When we “imagine” a movement as vivid as possible, our body will have a similar response to this stimulus as if we were actually performing the movement.

[4] Mental Imagery: Part I

Ever heard of the “ceiling affect”? Whether this phrase was conceived in an overseas Romanian laboratory…or whether it was amongst the great philosophers of Plato and Socrates, it’s the phenomenon into which a set of values has met a plateau and can’t exceed anymore. This isn’t a direct quote, but in the world of strength training, this happens to be a concept that can be appreciated and made sense of by many.

For example, as we grew from infants to titans, we were able to make huge gains in strength, but with time those intervals of strength decreased and eventually we “hit a wall”. To me, this was deadlifting 600lbs. I felt I couldn’t lift another pound, and I needed to know what it would take to break through this barrier and not get stuck with the crowd. I would dedicate hours of physical abuse towards my body, all into which would help me break the barrier of 600lbs. But in addition to physical training…mental training needs to have just as much emphasis in your programming to elevate your game.

To better understand this, I wanted to bring forth literature I studied from my graduate career. Below is an excerpt from a study by Bolliet, Collet, and Dittmar…

One of the more critical components of skilled motor performance is the preparation period immediately before execution of the task. During this period, subjects make final adjustments to their attentional/activation set. It is generally believed that high quality preparation is essential for subjects to perform at their best.

To understand this statement, it is mentioned that for better performance, the lifters preparation before their movement is a critical moment for success. During this “preparation” period, this study compared two groups of subjects: one group that imagined themselves lifting (imagery) and one group that actually performed the movement. This would allow researchers to understand the impact of imagery on the overall autonomic response (ANS).

The autonomic nervous system (ANS or visceral nervous system or involuntary nervous system) is the part of the peripheral nervous system that acts as a control system, functioning largely below the level of consciousness, and controls visceral functions. The ANS affects heart rate, digestion, respiratory rate, salivation, perspiration, pupillary dilation, micturition (urination), and sexual arousal. 

These participants were volunteers and provided consent. These weightlifters performed "the snatch", a strength complex motor skill. Each subject was tested during the preparation phase, as well as during the performance of 8 actual attempts (90-95% of PR). They were also observed during 10 virtual attempts at a weight corresponding to their personal best. Six ANS variables were continuously recorded: electrodermal (skin potential and resistance), thermovascular (skin blood flow and skin temperature) and cardiorespiratory (instantaneous heart rate and respiratory frequency).

When comparing both groups, those who only performed mental repetitions had very similar…close to identical recordings of their ANS compared to those who actually performed this movement.

So what does that mean to us? It means that when we “imagine” a movement (as vivid as we can), our body will have a similar response to this stimulus as if we were actually performing the movement.

So if someone said to you “if you can think it, you can do it”…you actually in a way ARE doing it! I’m not saying imagining a deadlift of 1000lbs will mean you can lift 1000lbs, but as long as we can vividly imagine ourselves in realistic scenarios, there is a transfer of success. Understand, though, that this type of imagery needs to be with clear focus, as you can’t perform this on the fly while various noises clutter your mind. You have to perform this with strong and focused intent. This is the type of training that’ll elevate your performance as it’s something we can all benefit from. Whether you’re a pro or an average Joe, performing mental imagery within your training program will help you become a more competent and successful performer.

Next post we will discuss how to exercise imagery, and where it will fit in your programming. If you’re at your wits end…and feel there is no more room for improvement…put those thoughts in a sack and toss them to the curve. Work yourself as hard mentally as you do physically, and you’ll out-do yourself and any philosophical theory that might prove you otherwise.

Sources:

Bolliet, O. O., Collet, C. C., & Dittmar, A. A. (2005). Autonomic Nervous System Activity During Actual and Mentally Simulated Preparation for Movement. Applied Psychophysiology & Biofeedback, 30(1), 11-20.