The Worlds Leading Expert on Mental Skills Development in the Combat Sports and Grappling World Magne mae WORKBOOK Ceoe eee eee et ee eeTable of Contents Introduction..... . Record keeping. . LL: Challenges .......... 2.1: Your own worst enemy? 2.2: Strengths and areas to Improve 2.3: How prepared are you? .. 3.1: Research the best : 3.2: Assess your commitment 3.3: Preliminary goal setting: short- and medium-term... 3.4: Preliminary goal setting: long-term... 4.1: Size up your opponent .........-- 4.2: Strategize 4.3: If statements. 4.4: Reflecting on your strategies 4.5: Simulation partners. 4.6: Visualization 5.1: Affirmation 5.2: Mantra... 5.3; Negative and positive statements .......... 6.1: Team strategy 6.2: Team meeting report. 7.1: Preparation for chapters 7-10. 7.2: Humility . 7.3: True motivators . 7.4: Depression 8.1: Winning attitude foe Rk 12 13 14 17 18 19 20 21 2 23 224 25 26 27 28 229 30 31 32 34Table of Contents 8.2: Distraction breakers. 8.3: Concentration builders . .. 8.4: Alertness 9.1: Anxieties 9.2: Shedding mental baggage 10.1: Learning objectives 10.2: Review your performance monitor 10.3: Memory. 10.4: The brain 11.1: Anger management 11.2: Dealing with the fear of losing 11.3: Fear management . 12.1: Nervousness, fear, anxiety, and stress 12.2: Relaxation. 13.1: Rejuvenation 4.1: Mental states before a match 14.2; Relaxation revisited 14,3: The night before a match 15.1: Stage fright 15.2: Match prep 16.1: Journaling 17.1: Applying the six sectets of champs 17.2; Challenges revisited 18.1: Reviewing the steps 19.1: The Zone 19.2: The Zone, part 2 20.1: Your mental prep score (MPS)