Mindset is your strongest asset.

A well programmed mind can lead any human to overcoming their greatest fears & conquering their ultimate challenges.

The biggest battle is overcoming self doubt and truly believing you can achieve any goal you set.

My 30 day strategy for getting started with neuro-linguistic programming (NLP) is in leg 3 of today’s newsletters, legs 1 & 2 focus on the detail of what is NLP.

NEW ON YOUTUBE: How do I personally stay focused? I’ve shared my ‘7 Rules to Live a Disciplined Life’ on YouTube, you can watch it here.

So how do you use NLP to unlock your ultimate performance?

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The Main Feature

Leg one: Foundational Principles of Neuro-Linguistic Programming

NLP is grounded in the belief that there is a symbiotic relationship between neurological processes, language, and behavioural patterns. This framework posits that the strategies of successful individuals can be decoded and replicated.

In the context of sports, this means understanding how elite athletes think, communicate, and behave, and using these insights to develop similar patterns in others. The core of NLP lies in its focus on goal setting, mental restructuring, and visualisation techniques. These elements are crucial for athletes as they provide a mental blueprint that guides physical training and performance.

When applying Neuro-Linguistic Programming (NLP) to your 2024 goals, focusing on the most impactful techniques can be beneficial. Here are the top three NLP strategies that can be particularly effective:

1. Programme your mind with visualisation This is my most powerful tool. Set clear, specific goals for your fitness goal (like achieving a certain marathon time or completing the race without injury). Then, use visualisation techniques to mentally rehearse achieving these goals. Imagine yourself training effectively, overcoming challenges during the race, crossing the finish line, and experiencing the emotions of accomplishing your goal. This mental rehearsal can enhance motivation, increase confidence, and prepare you psychologically for the race.

2. Remove negativity with positive self-talk: The language we use internally (self-talk) significantly influences our beliefs and behaviours. In marathon training, maintaining a positive and encouraging internal dialogue is crucial. Transform negative thoughts into positive affirmations. For example, change “I’m not a good hill runner” to “Every hill I run makes me stronger.” These affirmations can help build a resilient and optimistic mindset, essential for enduring the physical and mental challenges of marathon training. My mantra for Ironman Weymouth was. “I am strong. I am powerful. I will succeed”.

3. Anchoring: This technique involves creating a trigger (an anchor) that elicits a specific emotional or physical state. For example, for marathon training, you can establish anchors that evoke feelings of strength, endurance, or calmness. This could be a specific piece of music, a motivational phrase, or a physical gesture (like clenching your fist). Use this anchor during training, especially in challenging moments, to instantly access the positive state associated with it. On race day, these anchors can be invaluable for maintaining motivation and focus.

T-1: Mental Preparation

Leg 2: Practical Applications of NLP in Sports

One specific example of how NLP (Neuro-Linguistic Programming) has been used with a professional athlete is the case of Boden Joseph "Bo" Hanson, a four-time Australian Olympian and three-time Olympic medalist in rowing. During the later stages of his career, Hanson studied various behavioural theories and techniques, including DISC behavioural theory, the Myers Briggs Personality Type Indicator, Emotional Intelligence, and Neuro-Linguistic Programming (NLP).

Hanson applied these techniques, particularly DISC behavioural profiling, to understand how his behaviour related to his training, racing, and performance results. This understanding helped make his last years of rowing more enjoyable and successful. Post his rowing career, Hanson founded Athlete Assessments, a high-performance consultancy, where he developed AthleteDISC, the first sports version of DISC theory and behaviour profiling. This tool is used for athletes, sports teams, and coaches to enhance their performance and understand their behavioural profiles better.

Two athletes who are better known are Michael Phelps and David Goggins.

They are known for their mental fortitude and use of psychological techniques to enhance their performance, although their methods are not explicitly identified as Neuro-Linguistic Programming (NLP).

1. Michael Phelps: Phelps, one of the most decorated Olympians of all time, is renowned for his mental preparation and visualisation techniques. He often visualised every aspect of his races, including potential challenges, which helped him stay calm and focused during actual competitions. This mental rehearsal not only prepared him for the physical aspect of swimming but also for handling pressure during critical moments. Visualisation and mental rehearsal are common techniques in sports psychology, used to enhance an athlete's ability to perform under pressure by creating a mental image of the desired outcome.

2. David Goggins: Known for his ultra-endurance feats and mental toughness, Goggins often speaks about the importance of self-talk and mental conditioning. His approach involves pushing beyond physical and mental limits, often using challenging self-talk to overcome barriers. Goggins' method focuses on resilience, perseverance, and the transformation of negative experiences into motivational fuel. This approach aligns with some aspects of NLP, such as reframing negative experiences and using language to influence one's mental state.

Who better to learn from than a Navy SEAL & Olympic athlete. You can listen to Goggins on the Huberman Lab podcast here.

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Leg 3: Transform With This 30 Day Protocol

Try this process for 30 days and watch your mental strength soar:

1️⃣ Set 3 goals and write them down every single morning. Ensure the goals are emotional, meaning they make you feel inspired.

2️⃣ Twice a day, AM & PM mentally visualise yourself completing the goal. Spend 10 minutes visualising all the steps you need to take & completing them successfully.

3️⃣ Create a mantra you repeat 3 times a day. Make it simple and powerful such as “I will achieve all my goals”.

It’s crucial you follow this for upwards of 30 days. I followed this protocol for 5 months in 2022 & it truly transformed my mental state.

What else do I do to achieve my goals? Watch the below & subscribe for more content.

Coaches Corner

WOTW: Workout of the week

If you’re serious about improving your running, improving top end speed & building the base is crucial. The following workout will work on the high heart rate

Understanding Heart Rate Zones

• Zone 1 (50-60% of Max HR): Light intensity, easy recovery.

• Zone 2 (60-70% of Max HR): Aerobic zone, comfortable pace, can hold a conversation.

• Zone 3 (70-80% of Max HR): Moderate intensity, improving aerobic fitness.

• Zone 4 (80-90% of Max HR): High intensity, improving maximum performance capacity.

• Zone 5 (90-100% of Max HR): Maximum intensity, short intervals.

10km Interval Session Structure

1. Kilometers 1-2: Warm-Up

   • Start in Zone 1 (50-60% Max HR).

   • Gradually increase to Zone 2 (60-70% Max HR) by the end of 2 km.

   • Focus: Loosen up muscles and prepare your cardiovascular system.

2. Kilometers 3-7: Interval Training

   • Kilometers 3, 5, 7: Run these kilometers in Zone 4 (80-90% Max HR).

   • Kilometers 4, 6: Recovery in Zone 2 (60-70% Max HR).

   • Focus: Improve speed, cardiovascular strength, and lactate threshold.

3. Kilometers 8-9: Active Recovery

   • Reduce intensity to Zone 2 (60-70% Max HR).

   • Focus: Lower heart rate, start recovery process.

4. Kilometer 10: Cool Down

   • Gradually reduce to Zone 1 (50-60% Max HR).

   • Focus: Aid recovery, lower heart rate gradually.

Additional Tips

• Hydration and Nutrition: Stay hydrated and consider quick energy sources like gels.

• Pacing: Pay attention to pacing during intervals. Avoid starting too fast.

• Monitoring: Use a heart rate monitor to track your zones accurately.

• Adjustment: Be flexible and adjust intensity based on how your body feels.

Key Takeaways

• This session combines high-intensity intervals with adequate recovery periods.

• It's designed to enhance both aerobic and anaerobic fitness.

• Consistency and listening to your body are crucial for effective training.

Remember, the effectiveness of heart rate training lies in adhering to the zones and understanding how your body responds to different intensities. Adjust as necessary based on your fitness level and recovery needs.