Developing Mental Toughness

I don't know about you, but 90% of the time when I read a post about developing mental toughness, it's a very general, motivational, fluffy post. The advice is generally "Get yourself pumped!" or "Mentally prepare for the lift" which are nice, but I like things to do. This post has two main functions, the first of which is to introduce you to the best article I've read on mental preparation and performance from t-nation written by Craig Weller. To sum it up:

• "The skills you possess in a calm, controlled environment will probably not be the skills you possess when it really matters... The good news is that the effects of stress can, to some extent, be controlled."
• When under stress, the sympathetic nervous system kicks up the heart rate, which is divided into 4 or five levels ranging from white to black which describe certain levels of functionality- heightening, peaking, and then degrading at higher levels (however, these are psychologically induced things- basic functions like running are still there, and even peak) and "It's also possible to reach Condition Black for its gross motor-skill performance benefits, such as sprinting or deadlifting, and then quickly recede to a calmer state to allow nervous system recovery." 
• 175 bpm is really the upper level for that sort of performance peaking. After that, it's no-man's land. We can however become "stress-innoculated" which is the type of mental toughness we're seeking to develop. It basically involves repeated exposure to a high stress activity while being allowed to recuperate.
• "Adapting yourself to a stressful situation seems to create a sort of "stress immune system," which allows greater tolerance and more rapid adaptation to other stressful situations." And there's a lot of good stuff to read that follows.

While what I'm suggesting is not necessarily the direct application of this article, these suggestions are about shifting towards the mental (psychological) black. Being able to get in that state, and quickly, then lift, is extremely useful. Anthony Robbins, love him or hate him, is a smart guy. One of the themes he focuses on in his books and seminars is this idea of "getting in state." You have certain states that are more useful than others, and he's not wrong- it's something you see in athletes and in yourself.

Now, for the good stuff: here's a 4 part list of things to do and learn how to do:

1. Sniff Ammonia. This is a good starter for anyone who doesn't have the toughness. Crack a pack and then inhale through your nose. Don't pull it away. The first time you do this you will see stars and probably not be able to make the lift. I wasn't- I coughed and gagged and couldn't even attempt the lift. But around the third time of using ammonia I hit a new squat PR- 495 x2. Don't get dependent on it, but learn to use it as a tool.
2. Lift explosively. This is key to learning toughness- you can't be a wimp and throw a barbell over your head. Olympic lifts, speed squats, speed pulls, jumps, throws and sprints will teach you toughness if you do them and do them regularly. 
3. Grind your lifts. I know, doesn't this contradict the one above? Not really, because they can work together. Learn to go a little heavier and grind- you're already a little fatigued from warming up and your working sets, so this grinding is a way to get the pattern in a fatigued state. Great also for partial movements- and please, make sure you're okay if you're going to fail on this movement. Don't be stupid about this. Spotters or catches are best.
4. Learn to yell. This is my favorite. I love this, and I practice it whenever I'm alone in the car and anytime right before the gym. Full force yelling- unrestrained. It's just not something we know in this day and age- we know how to scream reacting to a scare or thrill, but we don't know an aggressive yell. It really does help you tap into the primal mindset and, just knowing that you're able to yell full force at any moment is extremely empowering. Being able to yell on cue will put you in the driver's seat of life. Don't believe me? Just try it. It's made me more focused in my aggression.

So that's the general idea- learn how to get in the black, get to the point where you're in control of your stress by inoculating yourself to stress. I've given you a few suggestions of useful things that will help you, but it's by no means comprehensive. You have any other ideas? Leave them in the comments.