30 Training Tips – Part 3 of 3

During the month of January, we put together #30DaysOfTrainingTips on our Instagram account (@delta_weightlifting).  In case you missed them or found value in them and wanted a hard copy to refer to, we decided to break up the 30 tips into a 3 part blog series.  If any of these resonate with you, please share and highlight which tip or tips speak to you the most on social media. You can find Part 1 here, and Part 2 here.


Tip 21: Attitude Can Greatly Impact Training

If you walk into a training session with a crappy attitude, chances are your lifting and performance will be crappy. On the other hand, if you walk into a training session with a positive, kick-ass attitude, chances are your lifting and performance will reflect that as well. Maximize your performance by maximizing your attitude!

Even if things aren’t going your way outside of the gym, put on a smile and fake it till you make it! As we discussed earlier, focus on the things that you have control over; your attitude is certainly something you can control. Will yourself to a positive attitude if you must!


Tip 22: Meditate & Visualize

The benefits of visualization and meditation are undeniable, but this is something that takes consistency and dedication to implement. Meditation lowers your heart rate and calms your nervous system. Visualization prepares the mind for what the body will ultimately do and primes you for success.

As with most of the tips we’ve been talking about, start small and build momentum from there. Try this: When you wake up, sit in a quiet space, close your eyes, and take 10 slow, long breaths: 10-seconds in, 10-seconds out. Visualize yourself conquering the hardest task of the day. Once you’ve mastered that, build from there.


Tip 23: Use Positive Affirmations

This is something you can couple with meditation and visualization. First thing in the morning before leaving the house, look at yourself in the mirror and verbally tell yourself specifically what you’re going to do and how you’re going to go about doing it.

This is going to set the tone for the day and put yourself in a positive and motivated mindset to go out, kick ass and take names. Think it, see it, speak it, DO IT!


Tip 24: Handwrite Your Training in a Notebook

There’s power in writing down what you do for your training. It prepares you mentally; it helps you become more present and engaged in the process; it provides you with perspective on the progress you’ve made when you go back, read through, and reflect on your training; and it reminds you about cues or areas of focus you might have lost track of.

If you use an app or technology to track your progress, great, but try this: in addition to that, hand-write your training and progress in a notebook and see if you notice a difference over time.


Tip 25: Have a Short Memory

When you miss a lift in training or competition, you need to move forward and focus on what you need to do RIGHT, as opposed to what you did wrong. Remember: you have no control over what has already happened, but what you do have control over is what happens in the future.

Laboring over and getting yourself all worked up over a bad lift or training session is counterproductive. Realize what changes you need to make, move on, and focus on the task at hand. Have a short memory.


Tip 26: Have a Consistent Routine

Whether it’s how you get yourself ready in the morning, warm up, approach and set up on the bar, it’s important to establish a consistent routine that works for you.

It helps to provide structure, it helps to build good habits, it helps to increase efficiency, and it helps to narrow your focus to the task at hand. Going back to tip one: consistency yields results, so the more consistent your routine becomes, the more automatic and easier difficult tasks become.


Tip 27: Highlight at Least 1 Success, Victory, or Positive in Each Training Session

As we’ve said before, a positive mindset and attitude is crucial when it comes to building success. It’s easy to feel good and be positive when you’ve had a great training session, but what about when things don’t go your way and you’ve had a tough training session?

There’s always something positive that you’ve done, even if it’s just showing up and pushing through training until the very last rep. There’s always something you can learn. There’s always something you can build upon. Learn from the bad, find a positive, and build upon it.


Tip 28: Surround Yourself with Like-minded People

Being around people with similar motivations, goals, ethics, and character will help bring out the best in you. It will make you feel secure that you’re in good company, it will inspire you, and it will provide you with more confidence.

To take a page out of Jim Rohn’s book, “You’re the average of the 5 people you spend the most time with.” Seek out people and environments that fit within your ethos and what you’re about if you want to maximize your potential.


Tip 29: Be Productive Outside of the Gym

What you do outside of the gym can be just as important as what you do in the gym, so make sure you’re productive when you’re not training. Spend time with family and friends. Be outside. Move. Go to class. Take a class. Build something. Learn new things.

You’re not lazy in the gym, so why be lazy with the rest of your time? Inspire people with what you do inside AND outside of the gym.


Tip 30: Have an Investment Mentality, not an Expense Mentality

If you look at spending money on things like coaching, nutrition, and recovery as an expense, you are looking at it as a “sunk cost” that provides you with no value. However, if you look at spending money on those things as an investment, you are looking at it from the standpoint of whatever financial investment you put in, you will get value and an exponential return on what you invest in.

In order to improve yourself, you must invest in yourself. Invest and grow.

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