MMH

TRAINING

Mind

is what Matters

y thoughts are
interrupted by the
new female National
Strongman champion,
Asha Tracey, thanking
me for the coaching advice prior
to and during todays competition.
She adds that she didnt think she
could win until I offered her my
experienced guidance and that my

support was likely the factor that

gave her the win.
I can hardly take that much credit.
I simply offered reassurance that
she had all the tools she needed to
win and to play to her strengths.
I realised what gave me the
edge to remain undefeated in

56 MAR/APR 2014 | Mens Muscle & Health

the under-90kg divisions: I work

equally as hard at training my
mind as I do my muscles.
Around five years ago I met my
training partner, Ben Risinger.
He had returned to Australia
after 10 years playing in Major
League Baseball organisations
in the US. In his final four years

I am sitting in my
hotel in Brisbane
after winning my
third consecutive
Australian National
Strongman title
wondering what
has given me the
performance edge
in my very short (18month) strongman
career. Despite
winning Australias
Strongest Man
Under 80kg twice,
Australias Strongest
Man Under 90kg
once and placing
seventh in the World
Championships at the
2013 Arnold Classic
in Ohio, I really dont
feel I am that strong. I
dont consider myself
genetically gifted. Im
covered in injuries
and I am sure that
every other athlete is
going as hard as they
can too.

by Antony Cosentino

he was the bullpen catcher for

the San Diego Padres. Not many
people may realise this, but the
bullpen catcher has to warm up
the pitchers, both physically and
mentally. Some of these athletes
earn $200,000 a day every day.
Needless to say, Ben had to be the
best at getting them in a winning
mindset. Early on, I realised Ben

I realised what gave me the edge to

remain undefeated in the under90kg divisions: I work equally as
hard at training my mind as I do
my muscles.
was a master at applied sports
psychology, despite not having
a piece of paper to prove it. I
set out to build on my existing
skills by learning and applying
his techniques to improve my
coaching and athletic ability. I am
only realising now how beneficial
these elements are to maximising
performance and success, both in
sport and in life.
The following outlines can
help improve your mindset and
cultivate positive performances.

1. The Eternal

Optimist:

Try to see the good in every

situation. Everyone has low points,
but by changing your perception
to positive, you will improve your
hormone profile and benefit from
more situations.
You may have an injury slowing
you down; perfect, this is your
chance to focus on one area
you have been lacking in. Your

back gives you debilitating pain;

perfect, the mental strength you
develop will serve you well as a
parent when you deal with the
challenges of raising children. You
are always tired when you train;
excellent, you are continually
testing your body so you know
how you will perform in the worst
of situations. Imagine how good
you will be when you feel great!
Application of this mindset is
progressive. When you first
start out, you may have to force
yourself to see the positive in
a less-than-optimal situation.
The more you incorporate this
positive attitude,
the more it will

become a habitual aspect of your

personality. Dont be surprised
if those around you notice the
change and are drawn to you.
Everyone wants to be around
uplifting people and those around
you will be empowered by your
renewed vitality.

2. Exploit your
Strength and
Mitigate your
Weaknesses:
Everyone has their own unique
strengths and weaknesses and
training allows you to work on
both. Remember to never sacrifice
a strength for a weakness as it

will only make you mediocre at

everything. It may take longer for
your weakness to also become a
strength, but when that happens
you will be unstoppable.
When it comes time to perform,
your mindset must change. Make
the most of your strengths and
just do what you need to with your
weaknesses. The Nationals was a
perfect opportunity for me to apply
this ideology. I knew I needed
to work as hard as I could at the
first four events as the last event
wasnt a strength of mine. I came
first in all four events, leaving me
with the luxury of conventional
deadlifting a comfortable 255kg
at U/80kg as I had already secured
the win. Similarly, you may be
doing a bodybuilding contest
and have a lagging area - dont
highlight it. Promote the areas you
excel in so weaknesses are simply
an afterthought in comparison.
Make the strengths such an
overpowering and consuming
element of your success.

3. Play your Game:

Dont worry about what your
competitors strength and
weaknesses are as you cant
change them. Know them so
you can make an educated game
plan, but never worry about what
competitors are doing. Your focus
is you and what you need to do
to get the job done. If your goal
is to get bigger and your strength
is your ability to have small rest
periods that would have regular
lifters crying for their mummies,
then work with that! Maximise
your hypertrophy by accumulating

Mens Muscle & Health | MAR/APR 2014

57

MMH

TRAINING
Everyone has low points, but
by changing your perception to
positive, you will improve your
hormone profile and benefit
from more situations.
of mind and allows me to focus
my energy on success rather than
stress.

metabolic by-products by having

small rests periods. I went into the
Nationals targeting 15-16 clean
and press repetitions of a 70kg log
in 60 seconds. If any competitors
were to get more, I would tip
my cap and continue to the next
event. This mindset provided me
with confidence and calmness,
allowing me to focus on staying
in the zone, helping me lock
in the eventual 18 repetitions I
completed for the win.

4. Grind It Out:
The old physical No Pain, No
Gain has its place, but not here.
I am referring to developing
fortitude and committing to the
long-term cause. Irrespective of
quantity or quality of effort, you
need to commit to getting the
job done when you really dont
want to. You cannot walk away
when the going gets tough. You
will become motivated again
eventually, and if you have
stopped, then youll start back
from zero. Dont make quitting
habitual, eventually youll be
used to failing and wont bother
starting again. Keep treading
water until your hormones and
motivation return as its from
this elevated platform you will
begin to improve. This is most
common during periods of high
stress, high training loads or when
routines are broken (holidays,
relocations etc). My mindset is to
get something done even if it isnt
worth mentioning. Stay within
shooting range of your best. I cant

always close grip

bench press 160kg,
as it becomes too taxing. I drop
the weight to 120kg and complete
8-10 repetitions. It means I dont
need as much mental or physical
strength, but its a good platform
to progress from once I am back in
the zone.

5. Perfect Practice

Makes Perfect

Repeatedly practising under

competition pressures and
visualising a perfect performance
will improve your confidence
and calmness at performance
time. The negative effects of
distracting thoughts are shortlived because you have already
been through all possibilities both
in practice and in your head and
you have a positive game plan
to work with. Remember to peak
in competitions and not in the
gym with mates or on a YouTube
clip for likes. Perfect practice is
developed occasionally training
at competition levels, but as it is

58 MAR/APR 2014 | Mens Muscle & Health

a mental process, it can almost

always be simulated with submaximal efforts.
I write down and plan my entire
competition day. From waking up,
to the cues I need to think about
to win; every aspect of the day is
documented. This gives me peace

There is an exorbitant list of

techniques that can be used to
improve mindset and consequently
performance, but these few
have been productive for me.
Even if you have to make a
conscious decision to change your
perspective, by committing to
these techniques you will almost
immediately realise the power of
your mind and shape your own
success. I believe I am successful
because of my mental training
and I urge you to materialise your
full potential for greatness by
mastering your mindset.
Stay Safe, Stay Strong

PROFILE
Antony Cosentino is brains and
brawn in action. As a 100%
natural and ASADA-tested
athlete, he has completed a
Masters Degree in Exercise
Science (Strength and
Conditioning) and a Bachelors
Degree in Sports Science with
a minor in Nutrition. He is a
three-time Australian Strongman
Champion, a two-time
Australias Strongest Man U80kg
and a one-time Australias
Strongest Man U90kg. In his
fifth ever competition he placed
seventh at the World Strongman
Fitness Championships at the
Arnold Classic in Ohio, USA.

He remains undefeated by
any Under 90kg competitor
throughout his 18-month
career. He is currently preparing
to compete at the European
Championships and the World
Championships for which he is
seeking financial support. His
endeavours can be followed at
www.atomant.com.au