Self-talk is a cognitive strategy used to enhance self-regulation and performance during training and sport.

Athletes can use self-talk before to manage attentional focus, promote emotional energy, manage discomfort, and reduce anxiety.

Most often, athletes use self-talk to motivate themselves and focus their attention on desired movement patterns.

What are the effects of self-talk during power cleans while fatigued?

What did the researchers do?

Fit men (N=24, age range 18 to 28 years) experienced in Olympic weightlifting were randomly assigned to a self-talk (ST) and control (CON) group.
Participants completed sets of 3 repetitions of power cleans at 85% of 1 rep maximum with three-minutes of rest between sets until fatigue.
The ST group was instructed to engage in organic, goal-directed directed self-talk during exercise.
The CON group focused on a neutral attentional focus.
During the rest between sets, those assigned to the ST group were asked to verbalize their internal ST while those in the control group were asked to stay focused on a “brown, tan paper” to maintain neutral emotion.

ST group performed 64% more work (sets, repetitions, and total weight moved) than a CON group

ST also performed 43% more sets and reps after reaching an uncomfortable level of exercise intensity (RPE of 8).

Analysis of EMG data showed that the ST condition also resulted in lower muscle activity in key muscle groups involved in the PC exercise, suggesting the ST group moved the weight more efficiently.

Self-talk may help moderate exercise intensity perceptions, which thereby facilitates persistence.
EMG activity was lower for the ST group, suggesting improved neurmuscular efficiency during the power clean.
Participants tended to use primarily instructional self-talk early in the training session, then shifted to motivational self-talk later in the session, suggesting a change from task-oriented focus to ego-oriented focus.
Self-talk cognitive strategies increased the weight lifted by improved repetitions by about 43%, improved persistence after and “8” RPE intensity by about 63% and led to more efficient muscle firing patterns than CON or neutral ST.

Based on this study, using self-talk during fatiguing exercise may allow lifters to achieve more sets, reps, and total weight lifted, while demonstrating more efficient muscle activation patters.
Coaches may consider time of year and type of exercise stimulus when suggesting or encouraging self talk.
The internal conversations our athletes have with themselves can greatly influence how they perform during training and sport.