Powerlifting demands your attention physically and mentally. Therefore, improve your focus and take charge of your mind to get the most from powerlifting. That way, you'll lower the risk of injury and look forward to each session.
As such, it'll motivate you to try heavier weights as you progress. Even if it takes time for you to achieve the results you've been hoping for, you'll have the mindset to continue working hard. Here's what you can do.
Ways to Boost Your Focus When Powerlifting
EMOM (Every Minute On the Minute) Technique
It's a simple technique that guides you to utilize every minute instead of overthinking between reps. For instance, if you'd like a snatch session, set the sets, repetitions, and breaks.
As it gets heavier, you begin to value the few seconds of rest you have in between, so you spend less time thinking.
The more time you spend on a snatch rep or overthinking, the less time you have to rest. So you improve your technique as your attention shifts to troublesome areas like your pull, grip width, and extension. This technique works on powerlifters at any level, from beginners to advanced powerlifters.
Use a Strength Booster
If you lose focus because you lack the energy to survive a powerlifting set, but you drink enough water and get enough rest and sleep, you can consider adding supplements to your diet.
For instance, if you're a hard gainer, you may benefit from increasing your calorie-to-protein ratio using supplements with whey and simple carbohydrates. This ratio depends on your body's ability to turn fat into energy or increase muscle mass.
However, the protein-to-carbs ratio isn't the only way to tell protein powder apart. The best whey isolates have varying fat and fiber content. Additionally, they come in various flavors so you choose the one suitable for your workout drink. For instance, some have sweet chocolate or vanilla flavors you can mix with milk or water.
Design a Progress Plan
It helps to know how you'll increase or change your reps every week or month. Think of it as graduating from one powerlifting level to another. Without such a plan, you might be demotivated and lose focus because you don't know how to attain your powerlifting goals.
Prepare Your Mind
Before you start a session, close your eyes and visualize the repetitions you want to perform. That way, you prepare your mind for the excitement or pain that comes with those reps. There's no room for surprise when your resilience is fighting the force of gravity.
Being alert reminds you to check simple techniques like your stance. These small details matter. For example, your feet aren't as wide apart in a traditional deadlift as in a sumo stance.
You can also incorporate other sports that help you improve your concentration and control. For instance, martial arts teach you endurance.
Create a PowerLifting Routine
Every powerlifter has a routine. You need one to know what to do next once you lie on a bench press stand on a platform. It should be consistent, and you can change it as you grow as a powerlifter. Your routine could be a ritual you do before you start your lifts. It could also be a movement that gets you into position and helps you get an energetic grip.
Some powerlifters rock their bodies back and forth. Others tighten the belt. Another lot prefers to walk about after they chalk up. For you, maybe you only need to relax and breathe. Therefore, take a few deep breaths as you grip the bar. It also helps to go over your routine beforehand.
When powerlifting in a public gym, all the movement around you and the music might be distracting. Therefore, invest in headphones that help you block all the noise from your surroundings so that you concentrate on what you're doing. It might also help to go to the gym when it's practically empty if people are a distraction.
Your phone could also be a distraction. If you're the kind who texts and chats the whole time spent at the gym, you have less time to complete your routine. Additionally, you spend more time resting than working out.
Time Your Rest
Inconsistency makes you lose focus, and your intensity decreases. You want consistent reps to build resilience as you increase the weights.
Get a Gym Buddy
Find someone who shares your passion and will motivate you to push your boundaries. You may never know your full potential if you worry about a barbell landing on your chest half of the time you spend lying on a bench press.
Focus helps you push beyond your physical limit. If you're not getting the most from your present technique, it's time to analyze what you do when you hit the gym. If half of the time goes to rest, chatting, and spotting your gym buddies, there's a problem.
The first thing to do is cut out all distractions. Two, visualize each rep before you start so you only stop to rest at the right time. Three, get a gym buddy who loves powerlifting to urge you on.