Fun Science that will help your endurance performance
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FUN STUFF…SCIENCE…INSIG HTS AND CONTROVERSIAL TOPICS
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Transcript of Fun Science that will help your endurance performance
FUN
STUFFhellipSCIENCEhellipINSIG
HTS AND
CONTROVERSIAL
TOPICS
Running is
Self-Control
Stress
Fatigue- Physical and Emotional
Brain and Cognitive
Performance
The trap
Coaching= PlanningTraining design
Mechanistic view
ldquoYet paradoxically there is nothing structured and certain
about a race What happens over the course of a distance
running race is open to constant change athletes have to
make untold decisions that relate to their many bodily
states ldquo
Jim Denison amp Joseph P Mills (2014) Planning for distance running coaching with
Foucault Sports Coaching Review DOI 101080216406292014953005
When Do we make our biggest decisions
Under highest Stress AND highest fatigue
De Koning J J Foster C Bakkum A Kloppenburg S Thiel C Joseph T hellip Porcari J P (2011) Regulation of Pacing
Strategy during Athletic Competition PLoS ONE 6(1) e15863 doi101371journalpone0015863
Stone M R Thomas K Wilkinson M Jones A M Gibson A S C amp Thompson K G (2012) Effects of Deception on
Exercise Performance Implications for Determinants of Fatigue in Humans Medicine amp Science in Sports amp Exercise 44(3)
534ndash541 doi101249MSS0b013e318232cf77
So what
Manipulate training to stress uncertainty
What happens during
uncertainty
Stress levels increase
Shifts attention
Increase in cognitive load
Increase in decision making fatigue
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Running is
Self-Control
Stress
Fatigue- Physical and Emotional
Brain and Cognitive
Performance
The trap
Coaching= PlanningTraining design
Mechanistic view
ldquoYet paradoxically there is nothing structured and certain
about a race What happens over the course of a distance
running race is open to constant change athletes have to
make untold decisions that relate to their many bodily
states ldquo
Jim Denison amp Joseph P Mills (2014) Planning for distance running coaching with
Foucault Sports Coaching Review DOI 101080216406292014953005
When Do we make our biggest decisions
Under highest Stress AND highest fatigue
De Koning J J Foster C Bakkum A Kloppenburg S Thiel C Joseph T hellip Porcari J P (2011) Regulation of Pacing
Strategy during Athletic Competition PLoS ONE 6(1) e15863 doi101371journalpone0015863
Stone M R Thomas K Wilkinson M Jones A M Gibson A S C amp Thompson K G (2012) Effects of Deception on
Exercise Performance Implications for Determinants of Fatigue in Humans Medicine amp Science in Sports amp Exercise 44(3)
534ndash541 doi101249MSS0b013e318232cf77
So what
Manipulate training to stress uncertainty
What happens during
uncertainty
Stress levels increase
Shifts attention
Increase in cognitive load
Increase in decision making fatigue
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Brain and Cognitive
Performance
The trap
Coaching= PlanningTraining design
Mechanistic view
ldquoYet paradoxically there is nothing structured and certain
about a race What happens over the course of a distance
running race is open to constant change athletes have to
make untold decisions that relate to their many bodily
states ldquo
Jim Denison amp Joseph P Mills (2014) Planning for distance running coaching with
Foucault Sports Coaching Review DOI 101080216406292014953005
When Do we make our biggest decisions
Under highest Stress AND highest fatigue
De Koning J J Foster C Bakkum A Kloppenburg S Thiel C Joseph T hellip Porcari J P (2011) Regulation of Pacing
Strategy during Athletic Competition PLoS ONE 6(1) e15863 doi101371journalpone0015863
Stone M R Thomas K Wilkinson M Jones A M Gibson A S C amp Thompson K G (2012) Effects of Deception on
Exercise Performance Implications for Determinants of Fatigue in Humans Medicine amp Science in Sports amp Exercise 44(3)
534ndash541 doi101249MSS0b013e318232cf77
So what
Manipulate training to stress uncertainty
What happens during
uncertainty
Stress levels increase
Shifts attention
Increase in cognitive load
Increase in decision making fatigue
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
The trap
Coaching= PlanningTraining design
Mechanistic view
ldquoYet paradoxically there is nothing structured and certain
about a race What happens over the course of a distance
running race is open to constant change athletes have to
make untold decisions that relate to their many bodily
states ldquo
Jim Denison amp Joseph P Mills (2014) Planning for distance running coaching with
Foucault Sports Coaching Review DOI 101080216406292014953005
When Do we make our biggest decisions
Under highest Stress AND highest fatigue
De Koning J J Foster C Bakkum A Kloppenburg S Thiel C Joseph T hellip Porcari J P (2011) Regulation of Pacing
Strategy during Athletic Competition PLoS ONE 6(1) e15863 doi101371journalpone0015863
Stone M R Thomas K Wilkinson M Jones A M Gibson A S C amp Thompson K G (2012) Effects of Deception on
Exercise Performance Implications for Determinants of Fatigue in Humans Medicine amp Science in Sports amp Exercise 44(3)
534ndash541 doi101249MSS0b013e318232cf77
So what
Manipulate training to stress uncertainty
What happens during
uncertainty
Stress levels increase
Shifts attention
Increase in cognitive load
Increase in decision making fatigue
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
ldquoYet paradoxically there is nothing structured and certain
about a race What happens over the course of a distance
running race is open to constant change athletes have to
make untold decisions that relate to their many bodily
states ldquo
Jim Denison amp Joseph P Mills (2014) Planning for distance running coaching with
Foucault Sports Coaching Review DOI 101080216406292014953005
When Do we make our biggest decisions
Under highest Stress AND highest fatigue
De Koning J J Foster C Bakkum A Kloppenburg S Thiel C Joseph T hellip Porcari J P (2011) Regulation of Pacing
Strategy during Athletic Competition PLoS ONE 6(1) e15863 doi101371journalpone0015863
Stone M R Thomas K Wilkinson M Jones A M Gibson A S C amp Thompson K G (2012) Effects of Deception on
Exercise Performance Implications for Determinants of Fatigue in Humans Medicine amp Science in Sports amp Exercise 44(3)
534ndash541 doi101249MSS0b013e318232cf77
So what
Manipulate training to stress uncertainty
What happens during
uncertainty
Stress levels increase
Shifts attention
Increase in cognitive load
Increase in decision making fatigue
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
When Do we make our biggest decisions
Under highest Stress AND highest fatigue
De Koning J J Foster C Bakkum A Kloppenburg S Thiel C Joseph T hellip Porcari J P (2011) Regulation of Pacing
Strategy during Athletic Competition PLoS ONE 6(1) e15863 doi101371journalpone0015863
Stone M R Thomas K Wilkinson M Jones A M Gibson A S C amp Thompson K G (2012) Effects of Deception on
Exercise Performance Implications for Determinants of Fatigue in Humans Medicine amp Science in Sports amp Exercise 44(3)
534ndash541 doi101249MSS0b013e318232cf77
So what
Manipulate training to stress uncertainty
What happens during
uncertainty
Stress levels increase
Shifts attention
Increase in cognitive load
Increase in decision making fatigue
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Stone M R Thomas K Wilkinson M Jones A M Gibson A S C amp Thompson K G (2012) Effects of Deception on
Exercise Performance Implications for Determinants of Fatigue in Humans Medicine amp Science in Sports amp Exercise 44(3)
534ndash541 doi101249MSS0b013e318232cf77
So what
Manipulate training to stress uncertainty
What happens during
uncertainty
Stress levels increase
Shifts attention
Increase in cognitive load
Increase in decision making fatigue
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
So what
Manipulate training to stress uncertainty
What happens during
uncertainty
Stress levels increase
Shifts attention
Increase in cognitive load
Increase in decision making fatigue
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
What happens during
uncertainty
Stress levels increase
Shifts attention
Increase in cognitive load
Increase in decision making fatigue
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Feedback manipulators
Foucault model
Time
Space
Power
Uncertainty
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Perception Manipulators
Time No watchsplits workouts
Incorrect feedback (too fastslow- see reaction)
Space Lane 8 workouts unmeasured fartleks
Odd distance repeats (8x456m repeats)
Unconstrained workouts- no set course
Power Switch groups up
Force others to lead ie If top guys are doing 5xmi have 2nd tier guy do 4xmi
without telling top group so that he can lead 4th mile
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Uncertainty
Unknown surges-
Ex 8x800m- everyone in group has 1 surge to use
One rep at a time
Donrsquot let athlete know full workout
Prevents ldquopacingrdquo the workout if you donrsquot know definitive end point
Give athlete Decision making
Time tempos
ie Get 30min total of tempo how you split it up is up to you
Effort workouts
Run each rep until going over some effort level then jog recover do it again
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
ldquoAs we have seen elite athletes show not only
increased precision in execution but also
superior performance at the level of
perception anticipation and decision makingrdquo
Yarrow 2009
Elite actions have less mismatch
ie pick things up better and act on them
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Test perception abilities
Pace-Tell them to run at X pace see their degree
of mismatch
Time- Ask elapsed timedistance on a run or
tempo
Power dynamics- Team- have the 5th man surge
without people knowing see who goes with
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Cognitive Fatigue on perception
Pageaux B Lepers R Dietz KC amp Marcora S M Response inhibition impairs
subsequent self-paced endurance performance European Journal of Applied
Physiology
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Cognitive Fatigue
KEY-
Use cognitive fatigue to get them to a point of
losing focusattention
THEN work on forcing attentionfocus
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
CognitiveEmotional Fatigue
Stress
Uncertainty
Competition
Cognitive demanding tasks
Fatigue cognitively then ingrain focusattention
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Pre-workout
Cognitive fatigue
Study hall
Attention tasks-
Stroop task
N-back task
Then- put in a place where they have to focus
ldquoWINrdquo the workout Challenge enough where they
have to focus but donrsquot push it to failure
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Within workout
Demanding tasks during the recovery portion of
workouts
Physical recovery but focusattention never gets rest
Ex 4x1mile with 330 rest consisting of cognitive
task
Simple math problems
Dual task (think- multitasking)
Count backwards from 1000 by 7 while balancing on one
leg
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Cognitive performance post workout-
Example Minutes after mile repeats
Performance on Stroop Test
Drops 17
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Self-Control
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Self-Control
ldquocapacity to override behaviors thoughts or
emotions and replace them with alternative
actions or responsesrdquo
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Willpower and Drive
Self Control-
Avg person spends
3-4hrs resisting temptations
30min succumbing
Willpower Reserve
Limited Resource
We deplete and restore our willpower
Every time we resist we dip into our willpower reserve
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Willpower Depletion
Study
Task 1-Watching emotionally charged movie
Group 1- Suppress emotions
Group 2- free to express emotions
Task 2- Persistence in squeezing a handgrip
Results
Suppressing emotion DECREASED
persistence in subsequent task
Investigating the effects of ego depletion on physical exercise routines of
athletes Derek C Dorris a David A Power Emily Kenefick
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Willpower Failure
What happens Initiative
Concentration
Emotion intensity (More pain)
Self Indulgence
Distracting thoughts ldquonoiserdquo
Shift to Conscious processing
Decisions while ldquodepletedrdquo Avoid decisions
Less compromise
Pick default option
Irrational Bias
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Decision Making Fatigue
Every decision takes willpower
Proportional to how emotionally strong the
decision is
Implications
How many decisions do you make in your sport
What to do
Minimize pointless decisions
Prioritize
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Increasing Willpower Reserve
Eliminating Decisions
Make things Automatic
Train
Small challenges increase reserve
Using left hand on tasks
Maintaining good posture
Carrying Candy in pocket or put it on your desk
Big challenges often lead to failure (ldquoovertrainrdquo)
Sugar
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Restoring willpower
Stress Relievers
Sleep
Relaxation
Soothing Music- Tyler amp Burns 2008- accelerated self-
regulatory resources recovery from 10min to 3min
Recovery runstraining
The mystery solved of what they do
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Motivation
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Motivation-Masking Depletion
ldquoEvolution doesnrsquot give a damn about your
happiness itself but will use the promise of
happiness to keep us alive And so the promise
of happiness- not the direct experience of
happiness-is the brains strategy to keep you
hunting gathering working and wooingrdquo Kelly
McGonigal
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Motivation
Automatic regulation vs conscious
Conscious motivation- Depletes self-control fast
Canrsquot FORCE motivation have to INGRAIN it
Graham Bray Ginis (2014)ldquoPay the Piperrdquo It helps initially but motivation takes a
toll on self-control Psychology of Sport and Exercise
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Why
Pursuit of Reward
Hit of Dopamine
rdquoWhen dopamine puts our brains on a reward
seeking mission we become the most risk-taking
impulsive and out-of control versions of
ourselvesrdquo
Actual Reward
hellipvery little ldquobumprdquo in motivation
Olympic withdrawalhellip
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Pursuit
Delayed Gratification Study
Given choice 2 ldquoedible rewardsrdquo now
OR
6 ldquoedible rewardsrdquo in 2 minutes
Chimps vs Humans
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Chimps
72 waited
Humans
19 waited
Humans=
HARVARD
studentshellip
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Motivation and Team Culture
Air Force Academy
Studied fitness test results (pre-Academy all the
way through graduation)
What predicted end level fitness
Initial fitness
Improvement
The LEAST FIT CADET in the squadron
Regression to the mean
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Framingham study
Obesity
Drinking
Giving up cigarettes
Depression
Sleep deprivation
SELF CONTROL
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Goal Contagion
Do Goals Really spread
Study
Young men read a study about a man trying to pick up
women at a bar with the goal of casual sex
Researchers had a male or female interrupt the study
participants asking for help
Men who read study= way more likely to help the female
Why did they help
To increase their chances of ldquohooking uprdquo with them
Casual Sex is contagious
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Contagious
ldquoWhat we think other people do
matters even more than what they
actually dordquo Kelly McGonigal
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Labeling
DO NOT LABELGROUP-
Athletes reflect your perception of them
ldquoThe researchers found that the rats the students
thought were brilliant performed significantly better
than the rats believed to be on the dumb siderdquo
Leonard Mlodinow
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
How do we see our self
bull Current vs Future Self
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Future Self
Study
Students willing to donate 27min of their present time
to help 90min of their future time and 120min of a
strangers time
fMRI research- When we think about our future self
Brain activity looks similar to if we are thinking about a
stranger
Why
We think of our future self as different idolized people
Implications
Goal setting
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Future Self
-ldquoWithout the internal cues of disgust and
anxiety we guess wrong about what we will be
willing to do in the futurerdquo Kelly McGonigal
Training
Think we will do more in the future
Competing
We are bad at predicting how we will feel in a race in
the future and how we will respond
Implications
Remember back to how fatigue works
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Stress
How to deal with stressanxiety
Researchers took people who suffered from
anxiety
Showed them critical statements about themselves
Trained them to
Pay Attention-Notice what they were thinkingfeeling
when anxious
Breathe
Anxiety reduced
How Brain centers for visual attention went up showing
they pay MORE attention to self-critical statements while
stress activity DECREASED
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Implications
Pushing away anxiety backfires pre-competition
Accept embrace donrsquot push away
Goal=isnrsquot elimination of anxiety and self doubt
but to develop a trust
STRESS is goodhellip
IF in right direction
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
The Psychology of Running
People donrsquot like being in there own head
ldquois that simply being alone with their own thoughts
for 15 minutes was apparently so aversive that it
drove many participants to self-administer an
electric shock that they had earlier said they would
pay to avoid (Wilson 2014)
Running is ALL about being in onersquos head and
being OKAY with it
No music force attention
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Priming
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Priming
Physical Post activation potentiation
ie Jump Rope
Psychological Athletes shown happy
faces subliminally performed better in a time trial
(Marcora 2014)
Pre-Competition Hyped or Calm
Confidence Instilling
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Testosterone
Loss reaction Bigger decreases in testosterone levels after a loss predicts
whether you want to compete again or not
Social Debrief Social debrief after competition
Minimizes tesosterone decrease
ie Hanging out chatting on cool down VS being secluded on their phone
Coaches speech Pre-race vs post race
Can influence Testosterone levels
Data from Dave Hamilton
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Testosterone
Massage study- 2 groups (1 that liked
massage 1 that hated)- had them get massage from guy expert non-expert and hot blonde girl Found increases in
sprint performance and testosterone in a group that hated massage withBlonde only
Group that like massage in expert and blonde
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
What actually matters
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
What actually matters
ldquoPoprdquo vs
Overall
Success of
workout
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Sleep and Stress
0
05
1
15
2
25
3
35
4
45
5
81914 82914 9814 91814 92814 10814 101814 102814 11714 111714 112714
StressLevel
Sleep
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Long Intervals
0
05
1
15
2
25
3
35
4
45
RPE Mental PE MuscleSoreness
Pop Overall Stress Level Energy Sleep Quality Hours Slept
workout day
1 day after
2 days after
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
What do workouts do
After tempos
soreness no real difference
Pop- drop slightly 4 two days
Overall- drop for 2 days
Sleep- increase in sleep quality but no real change in hours after each
Physical Effort more than Mental Effort (350 vs 30 on 1-5 scale)
After Long Intervals
RPE and mental RPE are closer than tempos
Soreness- increases after 1 day but big drop 2 days after
Pop- slight drop continuing to 2 days
Overall- Feel bad 2nd day after
Energy- drops 2 days after
Sleep Hours- increases significantly after (not quality
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
Reactive Strength
So what
Think beyond simple physical training
We deal with Humans NOT Machines
So what
Think beyond simple physical training
We deal with Humans NOT Machines
