Anger and Fighting in Competition

Editor’s Note: This blog has been a bit dormant for a while, but apparently some people are still discovering and finding it useful. I thank you for your kind comments. Despite our low activity, we were recently named among the “Top Martial Arts Sites” by The MMA Zone. I was grateful and honored by the recognition and thought I would try to revive the site - if only temporarily– until reality sets in again. So, here goes… Paddles…. CLEAR … BEEEEEEP…

Optimal arousal (heh, heh… you said “arousal”, heh, heh) is a key to performing effectively in competition. But what is “optimal”? Excellent question. Some of you might remember the old “Inverted U” hypothesis. In psychology books, it is known as the Yerkes-Dodson Law. The basic idea is that anxiety (or physiological arousal, more generally) in small to moderate doses tends to help competitive performance by accelerating your drive and energy. But at a certain point, arousal becomes too high and it begins to impair performance. When arousal is working for you, that’s being in “the zone.” Crank it up past that point, and the upward line in the upside down “U” begins to turn downward. Pretty basic.

But if you watch combat sport athletes, you’ve probably noticed an incredible range in emotional intensity – even among the winners. That seems to defy the idea that there is one optimal point for everyone.

An alternative to the Inverted U is the Individual Zones of Optimal Functioning -or IZOF model. The IZOF model suggests that “the zone” of optimal emotional and physiological intensity varies for each individual athlete. One of the areas where I’ve seen this most clearly with fighters specifically is in how they handle or use anger.

Anger generally tends to charge your arousal level. Your thoughts are racing. Your body is revved up. And your emotions are running high. Is that a good thing? That depends. It depends on who you are and how you handle it. I remember chatting with one young fighter – a super nice guy who was not naturally aggressive - saying how he was trying to work himself up to “hate the guy” who he was opposing in the cage. He thought that he needed hate and anger to tap into his inner barbarian .. or something like that.

Anger can sometimes generate drive and energy. But it can also sometimes drain it. And it will often overshadow the part of your brain responsible for anticipation, planning and strategy. So there can be a steep cost as well.

Recently, researchers in Finland took a look at how anger affected the performance of 20 high-level (international) competitive karate athletes. They measured the athlete’s expression of anger and asked them to recall their best and worst competitive performance – before during and after. As the IZOF model would predict, responses were all over the map. Just over half had low anger in their best and their worst performances. For these competitors, anger was neither a handy tool nor an impediment.

Another group tended to notice a rise in anger intensity in their worst performances – more so in the pre- and post-fight situations than in the competition itself. What did seem to make a difference was the athlete’s ability to regulate or control his or her level of anger intensity and perceiving that he or she had enough coping resources to deal with the stress and frustrations of competitive adversity.

Here’s one way to look at these results: When you can selectively summon and carefully control your anger, you can use it as an energizing resource. But when anger is prompted by an opponent, it may signal to your brain that you are in trouble making it worry that you don’t have enough resources to cope. Becoming angry may be different than allowing an opponent to make you angry. When you react with anger you give up a measure self-control. You may get a boost of intensity, but you may also be more prone to tactical and strategic mistakes. Know yourself.

Ruiz, M., & Hanin, Y. (2011). Perceived impact of anger on performance of skilled karate athletes Psychology of Sport and Exercise DOI: 10.1016/j.psychsport.2011.01.005

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).

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, ht’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.

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.

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.

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-calldd '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

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 overcole. 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 fabilitate 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.

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.

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)
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