Frameworks · Body · 135

The routine before the rep

Same 20 seconds every time. Training and competition.

SWe reviewed the research on it.Skills, practice and competing

Hand-drawn diagram of framework 135, The routine before the rep: Same 20 seconds every time. Training and competition.
Framework 135 · in one look
How to use it

One fixed 15–30 s routine before every max attempt or round: one slow breath, picture it, say the cue word, one physical trigger. Keep it identical in training and competition. Having a routine matters more than which one.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

Sources

Rupprecht et al. 2021 (meta-analysis, 112 effect sizes).

Not medical, legal or financial advice.

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