Stength coach Josh Hewett wrote an excellent article published on Straight to the Bar.
… The four basic principles of mental conditioning are as follows:
Set SMARTER Goals. Create a strong, clear mental picture of these goals using Visualization and Imagery training. Reinforce these ideas often using Affirmations. Maintain a positive focus on your objectives and employ interventions such as negative thought-stopping techniques.
I’m always asking gymnasts to “train smarter”, not harder.
Setting SMARTER Goals
Studies have shown that appropriate goal setting leads to performance enhancement, with moderate to strong effects. To remember the key principles of effective goal setting, think SMARTER; your goals should be:
- Specific – indicate precisely what is to be done. Avoid vague alternatives

- Measurable – you should be able to quantify your goal
- Action-Oriented – develop concrete plan of actions required to move toward your goals
- Realistic – start with moderately difficult goals, rather than too easy or difficult to reach
- Time-Constrained – set specific time limits for both short term and long term goals
- Evaluated – record and monitor your progress regularly
- Reversible – in cases of injury, or failure to achieve a difficult goal, reset goals as needed
read the entire detailed article – Get Mental! The Psychology of Strength
Josh Hewett is a personal trainer, strength coach and competitive strength athlete. Find out more at Top Form Fitness, and the Stay Fit Minute.
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I paid $20 the other day to one of our young female gymnasts who did muscle-up on rings. She was VERY motivated to win my money.
Interesting pic on the Gymnast Crossing blog.
Another variation by the same photographer, the Wordsmith from Nantucket:
original – flickr
5 comments ↓
$20 to a girl who made a muscle-up? Wow, you’re a lot more generous than I am.
I have a running deal with the whole girls team at my gym that I’ll give $1 to any girl on the team who can get a muscle-up on rings. So far one has made it (and she made it less than a week after I issued the initial challenge), and I have a couple more who are close.
Hey Rick… do I get $20? I can do 10 in a row?
lol great way to motivate a kid though!
i’m giving away old gymnastics books as prizes these days… mostly once per month to the kid who is most improved in their conditioning scores
At my old gym, I offered a free trip to Baskin Robbins that was across the way. They, however wanted me to come to gym in something like a too-too if they could do it. In anycase, never happened on rings but they could do struggle-ups on HB.
Katrina, strict?
We did prizes from a mystery box for girls that were consistantly improving their conditioning and a leotard (made by a gym mum at the cost of material) to girls that got their presses from straddle sit on the floor. We had more girls get presses in a month than we had up until that rule! Material motivation works wonders for kids aged 5-12 I think.
Yes strict Blair
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