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Copyright @2013 by Jeff Joslin Enterprises. All rights reserved. This book or
any part thereof may not be reproduced in any form without permission from
Jeff Joslin.
Anyone practicing the exercises, drills, tips and techniques in this book does
so at his or her own risk. The author assumes no responsibility for any injuries resulting from the practice of the information contained herein.
Also, one should consult with a physician before making changes to nutrition, training regiments or engaging in any demanding physical activity.
This program includes Autogenic training methods which is contraindicated
for people with heart conditions or psychotic disorders.


Chapter 1: Why I wrote This Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
Chapter 2: My First Mind Training Experience . . . . . . . . .. . . . . . . . . . . . . . . . . . .8
Chapter 3: A View on Life + MMA Fighting. . . . .. . . . . . . . . . . . . . . . . . . . . . . . .11
Chapter 4: The Mind Training Zone. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

Practice Positions . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Week 1 Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . .23

Week 2 Exercises. . . . . . . . . . . . . . . . . . . . . . . . . . . .26
Week 3/4 Exercises. . . . . . . . . . . . . . . . . . . . . . . . . .27
Mastering the Basics. . . . . . . . . . . . . . . . . . . . . . . . . 29

Jeffs Best Performance . . . . . . . . . . . . . . . . . . . . . .32

Jeffs Worst Performance . . . . . . . . . . . . . . . . . . . . .34

Jeffs list of Fighter Creed phrases . . . . . . . . . . . . . 39

Putting your Fighter Creed Phrases into Practice . 41

Between Rounds . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

with the Mind Training System. . . . . . . . . . . . . . .51

Combating Negative Thinking on the Spot . . . . .. . .52

Chapter 5: Finding the Culprits Through Self-Analysis . . . . . . . . . . . . . . . . . . . . .31

Self Analysis of Best & Worst Performances . . . . . 31
Chapter 6: Creating & Practicing Your Fighter Creed . . . . . . . . . . . . . . . . . . . . .38

Chapter 7: An 8-Week Mind & Boy Preparation Gameplan . . . . . . . . . . . . . . . . . .43

8 Weeks to 3 Weeks Before the Fight . . . . . . . . . . . 43

3 Weeks to 1 Week Before the Fight . . . . . . . . . . . . 44

During the Week Before the Fight . . . . . . . . . . . . . . 45

Walking to and Entering the Cage . . . . . . . . . . . . . .48
Chapter 8: Applying the Mind Training System Outside of Fighting. . . . . . . . . .50

Changing Your Mindset and Breaking Bad Habits
Chapter 9: Closing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54
Appendix I - Quick Reference Sheets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Appendix II - Practice Schedule . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Photo Gallery. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Bibliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63


Why I Wrote This Book
Without the right mindset you will fail!
There is absolutely no doubt about it. Winners win because they posess a mindset that virtually brings success
to their doorstep. It's the reason that some people seem to be successful at everything they try their hand at; The
reason why the rich get richer and why many unsuccessful people can't seem to break free from a lifestyle that
is filled with failure and loss.
The mind is much more powerful than we know. I've come to believe that our most consistent thoughts are
responsible for the results that we've achieved up to this point in our lives; both the positive and the negative
ones. The more I learn about the mind, through study and personal experience, the more I realize that all
physical things start out as a simple thought.
I began to realize the power of my own mind, or what I dreamed might be some sort of super power at the
time, when I was a kid. Two emotionally charged instances stick out in my mind and I can remember each of
them vividly. I'm very hesitant to share them with you due to the fact that they may make me seem like a crazy
person! But Ill share them anyway. It's just that the more reading I do on the subject of mind power, the more
I believe that we all have a special power within us that we've barely tapped into. The power of belief; An
amazingly powerful thing that all successful people have learned to harness with extreme proficiency.
Okay, back to my story...and remember while reading on that I'm not crazy! A little strange at times according to
my wife, Corene, but I like to think she means that in a good way :).
Over 20 years ago, my youngest brother Brian had become very sick. He was only a few years old at the time.
The doctor had found sugar in his urine and believed that he may be diabetic.
After my mother told me about the possibility of him having the disease I was terrified! I remember kneeling
beside his bed while he slept, crying and praying for God to give me the disease instead of him. Ten minutes
later, I felt oddly calm. The heavy pleading within my mind had finished and I somehow felt unwaveringly
confident that my little bro would be okay. I have no idea why I felt that way because it really doesn't make
much sense to me now, but I truly did.
A few days later we found out the great news that Brian wasn't diabetic. I can't describe how much of a relief
that was! Oh yeah, I didn't get sick either which was also good news although I would have accepted it as long
as my little brother was feeling well. He was just too young --and innocent-- to have to deal with that sort of
Let's pause for a moment to send out another "I'm not crazy" reminder. Okay, read on.
A similar experience happened to me again some years later...
While in my early twenties, my mother pretty much died directly in front of me. She dropped to the floor in
our bathroom after a massive heart attack stopped her heart completely for more than four minutes. It was the
worst moment of my life! I had heard the saying "I'm so stressed, I'm pulling my hair out" before but never
fully understood it until that day . I recall literally trying to rip the hair out of my head while waiting for the
paramedics to arrive. As I aimlessly stomped around the house in a panic, my mom lie motionless and lifeless
on the cold bathroom floor. I will never forget how helpless I felt at that moment. It was sickening and still

brings a tear to my eye.

Somehow, the team of paramedics managed to revive my mother. I can still remember the terrible sound of them
shocking her, over and over again, with their defibrillator. After rushing her to the hospital they gave her some
medicine --designed to destroy blood clots-- and began to keep watch over her in the intensive care unit. At the
request of the doctors, my family slept in the hospital that night. Looking back, I don't think they believed she
was going to survive.
That night as my father, brother and I slept in a cold room located within the hospital, I had a vivid dream. In it,
my mother approached me and spoke to me in a way that felt so real! She softly told me not to worry and that
she would be fine. I believed her.
From that point on, I no longer felt nervous. I believed that my mother would somehow work her way back to
being her old self again. Even during a short period of time when she didn't know who I was and spoke to me as
if I were a complete stranger, I still believed that she would fully recover. She spent over a month in the hospital
but eventually my mom came back to us. Miraculously she had sustained absolutely no brain damage even
though her heart had stopped beating for more than four minutes on that terrible night in our bathroom. It was
pretty amazing!
The weird thing is that 10 years after her incident, while speaking to a friend of mine that is a paramedic, I
found out some very interesting information. He told me that the people he works with still discuss my mom
and her heart attack situation. Supposedly she had less than a 10% chance of survival but everything somehow
worked out perfectly. Everything that needed to be done in order to give her a chance to live had be done
flawlessly by everyone involved. The odds had been greatly stacked against her yet she still managed to pull
I don't why, but after that very first nights sleep in the hospital I knew that she would be fine!
No doubt, it must seem strange for me to think that my thoughts had anything to do with the turnaround of my
brother or mother's health. In fact as I mentioned earlier in this chapter, I'm very uncomfortable sharing my
thoughts regarding the matter as I write this. Maybe it was just pure luck. In fact it very likely could have been.
It's just that anytime in my life when I've believed unquestionably that something would occur, it always did!
When it came to setting and accomplishing goals throughout my martial arts career, I started with that same
sort of unwavering belief in myself and what I could achieve. It has worked out very well and I've been able to
accomplish many of my personal lifetime goals.
After retiring from fighting, I believed without question that I could build a successful business, become a
better person --I had some issues--, a better father to my kids and a better husband to my wife. I've managed
to accomplish all of those things as well. It definitely wasnt easy but nothing worth doing or having ever is.
Before, during, and after my fighting career, The question was never Will something happen?; it was always
When would it happen? and What would it take?
Belief was a huge part of any success that I achieved but it wasn't the only thing necessary. I've found and still
find that it takes a combination of three very important things to successfully achieve any worthwhile goal. The
3 things that make up a my "Success Formula" are:
1) An Unwavering BELIEF that you can accomplish your goal.

2) An intense BURNING DESIRE to succeed at what you're doing.

3) Unstoppable PERSEVERANCE until you've successfully achieved what youve set out to accomplish.
I've used this 3-step success formula to accomplish many rewarding things in my life. Here are the ones that I'm
most proud of (in chronological order):
1) I earned more than 200 first place finishes in martial arts competition, won several World Championships in
Karate competition and became the highest ranked Black Belt bo staff competitor at the NBL's (National Black
Belt League) World Championship in 1996. Despite what 'Napolean Dynamite" said, I've learned that chicks
don't really care about bo staff skills. I know, its tough to believe but its true :).
2) I became the first Canadian in history to win an international Brazilian Jiu-Jitsu Championship (PanAmerican BJJ Championship 2002) after learning Brazilian Jiu-Jitsu from video tapes and seminars because we
didn't have anyone here in Canada to teach us back in those days.
3) I won the Apex Fighting World Welterweight Championship Belt after knocking out Nuri Shakir (first person
to KO him in 35 fights)
4) I signed with the Ultimate Fighting Championship and fought on Spike TV against top rated Welterweight
Josh Koscheck on Miramar Base in front of 5,000 marines and 2.5 million viewers on television. That was cool!
5) After I was forced to retire from professional fighting too early in my career (due to an injury), I set a goal to
make it back to the UFC as a coach. Months later I received a call from 17-time UFC Veteran Spencer Fisher.
He asked me to be the head coach for his UFC 120 training camp! I had never met him before but somehow
he decided, after watching my past fights and YouTube instructional videos on the internet, to choose me as his
After spending 6 weeks living his basement and helping him prepare for battle, we fought and won in London,
England. It was so nice to be back in the UFC Octagon and the entire camp played out exactly how I believed it
would. It couldn't have gone any better!
6) In the summer the 2011, I promoted --with a friend of mine-- the first ever MMA event in my hometown
of Hamilton, Ontario. We broke the paid attendance record in Ontario for MMA Events (other than UFC of
course). We had Chuck Liddell and Big John McCarthy in attendance as special guests, and a fight card filled
with some super exciting fights. It was a ton of work but Im very proud of how it all turned out.
7) In late 2011 I started acting. For my very first film role I won a "Best Supporting Actor" award --out of the 60
international films that were entered-- from the Los Angeles Movie Awards.
8) Most importantly, I used the success system to save my marriage during a time when my wife and I were
extremely close to divorce; After retiring from fighting things turned really bad at home. It was like I was a
white belt at anything other than fighting someone. I was depressed, insecure, jealous and had put up monstrous
emotional walls over the years to protect myself from facing those shortcomings. Unfortunately, those walls
blocked out my happiness as well and kept my wife and I from developing any real closeness. Without a fight
to train for, I started to go out to the bars every weekend and party with my friends. I was doing anything and
everything I could to avoid facing my situation at home.


Things were so bad that it took my wife over a year to start liking me again as a person. I had to totally re-invent
myself. It was by far the biggest challenge of my life! At times it felt as though a knife was ripping through
me in an effort to make me give up the fight. It was all worth it though and I'm very proud to say that I've
succeeded. I slowly became a good husband --and friend-- to my wife and a better father to my two wonderful
children in the process.
9) I've built our martial arts school up to the point where we now have more than 400 active students and have
won the award for best martial arts club in our city more than 10 times!
10) I've taught myself how to create my own websites, edit videos, create logos and employ many other design
skills that have saved me tens of thousands of dollars. Everything that you see on www.jeffjoslinmma.com,
www.joslinsmma.com and www.mmaquickstart.com I was able to put together without having to pay an outside
source. Just an unwavering belief, a strong desire and the perseverance needed to learn the skills necessary. I
will admit though that the huge amount of time I spent on the computer teaching myself those skills did cause
some fights with the wife along the way. I made sure to do my best to make it up to her.
11) After more than a year in development I launched my online MMA training program for beginners, MMA
QuickStart, in December 2010. Now, hundreds of people from countries all over the world have learned the
basics of MMA through the use of the program. It's so awesome to receive email from India, Austrailia and
other far away places from my online students saying that they have been striking their opponents better than
ever before after using the MMA QuickStart program.
Deep down, I truly believed that I could accomplish each of the above things without question. Please don't
take that statement as something coming from an arrogant mindset because that is very far from the truth. It's
just that I strongly believe we need to think that way in order to achieve our dreams. We can't hope or wish for
something to happen; that will never work! We have to know, someplace deep within ourselves, that we will
succeed at anything we have a raging desire to accomplish. It's only a matter of time!
Ive wanted to write this book for a very long time! My goal is to share with you the same "Mind Training"
system that I've used to achieve goals in martial arts competitions, regular life, and more specifically
professional MMA fighting. Im pumped to help you get started on your path towards optimal MMA
performance and am very excited to see where you can go with it.
The 3-step success formula described earlier is only a starting point. In the next six chapters I will share with
you a system of mental relaxation exercises, positive thought programming drills and several other mindset
strategies that will help you perform at your best. The info and strategies I will be sharing with you will help
you achieve great success in the cage, rid yourself of any pre-fight insecurity or nervousness and allow you to
enjoy every moment of doing something that many people think is way too scary!
Even better, is that you'll be able to tweak the system, as I have many times, and use it to achieve success
at things outside of fighting as well. Even though I'm retired from fighting I continue to use the system in
everything that I do.
Get ready because here we go!


My First Mind Training Experience
My first experience with Mind Training took place way back in 2002. It wasn't something that I was searching
for at the time; Honestly I don't think I even knew that there was such a thing back then. It all sort of happened
by chance. Well I really shouldn't say chance because I have a strong belief that when you are at a time in your
life when you are ready to learn something new, your teacher will appear. Haven't you had a similar experience
in the past? A time when someone came into your life and taught you something --sometimes a not so enjoyable
lesson-- that you desperately needed to learn at the time? It's happened to me so many times!
I had been preparing for the Brazilian Jiu-Jitsu Pan/American games for many months; training everyday at
my martial arts gym in Hamilton, Ontario, Canada. My goal was to win the gold medal at what was known as
the second largest BJJ tournament on the planet --the World Championship being the largest of course. I was a
purple belt at the time and felt very strong with ground grappling skills. My stand up game, which in Brazilian
jiu-jitsu is made up of throwsand takedowns, was lacking somewhat so I began travelling to Burlington,
Ontario once a week to attend a judo class with a very well known instructor and friend of mine, Ron Angus.
The Judo training was excellent! The workouts were gruelling and I had many great training partners --some
nationally ranked-- to spar against but it was what went down during the final ten minutes of every training
session that changed my life forever.
After practice, Sensei --which means teacher in Japanese-- Angus would have us all lie on the floor in a very
relaxed position for a minute or two. I still can remember the huge amount of sweat, built up over two hours of
rigorous training, puddling beneath my head as I lie motionless on his mats. I know, it's kind of gross so let's
move on to the more important stuff. Once there, Ron verbally guided us through a bunch of mind training
exercises. I'm not going to lie; It felt really strange to be lying down on the sweaty mats, eyes closed while
tying to focus on the numerous and slightly odd phrases that were emanating from his mouth. In a short amount
of time his verbal instructions led me, and Im sure the rest of the students as well, into a state of complete
relaxation; first by having us let go of the tension within our feet, the stiffness within our calves and any
tightness we could pinpoint within our thighs. His deep, calming voice called for us to release every ounce of
tension that was situated within our upper bodies. Minutes earlier my heart had been pounding within my chest
but my pulse had slowed and I was completely relaxed. It felt amazing!
While in that state of relaxed concentration, Mr. Angus had us envision a goal of our choosing. The first thing
that popped into my mind was the image of a bright gold medal. I wanted to win the Pan/American Brazilian
Jiu-Jitsu championship! The competition was a month away and I really wanted to do well. Ron's voice guided
me to thoughts of the competition itself, encouraging me to think of victory and how fantastic it would feel
when it happened. Even though the entire event occurred solely within my mind, it felt surprisingly great! My
mental images were so vivid that I could feel a smile cross my face as my imaginary friends cheered, hugged
and high-fived me moments after I was presented with the gold medal.
I would repeat this mind training process --under Sensei Angus' guidance-- every week after our Judo class.
Each time I did, it seemed easier to follow Ron's direction into the state of relaxation. My visions of victory
became clearer and brighter; They also seemed loaded with greater detail and much more feeling. By the time
I had arrived in Florida for the Pan/American Championship, I had won the gold medal more than ten times in
my mind.
On the day of the tournament, I beat every single opponent that I faced and became the first Canadian in history
to win a gold medal at an international Brazilian Jiu-Jitsu championship! I was so happy!

The bad news is that I didn't get to throw anybody with my new judo moves! Every person that I fought
ended up pulling guard, which is falling to their own back on purpose to start the ground fight. That was a
little disappointing after working so hard on my judo. Looking back though, the most valuable thing Sensei
Ron Angus had taught me --although I didn't fully realize it at the time-- was that the mind was a powerful
instrument that could be trained and focused on attaining any goal one wishes to achieve.
Thinking back to that exciting moment in my career, I also recall having an unwavering beliefin myself which
definitely helped me to win the gold medal that day in Kissimmee, Florida; In fact, I had a strange and slightly
awkward moment, moments after the win, while sitting on the spectator bleachers with my friend and student
Still slightly out of breath due to all of the action and excitement, I said to him "Nice, I got that one out of the
"What?" he said as a surprised look crossed his face.
I quickly realized that I may have just sounded like a cocky asshole! I totally didn't mean it like that and tried to
brush it off by quickly changing the subject.
I'm sure he was a little puzzled as to why I had just said that.
The reason? Well, it's because I had already mapped out a game plan for my martial arts career. I had promised
myself that I would win a major BJJ tournament before beginning a career in professional MMA. Up to that
point, it had been an internalized game plan but when I spoke those nine words to Rowan while sitting on those
bleachers, it was the first time that I had let it out into the world. I was pretty embarrassed to say the least.
I had also decided, as part of that same career game plan, that I would start fighting professionally in mixed
martial arts at the age of twenty-seven. Why twenty-seven? I think it was because my idol, Royce Gracie, was
that age when he tore through his competition at the first Ultimate Fighting Championship (UFC) event. Also, I
figured that by then I would have the very well rounded skill set necessary to take on anyone inside of the cage.
There was absolutely no way that I was going to step into the rough sport of MMA without the belief that I
would one day make it to the top.
A month after winning that shiny golden Pan/American championship medal, I turned twenty-seven. Six months
later I was battling inside a cage as a professional mixed martial arts fighter. The event was at a nightclub in
Montreal --with go-go dancers in cages and everything!-- and I made a whopping one hundred dollars for a
minute and a half of fighting action. I won by knockout in the very first round against a very tough opponent.
Things were happening exactly how I had UNWAVERINGLY BELIEVED that they would. It was pretty crazy!
You can't hope and wish for good things to happen to you in life. You must absolutely know that you will
achieve anything you have a burning desire for, through relentless perseverance and an unwavering belief in
yourself! It's always just a matter of time.
It was within that six month window between the BJJ Pan/Ams and my first pro MMA fight when I really
started to learn more about "Mind Training". The learning first came in the form of a book and then from a
source you would never guess: a comedic hypnotist. Let me explain.
I had purchased a soft cover book called Yoga for Athletes by Alan Kolgar. I wanted to add some stretching

exercises to my martial arts training regiment to help me improve my flexibility. The Yoga content within the
book was great but what I found far more valuable were the mental training ideas that were contained within
several of the books chapters . Remember the saying that when you are ready for something, the teacher will
appear. Well this was another instance of that happening to me. There were so many great Yoga books on the
store shelf that day and I somehow managed to choose the one that would change my life for the better in many
ways. Some may call that good luck but I believe that it was meant to happen.
The "Mind training" information within that book totally changed my life and instantly made me aware of what
Sensei Ron Angus had been up to months earlier at his gym; The more I read, the more I became aware of the
process that he had used on myself and the rest of his team while we were lying for lengthy amounts of time
on his sweat drenched mats. He had hypnotized us! How do I know? Because the state of mind he had put us
in, was very similar to a time --when I was in my early twenties-- that I was put under by a comedic hypnotist
at a local bar in my hometown. Tony Lee was his name and he literally had me running around a stage in my
underwear for what seemed like half of the night! The good news is that he took it easy on me --I think because
I had taught him martial arts in the past-- and didn't make me do the ultra-embarrassing stuff that I had seen him
make others do during his previous shows. Thankfully I didn't have to do the act where he makes a guy suck
on an elongated balloon that is being held by some other dude at crotch level. Writing this makes me realize all
over again how lucky I was that he let me off easy that night!
If you're a bit of a sceptic when it comes to hypnotism, don't be. It really works! That night in Hamilton, Ontario
at Whiskey Joes it took away all of my inhibitions and made me feel as though I was watching a movie of
someone else doing the ridiculous things that Tony had me doing on stage. The state of mind Tony put me --and
others-- in when he hypnotized me made me more susceptible to suggestion.
In your case, as a fighter, its that same state of relaxation that you'll need to attain in order to effectively train
your mind to consistently think thoughts of a positive nature. Thoughts that will help you avoid and replace the
undesirable negative thoughts and images that will try so hard to enter your mind before and during the heat of
Okay, that's enough about my first experiences with "Mind Training". I hope you're very excited to get started
on the path towards optimal performance. If you are, you should be! Its awesome stuff! If you aren't excited,
close the book now and I'll give you back every penny you paid for this book, no questions asked.
In the coming chapters, I'll explain my take on how you can gain control over every one of your thoughts
and turn them into an incredible asset; a powerful weapon for kicking ass inside the cage, on the mats and in
everyday life. On the very next page, we'll start with some mindset strategies that I've found very effective
in keeping things fun for me inside and outside of the cage. You'll perform at your best when you're enjoying
yourself so turn the page and let's get it on!



A View on Life + MMA Fighting
The road to success is not an easy one to travel. If it were, everyone would be successful; Everyone would
achieve their goals because no one would give up when faced with the type of adversity that successful people
consistently overcome.
Many years back I met Ronnie Coleman at a jammed packed event in Toronto. Don't know who he is? He's
the monster of a man who has won the Mr. Olympia competition a record 8 times! One thing he said, while
speaking to a large group of spectators that had come out that night to meet their body building hero, really hit
home with me. His statement was geared towards the sport of bodybuilding but it also speaks volumes about the
challenges we all must face in order to be successful at anything we do.
"Everybody wants to be a bodybuilder, but don't nobody want to lift no heavy-ass weights!"
In other words, everybody and their brother wants to be successful, but few people are willing to put in the work
necessary to achieve great success.
That being said, travelling the challenging road to success can be a very rewarding venture. Most often, as
youve probably already learned, the journey ends up being the most enjoyable part of all; The feelings of
excitement and anticipation while closing in on a goal often being much more powerful than those felt after
accomplishing it.
I feel that the key to happiness is to keep setting new goals and to constantly create new and exciting chases for
yourself in life. That is of course once you achieve your current goal. Always aim to finish anything you start
before moving onto to something new. I've actually had to step away from writing this book for the past month
or so because of other commitments but I'm now back at it and very inspired to finish it. My motivation comes
from the thought that the info I'm sharing may be put to very good use by you after reading it.
Personal improvement is a goal that Im in constant pursuit of and I strongly suggest you do the same. Start
by aiming to improve yourself in some aspect of you life by as little as 1% every single day. Take courses,
read books, talk with a mentor, hone your skills through practice or do anything else that you feel will help
you become better at your activity of choice. Before you know it, this steady pace of self-improvement will
produce great results. I'm totally sure of it! This type of self-improvement strategy is very similar to what we
martial artists do everyday through our training; becoming a little better at passing the guard, throwing punches,
defending take downs or improving any other skill we're focused on improving at the time. Keep in mind that
improvement takes time and that any gains you make will be extremely difficult to become aware of on a daily
basis. Trust in the fact that the small improvements you make daily will compound into a noticeable amount
very soon.
Until recently it never made sense to me why a movie star, who had all the money they'd ever need and the love
and respect of so many people, would try to commit suicide or drink/abuse drugs to the point that they would
die. That type of occurrence always seemed like absolute craziness to me. However, I must say that it has really
motivated me to work on myself in a balanced way by improving my skills as a person, father and instructor;
not only as a mixed martial artist. I no longer believe that happiness will come when I achieve a certain goal in
the future. I always remember to be happy right now because of the many blessings I already have in my life:
my health, the beautiful person Im married to, the fun job I have, my awesome children and the great friends
I have to name my most cherished ones. I chase goals to add even more happiness, motivation, excitement and
fun to my life.


I didnt always think so positively however; Often feeling as though my life would be better once I achieved
the career goals I had set for myself. Although my experiences as a professional fighter taught me a lot about
happiness and life in general it was nothing compared to what I learned about those very same things after I
hung up the gloves.
When I retired from fighting because of post concussion syndrome back in 2007, I couldn't practice martial
arts. I couldnt jog; or hit a heavy bag; drill a technique or exercise at all without feeling sick. A lifetime
of contact sports --hockey, kickboxing, boxing, MMA and wrestling-- had caught up with me and my last
concussion, which occurred while training to fight Chris Lytle at UFC 72, put me out of commission for more
than a year and a half. For the entire duration of that horrible time period, it felt as though I had a massive
hangover; Without the party of course; Every time I raised my heart rate, even a little bit, I felt much worse. My
personality changed drastically as well. I become irritable, highly emotional and had a very hard time finding
any enjoyment in life. It was a tedious and tiresome struggle to recover but I am happy to say that today I'm
back to my old self. Actually I jokingly call myself Jeff 2.0 --to my wife mainly-- because of the improvements
I've made to myself over the years. That's a good thing because my wife didnt like the Jeff 1.0 version very
When I did start to feel a bit better, I still couldn't train so I turned to books and audio files to quench my thirst
for learning. As a lifetime martial artist, the personal development process had been such a big part of my life;
Reading allowed me to continue to improve myself in ways that were very new to me.
I learned some amazing stuff! Things about life, achieving goals, developing friendships and overall happiness.
Some of the things I read about, I had already been implementing throughout my fight career with great results:
Things that I had learned through trial and error and from my parents during my upbringing. The books also
contained many ideas and concepts that were completely new and extremely refreshing to me.
Throughout the remainder of this chapter, I will be sharing with you some of the ideas, concepts and mindset
details that I've acquired and put to good use over the years. I'm certain that some of them will help you reap the
same benefits they've provided me during and after my professional fighting.

Never Fear Failure

Failure is one of the most valuable things you can experience. Never fun, but valuable nonetheless. It shows
you that some type of change needs to be made to your approach if you wish to accomplish your goal. You must
learn from each mistake, modify your course by making any adjustments you feel are necessary and try not to
repeat the same mistake twice. Anyone who has succeeded at something will have a long list of past failures that
has lead them to where they are today. If they say that they don't, it's safe to bet that they're lying.
MMA Application:
Aim to experience most of your martial arts failures in the gym, not during competition. Itll be a lot less painful
that way! While training grappling, constantly try to play against your opponent's strengths. When sparring/
rolling never avoid the people that give you the most challenge. Always remember that the more you sweat in
training the less you'll bleed during competition!
When training with students that are less skilled than yourself, allow them to put you into dangerous positions
so that you can practice your defenses and escapes. Never worry about getting tapped out in training. This
constant practice of surviving and escaping troublesome situations will greatly prepare your for battle.


Before and during an MMA fight, never worry about the possibility of failure. Instead, do your homework in
the gym by training your ass off during the weeks/months leading up to the fight. Come fight time, whatever
is meant to happen will happen. Relax, fight hard and have an unwavering faith in your preparation. The fight
is the reward for all of the hard work and countless hours youve put in at the gym so enjoy it! With the right
mindset, itll be so much fun for you!
Also, remember that losing a fight is not the end of the world and like Randy Couture once said to a small group
of us one day after training at team Quest in Portland, Oregon If that's the worst thing that happens to you in
life, I'd say you're doing pretty damn well! If it does happen, get back to training as soon as possible, work on
fixing any holes in your game, and use the defeat to fuel you to train harder than ever before. Know that, after
your next win, nobody will be talking about your loss.

Others Will Try to Bring You Down:

Be ready for this one because it will undoubtedly sneak up and surprise you. When you vocalize a goal that
youve set for yourself, some people will say that you won't be able to accomplish it. They'll say that its too
difficult for you or that theres too much competition out there. They may even say that you don't have what
it takes. Expect that this will happen because it definitely will, especially when youre chasing a goal that is
excitingly unique. Never allow yourself to be hurt by words and avoid becoming overly defensive at all times.
Simply ignore their negative comments. Itll be a challenge to do so and you'll find it even tougher when those
comments are coming from the people that love you most. It's happened to me in the past. Before I made it to
the UFC, during a time when my wife and I weren't doing well financially, she began suggesting that I should
get a regular job. I know that she did it because she loved me but I had to ignore her request. Why? Because at
the time I had a mental game plan of how my life was going to play out and fighting in the Ultimate Fighting
Championship was absolutely going to happen. Chasing a dream goal seems like a very risky idea to other
people. That is expected but why should we let someone else change our lifes path. Should we take less risk
and settle for mediocrity? No way! We only live once so lets make the most out of every second that we have
here on Earth!
Believe in yourself, work hard and achieve your dreams!
I haven't even touched upon the haters yet. Your success will create jealousy. The people that catch the
jealousy bug towards you will be lurking in the shadows talking bad about you to others while desperately
hoping to see you fail miserably. They can be very hard to identify. Sadly, they will often be very nice to you
when youre face to face making it even tougher to recognize them for what they really are. Ignore these
Haters and just keep doing the great things you're doing. Their punishment for such negative behaviour? Itll
be the sting they feel every time --and there will be many-- you accomplish another exciting goal.
I suggest you use any hater negativity --or the unintentional negativity from loved ones-- that you experience
to fuel you to really kick ass at what you're doing. It's a chance to show everyone what you're made of and that
you can rise to the top in whatever you have a burning desire to do. If you truly have 100% UNWAVERING
BELIEF in yourself, you'll let nobody stop you or bring you down with their negative comments.
From you own perspective, strive hard to build other people up instead of trying to tear them down. Do this and
the law of reciprocity will see that you're paid back with success many times over.
MMA Application:
I remember a time, right before one of my earliest professional bouts, when another fighter approached me


to warn me about my opponent's stellar striking ability. He told me that I should try and take the fight to the
ground immediately. I'll admit that it did made me a bit nervous to hear him say those things but my mind
training kicked in immediately and I took his words as a challenge. I mentally affirmed myself that I had been
striking very well during my training camp and quickly recalled a number of tough training sessions that I had
pushed myself through against some very talented training partners. Those thoughts immediately infused me
with a calm confidence. I felt totally ready to throw down on the feet with the guy I was about to face. More
than ever before in fact. When the fight began I did exactly what I had envisioned; I let my strikes fly until I
knocked him out in the very first round.
So remember, if you've done all of your homework in the gym before fight time, never let anyone's words lessen
your belief in yourself or your abilities. Youre ready for battle so take their talk as a challenge! Proving them
wrong is a fantastic feeling!

You'll Never Achieve Great Things without Sacrifice

If you wish to achieve the object of your burning desire, know that doing so will require plenty of sacrifice. The
time you'll spend developing your skills, putting in the work, studying books, watching videos and practicing
visualization will be substantial. The good thing is that if you truly have a passion for what you're doing it will
not feel like work at all; hours will pass in what seems like a fraction of the time. Think back to the days when
you were a kid playing a video game. It was so much fun! Time was a blur, you barely ate or drank anything for
hours on end and before you knew it it was five o'clock in the morning. It's that type of passion and focus that
will lead you to greatness in anything that you do in life. Try to find an activity that inspires you to feel that way
again and itll be easier for you to make the sacrifices necessary to achieve great success.
MMA Application:
Be ready to pass on partying with your friends so that you can train. Be prepared to eat a healthy diet and skip
out on fast food in order to give your body the fuel it needs to perform well and recover quickly. While I was
making the climb to the UFC --and training 2-3 times every day-- I did not get to spend as much time with my
young son Tayzen as I wanted to. My relationship with my wife was also very strained because of my intense
training regiment. If you do not make sacrifices along the path towards achieving your goals you will never
cross the finish line.

Expect Obstacles Along the Way

Get ready to hit some major bumps on your path to success. Obstacles may appear in many forms: money
problems, relationship problems, injuries or a number of other things. Remember that no matter how
insurmountable the obstacle in front of you seems at the time, you can get past it and in doing so will become
more skilled at dealing with similar problems in the future. Again, call upon the 100% UNWAVERING BELIEF
you have in yourself and hit the obstacle head on until you blast your way through it.
MMA Application:
Before I made it to the UFC, I hit some major obstacles. I was turned down by the "Ultimate Fighter" reality
show after being told I was "too quiet". That was minutes after making it to the final 10 (of 300) in the skills
testing portion of the tryout. That was such a letdown!
In two very important professional fights, both in Quebec, I was ripped off horribly by the judges. Once versus
Jon Fitch (The fight made the Top 5 MMA ripoffs in history list + you can see it on youtube) and the other


against Jonathan Goulet. You have to see these two fights to believe the crap that went down. Soon after those
fights, I hit another roadblock when I sustained a number of injuries that kept me out of action for nearly a year.
I persevered and when I returned to fighting I became the first person in 34 fights to knock out Nuri Shakir
(he had fought UFC vets Thiago Alves, Marcus Davis and many other tough fighters) and won the Apex
welterweight world championship belt. I then got the call to fight Josh Koscheck on Spike TV! It was such an
awesome feeling to finally hear from UFC matchmaker Joe Silva after overcoming so many obstacles along my
path towards making it to the big show. I was finally a UFC fighter! That was another instance of things playing
out exactly how I 100% BELIEVED that they would.

Look into the Mirror First

A very high percentage of people blame outside circumstances for any lack of success that they experience in
life. They complain about people they know, their current situation and constantly criticize and condemn others
for their weaknesses and shortcomings; Never for one moment do they take a glimpse within themselves for
what may be the real cause of their many problems.
I heard a great quote a while back that made a lot of sense:
"Insanity is doing the same things over and over again and expecting different results".
If things aren't the way you want them to be in your life, I suggest that you first analyze yourself for weaknesses
, flaws and unproductive habits. First make sure that youve set some worthwhile goals for yourself then study
the way you're pursuing those goals. Think hard about any adjustments that you could make in your approach
that might prove helpful. Make changes to your overall game plan, learn new skills, develop new habits
and do anything else that you think could help you attain your ultimate goal. If those new adjustments dont
work, repeat the entire self-analysis process of improvement and try again. Trust me, it's through this type of
methodology that you'll get exactly where you want to be!
Never waste energy criticizing or condemning other people for their shortcomings. Nothing good ever comes
from it. Also, keep yourself from complaining about the things in your life that youre able to change. Instead
just change them! In a case when you can't change things, use your energy in a positive way and work on
improving yourself and your life game plan until you get the results your looking for.
MMA Application:
Be realistic with your yourself when it comes to your skills. Constantly ask yourself these --and any others you
can think of-- very important questions.
Do I need to work on my striking more?
Is my ground game or wrestling skill set lacking in any way?
Am I in the best possible physical shape I can be in come fight time?
Am I training with partners that push me or am I sometimes avoiding the toughest guys in the room?
It can be tough for a mixed martial artist to admit weakness or recognize holes in their game. If you are that
type of fighter, I can tell you right now that you will never make it to the top unless you change your mindset.
Once you are able to see yourself in a realistic light, you'll be able to start doing the things necessary to turn
your weaknesses into strengths. If you keep ignoring your shortcomings your opponent will quickly and maybe
painfully make you aware of them on fight night. That would suck! Always be humble, self-aware, and ready to


do what it takes to turn your weaknesses into strengths.

Enjoy Doing what you are Passionate About

Sometimes in the past I've found myself in a bit of a rut; feeling burnt out and tired of doing what I do. It's
during those times that I seem to put less than normal energy into my martial arts teaching and look forward to
getting home and doing absolutely nothing but watch TV or sit around.
What was I thinking?!
I've come to realize that I've been living my dream for a very long time. Even though I was forced to retire from
fighting way before I was ready to do so, I am extremely happy. I get to help people achieve their martial arts
goals and get into better shape as I pass on all of the fun stuff that I've learned throughout my lifetime of martial
arts training. I've had the exciting opportunity to fight on national television several times and have been lucky
enough to travel to Europe, Brazil and many other great places over the years.
My lifestyle makes me extremely happy and I now do my best to show my appreciation by giving my all
to everything that I do. You know what? Any positive energy that I put out there seems to come back to me
tenfold. That fact has been a great realization for me and I am now very appreciative of the things I have in my
life. Any else that I achieve, earn or develop is a bonus!
MMA Application:
If you are truly passionate about martial arts, you'll find it easy to skip out on hanging out with friends so that
you can spar or work your skills in the gym. The sport definitely has an addicting affect on those that catch
the bug. You'll find yourself constantly thinking about your upcoming workouts, competitions and sparring
Come fight time, nerves can sometimes make things seem much less fun. The stress you feel may make you
question why you signed up to fight --or compete in the tournament-- in the first place. That feeling is totally
normally and I've felt it myself several times in the past. Remember that competing and challenging yourself is
the best part of all! It's the reward for all of the hard work you've put in at the gym in preparation for that very
moment. So get in there, have fun, enjoy the heat of the battle and don't worry one bit about the end result. I
know, I know, that last one is tough to implement but stressing about the end result will sap every bit of fun
from your experience. The good news is that you're much more likely to knock out or submit your opponent
when you go in the fight without worrying about the end result. It's totally true, you'll see!
As a mixed martial artist you should always feel proud and powerful! Most people wouldn't have the guts
to challenge themselves like you do on a regular basis. Win or lose you become a better martial artist and a
stronger person every time you immerse yourself into the fires of competition. Congratulations!

Always Choose Excitement over Nervousness

Think about a time when you were ultra excited about something. The feelings you felt are very similar to those
that you experienced during times when you were really nervous about something aren't they? That's because
the two emotions, excitement and nervousness, are pretty much identical. This means that you get to choose
which way you interpret the intense sensations running through your body right before you make a presentation,
go out on a first date, or battle a big sweaty dude inside a cage. Always direct yourself towards feeling excited
rather than nervous. It will help you excel at your task and will make a potentially scary experience feel fun


instead. Remember that It'll be easier to veer yourself towards the excited side of thinking when you've prepared
yourself for the upcoming task, so do your homework and know what you need to know before you are called to
MMA Application:
When you feel butterflies in your stomach, or even worse the feeling that you want to run away immediately
regardless of the consequences --like I did before one match early in my career back before I truly learned how
to train my mind-- , know that it is normal. Come to realize that you are not nervous and instead super excited
about the fight; Excited to show the skills that you've been working on; pumped up to fight hard for the victory;
and happy to be finally fighting for a mere fifteen minutes after training hours upon hours, for weeks at a time
like an absolute madman in preparation for this very moment.

Fear is a Sign to Prepare

Fear is a great thing! This is one of the most important lessons I've learned over the years. I used to dread the
feeling of fear. It would burn inside me, make me feel sick to my stomach and cause me to want to run away
from it as fast as possible.
Over time I've realized that the feeling of fear is vital and extremely useful. It's a powerful and important
message that we must listen to or else! *said in an evil voice of course*
It speaks to me in a deep, dark voice telling me "Jeff! Get ready for _________!"
The blank word changes depending on the situation but for me I've had fear present itself to me in many
different forms. Here are two examples that stick out in my head:
1) When I was in high school, fear forced me to start training in the martial arts again --I had taken a few years
off to play hockey-- because a guy at my school kept bothering me and I knew that we would end up fighting
each other sometime soon. After we fought, in the middle of the school cafeteria --ended up being a tie-- ,I
never missed a martial arts class from that point onward and eventually achieved my BURNING DESIRE of
fighting in the UFC. Had I not felt fearful of fighting that guy in high school, who knows where I would be or
what I would be doing right now. I don't think I'd be writing this book that's for sure.
2) Two years ago, I co-promoted a professional mixed martial arts event in my city. Having never done it
before, I definitely felt a lot of fear. Fear that I wouldn't do things right, worry that the fans wouldn't come
to watch, fear that the fights I put together would be not be very exciting along with many others fears. The
immense pressure and fear that I felt, forced me to work incredibly hard for nearly three months putting things
together. I faced numerous obstacles --many so huge that I felt sick to my stomach!-- along the way but the fear
of failing fueled me to push through every one of them. In the end, we had a packed house of more than three
thousand spectators on fight night. Even better, the fighters fought amazingly and everyone had an awesome
I think the entire process aged me a few years but I'll admit that I was very proud to have completed the task
because there were definitely times when I didn't think that I could.
MMA Application:
When you sign the dotted line and are set to fight a given opponent you will most likely feel some fear. That


is a good thing. In fact, the more fear you feel the better in my opinion. Harness that fear and use it to fuel you
during your training. It'll have you in the gym earlier and keep you there until late; It'll keep you from missing
classes for lame reasons and will force you to do all of your homework in the gym. Conquering fear, time and
time again will give you the confidence needed to succeed in the fight game. Always remember that feeling fear
is a very good thing!

Call Upon Your Past Successes

A good way to quickly thrust yourself into a great mood is to spend some time thinking about your past
successes. When I wake up in the morning, I like to think about three positive things I've accomplished in my
life. This process makes me happy at the very start of my day and fires my mind up in a positive way.
Never dwell on past failures. Doing so will cause you to instantly feel depressed. Even though it's only a
thought, you will experience similar feelings to what you felt back during the times when you came up short.
Instead, chalk down past failures as lessons learned and as mistakes youll never repeat. Always look forward to
achieving success at many new and exciting things in the future.
MMA Application:
As you train for an upcoming fight, think often about your wins at grappling tournaments, boxing matches or
any other competitions that you've succeeded at in the past. Recall the times when you had a great training
experience or overcame adversity during a tough martial arts challenge. Anytime you feel negative thoughts
creeping into your mind --which will happen from time to time--, be sure to veer your thoughts back towards
the past successes you've had in the sport.
If you're new to the sport and are yet to have a great number of successes to call upon, you must instead use
your imagination. Imagine the feeling of being successful in a fight or competition. Envision successfully
pulling off your punches, kicks, submission attempts, escapes and other techniques with ease. Think about
how proud your friends and family will be of you after the event and how awesome victory will make you feel
inside. Do this imagination exercise regularly and I'm certain that you will soon have many real successes to use
as mental ammunition while you prepare yourself for other upcoming battles.

You're Building Skills for Life!

Challenge will bring out the best in you so always be where the challenges lie. Constantly move towards the
things that place you out of your comfort zone --positive things of course-- and you will greatly speed up
your growth as a person. The skills and mental toughness you'll build in the fires of pressure, competition and
challenge are invaluable and can be applied to everything and anything you do in life. Never be stagnant or
comfortable with what you are doing. That spells the end of your personal growth. Achieve the objects of your
personal desire by completing challenge after challenge. That's what life is really all about!
MMA Application:
You might think that the skills you're developing through MMA training will have no use to you after you're
done competing but I can tell you that you're completely wrong about that. The skills you develop by facing
tough challenges, setting goals, working through setbacks and persevering until the job gets done can also be
applied to any of the many exciting tasks and challenges you decide to take on after your martial arts career is


After retiring from fighting I've become a professional MMA coach, a commentator, a radio show co-host; I've
also won an award as an actor, learned how to create my own websites, and wrote this book! None of those
things would have been possible without the discipline and mental focus that I've developed throughout my
career as a professional MMA fighter. At the end of your fighting career, you too will be able to apply your skill
set to be successful at anything you want to do in life. There is no limit to what you can accomplish!

Believe in Victory!
When you truly believe that you will succeed at something you will remain active and do your best in pursuing
that goal. Some goals are so challenging that they can only be accomplished when you are 100% committed
to being successful no matter what it takes. Doubt will often cause you to hesitate or pull back a bit. That is a
recipe for failure. Go into every situation in life believing, scratch that, knowing that you will succeed and you'll
be amazed at the incredible things that you can accomplish.
MMA Application:
Go out with guns blazing! I mean it. There is nothing worse than finishing a fight and having the feeling that
you could have tried harder or given a bit more of yourself. You have only 15 minutes --sometimes 25 min-- to
fight hard for the win. Have faith in your preparation, believe in your skill set and show the crowd and your
opponent what you're made of. You didn't spend hundreds of hours in the gym to come to the fight and just give
your opponent the win did you? Of course not, so make sure you believe in your success and go out there and
take what you deserve.

Focus on the Present

I was on twitter the other day when I came across a tweet that I thought was truly a great one. Here it is:
"Forgot about YESTERDAY!! don't give a RATS ASS about tomorrow!! RIGHT NOW!! is my FOCUS!!!"
That quote is very blunt but truly awesome in my opinion. Going through life with the wrong mindset can cause
us to spend precious energy and time dwelling on past failures or worrying about what will happen in our near
and distant futures.
Think of your mind as a rechargeable battery, with a limited amount of energy to use each and every day. It
makes it easy to see that spending a large amount of that precious, limited energy thinking about the past or
future is a complete waste. It'll leave us with very little juice to put towards the most important time frame of
all: the present moment.
On the other hand, if we use every bit of our mind battery's power to focus and achieve things in the present
moment we will create pasts that are filled with great successes and future's that we can excitedly look forward
to. Be sure to always focus on the present moment and give your all in everything that you are doing at the time
to make great things happen.
MMA Application:
Okay, so you may have lost to your upcoming opponent in the past and now it's causing you to worry about
your upcoming rematch with him/her. Maybe you saw an intimidating photo of your opponent on facebook
or watched a YouTube video of him or her smashing some person during a old fight and are now letting your
nerves get the better of you. Don't think about these things; They will drain you!


Instead, think about the things you need to do every day in order to prepare yourself for battle. Map out your
training regiment and designate the things you need to do every day inside and outside of the gym. Then simply
use all of your energy --both mental and physical-- to complete every task in your training game plan. Do that
and you will be more than ready for what your opponent will bring to the cage on fight night. Do that and your
opponent will be the one that has to worry!

Drop the Chocolate Bars! - Nutrition is Vital

In order to get the greatest functionality out of your body and mind you need to keep it fueled up at all times.
A solid nutrition plan will help do that. It will also keep you in a good mood and provide you with the energy
needed to do the things you'll need to do in order to accomplish your goal.
I remember times in my career when I didn't follow a optimal nutrition plan and struggled to find the energy
to train more than once per day. It wasn't that I was overly tired from the first session --although sometimes I
was--, it was that I just didn't feel like training again some days. It seemed to be more of a mental thing than a
physical one.
Once I got hooked up with a Nutrition Plan --big thanks to Dennis Bietler!-- before my fight vs. Jon Fitch,
things changed immediately. I was able to easily train two times per day and sometimes even three times within
a 24 hour period! I felt energized all day long and noticed a huge improvement when it came to my physical
recovery as well. I was much less sore after training which was great and I always felt excited about my
upcoming training sessions.
MMA Application:
As a fighter, It's necessary to drink a lot water throughout the day and eat a small meal every three to four
hours. The real trick is to never allow yourself to feel hungry. It's during those hungry times that you'll stop by
a McDonalds drive through or whatever fast food restaurant is most convenient. At least that's been my own
experience in the past.
Eating clean and following a solid nutrition plan will also help you make weight for your fights and have you
looking really good inside the cage. It doesn't hurt to have some ripped up abs while you fight on television
that's for sure. For my last 3 fights I weighed around 186 lbs with 6% body fat. I got some crazy pics taken
during those fights that showed muscles on me that I never knew I had. It was crazy! I'm definitely not looking
exactly like that right now as I'm writing this. My diet after retiring from pro fighting seems to be on point
around 50-70% of the time. When you're actively competing I suggest that you aim for a 90%-95% rate of
adherence to your nutrition plan for maximum results.
To help you get ripped and feel good throughout the day, I want to share my actual pro fight/competition
nutrition plan with you. You can view it on my website at www.jeffjoslinmma.com/mmanutrition . Be sure to
comment on that blog post and let me know how it's working for you.
Well, we've come to the end of the chapter. I hope that the mindset concepts weve gone over help you out in
your training and everyday life. I know that they've helped me tremendously to achieve my goals, reduce stress
and become a happier person overall. I'm very certain they will do the same for you.
In the next chapter I'm going to teach you the process of getting yourself into the state of relaxed concentration
that I call the "Mind Training Zone"; The same state of mind that Sensei Ron Angus exposed me to way back in
the day. Get ready because here comes the good stuff!


A State of Relaxed Concentration - AKA The Mind Training Zone
It's impossible to think a negative and a positive thought at the exact same time.
This is not just something that I've read about or learned solely from listening to someone speak at a lecture or
seminar; It's something that my many years of competing in the martial arts has taught me as well.
Early in my competitive career I'd find myself thinking about an upcoming competition in one of two
completely different ways. The first, on a good day when a positive mind set had somehow taken dominant
control over my thought process, would consist of me envisioning myself winning all of my matches
convincingly and seeing myself fighting with great composure and effective technique.
On bad days however, things would be completely different; I'd feel uptight, stressed out and physically drained
even though I hadn't even fought yet. The moments leading up to a match never seemed fun or exciting to me
on those days. I simply just wanted to get things over with so that I could go home. My mind was charged up in
a very negative way. The sight of my opponent would cause me to dwell on how strong they looked or on how
fast they had just beaten their first opponent into submission during an earlier match. I was no longer thinking
about my game plan or my attacks because I was too busy worrying about the things that my opponent could be
planning to try on me.
Anytime my mind was charged up with positive thoughts I loved each and every moment of competition day
but on the days when my mind set was stuck in a negative gear, I absolutely hated being there!
Leave your mind untrained and you'll have no clue as to which mind set will present itself on fight day;
You'll simply have to wait and see. Hopefully it's the one that allows you to kick some serious ass and end up
victorious; Not the energy sapping, fun killing, stress inducing type of mind set that will lead you to crumble
beneath the intense pressure of battle.
The good news is that there is a battle tested way to build a positively charged mind set and ultimately
improve your ability to keep the helpful, productive thoughts within your mind from being sideswiped by the
unproductive negative ones. In a very short period of time, your mind will become a well-trained guardian,
strongly defending you from the type of thoughts that are guaranteed to keep you from succeeding. As
negative thoughts appear within your mind they will be deflected immediately, swept away swiftly and choked
unconscious by your well trained mind. Simultaneously, positive thoughts will quickly take the place of the
demolished negative ones and keep you on the track of optimal performance.
When Sensei Ron Angus had me lie on his mats, after those exhausting Judo practices, more than 10 years ago,
I had my very first lesson in mind training. By the time I fought in the UFC, roughly 5 years later, my mind had
become an impenetrable mental fortress. Negative thoughts didn't stand a chance of getting inside of it. Despite
the fact that I was fighting for the very first time inside the UFC Octagon, against one of the organizations
rising stars, in front of more than 2 million viewers worldwide , I wasn't nervous one bit. I felt ready to kick ass!
I still remember smiling with incredible excitement as I took my first step into the thirty-two foot octagonally
shaped cage that night. The same cage that I had UNWAVERINGLY BELIEVED, fifteen years earlier, that I
would one day be fighting in. As my opponent , Josh Koscheck, entered the cage I could envision nothing other
than landing hard strikes on his face repeatedly. I landed the first punch of the fight, which drew blood, fifteen
seconds into the very first round; After that we battled our asses off for the entire 15-minute fight. It was one of
the best moments of my entire life!


My first fight in the big show could have been a very scary thing. In fact, I still see very talented and
experienced fighters vomiting in the back of dressing rooms at smaller shows because they feel so nervous on
fight day. It doesn't have to be that way at all. In fact it can be quite the opposite and I'm very excited to show
you how you can make certain that you feel great leading up to and during the thrill of your fight.
The system I will be sharing with you is the same system that I've used, tested and tweaked over the years. It
will help you keep your mind in an optimal state, all the time, with very little effort. You'll always be ready for
hard training, mentally sharp for competitions/fights, and extremely --almost eerily-- calm under pressure.
I also believe that you'll find great use for this system outside of the realm of fighting as well. It will help you
believe in yourself and blast through the obstacles that we all face in our everyday lives. I've used it to rebuild
my marriage, develop writing and acting skill sets, and to teach myself dozens of other valuable skills extremely
quickly. The list of ways you can use the mental training system I'm going to share with you is virtually endless.
Alright it's time! *in my best Bruce Buffer voice* Time to develop your skill at getting into the "Mind Training
Were going to be doing some Autogenic Training which is a relaxation technique developed by the German
psychiatrist Johannes Heinrich Schultz and first published in 1932. If you want additional info on the subject,
there are many great books and websites out there that have a lot of excellent info regarding AT (Autogenic
Since the process involves deep relaxation and strong concentration, I want you to start off by doing your best
to eliminate all external distractions. It'll make it easier for you to attain the altered state of mind that we'll be
aiming to achieve.
Find a quiet place that is free of anything that may distract you during your practice session.
Next, we need to get you into a comfortable practice position.
I've used two different practice positions with great success throughout my career, one is a lying down posture
and the other is seated. At times, when I had the option of using either type I would always choose Option #1,
the lying down position. Whichever one you choose to use is totally up to you. It's useful to become proficient
at both of them because sometimes your location or situation will limit your ability to use one position or the
other. For example, if youre practicing while travelling home on a bus you probably won't want to lie down on
the floor for obvious reasons.

Practice Position (Option 1 - Lying Down)

Find a place where you can lie down flat on your back, body fully extended with your arms hanging down by
your sides and your feet spread shoulder width apart. You may put a pillow under your head if you like as long
as your neck remains in a very natural position. Keep your arms down on the floor close to your sides with
your palms turned upwards in a very relaxed position. Allow your feet to turn open a bit so that your toes point
slightly outwards. Make certain that you will be able to remain in this position for several minutes without
having to shift or move about. In other words make sure that youre very comfortable before moving on.



Practice Position (Option 2 - Sitting)

If you are unable to lie down to practice you can do the relaxation exercises from a seated position Find a chair
and sit comfortably. With both of your feet flat on the floor --use a towel beneath your feet if they can't reach
the ground--, lean back against the backrest of the chair and place your two forearms on the armrests. If the
chair doesn't have armrests, lean forward and rest each of your forearms on top of your thighs allowing your
legs to bear the weight of your upper body. Always keep your hands and arms from touching each other. Make
sure, whichever way you sit, that you remain completely relaxed and free of all bodily tension. You'll need to be
sitting in this position for several minutes so its best that you're very comfortable.
Once in your practice position, I want you to close your eyes and allow yourself to completely relax. Obviously,
if this is your first time reading through this chapter you'll need to keep your eyes open so that you can read on
and learn the entire training process before practicing. When you are actually performing your "Mind Training"
exercises your eyes will be closed from this point onward.
With your eyes still closed, your next step will be to mentally repeat of a variety of phrases --I will share them
with you later in this chapter-- to guide yourself into a state of passive concentration. You'll be employing
several different types of mental suggestions to do that: thoughts of heaviness, warmth, and relaxation. These
thoughts will make your muscles more sensitive, decrease your level of tension and cause you to fully relax.
The process will also greatly improve your ability to concentrate.
Keep in mind that the heightened state of concentration you're aiming to achieve during this relaxation process
will be attained passively. You must not try to force yourself to become totally relaxed. Instead you will use
visualization and your imagination to let yourself fall into the optimal "Mind Training Zone".
In addition to a large number of relaxation phrases, I will also be sharing with you the mental imagery that I
use in conjunction with each phrase. Ive found the use of imagery extremely helpful in getting myself into my
state of relaxed concentration --aka my "Mind Training Zone". Youre welcome to use some or all of my images
but feel free to replace them with imagery of your own creation if you find they help you to better experience
the sensations you're aiming to feel in practice. As you become increasingly skilled at relaxing yourself into a
highly concentrated state, you'll gain greater control over your body and mind. The result? You'll find that youll
be able to get into the "Mind Training Zone" much more quickly and with greater ease.
Ive found that the best way to learn the process of getting yourself into the Mind Training Zone is through a
4 week practice program: The same way that I learned it originally. The routine requires daily practice for short
periods of time with new skills being introduced every week for a months time Your practice sessions will be
very brief and youll only be required to spend 4-5 minutes/3 times per day on it.
During the first week of practice you'll focus solely on your arms, breath and heartbeat.
During the second week, you'll focus on both of your legs,
Throughout the third and fourth weeks, you'll be focusing on your legs and arms plus you'll be adding your solar
plexus, facial muscles and forehead to the mix.
Once you've mastered the basics, after 4 weeks of dedicated practice, and have the ability to quickly and easily
ease yourself into the "Mind Training Zone", you'll be ready to move onto the next chapter of this book where
we'll begin to analyze your thoughts. Our goal will be to pinpoint which thoughts assist you in performing very
well and which ones cause you to perform in a less than optimal way.


Here we go...time for the first week of training!

WEEK 1 - Exercising Both Arms

Once in the practice position of your choice, I want you to begin your relaxation process by peforming the
"Preparatory Breathing Exercise":
"Preparatory Breathing Exercise"
With your eyes closed, focus your mind on your breath. Inhale and exhale through your nose using an even
rhythm. Aim to match the length of your inhalations with the length of your exhalations (ie. count up to 4,5,6 or
7 while inhaling then count back down from that number while exhaling). Breathe comfortably. Continue this
breathing exercise for several minutes, continually releasing (as you exhale) any bodily tension that you become
aware of during the process. Allow your muscles to relax, soften and go completely limp.
With each inhalation feel your stomach rise as it fills up with your breath, then allow your chest to fill up
and rise upwards as well. On the exhalation, allow your chest to drop first followed by the lowering of your
stomach. Never force your breath. Breathe easy. Keep your breath soft and quiet at all times.
After a minute or two, when you're feeling noticeably relaxed, move on to the mental repetition of the relaxation
suggestions below:
Advanced Preparatory Breathing Option: Once you have some experience with the "Preparatory Breathing
Exercise", you can make it more challenging and effective by changing things up like this:
While making your first inhalation/exhalation, slowly count 1 second per breathing action. Next, inhale while
counting up to 2 and then exhale while counting back down from 2. After that, slowly count up to/down from 3
for each inhalation/exhalation cycle, then up to/down from 4, then 5 and so on. Repeat this pattern until you've
hit the 8,9 or 10 second mark --which can be very challenging-- and then work your way back downward
through all of the numbers until you reach 1 again. As you breathe, allow your muscles to relax, soften and go
completely limp. Keep your breath calm and quiet, never forced. Once this opening exercise is complete, you
will be very relaxed and ready to move on to the mental repetition of the relaxation suggestions listed in great
detail below.

Tips to Using the Relaxation Suggestions Listed Below

The process of mentally repeating the relaxation suggestions below will allow you to slip into a state of relaxed
concentration. Slowly repeat each statement within your mind over and over again for the allotted number of
repetitions. Take your time with each phrase and use vivid visual imagery -- I've included some of the images
that I like to use, below, in italics-- to reinforce each phrase as you repeat it within in your mind. This will help
enhance the effectiveness of the suggestions phrases.

Relaxation Suggestions (Phrases are in Bold)

"I am totally calm, my whole body is relaxing" (repeat 2-3 times)
Jeff's Imagery: I see the tension within my muscles transform into liquid form. I imagine it dripping slowly out
of me; from the bottom of my feet and out of the top of my head as I completely relax.


After you relax, you will then allow yourself to induce the feeling of heaviness:
"My arms are relaxed" (repeat 2-3 times)
"My arms are heavy, very, heavy" (repeat 3-4 times)
Jeff's Imagery: I imagine that both of my arms are made of thick cement. They are impossible to move. I
visualize them sinking heavily into the ground. I imagine someone stepping into the room and trying to lift my
cement arms off of the ground. I see them failing miserably at doing so. In fact my arms don't even budge.
Don't worry if you are unable to feel much heaviness at first. With practice the feeling will be much more
After practicing this heaviness sensation, I want you to focus on the sensation of warmth:
"My arms are warm, very warm' (repeat 3-4 times)
Jeff's Imagery: I imagine a super warm day in the summer and picture the burning hot sun beaming down on
both of my arms heating them up quickly!
Again, the feelings of warmth will become more pronounced with practice. Just keep at it!
Next, you'll change your mental focus point to your breathing:
"My breath is calm and regular, I am breathing easily" (repeat 4-5 times)
Jeff's Imagery: I focus on my breath, noticing how easily I'm finding it to breathe in a calm and quiet manner. I
feel that with every breath I become more and more relaxed.
Your focus should be on your breath; how quiet it is and how relaxed you have become due to the ease in which
the air is flowing in and out of your body.
The heart is your next area of focus. If you have a heart condition I suggest that you consult with your doctor
before engaging in this exercise:
"My heartbeat is strong and quiet." (repeat 5-6 times)
Jeff's Imagery: I visualize my heart beating strongly, quietly and steadily in my chest.
The goal is for you to try and feel the quiet beating of your heart. The quiet rhythm of your heart will help you
relax your mind. In turn your relaxed mind will slow the beating of your heart allowing you to relax even more
Lastly, every training session should end with three suggestions that are designed to return you to your normal
Activation Suggestion 1 - "The feelings of heaviness are disappearing" (1 time)
Jeff's Imagery: I imagine my arms becoming less heavy.
Activation Suggestion 2 - "Strength is returning to my arms, I am feeling fresh and re-energized" (1 time)


Jeff's Imagery: I imagine electricity travelling throughout my entire body making me feel lighter, more awake
and energized!
Activation Suggestion 3 - "Deep breath, open the eyes, exercise the arms" (1 time)
After thinking through these three activation phrases, I perform the three actions in that exact sequence. First I
slowly take in a deep breath and imagine that the inhalation charges me up with a huge amount of strength and
energy. I then snap my eyes open and quickly jump to my feet. Once I'm standing, I circle my arms forward in a
rapid circular motion for several seconds to remove any feelings of heaviness.

Nighttime training note: If you're planning on falling asleep --while practicing in bed at night-- after the

exercise, skip the three activation suggestions and allow yourself to drift off to sleep instead of re-activating
your body and mind at the end of your practice.

Practice Tips for Week 1 and All Remaining Weeks

1) Aim to practice for the same amount of time every day. If possible, set regular practice times during the day
and do your best to stick to them.
2) Less is more in the case of your mind training. Trying for too long or too hard will only create feelings of
stress which will hurt your progress. Practice for a maximum of 5 minutes per session and don't worry about the
times when you're having difficulty getting into the "Mind Training Zone".
3) Always finish your practice with the activation suggestions even if you don't feel any of the sensations that
youve tried to produce.
4) If you feel that you need to spend more time to master a specific week of the training, take whatever amount
of time is necessary. On the other hand, if you notice that you've felt the desired sensations in a very strong way
for two days in a row, you can move onto the following week's exercise early.
5) Like physical training, you will only progress and improve through regular training and practice. With
regular practice your relaxation will become deeper and you will be able to visualize things much more clearly.

Week 2 - Exercising Both Legs

"I am totally calm, my whole body is relaxing" (repeat 2-3 times)
Jeff's Imagery: I see the tension within my muscles transform into liquid form. I imagine it dripping slowly out
of me; from the bottom of my feet and out of the top of my head as I completely relax.
After you relax, you will then allow yourself to induce the feeling of heaviness:
"My legs are relaxed" (repeat 2-3 times)
"My legs are heavy, very, heavy" (repeat 3-4 times)
Jeff's Imagery: I imagine that both of my legs are made up of heavy cement. They are impossible to move. I
visualize them sinking heavily into the ground. I imagine someone stepping into the room and trying to lift my
cement legs off of the ground. I see them failing miserably at doing so. In fact my legs don't even budge..


Don't worry if you are unable to feel much heaviness at first. With practice the feeling will be much more
After practicing this heaviness sensation, I want you to focus on the sensation of warmth:
"My legs are warm, very warm' (repeat 3-4 times)
Jeff's Imagery: I imagine a super warm day in the summer and picture the burning hot sun beaming down on
both of my legs heating them up quickly!
Again, the feelings of warmth will become more pronounced with practice. Just keep at it!
Next, you'll move onto focusing on your breath:
"My breath is calm and regular, I am breathing easily" (repeat 4-5 times)
Jeff's Imagery: I focus on my breath, noticing how easily I'm finding it to breathe in a calm and quiet manner. I
feel that with each breath I become more and more relaxed.
Your focus should be on your breath; how quiet it is and how relaxed you have become due to the ease in which
the air is flowing in and out of your body.
The heart is your next area of focus. If you have a heart condition I suggest that you consult with your doctor
before engaging in this exercise:
"My heartbeat is strong and quiet." (repeat 5-6 times)
Jeff's Imagery: I visualize my heart beating strongly, quietly and steadily in my chest.
The goal is for you to try and feel the quiet beating of your heart. The quiet rhythm of your heart will help you
relax your mind. In turn your relaxed mind will slow the beating of your heart allowing you to relax even more
Lastly, every training session should end with three suggestions that are designed to return you to your normal
Activation Suggestion 1 - "The feelings of heaviness are disappearing" (1 time)
Jeff's Imagery: I imagine my legs becoming less heavy.
Activation Suggestion 2 - "Strength is returning to my legs, I am feeling fresh and re-energized" (1 time)
Jeff's Imagery: I imagine electricity travelling throughout my entire body making me feel lighter, more awake
and energized!
Activation Suggestion 3 - "Deep breath, open the eyes, exercise the legs" (1 time)
After thinking through these three activation phrases, I perform the three actions in that exact sequence. First
I slowly take in a deep breath and imagine that the inhalation charges me with a huge amount of strength and


energy. I then snap my eyes open and quickly jump to my feet. Once standing, I kick and swing my legs around
a bit to remove any feelings of heaviness.

Weeks 3 and 4 - Relaxing the Entire Body

"I am totally calm, my whole body is relaxing" (repeat 2-3 times)
Jeff's Imagery: I see the tension within my muscles transform into liquid form. I imagine it dripping slowly out
of me; from the bottom of my feet and out of the top of my head as I completely relax.
After you relax, you will then allow yourself to induce the feeling of heaviness:
"My arms and legs are relaxed" (repeat 2-3 times)
"My arms and legs are heavy, very, heavy" (repeat 3-4 times)
Jeff's Imagery: I imagine that both my arms and legs are made up of heavy cement. They are impossible to
move. I visualize them sinking heavily into the ground. I imagine someone stepping into the room and trying to
lift my cement limbs off of the ground. I see them failing miserably at doing so. In fact my arms and legs don't
even budge..
Don't worry if you are unable to feel much heaviness at first. With practice the feeling will be much more
After practicing this heaviness sensation, I want you to focus on the sensation of warmth:
"My arms and legs are warm, very warm' (repeat 3-4 times)
Jeff's Imagery: I imagine a super warm day in the summer and picture the burning hot sun beaming down on my
arms and legs heating them up quickly!
Again, the feelings of warmth will become more pronounced with practice. Just keep at it!
Next, you'll move onto focusing on your breath:
"My breath is calm and regular, I am breathing easily" (repeat 4-5 times)
Jeff's Imagery: I focus on my breath, noticing how easily I'm finding it to breathe in a calm and quiet manner. I
feel that with each breath I become more and more relaxed.
Your focus should be on your breath; how quiet it is and how relaxed you have become due to the ease in which
the air is flowing in and out of your body.
The heart is your next area of focus. If you have a heart condition I suggest that you consult with your doctor
before engaging in this exercise:
"My heartbeat is strong and quiet." (repeat 5-6 times)
Jeff's Imagery: I visualize my heart beating strongly, quietly and steadily in my chest.
The goal is for you to try and feel the quiet beating of your heart. The quiet rhythm of your heart will help you


relax your mind. In turn your relaxed mind will slow the beating of your heart allowing you to relax even more
Once you've completed the heartbeat suggestions, you will focus on two new areas: the solar plexus and the
"My solar plexus is warm, warmth is pouring into my solar plexus" (repeat 5-6 times)
Jeff's Imagery: I start off by visualizing my solar plexus being warmed by an imaginary sun burning brightly
above me. I then picture a small fire burning within my stomach and that the air that I'm taking in during my
inhalations fuels that fire, making it larger. With each breath, the fire grows in both size and strength. The
intense warmth produced by that fire begins to spread throughout my entire body warming everything.
"My facial muscles are relaxed and my forehead is pleasantly cool." (repeat 5-6 times)
Jeff's Imagery: I relax my cheeks and jaw completely, allowing my mouth to drop open slightly while doing so.
I then envision a cool, wet towel lying on my forehead. The contrast between my cool forehead and the warmth
I'm feeling throughout my entire body helps me to relax deeply.
Lastly, every training session should end with three suggestions that are designed to return you to your normal
Activation Suggestion 1 - "The feelings of heaviness are disappearing" (1 time)
Jeff's Imagery: I imagine my arms and legs becoming less heavy.
Activation Suggestion 2 - "Strength is returning to my arms and legs, I am feeling fresh and reenergized" (1 time)
Jeff's Imagery: I imagine electricity travelling throughout my entire body making me feel lighter, more awake
and energized!
Activation Suggestion 3 - "Deep breath, open the eyes, exercise the arms and legs" (1 time)
After thinking through these three activation phrases, I perform the three actions in that sequence. First I slowly
take in a deep breath and imagine that the inhalation charges me with a huge amount of strength and energy.
I then snap my eyes open and quickly jump to my feet. Once standing, I swing my arms around in a forward
circular motion and kick/swing my legs around a bit to remove any feelings of heaviness.

Once Youve Mastered the Basics

Once you've put in your four weeks of training you'll find it very easy to get yourself into the "Mind Training
Zone". From that point onwards you have the option of practicing while using shorter phrases like "Arms and
legs heavy" or "forehead cool" to speed up the relaxation process. I've always used the full length phrases in
my training and stuck to the order in which Ive placed them out for you above. At this point however, you can
also opt to change up the suggestion order if you feel that they may work better for you in a different formation.
For example: you could focus on your breathing or heartbeat first and then progress to your arms and legs



Also, once youve obtained a solid level of proficiency you may lessen (or even omit) the amount of time you
spend on the Preparatory Breathing Exercise in order to speed up your practice sessions when you are short
on time.
Whatever you do, be sure to master the basic skills first, in the order they are presented above while using the
full length phrases. After that you can make any adjustments that you feel are needed to suit yourself. The only
thing that matters is that you are able to effectively allow yourself to fall into a state of relaxed concentration.
While in that state of mind youll be able to strengthen your ability to think and react positively before or during
your fights/competitions.
The next step is to tailor your mind training in a way that will allow you to bring out the best in you when it
counts! Optimal mental performance, 100% of the time sounds great doesnt it? Turn the page to take the next
important step towards achieving exactly that.



Finding the Culprits Through Self-Analysis
Now that you know exactly how to get yourself into the Mind Training Zone were going to put that ability to
great use.
Over the years Ive been very fortunate to have learned a lot about mind training from coaches, other fighters,
a comedic hypnotist, numerous books and many online articles. Over time, I experimented with all that I had
learned to see what would work best for me. I quickly changed the things that didnt help me achieve desirable
results and continually found myself fine tuning the system so that it became specific to MMA fighting.
One book, Dr. Aladar Koglars Yoga for Athletes, taught me a lot about self-analysis and mental suggestion.
It armed with me with tools designed to help me identify what was going on inside of my mind when I was
performing at both my best and my absolute worst. Much of what I share with you in this chapter is based on
the system of self-assessment that I learned from that very informative book.
When in a state of passive concentration you are highly receptive to suggestions and mental images. It is during
that time that youll soon be applying the use of personalized suggestive phrases that will strengthen your ability
to think positively which will in turn help you to perform in an optimal way. Theyll be the same type --or very
similar-- of suggestions that youve given yourself, without trying or even knowing, anytime youve performed
at your best in the past. You will put the personalized positive suggestions you create into practice several times
per day to reinforce positive thinking, increase confidence and strengthen your minds ability to deflect negative
In order for you to effectively create suggestions specifically for you and the sport of MMA Fighting we first
need to find out what was going on within your mind during a time when you performed at your best.
To do so I need you to first get yourself into Mind Training Zone through the use of the relaxation process we
went over in the previous chapter. Once you find yourself in the state of relaxed concentration begin to think
about a time when you performed perfectly in the past. Maybe it was at a tournament when all of your matches
seemed easy despite the competition being tough, or a pro-fight when you felt great before and during the bout.
It could very likely be a time when you surpassed everyones expectations --including your own-- and rose to
the occasion, achieving great results while engaging in a very challenging activity. You know those times; when
everything just seemed to go the way you had hoped they would!
From deep within the Mind Training Zone I want you to experience your Best Performance moment all
over again. Do your best to recall everything that you can. Try to feel the same feelings, hear the same things,
and see the same stuff that you saw when the event actually occurred. Once youve completely re-lived that
kick-ass experience in your mind, reactivate yourself and immediately answer --writing your answers down on a
sheet of paper-- the following questions to the best of your ability:
What kind of self-talk was running through your mind?
What are some of the things you saw?
What did you hear?
What was your emotional state?
What was the overall state of your body?
What was your level of arousal? --> 1 2 3 4 5 6 7 8 9 10
What was your level of concentration? --> 1 2 3 4 5 6 7 8 9



What was the level of your self confidence? --> 1 2 3 4 5 6 7 8 9 10

What was the level of concern about your performance? --> 1 2 3 4 5 6 7 8 9 10
What was the level of your nervousness? --> 1 2 3 4 5 6 7 8 9 10
What was the level of tension in your muscle groups? --> 1 2 3 4 5 6 7 8 9 10
Once that is done, I want you to do the exact same exercise again, but this time I want you to replay -within
your mind-- a moment in your life when you performed at your absolute worst. As a martial artist it could be a
time when you got your butt kicked badly during a competition; An event where you felt so nervous beforehand
and performed terribly during as well. Again, replay the entire event while in your Mind Training Zone to
induce the same feelings that you felt at the time of that Worst Performance event. Do your best to recall
everything that you saw and heard at the time then answer --write the answers on a sheet on paper-- the set of
questions below immediately after re-activating yourself:
What kind of self-talk was running through your mind?
What are some of the things you saw?
What did you hear?
What was your emotional state?
What was the overall state of your body?
What was your level of arousal? --> 1 2 3 4 5 6 7 8 9 10
What was your level of concentration? --> 1 2 3 4 5 6 7 8 9 10
What was the level of your self confidence? --> 1 2 3 4 5 6 7 8 9 10
What was the level of concern about your performance? --> 1 2 3 4 5 6 7 8 9 10
What was the level of your nervousness? --> 1 2 3 4 5 6 7 8 9 10
What was the level of tension in your muscle groups? --> 1 2 3 4 5 6 7 8 9 10
Now that you have the answers to your Worst Performance and Best Performance question sets, you can
begin to see the kind of things that need to go through your mind in order for you to perform optimally; Youve
also discovered, through this self-analysis, your optimal levels of arousal, concentration, confidence, tension
and nervousness/excitement. This newly discovered information is extremely valuable as it will help you to
create your personalized Fighter Creed suggestions in the next chapter. Great job!
Before we move on to that next and very important chapter, I want to share with you a breakdown of my own
Best Performance and Worst Performance experiences as an example on how Id like you to break things
down into great detail:

JEFFS BEST PERFORMANCE - Fight vs. Jon Fitch (Freedom Fight MMA - 2005)
What was your level of arousal? --> 6
What was your level of concentration? --> 10
What was the level of your self confidence? --> 10
What was the level of concern about your performance? --> 3
What was the level of your nervousness? --> 2
What was the level of tension in your muscle groups? --> 3
Things I saw:
I saw only my opponent and the ring we were fighting in.
I had tunnel vision that was focused only on Fitch.


What I visualized:
I was thinking about winning the fight in exciting fashion.
I felt there was no way this guy could beat me.
I recalled all of the hard training I had done to prepare for the fight.
I imagined putting on a great show for the fans.
What I heard:
I heard very little. Even when the entire crowd was chanting my name at one point during the fight, I couldnt
hear it.
I didnt hear the referee speak to us even once.
My Self-Talk:
I told myself that I was unstoppable.
I knew that I would never quit.
When I felt him tire I knew that the fight was mine.
Come to Canada and try to beat me buddy, yeah right!
When my teeth were knocked out I remember thinking Youre in trouble now Fitch!
My Physical State:
I felt very strong and extremely durable.
After three rounds of fighting I felt that I could still do more rounds.
I was having fun throughout the entire fight.
Event Description:
When people ask me about my favourite MMA fight, this war against Jon Fitch always seems to pop up in my
mind first. Its a tough choice though. My fight with Josh Koscheck in the UFC was a fun one too but there was
just something very special about the intense battle that Jon and I shared.
It was a pretty crazy scrap that was definitely the best performance of my martial arts career.
The pro MMA fight took place in Gatineau, Quebec as part of the Freedom Fight MMA card. Originally I had
signed to fight UFC vet Jeremy Jackson but after he ended up pulling out of our bout due to injury, I then agreed
to fight future UFCer Mike Guymon who stepped up to take the vacated spot. Two weeks before the fight, he
too pulled out of the match --Im not sure why--. It was then that they told me that my new opponent would be a
guy named Jon Fitch.
Fitch had a really impressive record and had beaten some tough guys but by that point in my training camp it
didnt matter to me who they brought in to fight me. I felt ready for anything! I had done all of my homework
in training and my skill set was ready for any type of fighter. I also figured that the more tough guys I beat, the
faster the UFC would call to sign me to their roster.
During the weigh-ins, I felt in the zone; very calm and excited to be there. I was in top shape physically and
mentally I was just as strong. I had been training my mind as much as my body: three times per day for the
last three months and it was really helping. I felt no nerves at all and could easily see myself knocking Fitch
out during our fight which was set to take place the very next day. I was also pumped to fight hard and put on a


great show for the Canadian fans.

On the day of the fight I felt extremely calm. I remember lying in the ring several hours before the fight, doing
my last pre-fight mind training exercise and knowing that I would do well that night.
After a solid twenty minute warm-up consisting of some shadow fighting and pad work with my coach, I heard
them call my name. Thirty seconds later, I made my way out to the the ring.
The energy from the crowd fueled me immediately. I felt strong, fresh and filled with excitement! As I jumped
over the top rope and landed inside the ring, I felt as though Fitch didnt stand a chance.
The fight began and I worked hard to take control, winning most of the first round after landing many strikes
and some ground and pound attacks after scoring a take down. At one point, when I was on top of Fitch, I
heard his corner men yelling for him to sweep me. I remember thinking Yeah right! as I carried on with my
attack while shutting down all of his sweep attempts. My mind was where it needed to be and my body was
responding perfectly. Then all hell broke loose! With less than a minute left in the first round Fitch broke my
nose and knocked out both of my teeth. Dazed by a powerful hit, I fell back first onto the canvas. I instinctively
tied Fitch up in my guard for the remaining fifteen seconds of the round and kept myself safe until the bell
I didnt know it at the time but I had been hit by an illegal head butt, well more like a head smash, and that
was what had knocked me down and caused my face to become heavily damaged. The worse part was that
the referee missed it too! I would have had five minutes to shake away the cobwebs and regain my senses
but instead had to continue fighting right then and there without pause. Fortunately I somehow managed to
survive until the bell signalled to end that first round. As the second round began I definitely still felt shaky and
disoriented. The good thing was that I started to see red --in other words got really @#$%*$# angry-- and was
very excited to pay Fitch back for knocking me down with what I still believed was a punch.
The second round was filled with back and forth action, neither of us landing much in terms of take downs or
strikes. It was a very close round of fighting. Near the end of the round I started to feel as though I was getting
my legs back under me and was beginning to feel strong again. I also started to hear Fitch breathing heavily and
noticed that his attacks and defenses were beginning to slow down.
Time for some payback I said to myself as the bell rang to begin the third round. Feeling fresh, energized and
ready to fight I turned up the pressure. Seconds in, I pulled off one of my best boxing combinations, smashing
Fitchs mouth so hard with an uppercut that he thought his lip fell off --he told me that while we were at the
hospital together after the fight--. It was an outside slip followed by an uppercut-hook-cross combination. When
it landed, Jon backed up immediately and I pressed forward hard with a strong follow up attack. This is when
the weirdest thing Ive ever experienced during a fight happened. As I was about to launch an attack I noticed
that Jon was looking to get the referees attention. He was signalling that he wanted to stop the fight and kept
pointing to his lip. I backed away as the referee signalled to stop the bout at Fitchs request. I thought I had won
the fight! Sadly and strangely I was very wrong.
For some unknown reason --still unknown to this day-- the referee allowed Jon to have a two minute time-out
to nurse his lip. When the break was done, Jon decided to continue fighting and the fight finished with me on
the attack for the remainder of the round. I scored many more strikes and took Fitch down to the ground at one
point as well. When the bell sounded to end the bout I felt an amazing rush of happiness sweep throughout
my body! I pumped my hands into the air in victory and waved to the crowd to show my appreciation for their
support throughout the gruelling fight. I felt so proud of myself for finishing so strongly after coming back from
that knockdown in the very first round. Blood was pouring out of my nose and my face was pretty swollen but I


had absolutely no doubt that I had won the fight. I had truly felt unstoppable from start to finish.
When the decision was announced, I was shocked! --in fact I already had raised one of my hands in anticipation
of my victory--. The judges had somehow given a split-decision win to Fitch.
None of the craziness was Jons fault; that lies with the referee and judges. The fight did make a Top 5 ripoffs
in MMA history list which was kind of cool.
No matter though, none of the controversy took away from the fact that I truly performed at my best that day,
both mentally and physically. A negative thought never entered my mind throughout the entire fight even
during the worst of times. My positive mind set, developed through the same mind set training youre learning
in this book, and the unwavering belief that I had in my pre-fight preparation caused me to push hard for
victory regardless of the circumstances. I think as fighters we all have a day when we are tested to the fullest.
A time when we truly find out what were made of. Without a doubt, that day in Gatineau was my test and Im
extremely proud to have risen to the occasion!
JEFFS WORST PERFORMANCE - Grappling Match - Finals of Adu Dhabi Qualifier vs Dennis Kang
What was your level of arousal? --> 10
What was your level of concentration? --> 6
What was the level of your self confidence? --> 7
What was the level of concern about your performance? --> 10
What was the level of your nervousness? --> 8
What was the level of tension in your muscle groups? --> 8
What I saw:
I saw the large crowd.
I could see the span of the entire gym before and during the match.
What I visualized:
I imagined my opponent being tough to take down.
I was thinking about what attacks he would try on me.
I was not really excited about the match.
What I heard:
I could hear the crowd cheering.
I could hear the referee speaking to us.
I could hear people close to mat talking to Dennis and I.
My Self-Talk:
I cant lose in front of so many people I know
He looks pretty strong.
I have to watch out for his takedowns
I think hes quite a bit heavier than me


My Physical State:
I felt uptight and tense.
I felt weak and tired before the match even started
Event Description:
Deciding which performance of my martial arts career was my worst was a pretty easy task for me. A long time
ago in a galaxy...wait, no; more than ten years ago in Toronto, Ontario I grappled against fellow MMAer and
UFC vet Dennis Kang in the finals of the Abu Dhabi qualifier no-gi event.
Without any knowledge regarding mind set training at the time, I came into this match totally unprepared
mentally. At the time I didnt know how much my thoughts were playing against me but looking back now, after
all that I have learned about the power of positive thought, its very easy for me to see how weak my mind state
was during that match and how it caused me to perform terribly.
Before the grappling match, while sitting off to the side of the matted surface that we would soon be battling on,
I kept thinking about the huge importance of the match.
I cant lose in front of so many people that know me. ran through my mind over and over again.
Thinking about not losing really made me try my best; my best to not lose that is! Thats drastically different
than actually trying to win the match.
I began to dwell on my opponents strengths and started to wonder what things he would try on me when our
match began. These thoughts made me instantly feel week and fatigued even though I was well rested. I was
not looking forward to the match at all and the entire situation seemed to lack the feelings of fun and excitement
that I would normally feel before facing tough competition.
Once the match began I did not do well. I found myself so busy watching and waiting for what he was going to
try on me that I didnt try a single technique back on him. For ten minutes I did nothing but defend! I was doing
a pretty good job of stopping his attacks over and over again but couldnt seem to gain any advantage. My mind
was solely on defense, stuck in the type of mind set that could never achieve victory. What happened in the end?
I lost the match. Even though it was only by 1 point --which I gave away because I pulled guard-- against a very
tough competitor I consider it to be my worst match of all time. Mainly because I never could have won it: Not
with the way I was thinking that day. I had absolutely no fun, I lost the match, and didnt do anything cool out
there on the mats. It totally sucked!
Fortunately, before I started competing professionally as an MMA fighter, I learned about Mind Training and
was able to become much stronger mentally. If I hadnt done so, theres no doubt that I would have had some
pretty rough fights throughout my pro MMA career and probably would have started my career off with a loss
instead of a win. My negative thoughts would have been able to creep up on me and take away all of the fun
from a sport that I love doing so much.
If you look at the differences between my Best and Worst performance breakdowns youll notice that they
are drastically different. Ill bet yours are quite different as well. When I first ran myself through the analysis
process described above I realized for the very first time just how much of role my thoughts had played during
my past performances. That awareness was the first and very important step for me in gaining control over my
own mind. Im sure that it will be the same for you.


Now that youve discovered the type of thoughts you need to think in order to perform at your best we can start
having you create the personalized phrases that youll soon be drilling over and over again within your mind.
With practice and time, the phrases youll create after reading the very next chapter will stand strong within in
your mind; continually deflecting any negative thoughts that attempt to enter your head before or during a fight,
training session or martial arts competition.
Turn the page and lets get to it!



Creating & Practicing Your Fighter Creed
Weve come a long way from the beginning of this book. Youve spent the last 4 weeks or so practicing the
process of getting yourself into the Mind Training Zone and Im sure youre feeling pretty good at it by now.
Thats great!
Youve also learned, through your Best and Worst performance analysis process, which type of thoughts are
allied with you in your personalized war against poor performance. Youve exposed the enemy by drawing out
and recognizing the thoughts or images that are guaranteed to severely hinder your performance. In addition to
that youve also become aware of your optimal mind/body levels of arousal, muscular tension, self-confidence,
concentration, performance concern and nervousness/excitement.
In this chapter were going to use every bit of that newly discovered and highly detailed information to create
your personalized Fighter Creed.
What is a Fighter Creed?
Its a list of short, unique phrases that well soon be using to transform your mind into an extremely powerful
tool. One that has the ability to halt negative thinking, destroy self-doubt and wipe-out anything else that could
cause you to perform poorly when it matters most.
By creating, training and bombarding your mind with your personalized, positively charged Fighter Creed
phrases on a regular basis (3 times a day for 3-5 minutes per session) youll be more than ready for anything
your opponent will bring to the cage on fight night.
Youll also be able to use the power of positive thinking to keep yourself excited about your training; Fully
ready to do whatever needs to be done in the gym before an upcoming MMA fight or martial arts tournament.
To help you create your personalized phrases, I want you to read through your answers to the questions on your
Best Performance & Worst Performance analysis sheets. Grab a sheet of paper and while following the
guidelines/tips described below write down as many phrases that you can think of. Were not going to use them
all so just write everything and anything that comes to mind:
1) Begin by creating phrases that reinforce the thoughts youve had when performing at your best in the past.
2) Develop phrases that counteract and negate the chance of negative thoughts taking hold within your mind.
3) Create Phrases that help you maintain your optimal levels of arousal, muscular tension, self-confidence,
concentration, performance concern and nervousness/excitement.

Focus on creating four different types of phrases during the creation process:
Phrase Type 1 - Affirmation of Practice - Phrases that affirm all of the hard work youve put in at the gym
during your practice sessions. These phrases will be the powerful foundation of your positive thinking mind set.
Phrase Type 2 - Self Confidence - Phrases that strengthen your self-confidence and reinforce your belief that
you can succeed.


Phrase Type 3 - Final Instructions - Phrases to be used in the dressing room, as you walk to the cage, as you
hear your name being announced and moments before the bell sounds to start your fight.
Phrase Type 4 - During the Fight - Phrases to be used during the fight itself.

When creating your phrases follow these rules:

1)Use the self-talk, thoughts, images and feelings that youve experienced during your best performances of the
2)Re-arrange and change any negative thoughts/feelings that cause you to perform poorly into positive phrases
and helpful self-talk.
3) Phrases must always be positive. Never speak to yourself in a negative way. (ie. use "I am strong!" rather
than "I am no longer weak!")
4) Always use the present tense. Imagine that what your are suggesting to yourself is true right now!
5) Keep your phrases short, clear and simple. Dont use long sentences or big words.
6) Your phrases should be made up of words that you use regularly when you speak. Don't use words that are
uncomfortable to you.
7) Create phrases that can easily be associated with visual images. This will make it easier to strengthen and
reinforce them within your mind.
Once you have written down every positive phrase that you can think of, go through your list and choose the
ones that you find most empowering.
Write them down as part of your "Fighter Creed" list. Remember that your list will be a work in progress and
that you can always tweak or change it anytime you feel like doing so; Take out phrases, add phrases or change
the wording of a phrase if you think itll make your Fighter Creed list more effective; Shorten any phrase that
feels too long and lengthen the shorter ones if you desire to do so. You may even feel that your list needs some
different/additional phrases to be more effective for you. Make those changes.
Keep making changes and experimenting with your list! If negative emotions/thoughts arise before, during or
after your training/fights, create phrases that deal specifically with that new problem and add them to your list.
Through constant practice and refinement you will end up with a "Fighter Creed" list that is highly effective and
uniquely yours.
I've never shared my "Fighter Creed" with anyone before but I want to share it with you right now to give you
an idea of how to set things up. My list didnt change very much between the start of my pro career and my last
fight as a professional because it seemed to work very well for me right away. I can tell you that once I trained
my mind as much as my body, I went into every one of my fights ready to fight hard and win. I never worried
about losing or what my opponent was going to do to me. I was always excited, energized and ready to fight!
(one of my phrases :)) You can feel the exact same way, I know it!



Here's my "Fighter Creed" list of phrases:

Affirmation of Practice (Phrase Type 1)
"I trained hard"
"I trained very well"
"Ive trained more than ever before"
"Ive done all of my homework"

Self Confidence (Phrase Type 2)

"I can beat anyone!"
"I know I can do it!"
"Im a monster in the cage!"

Final Instructions (Phrase Type 3)

"I am excited, energized and ready to fight!"

During the Fight (Phrase Type 4)

"Stay low"
"Stay loose"
"Have fun and let the skills fly!"
"I'm the commander, I'm in charge"

That's all of them! The same phrases that I drilled into my head at least three thousand times throughout my
martial arts career. Feel free to use any of them in your personal list if you feel that they suit you, your fighting
style, your way of thinking and your overall mind set.
Next, I'm going to break down my list further by sharing the things that I would envision while thinking through
each individual phrase. The visual imagery you use in combination with your phrases is what helps your mind
accept each phrase as truth. I also feel that it makes practicing much more enjoyable.

Jeff's Phrase --> Jeff's Visual Imagery

Affirmation of Practice (Phrase Type 1)
"I trained hard" --> I picture moments of my training camp that were very intense (ie. my last hard sparring
session, my cardio and strength work, grappling non-stop for more than an hour at a time etc.)
"I trained very well" --> I think about all of the technical work I put in with my coaches and the wide variety
of training I did to cover the many skills needed during an MMA fight.
"Ive trained more than ever before --> This one was tricky because if I didn't train more than ever before
it wouldn't be believable. So I always made sure that I did do more for each and every fight that I had. Visually
I would quickly picture an ultra-fast mental slide show of my entire training camp. It would last only a few
seconds at most.
"Ive done all of my homework" --> I would take a bit more time with this one: first picturing myself being
successful at wrestling practice, then kicking ass during striking training, then grappling smoothly in BJJ and
pushing extremely hard during my strength/conditioning workouts. Of course this requires that I actually did
do all of that while getting ready for the fight. Faking it won't do the trick. Some guys take fights without doing


their homework in the gym. That's just not me.

Self Confidence (Phrase Type 2)

"I can beat anyone!" -> I would see myself standing tall, in great shape, ready to take on anyone in the world!
I wouldn't just say the phrase in my mind, I would be yelling it within my imagination.
"I know I can do it!" -> Another mental yell to reinforce the previous phrase.
"I am a monster in the cage!" -> I would picture myself stepping into the cage as something other than
human: A fighter ready for striking, grappling, and wrestling. A monster ready for an absolute war inside that
cage. The type of fighter I would never, ever want to fight.

Final Instructions (Phrase Type 3)

"I am excited, energized and ready to fight!" -> I would see myself bouncing softly with a light sweat
covering my body. I see the cage as my home and can't wait to show the crowd my skills once I get in there.
I'm not worried about the outcome of the fight at all. I've done all of my homework in the gym and what will
happen is meant to be. I'm ready to simply enjoy the moment.

During the Fight (Phrase Type 4)

"Stay low"- I see myself keeping my body weight low and feeling ready to attack with both strikes or
takedowns at all times.
"Stay loose" - I see myself having fun, moving well, and attacking with extreme speed and relaxation.
"Have fun and let the skills fly!" - I see myself enjoying the moment and being excited to give the crowd the
excitement theyre waiting to see. I see myself letting go and fighting hard to win!
"I'm the commander, I'm in charge" - I see myself as larger, faster and stronger than my opponent. I see
myself easily imposing my will upon them anytime I wish.

Putting your "Fighter Creed" Phrases into Practice

Now that you have the ability to get into the "Mind Training Zone" and have created all of your personalized
Fighter Creed phrases, it's time to work them into a daily practice routine.
Start off each practice session by getting yourself into the "Mind Training Zone". Begin with the "Preparatory
Breathing Exercise", then run through the Relaxation Suggestions (ie. heaviness, warmth etc.). When you finish
with the "cool forehead" exercise do one last scan of your entire body to search for any remaining tension. If
you find some, let it go during one on your exhalations.
Next, slowly run your "Fighter Creed" phrases through your mind while following these three rules:
1) Focus on one phrase at a time until you have mentally absorbed it.
2) Use vivid mental imagery to back up and reinforce each of your phrases.
3) Think of fight day when going through your phrases in your mind. Imagine that it's fight time!


Once you've worked your way through your entire Fighter Creed phrase list, take some time to envision the
actual fight being played out. This is called "Situational Visualization". Imagine yourself winning the bout in
many different ways. Sometimes scoring a quick KO or landing a slick submission early on in the fight. Other
times, picture yourself winning a tough fight in the second or third round or by outlasting a very tough opponent
in a three round war. You can even picture yourself escaping troublesome situations with ease. In the end though
make sure that you always win in very impressive fashion.
After that, imagine what will happen after you win: the high fives, smiles and kind words you'll receive from
fans, friends and family. Even though its just happening within your mind at this point, it still feels good!
Lastly, picture the insane rush of excitement and the happiness you'll be feeling while sitting in your dressing
room after your victory.
All of your hard work and sacrifice just paid off!
You're the winner and a true warrior!
The next and final step of your practice session is to leave your state of relaxed concentration by activating
yourself. Use the same Activation Phrases you learned in previous Chapter 4 to do so then go back to your daily
routine repeating the above practice routine 3 times per day, everyday.

Here's is the Entire 5-step "Mind Training" Practice Sequence in List Form:
1. Do the "Preparatory Breathing Exercise"
2. Run through the Relaxation Suggestions within your mind to get yourself into the "Mind Training Zone". Be
sure to use vivid imagery to strengthen the suggestions.
3. Slowly recite your "Fighter Creed" Phrases within your mind, one at a time, while using vivid imagery to
strengthen the suggestions.
4. Use "Situational Visualization" to see yourself succeeding at the activity.
5. Return yourself to your normal state of mind through the use of the "Activation Phrases"
Repetitive practice of this "Mind Training" process will make it very easy for you to think positively when you
need it most. Negative thoughts will not stand a chance of taking root in your mind. They will be quickly and
aggressively be deflected away and replaced by your personalized "Fighter Creed" phrases. It's those positively
charged phrases that will help you perform at the best of your abilities.
In time, through diligent practice, your mind will become a very powerful weapon for you. Fights --and other
competitions-- are often lost before the first punch is thrown all because of a fighter's weak mind. Train you
mind and you will never have to worry about that happening to you.
In the next chapter I'm going to layout a schedule for you that starts 8 weeks out from a fight and finishes when
the bell sounds to end your bout. In it I will be sharing with you many additional mind set tips, training ideas
and other useful information that youll be able to put to good use while preparing for fight day. They will help
you become an absolute "Monster in the Cage!"
Opponent's look out!


The Fight is Coming! - An 8-Week Mind & Body Preparation Gameplan
Fifteen intense minutes spent scrapping against a powerful, well-conditioned and highly skilled fighter inside of
a cage is not what most people consider to be an enjoyable experience. I am definitely not one of those people
and since youre reading this book I dont believe that you are either. With the right preparation, both mentally
and physically, beginning as many as 8 weeks before a fight, competing as a professional fighter can be one of
the most exhilarating and fun experiences that you and I will ever experience.
In this chapter Im going to share with you my personal approach to making fight time fun. First off, know that
doing so is not an easy task. You will need to dedicate an enormous amount of time to prepare your body and
mind for intense battle. As soon as you sign the dotted line on a fight contract --and even sooner ideally-- you
need start doing your homework.
If you havent figured it out by now:
Homework = Everything you need to do before a fight, inside and outside of the gym, to give yourself the best
chance of winning.
When it comes to school, you fail when you neglect doing your homework. Skip out on your homework before
a fight and the consequences will be severe. Yes you will lose your fight but things will most likely turn out
much worse for you. Theres no need for me to elaborate about the bad things that happen to unprepared fighters
during a fight because they will not happen to you. You will do all of your homework in training and your mind
will be so well trained that youll be able to think positively and fight to the best of your ability no matter what
happens on fight night. By the time your training camp is done you will be an absolute monster in the cage
thats ready for anything.
Heres a run down of the things I would do, to prepare myself both physically and mentally, starting as many
as 8+ weeks out from a fight. At the end of it all I always felt extremely confident and so physically/mentally
strong that I was super excited to face my opponent inside of the cage.
When creating your training camp game plan feel free to use any of it that you like or find helpful:

8 Weeks - 3 Weeks Before the Fight

1) Go on Walks - Book some time to go for walks and use that time to visualize the way you want things to
be. In the case of an upcoming MMA fight, picture yourself training hard, eating healthy and staying free from
injury. Think about the actual fight itself; imagine yourself being calm and relaxed throughout the bout. See
yourself being very excited to be there, performing at your best, having fun, winning and being congratulated by
your family and friends afterwards.
To achieve success, it's very important to visualize specific, desirable outcomes over and over again on a regular
basis. Going for slow walks will give you some time to do that. Remember to always expect the outcome you
desire and know that it is certain! Feelings of doubt and fear will lead to failure. Avoid these two feelings at all
times, especially during the weeks leading up to your fight.
2) While Driving - Record your personalized "Fighter Creed" phrases on a CD and listen to them while driving
in your car. Be sure to do it when you're alone in the car so that your friends won't think you're a complete


weirdo. If you have an audio editing program you can add some background music --many suggest baroque-- to
the sound of your voice to make it more enjoyable to listen to.
3) Maintain your regular "Mind Training" practice schedule - At this point in your training camp, aim for 3
practice sessions per day (3-5 minutes per session). Consistency is key. It's better to practice two times per day
regularly than four times one day and just one time on the next.
4) When practicing your striking, wrestling or submission skills:
a) Be certain and confident. Never doubt the outcome of your actions in sparring, rolling or wrestling. Execute
every technique with success expected.
b) Do not stress about the result of your efforts in training. Relax and give your best concentrated effort. Know
that with every training session you will become greater prepared for the battle that lies ahead.
c) Dont Force Things - Always have a "Let it happen" mentality during sparring. Do not overanalyze or over
think your actions during the heat of the moment. Just get out there and do it! Before and after training is when
you should assess your past performances, make mental notes and decide on which adjustments should be made
to your training.
d) Play Against Your Opponents Strengths - This far out from the fight, its important to play against your
training partner strengths during training. For example, if someone has a great guard, try to get into their
guard and practice passing it or ground & pounding from within it. It's vital that you focus on building up the
weakest aspects of your game at this point in your training camp; Facing other peoples strengths with help you
to do that very quickly. Also be sure to do plenty of technical training by drilling ground movements, striking
combinations and take down attacks/defenses on a daily basis.
When drilling ground and wrestling techniques be sure to practice each movement on both sides. I usually do 5
reps on one side then 5 reps on the other side then allow my partner to do the same. Keep working on the same
technique for several 10-repetition sets if its a movement that is newer for you. Ten repetitions of a your bread
and butter techniques will be enough to keep them sharp and enable you to move through drilling them more
5) Do your homework! - Most importantly, train in every discipline you'll need during your upcoming fight.
Strike, wrestle, grapple on the ground and do your conditioning work. Do not neglect any aspect of your
training! If you have an injury that prevents you from doing one of those four essential training elements, I
suggest pulling out of the fight. You dont want to go into the cage with only a fraction of your skills prepared.
As a pro fighter, you should expect to be constantly sore and tired from intense practice. In addition to that you
will often have to deal with lingering minor injuries --brought on from a vigorous training camp of course-while preparing for a fight; That is totally normal and a part of the game however if you find that you are unable
to train hard for a long period of time because of an injury, that is a problem that you should never ignore. You
will probably never feel 100% come fight time but aim to be as close to that perfect percentage as possible.

3 Weeks - 1 Week Before the Fight

3 weeks out from the fight, it's time to turn up your training! You should be very tired after every session and
your sparring/grappling/pad work and other exercises should all be ramped up to push you past your limits. It's
all about increasing volume and breaking down the body before you allow it to rest, strengthen and peak during


the final week before the fight. Be sure to get plenty of rest during this period of training and stay away from
people that are sick! If you catch the flu or a bad cold it could put you out of training for a few days and disrupt
the momentum that youve worked so hard to build. I actually stop shaking peoples hands at this point in my
camp so that I lessen my chances of getting sick. I use the fist bump greeting instead.
During training, start to play to your strengths and constantly attack your opponent's weaknesses during standup sparring, wrestling and grappling training sessions. Different than when you were many weeks out from the
fight, I want you to now try your best to absolutely dominate your opponents in training. This will build your
confidence and kick you into a highly aggressive gear. Score many submission holds and be very tough to tap
out when up against someone that is more skilled than you. Get into the habit of showing no mercy for your
opponent --obviously without hurting them-- in your training. Let your skills fly and build the momentum that
you will soon carry over into the cage on fight night.
Work your wrestling skills in a very challenging but safe way. I want you to do water matches, for added
conditioning, at least once per week in addition to your other wrestling training.
Water matches work like this: Choose a partner and drill a specific takedown on them repeatedly for a 1 - 1.5
minute round. Have your partner give in to the takedown instead of resisting it. Do it as fast as you can with
very little time between each repetition; As soon as your training partner is back on their feet after getting taken
down put them down to the mats again quickly. Work your double legs, high crotch, single leg takedowns plus
any upper body throws that youd like to pull off during the fight. Do four or five different sets of this drill in a
row, changing the takedown attack every round, at the end of a wrestling/grappling session. Itll greatly build
your conditioning and help you remain thoughtless with your takedown attempts. I'll warn you now though, It's
ridiculously tiring and not much fun at all!
If you haven't been already, start wearing MMA Gloves during all of your grappling training. Itll help you
get used to the feel of your MMA gloves before the fight so that their thickness and weight doesn't distract
you during the fight. MMA gloves can restrict your ability to apply chokes and make submission attacks feel
different than they normally do. Keep wearing big gloves (10-12 ounce) when working on the hand mitts and
heavy bags though; It'll keep your hands safe and free from injury.
Your conditioning training program should also be ramped up as well during this two week period and you
should begin to despise your coach and his nasty workouts every time you do them. Don't worry too much
though, the hard work will soon be over and your body will have become a well trained machine that's ready to
kick ass! Push yourself through every conditioning session knowing that every workout you perform will give
you more fuel to use during your fight. My final preparation workouts were so tough that I used to swear at my
coach repeatedly as I was dropping down to do the next exercise. #$%^ you Eric Wong!
You should have your final sparring session 8-10 days before fight day. Its going to be a tough one! I want
you to fight a fresh partner for every 1/2 round for 5 full rounds. That means that if your upcoming fight is a
pro bout you should be inside the cage sparring for 5 x 5 minute rounds with your sparring partners switching
up every 2.5 minutes. Make sure that each new sparring partner is fresh, rested up and ready to push you hard.
The break between each round should be no more than 1 minute in length. Youll be exhausted afterwards --if
youve chosen the right sparring partners of course-- but I promise that the fight will never be worse than that.
Book yourself a full body massage for sometime later that day to jump start your recovery. Its a great feeling
knowing that your hardest training session is behind you.

During the Week of Before the Fight

With the hardest training sessions behind you it's time to lighten your training load. The goal now is to allow


your body to completely recover from the previous two weeks of extra intense training. Your workouts this
week will still be intense but the duration of each session will shorten with each passing day. Change your
training schedule to the following --or something similar-- for the week leading up to your fight (when the fight
is on Saturday). What you work on during those days is up to you but I will share with you what I usually do
before my fights:

Monday - 1 hour of training

I do a minimum of 30 minutes of striking and 30 minutes of grappling / takedown work. For striking I work on
the hand mitts or on a heavy bag. Grappling wise I do some regular rolling while being very careful of who I
choose as a partner. I do not want to tweak something or eat an elbow/knee while rolling. Years back, I had my
eye cut wide open one week before fighting for the King of the Cage championship belt --I had to pull out of the
fight!-- because one of my grappling partners kneed me in the head from the bottom of my side control. That
sucked! Don't let it happen to you.

Tuesday - 1 hour of training

Similar to monday, I do a short but very intense workout focused on striking. 20-30 minutes straight on the
hand mitts usually does the trick and I make sure to wear my MMA gloves while doing it. Remember, never use
MMA gloves while hitting a heavy bag because it's much too dangerous for you hands. Since the 4 ounce gloves
are quite a bit smaller than boxing gloves, hitting the hands mitts with a pair of them on allows me to make the
necessary adjustments to my striking range. MMA gloves also feel much lighter than the bigger gloves so it's
during this training session that I get used to that difference. Be sure to still use hand wraps under your MMA
gloves to prevent a possible last minute injury to one of your hands.
For grappling, I spend a half hour rolling. My partner gives me very little resistance and constantly puts me
into positions where I can practice my attacks: guard passes, ground and pound techniques, takedowns, escapes
and so on. I still keep the intensity high and make sure that I break a good sweat while rolling. I find that 4 x 5
minute rounds is usually enough grappling for the day.

Wednesday - 45 minutes of training

With the weigh-ins only 2 days away, I put in 3 intense rounds of 5 minutes each on the hand pads --with
MMA gloves on-- for striking and 15 minutes of technique drilling to keep my grappling skills sharp. I drill my
takedown and ground attacks in a smooth, steady and safe way.

Thursday - 20 minutes of training and weight cut

A round or two of shadow fighting followed by 3 x 5 minutes of light and fast pad work is all that I do this close
to fight time. It's mainly a quick review of my high percentage striking combinations. I break a good sweat early
in the day and afterwards focus on getting my body weight down in preparation for the weigh in tomorrow.

Friday - Weight Cut and Weigh In

I spend the day getting my weight to where it needs to be. I then weigh in, make weight and drink again! Man
those Gatorades taste amazing by that point! I slowly get back to eating normally and have a tasty steak dinner
that night. After that its back to my hotel where I jump into bed, close my eyes, think great thoughts and allow
myself to drift off to sleep.


Fight Day
This is a very exciting day! Finally I'm able to eat regularly and no longer look skinny and drawn out from the
weight cut --since I have a long face I always look like an alien at the weigh-ins!
Heres how my usual fight day goes, starting from the time I wake up until the exciting moment when the
commissioner calls my name to walk out to the cage. Feel free to use anything from it on your fight day if you
think it'll be helpful:
1) I wake up and take a shower. As the water hits me, I imagine that it washes away any tension that Im feeling
within my body. I completely relax as I envision all of that useless tension washing away and disappearing
down the drain.
2) I eat small meals every two hours or so and drink water steadily throughout the morning and afternoon. This
recoups my lost body weight and most importantly rehydrates me.
3) I check my weight on my scale often (I always bring one with us). It's kind of cool to see my weight back up
to the high 180's after weighing in at 169 lbs. 15-20 hours earlier. I also find it mentally empowering as well.
4) I lie in bed throughout most of the day and try to sleep for a few hours if possible. If I can't sleep I always
stay off of my feet and rest; saving my energy so that I can unleash it on my opponent later that night!
5) I run through my "Mind training" routine every three or four hours and can feel myself becoming
increasingly excited to show the skills that I've worked so hard to develop in training.
6) I keep my conversation with friends, family and coaches very light. I joke and talk with them about anything
other than the fight. Thinking or talking too much about the fight can be mentally draining. I am extremely
confident by this point because I know that I've done all of my homework in the gym. Im one hundred percent
certain that my fighting skill autopilot will kick in come fight time and do a great job. Knowing that, makes the
hours leading up to a fight a very peaceful time for me. It's a very special moment that I've missed very much
since retiring.
7) When we get to the event venue, I quickly find out where my dressing room is and immediately throw all
of my stuff into that room. When possible I head out to the cage (or ring) and lie down on the canvas inside.
It's then that I run through my final "Mental Training" practice session. I usually make it a pretty long one
--between 5-10 minutes long--, taking in the sounds of the arena, the feel of the canvas beneath me and the
lights that are shining brightly above. Being in the exact same spot that I will be soon fighting in helps me to
prepare my mind for battle. Upon completion of my suggestive phrases, I take some time to picture myself
fighting at my best, in that very spot; fighting hard, landing strikes, scoring takedowns, catching submission
holds and dominating my opponent until my hand is raised in victory.
Before my first fight in the UFC I was unable to do my final Mind Training session in the cage because the
under card was already underway when we arrived at the venue. I ended up doing it while lying down in the
dressing room instead. If you unable to gain access to the ring or cage beforehand for your final session, dont
worry too much as any other place can work as well.
After that final "Mental training" practice is done, I no longer joke around or do anything that might shake me
from my "Zone of optimal performance". I feel no nervousness, remain very relaxed and feel completely ready
to scrap. Once back in my dressing room. I usually lie on the ground --using my gym bag as a pillow-- and stay
off of my feet as much as possible. I remain in that position until roughly 45 minutes before my fight however I


do get up to take a quick peek into the arena every now and then. Doing so allows me to take in the crowd and
use their energy to fire me up even more. I also use that time to check which fight they are up to, on the bout
card, so that I know when to start my warm-up.
8) Roughly 30 minutes before my fight time --sometimes I have to guess because fights can end quickly with
KOs-- I jump to my feet and run through my pre-fight body weight motion warm-up routine. That takes about
three minutes to complete.
I then begin to shadow fight for five minutes under the guidance of my striking coach Vito Brancaccio who
works me on the hand mitts immediately afterwards. We take our time between combinations so that my heart
rate doesnt become too elevated. When striking, I always make sure that my punches, kicks, knees and elbows
are all thrown using maximum speed and snap and that I do only enough work to break a good sweat. I throw
some simple wrestling drills, such as pummelling or light sprawling, into the warmup routine as well. While
warming up, always remember that you never want to waste an entire round of energy doing so. That's the
biggest mistake I see new fighters making. In fact, I think I may have made it myself, way back in the days,
before my very first pro-fight.
My coach continues to keep me warm, with the padwork drills, until I'm called to head to the cage. It's
important to make sure that you head to the cage with a light sweat going on, never dry. Wearing a long sleeve
shirt or sweatshirt during your warm-up can definitely help with that.
Lastly, I hear "Jeff Joslin! Let's go!"
It's time to head to the cage!
It's an awesome moment! I'm very excited for you to be there too!

Walking to and Entering the Cage

During the exciting minutes spent backstage, while you await your time to the walk towards the cage, it's very
important to keep repeating your self-confidence phrases within your mind. Continue to repeat them to yourself
during your walk towards the cage as well. For me it is always a mix of the following phrases:
"I practiced hard"
"I trained very well"
"Ive trained more than ever before"
"Ive done all of my homework"
"I can beat anyone!"
"I know I can do it!"
"Im a monster in the cage!"
"Im excited, energized and ready to fight!"
As you make your walk to the cage, take your time and enjoy the moment! Whether the crowd is cheering for
you or against you, use their energy to power you up. It can be a very powerful weapon for you. As you take
the very first step into the cage, imagine that the canvas zaps you with an huge amount of positive energy. Some
things that run through my mind as I bounce around the cage before the fighter introductions begin are:
"This is what I've trained so hard for!"
"I belong in this cage!"
"It's my home!"


"Finally it's time to show my skills!"

I almost feel bad for my opponent as they walk to the cage to face me because I feel super prepared, extremely
excited to fight and so ready for battle!
Once the bell rings to start the fight, I turn my fighting autopilot on and simply enjoy the moment!
You must do the same. Enjoy your moment because you my friend are a warrior!

Between Rounds
As soon as the bell sounds to end a round, and the one minute rest period begins, you must calm your mind
immediately. You will waste a ton of energy if you keep on thinking intensely about the fight, your opponent
or what happened in the previous round. Think calming thoughts, relax every muscle in your body and gain
control over your breath. Forget about any mistakes that you made in the last round as they do not matter at all!
Listen to your coach's words and allow yourself to recover completely. When you hear the Canvas Slap sound
signifying that there is only 10 seconds left in the break, run this very important phrase --or something similar in
your own words-- through your mind:
"I'm fresh, re-energized and excited to fight!"
Then, get back in there and fight your ass off!
Well, I think that's about it. All of the same mind set and training tips that I've used for many years to make
fighting against a well trained, highly skilled fighter, a very fun thing. Feel free to use the things you like and
find useful. Also be sure to add or subtract things as you build your own experience in the fight game. Over
time, you'll have a system that is uniquely yours; one that you can share with your own students and training



Applying the Mind Training System Outside of Fighting
In the big scheme of things, our pro MMA careers make up only a fraction of our lives. Even though it's a ton
of fun and will give us many of the biggest adrenalin rushes we will ever experience, it won't last forever. The
good news is that you'll be able to apply a high percentage of the information, strategies and exercises that
we've gone over in this book to other aspects of your life as well.
I've done it with great success and I know that you can too!
Mind training can help you perform at your best while doing any activity that interests you. It'll help get into
the "Zone of optimal performance" before business meetings, presentations, school tests, or while playing
other sports, The list of situations where having a laser-focused, positive thinking mindset could benefit you is
virtually endless.
The good news is that by practicing the "Mind Training" system for your MMA fighting you've already learned
everything it'll take for you to apply the process to other activities:
Here are the steps you must take to do so:
1) Get yourself into the "Mind Training Zone" and do a "Best" and "Worst" Performances analysis --like you
did for MMA in chapter 5-- for the activity you are looking to improve your performance in. This analytical
process will provide you with the positive thoughts, images and feelings that help you perform well and the
thoughts and imagery that have caused you to fail at that specific activity in the past.
2) Create a master list of many personalized phrases designed to reinforce your good thoughts or counter your
negative ones. Write down anything and everything that comes to mind. When creating your phrases, be sure to
follow the many basic phrase creation rules that we first went over in chapter 6:
a) Use the self-talk, thoughts, images and feelings that you have experienced during your best performances of
the past..
b) Re-arrange and change the negative thoughts/feelings that cause you to perform poorly into helpful self-talk
and positive phrases.
c) Phrases must always be positive. Never speak to yourself in a negative way. (ie. "I am strong!" rather than "I
am no longer weak!")
d) Always use the present tense. Imagine that what your are suggesting to yourself is true right now!
e) Keep your phrases short, clear and simple. Do not use long sentences or big words.
f) Your phrases should be made up of words that you use in regular speaking. Don't use words that are
uncomfortable to you.
g) Create phrases that can easily be associated with visual images. This will make it easier to strengthen and
reinforce them within your mind.
3) Create a "Success Creed" by grouping your favourite phrases from your master list into the following 4


categories: Affirmation of practice, self-confidence, final instructions and during the action.
4) Begin putting your "Success Creed" to work through regular practice. Start by getting yourself into the "Mind
Training Zone" through the use of the relaxation suggestions that you learned back in Chapter 4. Again you'll be
focusing on the feelings of relaxation, heaviness, warmth and so on, just like before.
Once you find yourself deep within the state of relaxed concentration, begin to slowly run through your
"Success Creed" phrases within your mind. Take your time with each phrase making sure to completely
absorb each one before moving on to the next. Upon completion of your final success phrase, spend some time
visualizing yourself being wildly successful at whichever action you're aiming to perform very well at.
5) Lastly, after you've gone through all of your phrases and have visualized yourself kicking ass at your
imagined activity, activate yourself --by using the activation phrases-- and return to your regular activities. Be
sure to repeat the practice of this entire routine, 3 times per day (3-5 minutes per session) for best results.
6) Refine and improve your "Success Creed" on a continual basis. Make adjustments to your list whenever you
feel its necessary or anytime that you notice negative thoughts beginning to hurt your performance.

Changing Your Mindset and Breaking Bad Habits with the "Mind Training" System
Over the years, the "Mind Training" system has been extremely useful in ridding myself of bad habits and
unproductive ways of thinking. While growing up I learned that I had many of them! It's a great feeling
knowing that you can change, through dedicated practice, anything you don't like about your personality or
mindset. You can truly be the way you want to be and crush all of your limiting beliefs and negative behaviour
patterns in nothingness.
All it takes to make that type of change is regular practice. The trick is to use the Mind Training system,
focused on your personalized success phrases, to steer your mind away from any thoughts that cause you harm.
To create the changes you're looking for, your "Mind Training" practice routine will look like this:
Get yourself into the "Mind Training Zone" and run through a list of phrases that you've created to counter your
less than ideal thought patterns or habits. After your final phrase becomes fully absorbed within your mind, the
next step is to use your imagination in 2 different ways:
1) Spend some time visualizing your life as it is right now and the consequences you will be certain to face if
you don't change the bad habit, adjust the unproductive behaviour or squash the negative way of thinking that
is causing problems for you . Use vivid imagery while picturing the people you might hurt, the pain you'll feel
or the damage you'll cause if you are unable to change. It's not fun but it will help motivate you to improve
2) Next, envision yourself acting and thinking in the exact ways you desire. Picture yourself in the same
situations that tend to bring out your undesirable thoughts, reactions or behaviours and put your imagination to
work. See yourself reacting and behaving in ways that you feel are ideal for each situation. With regular practice
you will find it much easier to behave in the ways that you've been imagining. You will have effectively formed
a habit, through the use of your imagination, that creates positive results rather than negative ones.
Never rush yourself while practicing the two imagination exercises above; Take your time and allow your
mind to completely absorb any and all of the vivid images your create. Afterwards. it's very important to reactivate yourself by running through the mental activation phrases listed in chapter 4. Go on with your day as


you normally would and remember to repeat this "Mind Training" exercise 3 times per day (for 3-5 minutes per
session) to ensure positive results.

Combating Negative Thinking on the Spot

Thoughts can be very powerful. Negative ones have the ability to instantly put you in a bad mood even if they
were created solely by your imagination. Bad moods can quickly cause you to act in ways that are unproductive
and often damaging.
Growing up, I was very jealous when it came to my relationships with women. I'm not exactly sure why, but
for some reason I would always assume the worse in every situation that involved my girlfriend at the time. My
imagination would often run wild, creating images that would drive me insane. When I was retired from fighting
and began spending more time with my wife, that old jealousy issue resurfaced and caused me much trouble.
When I realized that my unfounded jealously was about to cause a divorce between my wife and I, I decided to
fight back against it. I attacked my weakness as aggressively as I had fought against any of my past opponents
inside the cage. In the end I won the battle! I regained control over my mind and more precisely my reckless
imagination. I now trust others and find myself expecting the best from people. If they break that trust then
that is their own weakness, not mine. I changed myself because it just didn't make sense for me to allow my
imagination to create havoc in my life for no good reason.
Here are a couple of techniques that I've used, in addition to the "Mind Training" practice process, to constantly
fight back against negative thinking. I think you'll be able to find good use for them in your MMA training and
everyday life as well.
1) When I begin to think in a negative way I immediately stop the process by doing something to break up my
pattern of thought. Sometimes I force myself to smile and laugh out loud. It's pretty much impossible to think
negatively when you are smiling and laughing. Try it right now and youll see! Other times I yell "no" loudly to
myself as I imagine my negative thought getting crushed into dust.
2) When I begin to feel stressed out about something that has happened to me or could potentially happen to
me, I think about life; about how short of a time I have on the planet and how in the end most things that seem
so important at the moment don't really matter much at all. I focus on being good to people and on building my
relationships with my family, friends and students. I do my best to make the most out of every day that I have
here, rather than wasting energy and my limited time worrying about things that are unimportant or outside of
my control.
With this chapter coming to a close, I truly hope that the strategies we've gone over help you to become
the best you can be at whatever you choose to do outside of fighting. The elimination of bad habits and the
development of a mindset that will squash negative thoughts as soon as they appear will take some time; it'll
take some hard work and dedication but it's definitely worth it in the end. Out of the hundreds of fights that I've
had over the years on the mats, in the ring and within the cage, the toughest one by far has been the fight within
myself; When I faced that battle head on with all guns blazing, it was then and there that I started on the path to
becoming a much happier person. You know what else I noticed? The people in my life became much happier
We all have things within ourselves that we can work on, strengthen, adjust or destroy in order to improve the
quality of our lives. Unfortunately most people never look into the mirror long enough to identify their own
shortcomings. I call for you to be different than that! Constantly search out and attack your weak spots with


the 100% UNWAVERING BELIEF that you will succeed in becoming a stronger, happier person because of it.
You can and will become the type of person that you have a strong BURNING DESIRE to become. Through
UNSTOPPABLE PERSEVERANCE in the war against your weaknesses/bad habits you'll will get exactly
where you want to be. I'm absolutely sure of it!



Im not going to lie. Im feeling a bit sad that we've come to the end of this book together. It's been so much
fun writing it and like I said earlier in the book, I've done a lot of reminiscing about my fight career during the
process. It's brought back many great memories!
At the same time, I'm very excited for you! Excited that you get to experience the exhilarating rush that
competition brings. I'm also very grateful that you chose to invest your time in reading this book. Thank you so
much, it really means a lot to me. I hope that the content within this book helps you have an enormous amount
fun in the sport of MMA, achieve great things and experience the fight game the way it's truly meant to be
experienced. I also hope it helps you punch your opponents in the face more than ever before. I mean that in the
nicest way possible of course :).
Always remember that when you're done fighting, all of the skills that you've developed through the fires of
competition can easily be applied to anything else that you do in life.
You're a warrior for doing what you do. Always remember that!
If you have any questions along your path to the top feel free to email me anytime at info@jeffjoslinmma.com
and if you're looking to learn more about MMA through training tips, videos and training programs, I've got it
all for you at the following four places:
Sign up for my MMA Training Newsletter at --> www.jeffjoslinmma.com/thekopunch
Follow me on Twitter - @jeffjoslin
Join my Facebook Crew- www.facebook.com/jeffjoslinmma
Check out my videos on YouTube - www.youtube.com/jjent
Come train with me in Hamilton, Ontario - www.joslinsmma.com
Train hard, train smart and most importantly have fun!

Jeff Joslin



Quick Reference Sheets (Relaxation Suggestions)
Relaxation Suggestions
Week 1 - Relaxing the Arms
"I am totally calm, my whole body is relaxing" (repeat 2-3 times)
"My arms are relaxed" (repeat 2-3 times)
"My arms are heavy, very, heavy" (repeat 3-4 times)
"My arms are warm, very warm' (repeat 3-4 times)
"My breath is calm and regular, I am breathing easily" (repeat 4-5 times)
"My heartbeat is strong and quiet." (repeat 5-6 times)
"The feelings of heaviness are disappearing" (1 time)
"Strength is returning to my arms, I am feeling fresh and re-energized" (1 time)
"Deep breath, open the eyes, exercise the arms" (1 time)

Week 2 - Relaxing the Legs

"I am totally calm, my whole body is relaxing" (repeat 2-3 times)
"My legs are relaxed" (repeat 2-3 times)
"My legs are heavy, very, heavy" (repeat 3-4 times)
"My legs are warm, very warm' (repeat 3-4 times)
"My breath is calm and regular, I am breathing easily" (repeat 4-5 times)
"My heartbeat is strong and quiet." (repeat 5-6 times)
"The feelings of heaviness are disappearing" (1 time)
"Strength is returning to my legs, I am feeling fresh and re-energized" (1 time)
"Deep breath, open the eyes, exercise the legs" (1 time)



Week 3 & 4 - Relaxing the Entire Body

"I am totally calm, my whole body is relaxing" (repeat 2-3 times)
"My arms and legs are relaxed" (repeat 2-3 times)
"My arms and legs are heavy, very, heavy" (repeat 3-4 times)
"My arms and legs are warm, very warm' (repeat 3-4 times)
"My breath is calm and regular, I am breathing easily" (repeat 4-5 times)
"My heartbeat is strong and quiet." (repeat 5-6 times)
"My solar plexus is warm, warmth is pouring into my solar plexus" (repeat 5-6 times)
"My facial muscles are relaxed and my forehead is pleasantly cool." (repeat 5-6 times)
"The feelings of heaviness are disappearing" (1 time)
"Strength is returning to my arms and legs, I am feeling fresh and re-energized" (1 time)
"Deep breath, open the eyes, exercise the arms and legs" (1 time)

The 5-step "Mind Training" Practice Sequence:

1. Do the "Preparatory Breathing Exercise".
2. Run through the Relaxation Suggestions within your mind to get yourself into the "Mind Training Zone". Use
imagery to strengthen the suggestions.
3. Recite your "Fighter Creed" Phrases within your mind while using imagery to strengthen the suggestions.
4. Use "Situational Visualization" to see yourself succeeding at the activity.
5. Return yourself to the normal state of mind through the use of the "Activation Phrases".



Autogenic Training (Mind Training) Practice Schedule






Top Left: Jeff in his first Karate Gi

Above: Jeff and his hero! (Dad)
Far Left: Jeff at the NBL world
karate championships in 96
Close Left: Jeff as a teenager
competing in Karate
Below: Jeff becoming the first
Canadian in history to win gold at
an international BJJ tournament
(Pan/Ams 02)



Above: Jeffs first MMA fight vs. Kyle Sanford

(He won it by KO in the 1st round)
Top Right: Jeff jabbing Jon Fitch at Freedom
Fight 05
Right: Jeff repping Team Canada alongside many
other future UFC fighters
Below: Jeffs face after absorbing a head butt in
the 1st round at Freedom Fight.
Bottom Right: Jeff winning the Apex
Welterweight World Championship



Top Left: Jeffs final conditioning workout

before the fight against Josh Koscheck. A
guelling 25 minutes of circuits with Coach
Eric Wong in the rain!
Top Right: Keeping things light and fun
with Coach Vito Brancaccio on fight day!
Left: Jeff in the Mind Training Zone an
hour before fighting Koscheck on Spike TV.
Bottom Left: Jeff makes his way to the
Octagon to fight for the troops at Miramar
Bottom Right: Jeff featured in an article in
Hamilton Magazine.



Above: Hamiltons First Ever MMA Event - Slammer

in the Hammer took place in June, 2011

Jeff working 17-time UFC Vet Spencer Fisher on the

hand mitts during his 5 week stay in Iowa as coach

5 Wins for the Joslins MMA team in Michigan

Jeff as commentator/interviewer for the Lets Get it

Spencer wins at UFC 120 in London, England (Jeff
On MMA event
behind him clapping!)


In character as the psychoticWilly

Basin in the Secret Cross

On the set of The Secret Cross

Jeffs wins Best Supporting Actor at the

Los Angeles Movie Awards!

Joslins MMA - Voted Hamilton, Ontarios Best Martial Arts

School more than 10 times!

Kaiya and Tayzen Joslin with their Daddy Jeff


Jeff and wife Corene


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Canfield, Jack, The Success Principles, 2006
Covey, Stephen R, 7 Habits of Highly Effective People,1989
Dyer,Wayne,W.,Excuses Be Gone! 2009
Greene, Robert, The 33 Strategies of War, 2006
Hill, Napoleon, The Law of Success, 1928
Koglar, Aladar, Yoga for Athletes, Minnesota, 1999
Malt, Maxwell, Psycho-Cybernetics, 1960
OBriain. Cathal,Powerful Mind Through Self-Hypnosis: A Practical Guide to Complete Self-Mastery,2010
Orlick, Terry, In Pursuit of Excellence, 2007
Robbins, Tony, Awaken the Giant Within, 1992