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10-Minute Toughness: The Mental Training Program for Winning Before the Game Begins [Kindle Edition]

Jason Selk
4.0 von 5 Sternen  Alle Rezensionen anzeigen (1 Kundenrezension)

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10-Minute Toughness is a solid mental training program. In fact I feel it is the best of its kind. . . . [It's] what the title says: ten minutes a day that connects your talents and abilities to the outcome you're seeking. As a retired NFL player looking forward, I can see as many applications for the toughness Jason Selk's program brought out of me in the business world as there were on the football field.”

--Jeff Wilkins, Former NFL Pro Bowl Kicker

“The mental side of the game is extremely important. 10-Minute Toughness helps the players develop the mental toughness needed for success; it really makes a difference.”

--Walt Jocketty, General Manager of the 2006 World Champion St. Louis Cardinals

“Jason Selk has spent a tremendous amount of time and energy developing effective mental-training programs and coaches workshops. He is truly committed to helping individuals and teams to perform at their very best, when it really counts.”

--Peter Vidmar, Olympic Gold Medalist

Mental training is a must for high performance both on the field and off. But simply hoping for mental toughness isn't going to build any mind muscles. You need a proven routine of daily exercises to get you where you want to go. 10-Minute Toughness is your personal coach for boosting brainpower and achieving a competitive edge in whatever game you play. With quickness and ease, you'll learn how to master your own mind and psych out your opponents using personalized techniques from one of America's most successful sport psychology consultants. Like no other program available, the 10-Minute Toughness (10-MT) routine gets you ready for the competition in just ten minutes a day.


No psychobabble, no self-help clichés, no touchy-feely theories. Whether you're striving to get ahead in business or sports, 10-Minute Toughness is the simple and effective mental-training program to help you make the most of what you've got and give you the extra push you need to go the distance. You'll find the competitive edge you have been looking for in this power-packed guide.

Sport psychology consultant Jason Selk offers his potent three-step program to getting focused and staying on target, using just ten minutes of practice per day. He explains exactly what to do and how to do it, coaching you step by step as you learn how to:

  • Develop a specifically tailored mental workout to increase ability and consistency under pressure
  • Clear mental clutter and improve your competitive focus
  • Systematically enhance your work ethic
  • Use an effective goal-setting program to achieve solid results daily
  • Create a relentless solution-focused approach to overcome any obstacle

Selk has provided unbeatable mental coaching for numerous All-Star professional baseball players, Pro Bowl football players, Hall of Fame coaches, Olympic gold medalists, and other elite athletes, along with the corporate teams of many Fortune 500 companies. He even motivated the St. Louis Cardinals to victory in the 2006 World Series. Now, in 10-Minute Toughness, he makes his scientifically proven routines widely available for the first time. Packed with practical tools, tips, exercises, and activities, it is your complete guide for taking control of your success and beating your opponents-before the competition even gets going.


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5 von 5 Kunden fanden die folgende Rezension hilfreich
4.0 von 5 Sternen Gewinnen, bevor der Kampf beginnt 20. Dezember 2010
Format:Gebundene Ausgabe
Vince Lombardi, ein amerikanischer Footballtrainer und Motivationscoach sagte, '99 Prozent deiner Fitness liegt zwischen deinen Ohren'. Er wies schon in den sechziger Jahren darauf hin, wie wichtig mentales Training für den Erfolg eines Leistungssportlers ist. In den asiatischen Kampfkünsten haben mentales Training und Meditation eine lange Tradition, auch wenn diese Praktiken mittlerweile nur noch selten unterrichtet werden. Jason Selk, Director für Sportpsychologie bei den St. Louis Cardinals, hat sich dem Thema 'Mentale Stärke' angenommen und seine Forschungsergebnisse in dem Buch '10-Minute Toughness' (ISBN 978-0-07-160063-7) veröffentlicht. Er gibt dem Leser ein Programm in die Hand, anhand dessen er seine mentale Stärke trainieren kann. Mit diesem mentalen Training gelingt es nach Angaben des Autors, auch unter Druck konstant Höchstleistungen zu erbringen. Dabei spielt es keine Rolle, ob es sich um sportliche Höchstleistungen oder Spitzenleistungen in anderen Bereichen handelt. Selk rät seinen Lesern, sich durch Atemtechniken in einen entspannten, aufnahmefähigen Zustand zu versetzen und dann vor dem inneren Auge einen persönlichen Erfolgsfilm ablaufen zu lassen. Dadurch stellen sich Körper und Geist auf Erfolg ein und werden das gewünschte Resultat erzielen. Diese Methode funktioniert nicht nur zur Wettkampfvorbereitung, sondern auch, um sich als Trainer zwischen zwei Unterrichtseinheiten wieder zu motivieren.
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Die hilfreichsten Kundenrezensionen auf (beta) 4.7 von 5 Sternen  159 Rezensionen
39 von 42 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen A 10 for 10-Minute Toughness 13. November 2010
Von Book Addict - Veröffentlicht auf
Format:Gebundene Ausgabe|Verifizierter Kauf
Jason Selk has created a winner in this small book about developing mental toughness. While geared towards athletes, this book is for anyone who has a goal to improve in any area.

The entire 10-minute mental training consists of:
5 minutes with the mental workout
Centering breath 6-2-7
Performance statement
Personal highlight reel
Identity statement
Centering breath 6-2-7
4 minutes completing the Success Log after each event/practice/game
1 minute review of the previous Success Log before the next mental workout

Sounds easy, right? It is and it isn't. Although the book is small and less than 200 pages, it is one which should be worked through slowly and thoroughly. Selk advises the reader to really think through his/her answers to the questions. Take your time. It will be worth it.

The middle part of the book focuses on Goal Setting and Rewards. This is much more difficult than you may think. He asks, "What are your priorities in life? What are your short-term goals? Long term goals? Is what you are doing right now going to get you to your long term goals and still allow you to maintain your priorities in life? What are you willing to sacrifice?" Again, this reader advises you to take your time and think through these questions. Get a small notebook to write your answers...and be willing to revise them.

The final section of the book is the Relentless Solution Focus. Selk contends that there's always a solution. Think positively about what you want and don't focus on what you don't want or what is going wrong. Sounds easy again but it's much more complicated.

If the reader puts in the time to thoroughly read and do the exercises, then the daily Success Log will be a snap. It is not overly complicated, which is where many programs fail, in my opinion. Anyone can work this program for nearly any kinds of life or short term goals.

Jason Selk's accompanying website is also valuable. He outlines his program on it with short video clips and has loads of free downloads. This book is great for coaches of all kinds or just about anyone who wants to improve his/her performance in any field.

Even the relaxation and focusing breathing tool that Selk gives in the section will bring immediate results. I've even tried this while I was doing aerobic exercise on the treadmill and it immediately brought my heart rate and blood pressure down.

Another similar book is Finding Your Zone by Michael Lardon, M.D. It is a little more cerebral and idealistic but makes a good companion to the 10-Minute Toughness. However, if you can only buy one book, get the 10-Minute Toughness. I've already purchased an additional copy for a friend.
31 von 35 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Really helped with my long distance 1. Juni 2009
Von Lauren E. Rawdon - Veröffentlicht auf
Format:Gebundene Ausgabe
A friend recommended 10 Minute Toughness to help give me a mental edge while running. I had always wanted to run in marathons, but my breathing hindered me from running long distances. The centering breath and mental workout have really helped me mentally and physically. The plan is easy to follow, and it has now become second nature to me. I can run twice as far as I could a year ago. I am not a coach, but I highy suggest this book for coaches of all ages.
29 von 33 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen The `Missing Details' for all those "Achievement Books" 16. Juli 2010
Von Mr. Bibliophile - Veröffentlicht auf
Format:Gebundene Ausgabe|Verifizierter Kauf
In the last several years, we've been bombarded with books like `The Secret' and its ilk - all basically claiming that we can "manifest" what we want in our lives by simply holding the thought in our minds until it happens. Even Napolean Hill's classic `Think and Grow Rich' is similar in its relatively nebulous, goal-setting vagary as it instructs us to simply focus on a `product goal' - repeat a daily positive statement about the goal - and let the subconscious somehow "take over the details" in making it a reality.

If such ambiguity within the realm of achievement and `peak performance' has left you frustrated, you'll likely find Jason Selk's '10 Minute Toughness' just what you need to fill in the pieces of the puzzle. Whether your "game" is an actual sport, college exam, business negotiation, writing project... (anything), Jason helps you break a goal down from `product' to `process' and turn that goal into reality by creating a 10-minute daily "mental workout" for its achievement.

I was surprised to see an earlier review claiming the book is "long-winded." One of the things I loved about it is its brevity; Jason is concise and provides just enough examples within the field of sports. In fact, if you're looking to improve your performance in any athletic endeavor, look no further; `10-Minute Toughness' provides the mental tools you'll need.

While acknowledging that the book is about sport performance, I would have liked some examples from Mr. Selk in how he's used these techniques to improve performance in other contexts. He's worked with corporate teams, Fortune 500 companies, CEOs, etc.: Examples of translations to these realms of performance would have been nice. However, if one's "game" falls within these areas, a modicum of common sense in identifying one's performance levers will make the book applicable and highly effective. That said, I'd be first in line to purchase a follow-up book on applying the '10-Minute Toughness' techniques to contexts outside of athletics.

Bottom line: If you want to improve your performance in sports or any endeavor, '10-Minute Toughness' has your simple yet comprehensive mental formula. It provides clear and powerful instruction along with relevant examples. All necessary worksheets are in the back of the book as well. Highly recommended!
21 von 24 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen the BEST mental toughness book out there!! 23. August 2010
Von Shannon Bahrke - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
I was just browsing through some of the sports psych books and came upon this one. Read the little blurb and bought it. It literally changed my life. So many other books suggest what your end result should be, but not any help on HOW to actually do it. This book is a step by step guide to helping people achieve their goals and being tough when it matters the most. Without this book I never would have been able to go to the Olympics in 2010 and win a bronze medal. Everything in this book directly helped in developing a mental plan and putting it into action. I really suggest this book to anyone (athlete or not) who needs help in putting together a plan to reach their goals. Seriously, a MUST read!!
5 von 5 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Good book 17. April 2010
Von Truth - Veröffentlicht auf
Format:Gebundene Ausgabe
I ordered Jason Selk's 10 Minute Toughness to help me improve my mental focus and toughness with my business life and also working out at the gym but it can really be applied to just about any aspect of life (especially social and school). The program incorporates deep centering breaths that are biologically proven to relax your body and slow your heart rate down followed by some sophisticated forms of self-affirmations, visualization exercises (which become very helpful when practiced regularly), a great goal setting program, and excellent problem solving strategies to make sure that you get over or around all obstacles in your way. I just finished reading it this morning and haven't had a chance to incorporate it in my life like I plan to but I can say that I believe all of the methods and exercises in the book to be very simple, practical and most of all effective. Thank you Jason for laying out a simple plan of attack to improve your mental abilities in the game of life.
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