Coaching the Mindset
Written by Conquer Athlete Coach Jason Leydon, CSCS
Practical Ways Coaches Can Build Durable, Competitive Athletes
Great programming falls flat if the athlete’s mindset is fragile. The job isn’t just writing sets and reps—it’s shaping how an athlete thinks, decides, and responds under stress. Below is a value-packed, coach-first guide you can plug straight into training this week.
Set Standards, Not Vibes
Mindset follows standards. Make yours visible and non-negotiable.
Non-negotiables: full ROM, controlled eccentric, clear lockout, honest reps.
Coach move: Post three standards on the whiteboard daily. Start every brief with: “Today’s success is defined by these three behaviors.”
Why it works: Clarity reduces anxiety and self-talk clutter; athletes know exactly how to win the session.
Upgrade the Language: From Hype to Instruction
Words are reps for the mind. Use cueing that builds skill and agency.
Replace “Don’t fail” with “Meet the bar with vertical shins and drive through mid-foot.”
Replace “Be tough” with “Nose-only breathing for the first minute; eyes on split.”
Coach script: “One KPI, one cue.” Anchor every correction to a measurable (bar speed, split, range).
Build the Between-Set Minutes
Your best coaching lands when the heart rate drops.
60–120s loop:
Down-regulate (3 slow exhales)
Athlete replay (one sentence: “What did you feel?”)
One KPI, one cue for the next set
Outcome: Trains self-awareness and the ability to execute under guidance—key mindset skills.
Train Focus Like a Skill
Attention is trainable. Program it.
Focus ladders: EMOM × 10 with one technical cue per minute. Athletes must state the cue before the minute starts.
Distraction reps: Controlled noise (music drop, coach prompt) on minutes 4 and 8. Athlete returns to breath → cue → task.
Score it: 0–2 scale for “return to task” speed. Track weekly.
Stress Inoculation > Surprise Suffering
Mindset grows by encountering stress with a plan.
Competition blocks: 1×/week run a “no-rep enforced” piece with a judge, lane, clock, and penalties.
Pre-performance routine (PPR): breath × 3 → cue phrase → first movement rehearsal. Require athletes to perform PPR before every high-output set.
Debrief: What went right? What’s controllable? What’s tomorrow’s one cue?
Build Ownership: Autonomy, Competence, Relatedness
If you want resilient athletes, give them skin in the process.
Autonomy: Athlete chooses one accessory per session (from your pre-approved menu) that serves their limiter.
Competence: Monthly skills test with visible progress charts.
Relatedness: Pair athletes in “accountability dyads” for shared standards and feedback.
Coach question: “What do you own in this piece?” Make them answer before the clock starts.
Reframe the Story: From Outcome to Process
Outcomes matter, but the brain needs daily wins.
Process goals: “Hit 90% of reps with vertical bar path,” “Keep 2–3 word cue in mind,” “No redline in minute 1.”
Micro-wins board: Athletes write one process win post-session.
Language shift: “You didn’t miss the lift—you missed the setup.” Fix the setup.
“Red–Yellow–Green” Emotional Check-In
Normalize emotion; teach regulation, not suppression.
At warm-up: Quick color call.
Red: high stress—extend warm-up, downshift first piece, emphasize breath and quality.
Yellow: normal readiness—run plan.
Green: push outputs if quality holds.
Coach note: Color is not coddling; it’s data for better decisions.
Journaling That Athletes Actually Do
Keep it ruthless and short—90 seconds, max.
3 prompts post-session:
One controllable I nailed
One controllable I’ll change tomorrow
My cue phrase for tomorrow
Coach move: Review on Sundays; adjust cues and progressions accordingly.
Breathing: The Backdoor to the Nervous System
You can’t think your way calm when the body is convinced otherwise.
Pre-set: 3 slow nasal exhales (longer out than in).
In-set: If technique slips, return to nasal breathing for 3–5 breaths—then re-engage.
Post-set: 1 minute box breathing (4×4×4×4) to accelerate recovery and debrief with a clear head.
Build Identity With Behaviors, Not Posters
Identity solidifies through repeated choices under friction.
Identity reps: On tough days, ask: “What would a professional do?” Then do the smallest next action (set the laces, chalk once, step to the bar).
Environment: Remove novelty clutter. The room should reward standards and presence, not scrolls and stimulants.
Give Better Feedback: Specific, Immediate, Controllable
Bad: “You quit in round 3.”
Good: “In round 3 your grip changed and bar path drifted forward. Next time: squeeze lats before the pull and keep elbows under.”
Rule: Praise the behavior, not the person. Correct the behavior, not the person.
The Bottom Line
Mindset isn’t motivational quotes, it’s systems inside your training: language, breath, standards, stress exposures, and feedback loops that produce calm execution when it counts. Build those reps and you’ll build athletes who don’t just try hard; they compete on command.
Want help turning this into a system you can use with every athlete? Join the Conquer Athlete Mentorship. We’ll coach you through principle-driven programming, athlete assessment, KPI selection, and real-world problem solving—so your methods are yours, and they work.
