog of COURAGE.
Our minds are energized with either courage (positive) or fear (negative) which manifest their influence in our lives in different ways. Our basic emotional "feeling" states can be generalized into these two broad categories. We could actually replace "courage" with "love" but for this discussion courage is a more powerful descriptor.
Fear is the dominant energy in most because the outer monkey mind is generally negative in nature. It is constantly filled with negative programming from numerous sources - friends, family, news, TV, and our own self talk. By paying attention to what dog you are feeding, you will start to notice the patterns.
Next, as soon as you notice negative patterns, you must use a pattern interrupt to immediately stop and re-direct them. Use Power-statements as pattern interrupts for this purpose. Power statements we use include some classics such as: "Hooyah," "Easy Day," "Get some," and "Aint Nothin but a thing."
These power statements interdict negative thinking and replace it with a powerful and positive mood.
Finally, power statements are not enough to do the job alone. Our bodies must also get in the game. A Power Posture reinforces the power statement. Saying "I am going to crush this" while slouched in a defeated, slouching position just doesn't work! Your subconscious mind will call bull and continue to feed the negative pattern. You need to pull yourself up by your bootstraps and mirror the power statement with a power posture.
Often in the middle of a grueling workout, I or one of my coaches will shout power statement, coupled with powerful gestures, when we notice the fear dog nipping at the trainees. Everyone's mental attitude and bodies respond immediately as if jolted by a bolt of positively charged electricity. It is great to watch and be part of. Soon we are all laughing and cranking away at the workout, having left the worst behind us. We have learned to allow positive self-talk and powerful body postures to condition our minds for positive outcomes.
One final comment about Positivity: the mind will easily slip in and out of negative situations based upon external stimuli. You must trick your conscious mind to remain positive by reciting Powerful Mantras. A mantra is simply a short statement that has positive meaning to you.
When I was in Class 2 Diver's course, on long runs I would recite over and over "feeling good, Hooya!" Corny as heck but it worked. The power of positivity cannot be underestimated and I highly recommend you start practicing these techniques now if you are not already.
Friday, April 15, 2011
Forging Mental Toughness
Last week we looked at how Ultra endurance athletes and survivors of natural disasters actually survive! The tactics and behaviors used are surprisingly similar, and better yet, are trainable.
The "quit option" is more complicated than it appears. It is easy to tell yourself "no way will I quit" when in reality your belief systems driving your subconscious mind are telling you quite the opposite.
We discussed the short term pain of suffering as compared to the long term pain of regret. The higher the risk and the stakes, the higher the suffering required to prevail. Also the higher the regret associated with failure.
As with Aaron Ralston who chopped his arm off after 127 hours of being stuck between a rock and hard place, quitting is simply not an option. I highly recommend you see his movie "127 Hours" or "Into the Void" to observe outstanding psychological profiles of mental toughness.
We also looked at how our belief systems limit our physical performance, something we call the 20X factor. We are capable of at least 20 times what we think we are. The only thing standing between us now, and the 20x us, is our "knowingness" of this fact. Again it is our subconscious mind, not our "thinking" mind, which either supports or torpedoes a belief such as this.
During a seminar that i attended, i found that research shows that 12% of our brain-power is handled by our conscious "thinking" mind while 88% is handled by our subconscious mind. Wow! I want to know how to tap into that 88% don't you? (I call the conscious or thinking mind our "monkey mind" because it is always grabbing for the next thought or stimulus and doesn't take time to pause or digest what it is already chewing on!)
Here are some more tactics to help guide us.
Set Goals the right way
Yes, I know. Goal setting is mundane isn't it?
Have you reviewed yours today? Have you worked on the #1 thing today that is going to move you closer to your major goal tomorrow? What happens when your goals fail to be realistic? Do you have a method for checking it against reality? Are you tracking them?
Goal setting is a very powerful tool, and it is useless when done in a silly way. Goal setting helps us to maintain a positive and forward momentum, a way to track our progress, and a way to focus our efforts on the important, rather than just the urgent, things.
Proper goals are stated in precise and positive terms. They are measurable and have a modest time frame associated with them. Too short and either they are not meaty enough, or you are setting yourself up for failure. Too long and you lose the urgency and they fall off the radar.
Goals must be achievable, in that you have the potential to accomplish them with the skills and resources available. Also they must be realistic, even if achievable, are they realistic for you to even go for it?
When the going gets tough, goals take on a whole new level of importance. In Hell Week, we were not setting our sights on "being a Naval Diver" or even "getting that badge." Either of these is a SMART goal when I was preparing for Class 2. But during Hell Week or any arduous situation, we require a different method.
In the tough spots I recommend to collapse your goal setting to the very near term. I call these "micro-goals." The great thing about micro-goals is that they lead to "micro-victories." You stack up enough micro-victories and pretty soon you have achieved a huge milestone!
Back to the Hell Week example. A terrible goal would be to "make it to Friday." When you are in the depths of despair on Monday morning at 4am, sleep deprived and depressed, Friday seems a very, very long way away.
A better goal would be to make it to sunrise. The sun has a remarkable ability to both warm you up, and cheer you up. Things suddenly don't look as bad at 7am as they did at 4am. Micro Goal. Micro Victory. Next.
The hidden secret with micro-goal setting is that it forces our monkey mind to focus on what is happening right now, rather than what may happen in the future where it wishes to be. Focus on the next meal, the next event, or even the next footstep. These short and achievable goals help to enlist our monkey mind to be an ally versus enemy in our fight.
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