Mental Basic Training

Description

Guidance - Mental basic training

A 7-week training programme for muscular and mental relaxation

Phase 1 – Mental basic training 1-4 weeks

Programme 1: Muscular relaxation 1 (Days 1-20)

Programme 2: Muscular relaxation 2 (Days 21-28)

Phase 2 – Mental basic training 2–3 weeks

Programme 3: Mental relaxation 1 (1.5 weeks)

Programme 4: Mental relaxation 2 (1.5 weeks)

Purpose

• Learning effective relaxation techniques
• Learning relaxed efficiency
• Create an inner workplace
• Learning self-hypnosis

Relaxation

The only thing that distinguishes better and worse athletes, musicians, singers, etc., purely in terms of muscle, seems to be the ability to relax the antagonists. To get there, you must first learn to relax all your muscles, which you learn in the first two programmes. During the first three weeks, you learn the difference between tension and relaxation by systematically going through and working with the muscles of the body. During the fourth week, the learned effect is achieved by mentally going through the muscles of the body. Through training, the basic tension is lowered, which allows you to function and perform better while saving energy.

Self-hypnosis

In the third programme, the ”self-hypnotic” training begins with you creating your own mental space. You get to decide what it should look like; it can even be a place out in nature. Take it as it comes without thinking too much about it. The important thing is that you learn to find your way there and feel comfortable there. In the fourth and final programme, you ”furnish” the room with a few aids that facilitate the work with suggestions and images.

Lars-Eric Uneståhl, PhD.  has been researching and working with mental training programmes for more than thirty years. His publications include fourteen books and around fifty training programmes.