Welcome to this pre-workout and training protocol.
This is designed to get you ramped up and ready for a hard training session.
Perfect before any type of exercise,
From weightlifting,
Running,
Sport,
Or anything physically demanding.
Grab a seat,
Sit up straight,
And let's go.
Let's begin with light breathing.
The goal is to take long and slow breaths in and out through the nose.
You want to imagine there's a feather under your nose that won't be disturbed.
You'll start to feel light air hunger,
The need to breathe heavier,
And that's what you're looking for.
If the air hunger gets too strong,
You feel too stressed,
Or your diaphragm contracts,
Take in more air.
Going for 60 seconds in 3,
2,
1,
Go.
Try not to tense up.
Relax into the discomfort.
And the time is up.
Breathe normally.
Moving on to 2-mo breathing.
Big inhale through the nose and a shorter exhale out the mouth.
It goes something like this.
After 60 seconds,
You end with a breath hold after the last exhale.
Starting in 3,
2,
1,
Go.
Halfway there.
Breath hold after your last exhale and hold for 15 seconds.
Big inhale and hold for 5 seconds.
Now breathe normally.
Moving on to a powerful visualization technique called procedure visualization.
You can close your eyes or leave them open.
Picture how you're feeling before training.
How you're feeling now.
Are you motivated,
Tired,
Sore?
Whatever it is,
Tune into it.
Now imagine yourself getting straight into training despite how you feel,
Good or bad.
As you get into training,
It starts to get really hard and the discomfort intensifies.
You may have thoughts of stopping or slowing down.
But then you remind yourself that this isn't supposed to be easy.
You're doing this for the challenge.
Now you start to embrace the discomfort and you keep going strong,
Unfazed.
It doesn't get easier.
Your mind just gets stronger.
Finally,
You get to the end of your training and you're thrilled with your performance.
You feel a deep sense of pride for the effort and resilience you showed,
Especially when it got hard.
And now you look forward to that challenge again.
Take a moment to really feel this one.
Finally,
We move on to our visual focus exercise.
Find a spot no bigger than a coin.
The goal is to stare at the spot with 100% of your attention for 60 seconds.
Blink is needed.
Make sure you breathe normally.
Ready?
Lock in.
60 seconds starting now.
And now you're ready for a solid training session.
Go get after it.
