MAXIMAL ATTEMPTS: MENTAL & PHYSICAL APPROACH
You have finally reached the point in your program where you’ll be taking maximal attempts. Whether these are snatches and clean and jerks or bench presses, squats, and deadlifts, they will no doubt challenge what you have worked for up until this point. Maximal attempts are just that, they call for us to exert both our reserve of strength as well as require our highest level of technique and precision that we can muster at that moment. Not only are our physical capabilities challenged but our mental capacity to focus and overcome what is in front of us. It is, without a doubt, extremely difficult but you are more than capable of doing so.
Follow Your Program
The worst thing you can do when trying to prepare for maximal attempts is to change your approach last minute. Your coach has prepared you for this day with a program that is tailored to your needs with specific changes in intensity and volume, all to ensure your body and mind are ready for this day. If the program says that you are only having 2-3 attempts at a max weight, then stick to that plan. This amount of volume and intensity has been chosen to ensure that you do not overtrain or worse injure yourself in the process of trying to max out. If something doesn’t feel right or there is a need to change something, then of course discuss it with your coach, but other than that stick to it. Your coach has your best interest at heart and has gotten you to this point, trust in them.
Trusting Yourself
For some lifters, trusting themselves may be incredibly easy or hard. You can be your biggest fan or your own worst enemy. When maximal attempts come along, there’s some level of apprehension, and that is perfectly normal. You have to convince yourself that you can accomplish the task at hand. One way to look at this is that up until this attempt, you have done thousands of successful attempts with great technique, timing, and position. Your body is strong and capable of these positions. Are you attempting a weight you never had before? Yes. Is that any reason not to trust yourself and your abilities? No. Maybe it's one more kilogram or five more pounds; it is nothing you, as a lifter, cannot overcome. Trusting yourself means accepting that this will be difficult, but there’s a metaphorical “leap of faith” you must take upon yourself to go out and go for that attempt.
Mental Narrative & Visualization
The mental approach for maximal attempts can come in many forms. One way is through mental rehearsal or visualization. These mental techniques involve the lifter using the imagery of their technique, speed, and positions as a way to boost their confidence and prepare them for what is going to take place. Visualizing the lift not only means seeing it done successfully but also preparing the body and mind for how it will feel, the sensation of your body moving in space and the fluidity of the movement itself. Pairing this with a positive mental narrative can increase your confidence and success. The mental narrative is the mental dialogue you have within your mind with yourself. This can be a powerful tool or a lead weight dragging you down. The way you speak to yourself and speak about your abilities will directly affect how you perform.
“This weight is too heavy. I don’t think I can do this.”
“It’s not moving perfectly. I shouldn’t go for it.”
“There’s no way I can do this today.”
These are examples of poor self-talk and how it can pollute our minds. This form of self-doubt can diminish your confidence and your ability to prepare for a maximal lift. Keep the narrative positive, and you will eventually see success. Is it ok to miss maximal attempts? Of course, it is. We are not defined by our misses as lifters, so don’t take them personally and let them drag you down. Trust yourself, trust your coach, trust your abilities, and take that leap for those maximal attempts.