Successful entrepreneurs, executives, and sports stars all have in common that they possess solid mental skills. Like any other skills, these can be trained, developed, and reinforced. The concept of training a person's mental skills is not new. In 340 BC, Aristotle described in his work "Nichomachean Ethics" II, vi, 15, that it was commonly believed that the mind, body, and soul each had to be developed and prepared for a man to live a life of "arete", the act of living up to one's full potential. This led to the thought that athletics had to be present in order to obtain arete. He writes: "They did not need to consume their life, merely exercise the body into the right conditions of arete, just like the mind and soul would be exercised by other means."

This article's primary focus is on mental skills training for rugby players and other athletes who spend time in the gym in preparation for competition.  Like physical and technical skills training, mental training requires discipline and repetition on a bedrock of motivation, not unlike our ancient heroes' training practice. Together with a group of international players and coaches, we brainstormed on the best place for practicing mental skills. Although it may sound counterintuitive, one of the best places to start developing your mental skills is not on the field but in the gym.

Incorporating mental skills during your physical conditioning exercises is a great way to master those skills and benefit your training and gameplay quality. You can think of it in this way. Both a ruck drill and, for example, a set of back squats are exercises that share many physical attributes. They both involve strength and technique. They hurt and are exhausting, especially after many repetitions. And, most importantly, to maximize the gains, you must be mentally strong.

The advantage of beginning to develop these skills in the gym is that it is a much less complex environment than on the field, and, as a result, it is easier to practice and ingrain them. There are fewer variables in the gym, less to think about, less distractions, and more repetitions that allow you to focus and practice your mental skills. Everything you need for a successful workout in the gym also applies to rugby practice or matches. You must keep a certain mindset to carry on giving your best effort even when you grow tired or begin to hurt. You have to feel confident that you can lift a certain weight or do a particular number of repetitions. You need a self-assured mindset to perform the exercise well, for example, an aggressive attitude to attack the dead weight. You must have the willpower necessary to finish your third and challenge yourself for the fourth set of repetitions. You have to focus on your technique to execute correctly during all sets and don't risk injury.

The foundation of the idea that mental training begins in the gym is that you develop your mental skills only through practice and repetition. The final objective of your training, whether physical, technical, tactical, or mental, is to deeply anchor the skills and habits you can use on the day of a match to perform at your best, to win, for the glory and camaraderie.

Now that you're convinced (right ;) of the value of using mental skills, I will show you five different methods that you can start using in the gym and afterward transfer over to your field practice and gameplay.

1) Be hungry. Kindle your inner fire!

To get maximum gains from your activity, you must want it badly. Before each exercise, be intense and commit to putting your total effort into it from start to finish. This commitment is fundamental at the end of a set when you need to finish strong in the face of the pain and muscle tiredness you feel.

2) Be rock sure!

Say something positive before starting an exercise that will give you maximum confidence, for example, "I will succeed," I can do it," "I got this," "I am the champion." One hundred percent certainty is essential to avoid doubting yourself when you attempt a weight you've never lifted before.

3). Activate an aggressive mindset!

Be a tiger! You have to "attack" the exercise and impose your will on it from the first to the last repetition. Remember, you compete against the exercise. The exercise is your fiercest opponent and wants to stop you from lifting the weight or completing the number of repetitions. You're going to beat your opponent! You're going to win against the exercise! Be aggressive and fight the inner voice that wants to tell your mind to stop.

4). Start your engine!

Before every set, "run up your engine" by making some power moves, jumping up and down, taking some aggressive breaths, and pump yourself up with combative self-talk, for example, "Rhino attack", "Eye of the Tiger", "I am the power". Your body must be at the ideal intensity level for the exercise to perform well from start to finish and gain the most benefit from it.

5). Be laser-sharp!

You must have a laser-sharp focus on your best execution and effort in the exercise to gain the most benefits and avoid hurting yourself. Before every set:

•           Take a breath and concentrate.

•           Take a few seconds to go into your "zone" and visualize completing the exercise.

•           Incorporate a keyword that reminds you of an important thing you need to do to perform the exercise well (such as "lift', "strike," "assault," "breach," "attack").

Don't worry if you don't remember all these mental skills every time you start an exercise. At first, you'll need to remind yourself to use them every set. You could write them down on your training schedule or on a piece of paper that you stick on the gym's wall. I guarantee you that you'll use them when you see them! And within a short period, these mental skills will become so ingrained that you employ them automatically in the gym and on the field without needing reminders.

In conclusion, there are several great benefits to developing and practicing your mental skills in the gym:

1. You are more mentally prepared for your workouts; you'll give more effort, get more out of that effort, and, as a result, you'll make more significant gains in your strengths and conditioning.

2. You'll be able to work on the mental skills before you get to practice, making that transition faster and smoother in incorporating them into your training and gameplay.

3. Once you are using mental skills in your workout, training, and pre-game routine, you'll master them so well that they will come out when you get to the match.

These mental skills enable you to perform at your very best. Let’s do it!!

With great thanks to my classic friend Maxi.

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