Training Reflection: The Power of Visualization

Dec. 3, 2011 – Workout focus today was on flexibility and mobility.

Being 42, my mobility and flexibility constantly is challenged by various factors: recurring injuries, arthritis, and various joint issues.  So, flexibility and mobility now has been a very crucial part of my game.  My workout consisted of the following:

• 3 min round footwork
• 3 min round shadow – defence
• 3 min round shadow – strikes
• 3 min round shadow – throw everything
• 25 min deep stretch
• 15-20 min of slow kicks

I utilized a strong mental game during all these activities and focused on the power of visualization that was highly influenced by Loren Christensen’s ‘mental trigger’ concept (Solo Training 2 p.141-142).

So, before each activity above, I imagined a large radio knob or dial that has the following settings: ‘footwork’, ‘defence’, ‘strikes’, ‘throw everything’, ‘deep stretch’, ‘slow kicks’.  Before each activity, for 5 minutes, I imagined a large knob – visualized it’s size, shape, color, features, texture etc.  Then I imagined it turning to the first setting, ‘footwork’.  When that happened, I visualized the ‘click’.  I heard that sound in my mind, and when that happened, it ‘mentally triggered’ a feeling of being focused on my footwork.  I then began to conjure up images of various professional martial artists and athletes doing mixed footwork (boxers, mma guys, various instructors from my past seminars etc.).  This visualization totally put me in the zone and got me prepared for my activity.

I then opened my eyes, walked toward center of my dojo and visualized this knob in my mind, saw it click to the ‘footwork’ setting, and bingo, I was in the zone.  I can’t describe the feeling I had.  I was totally focused on just my footwork.  The sound of the click in my mind caused me to be in a combative state of mind.  I then started to insert other images into my mind.

The thought of water helped me visualize myself flowing around in defence to various strikes, punches, kicks, shoves, and tackles.  I imagined my movement like water flowing around my opponent.  I imagined myself staying very close just enough to escape and evade the movement.

I then utilized the image of a traffic signal.  One of my first Karate/Gung fu instructors, Quai Wong, used to tell us that “in an engagement, your reaction should be like a signal, when it’s green, it’s go time, just get in there and respond to finish it!”  So during the footwork session, after various sessions of defence, I switched to an offensive mindset by visualizing me countering a kick or a punch with an intercepting step inside.  For example, after evading a punch say or a push towards me, I’d take a penetrating step inside, but before I did I imagined the ‘green light’ and then I felt my mindset shift into an intense ‘let’s-get-in-there-and-get-busy’ mindset.  I took my penetrating step in, and shadowed some counter attacks and evasive circling footwork….while doing all of this, the imagery of water also kept popping in.  I basically repeated the above steps with all activities in my workout.

So, the moral of the story folks….VISUALIZE!  This tool is completely mandatory in my opinion for success in practically anything really, not just martial arts.  You can use this for other aspects in your personal life: your job, relationships, assignments, work around the house, and your life in general.

The benefits I experienced were the following:

• accurate body mechanics of the specific task
• increased motivation and excitement in the activity at hand
• I felt pumped and ‘on’
• A sense of fulfilment
• combative mindset

So, what are you waiting for?  Go and do some shit!