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8 Surprising Characteristics of Winners at the London Olympics

8 Surprising Characteristics of Winners at the London Olympics


    (Editor’s Note: The following is a guest post from Garret Kramer, author of Stillpower: Excellence with Ease in Sports and Life. Garret is the founder and managing partner of Inner Sports, LLC. His revolutionary approach to performance has transformed the careers of professionals athletes and coaches, Olympians, and collegiate players across a multitude of sports. Kramer’s work has been featured on WFAN, ESPN, Fox, and CTV, as well as in Sports Illustrated, The New York Times, The Wall Street Journal, and other national publications. For more information on the author visit http://www.garretkramer.com, and you can follow the author on Facebook and Twitter.)

    What do successful Olympic athletes have in common? Do they train until exhaustion sets in? Are they positive thinkers? Do they grind through adversity? Have they set gold-medal goals? Indeed, these characteristics are often associated with athletic success. But when Olympic winners are asked about their state of mind, physical preparation, and journey to the top, they almost always define their experience in a different fashion.

    So, what are the common keys to Olympic achievement?

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    Take a look at the following list. Then decide if these characteristics are present, or needed, in your own quest for success, contentment, and long-term productivity.

    1. Winning athletes attribute their success to a lack of thought.

    How many times during the London games have you heard a gold-medal winner say, “I wasn’t thinking about anything. Things just seemed to fall into place for me”? Olympic winners know that they cannot consistently reach this state of high performance by using their intellect or employing mental strategies. Why? Because both require deliberate thinking—exactly what is not present when an athlete is in “the zone.”

    2. Winning athletes relish the ride.

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    Top Olympic performers understand that chasing a medal thwarts their own clarity, freedom, and creativity. Contrary to what many of us have been taught, the “goal” of top athletes is almost always to savor the journey, relationships, and experiences. They know that narrow-mindedly setting their sights on a title restricts awareness and reduces possibilities.

    3. Winning athletes care, and don’t care, about outcomes — at the exact same time.

    Obviously, Olympic champions strive to win, and their competitive spirit doesn’t take losing lightly. However, they also know that, win or lose, they will be perfectly okay. There is a big difference between one’s life (a constant) and one’s life situations (always in flux). The best athletes know that what occurs in their life situations (a particular Olympic event, for example) has no ability to infiltrate their life.

    4. Winning athletes understand that competition is the ultimate form of cooperation.

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    Although athletes are often encouraged to perceive opponents as the enemy, the Olympics show us that respect, compassion, and love are far more conducive to consistent achievement. In fact, conscious athletes understand that their opponents are there to push them past their current limitations — to make them better. This reverence increases awareness, expands the perceptual field, and slows down thought — greatly increasing the odds for victory.

    5. Winning athletes presume that they know little about their sport.

    Openness is an almost always-overlooked characteristic of success. Believe it or not, the most insightful athletes know that there is always more to learn and more efficient ways to operate. As they arrive at the Olympics, these athletes put what they know on the back-burner; they start fresh. Like small children, they live full of wonder and constantly seek to soak up more.

    6. Winning athletes feel pressure and think negative thoughts.

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    Some of us think that champion athletes are immune to anxious thoughts, that they have ice water in their veins. But the truth is that they are subject to errant thoughts and feelings as much as the next guy. What champions know, however, is that low quality thoughts and feelings are a normal byproduct of the human experience; they have nothing to do with a specific circumstance. Therefore, great athletes understand that they can triumph no matter what thoughts and feelings might occur.

    7. Winning athletes use stillpower — not willpower.

    Isn’t it obvious? The winners in the 2012 Olympic Games in London have a light, calm, and clear look about them, while the also-rans seem to be grinding and pushing. Olympic winners rarely try to will themselves through wayward perspectives and outlooks. Instead, they apply stillpower. They leave their low thoughts and feelings unattended, and, instantaneously, clarity and consciousness return once more.

    Keep in mind, Olympic excellence — like excellence in any arena — is the natural result of high states of consciousness. And you can’t get to this powerful psychological perspective by forcing, exerting, or laboring. Compare Missy Franklin to Ryan Lochte; the U.S. women’s gymnastics team to the Russian team; Andy Murray’s state of mind in the Olympics versus his state of mind at Wimbledon — and it’s plain to see: Effort is only as productive as the state of mind from which it comes. Olympic champions know that their perceptions are created from the inside out — their state of mind in the moment will determine their experience (#8), the most essential characteristic of them all.

    (Photo credit: On The Podium via Shutterstock)

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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