The training process generally consists of four phases, whereas a collection of other extra programs makes up for the fourth phase.
Phase 1 – Physical relaxation
The very first phase of the mental training and a prerequisite for the rest, is that you learn to relax.
Relaxation as an approach derives from an investigation, on how to develop the best mode for maximum performance. However, this is not the same as regular relaxation.
Research has shown that athletes performing, at the peak of their performance have learned to reach a state where they are both relaxed, focused and ‘alert’ – all at the same time.
Many people find the first few seconds of the beginning of the session extremely unpleasant, as they are being asked to tighten all, or some of their muscles. This is a very unusual and unhealthy position of the body, which highlights the general problem of people walking around with too much physical tension in their everyday life.
As you, over and over again, adjust your muscles to relax, your body will remember the method and automatically seek the relaxed state – also in your everyday hustle.
In phase 1 it is recommended, with evidence from various investigations, that you perform your training everyday for two to three weeks, depending on your individual level of tension.
Phase 2 – Mental relaxation
This phase has focus on the relaxation of your brain.
Many of us know the feeling of having a lot of thoughts twirling around in our minds. This of course varies from person to person. This phase will be life changing for you, no matter if you belong to the category of rational "Thinkers", or if you are controlled by your own emotions. However, it may still take a few days or weeks of training before you can feel the effect of the training.
The mental relaxation phase is divided into two coherent areas; Induction and absorption. You will not be able to feel the transfer from one area to another, as they are coherent in practice.
Even though relaxation has its own specific purpose later in the training process, it is still the aim of the mental training to generate learning.
In the end of phase 2, you will be able to establish your own mental space, which is where all of your training will take place. You will develop the opportunity to furnish and arrange this space, in any way you see fit. A place you can return to within seconds in critical and stressful situations. Therefore, it has to be a pleasant place for you to be.
Phase 3 – Imagery training
This phase has focus on establishing and visualizing your future goals.
All training in phase 3, will take place in your own mental space. It will contain both physical- and mental relaxation, until we reach the stage of ‘Imagery training’. We simply ask the questions - what are your goals and how do you achieve them?
At this point, the coach does not give you the answer on which road to take. Instead, he or she leads you in the right direction by asking you the correct questions, as we believe the answer is to be found inside yourself. If we began to take charge of your life and your decisions, we would automatically put an end to your personal realization process, ruining the entire treatment.
You will be asked to visualize yourself in the future. This should be done several times, as this will enhance the level of recognition. Lastly, you will return to your waking state.
Phase 4 – Additional programs
As a supplement to the above-mentioned basic programs, you will be presented with further additional programs, also available for purchase. Some of these are shown below:
- Ideomotor training
- Self-image training
- Mental workout
- Problem solving
- The pursuit of happiness
If your initial test indicates low self-worth, low motivation or a high amount of stress, it might be a good idea to make use of some of the additional programs, before you begin Phase 3 – Personal goals.
A training program could be structured like this:
|Phase 1 – Physical relaxation||2-3 weeks|
|Phase 2 – Mental relaxation||2-3 weeks|
|Phase 3 – Imagery training||One week per goal|
|Phase 4 – Additional programs||As required|