How to create a game-changing pre-training routine
/Do you show up to training with doubts or feelings of dread, and/or no real mental game plan ready to help you crush your training session?
A game-changing pre-training routine allows you to show up ready to perform at your best again and again in your sport.
Champion level performance means:
You can quickly breakthrough any doubts or fears in your own mind
You possess a deep level of trust and belief in yourself that you’ve got this
You focus on the right things at the right time
You are in the best state for the task at hand
The Pre-Training Routine is a game-changer.
When it comes to your training routine, the time you spend sweating it out in the gym, on the track or bike gets all the credit—but it shouldn’t.
If you train 1 hour a day, that’s just 4% of your day, make sure the other 96% counts towards consistently pushing your limits.
As I discuss on my blog, thoughts, beliefs, routines, habits and states are all your superpowers when it comes to consistent optimum performance and going deeper still, your pre-training routine is a magic ingredient.
Sure enough, sloppy performance prep results a sloppy performance, making for uninspired training sessions, injury or very small gains, all of which inhibit strength, endurance and muscle gain, and weight loss - meaning you fall short of your potential.
The real performance magic happens before and after your training.
If you know exactly what to do before and after your training session, you'll be able to finesse your routine for the greatest performance gains, including sleep, hydration, nutrition, warm up/cool down, supplements, mindset etc.
A pre-training routine will help you show up for training:
Feeling and thinking exactly how you’d love to
Properly hydrated and fuelled for an epic session
Rested and raring to go
Ready to get the most of your training session
A champion pre-training routine starts long before you step into the gym, take up your archer’s bow or put on your cycle shoes.
As you know, the instant advantage any athlete can have is far more a performance mentality than anything else. Imagine, if from today you had:
Zero performance fears or worries or doubts
Rockstar confidence and motivation that you will perform at your best
High level of focus on the right things at the right time for every training session
Being in the best state for every training session
Know your whys to push yourself further
Clear long term vision and what’s required to achieve it
Guess what?
This isn’t just wishful thinking, it’s in fact highly possible and it’s the reality for more and more athletes every single day.
Most importantly, as you may know and experienced by now, it’s possible for you too!
Is performance success down to luck?
Most people put some of the success of a pro athlete down to:
Had a great day
Other competitors had an off day
Course suited their style of racing
Although luck does play a factor in performance, the reasons above (and many more like these) miss the point entirely.
As you know, successful pro athletes are not just successful as a one-off event, they’re successful repeatably throughout their career.
Some, pushing their limits in hundreds of training hours and competitions over many years and across the world, sometimes across different sports.
It would be great to be lucky so often, but there’s so much more at play.
Your Pre-Training Routine will act as the toolkit to create luck on demand in your performance and help you push your limits consistently.
In other words, with the right performance mentality, you can be extremely successful in pushing your limits.
If you think you can push your limits or think you can’t, you’re probably right.
Answer these 10 questions to help you uncover what you need to include in your pre-training routine to show up on tip-top performance form for each training session:
How would you love to feel going into and during every training session? What do you need to do to make that happen?
What thoughts would you love to have in and around your training? What strategies will you use?
Do you need to plan ahead? E.g. clothes, drink, food ready night before?
Would it turbocharge your performance setting an intention before each training e.g. focus on X specific swim technique, have fun and relax, push as hard as I can while holding 143bpm
Will you use visualisations? Like the Circle of Performance for Athletes.
Do you have a turbocharging music playlist to boost your performance (Read more: How To Create Your Playlist For Unstoppable Performance)
What’s your nutrition plan? Do you even need one? Is it the same across all training?
What’s your hydration plan? Do you even need one? Is it the same across all training?
How much sleep do you need for a super high performing workout?
Do you want to take any supplements? You can read The Summit’s nutritionist Matt Lovell Guide to Pre Workout Supplements here.
What’s your favourite pre-training ritual to get your head in the game? Let me know below!
Adelaide
P.S. Ready to take your performance to the next level? Here are 3 ways I can help you:
1. Apply for a free 30 minute call to discuss your ultimate performance goal and how to get there. Apply now by clicking here.
2. Read one of my most popular blogs: Athletes: How To Create Your Playlist For Unstoppable Performance
3. Follow me on Instagram (@adelaidegoodeve) for daily free brain hacks for athletes.
