A Brief Overview of Peak End Bias in Powerlifting
As powerlifters we are constantly in pursuit of the next number, the next PB, the next standard. However, amidst the process of training and the pursuit of peak performance, there's a psychological aspect that often goes unnoticed but significantly impacts how we perceive and evaluate our progress: peak end bias.
Peak End Bias
Peak end bias is a psychological phenomenon that affects how we remember and evaluate experiences. It's the tendency to focus on the most intense (peak) moments and the end of an experience, rather than considering the experience as a whole. While we may be accustomed to applying this concept to competition day, its influence extends far beyond the platform and into our training blocks.
Training Blocks
In powerlifting, our training is often structured into distinct blocks or cycles, each block usually containing some “side quest”. Whether it's hypertrophy, improving strength on a less specific lift or rep range, or prep, each block contributes to our overall progress and performance nonetheless. Peak end bias can subtly influence how we perceive and evaluate our training efforts within these blocks.
The Peak Moments in Training
In our training cycles, the peak moments are not confined to competition day; they manifest throughout our journey towards peak performance. These peak moments represent the culmination of our efforts and often coincide with significant milestones, such as hitting a new rep PB or achieving a breakthrough in some other area of our training.
During these peak moments, we can experience a surge of emotion, fueled by the realization of our progress and potential or the inverse. These moments leave a lasting impression on our psyche, shaping how we perceive our training experience and progress within a specific block.
The End of the Training Block
As we near the end of a training block, we enter a phase of reflection and evaluation. This "end" serves as another critical juncture influenced by peak end bias. It's during this period that we assess our progress and performance, taking stock of our achievements, areas for improvement, mistakes, failures etc. The emotional resonance of this period significantly impacts our retrospective evaluation of the training block, influencing how we perceive our overall progress and performance.
Impact of Peak End Bias in Training
Peak end bias manifests in several ways throughout our training journey, impacting how we perceive and evaluate our progress:
1. Emphasis on Peak Moments:
We tend to place disproportionate emphasis on the peak moments within a training block, such as achieving new PB’s or significant breakthroughs. These moments become anchors for our overall evaluation of the block, overshadowing the nuances of our day-to-day training experiences.
2. Emotional Resonance:
The emotional intensity experienced during peak moments lingers in our memory, shaping our perception of the entire training block. Whether it's the euphoria of hitting a new PB or the frustration of a failed attempt, these emotions influence how we remember and evaluate our progress.
3. Conclusion Bias:
The conclusion of a training block holds significant weight in our retrospective evaluation. The final sessions, whether they result in success or setbacks, disproportionately influence our perception of the entire block, leading to a biased assessment of our progress.
4. Neglect of Cumulative Progress:
Peak end bias often leads us to overlook the cumulative progress made throughout a training block or even a whole training cycle. We may fixate on isolated moments of success or failure, neglecting the incremental improvements and adaptations that contribute to our overall progress.
Mitigating Peak End Bias in Training
To optimize our performance evaluation and foster a more balanced perspective in training, we can employ several strategies:
1. Embrace the Process:
Shift the focus from individual moments to the process of continuous improvement. Embrace the day-to-day and celebrate the small victories along the way, recognizing that progress is not defined solely by peak moments.
2. Track Progress Objectively:
Utilize objective measures, such as topsets and estimated one rep maxes, to track progress throughout the training block. By quantifying our progress and performance, we can gain a more accurate understanding of the ins and outs of the block.
3. Reflect Holistically:
Encourage holistic reflection on the entire training block, rather than fixating on isolated moments. Consider the overarching goals, the challenges overcome, and the lessons learned throughout the journey, recognizing that progress is a continuous evolution.
4. Cultivate Resilience:
Develop resilience in the face of setbacks and challenges. View setbacks as opportunities for growth and learning, recognizing that adversity is an inherent part of the odyssey towards peak performance.
One foot in front of the other, onwards!