In The Zone Skills Training

Achieve Peak Performance Through Mind-Body Integration

In The Zone Skills Training is a 40-lesson video series combining Self-Learning, mind-body skills, and psychological principles to develop Self-Command, Focused Action, and Peak Performance.

The training develops physical and mental skills to help you become more Relaxed, Balanced, Flexible, and Focused, promoting mind-body integration and self-command.

Learning Through Practice

A central principle of the Mulry Method is:

We become what we do.

You learn through doing. Through practice, Correct Moves become habits, promoting mind-body integration with a full-body attitude.

The Four Correct Moves

In The Zone Skills Training develops four core In The Zone Peak Performance Skills:

• Relaxed Moves develop relaxation of mind and body as a foundation for effective functioning and peak performance
• Power Moves develop balance, breathing, and centeredness to create poised readiness for action and more coordinated, efficient movement
• Elastic Moves develop physical and mental flexibility through stretching and adaptation, supporting freedom of movement and readiness for action
• Focused Moves integrate relaxation, balance, and flexibility with concentration, helping you stay in the moment and direct your mind and body toward Focused Action

With practice, Correct Moves can become habits that influence how you move and perform.

The Psychology Behind The Training

The psychological foundation of the training includes Julian Rotter’s Social Learning Theory, which explains behavior through the interaction of Behavior Potential, Expectancy, Reward Value, and Psychological Situation.

Internal Locus of Control is central to In The Zone Skills Training. The training focuses attention on the choices and actions you can influence while developing skills for self-command and Focused Action.

The training also introduces the autonomic nervous system and Polyvagal Theory to help explain how physiological responses interact with learned expectations and behavior.

Together, these ideas provide a framework for understanding mind-body integration.

From Self-Learning To Focused Action

The 40 lessons progress from relaxation, breathing, and awareness to Power Moves, Social Learning Theory, Self-Navigation, Elastic Moves, physical readiness, Focused Moves, and healthy back exercises.

The purpose is not simply to complete the lessons. It is to practice the skills, learn through doing, and use what you learn to take Focused Action.

This progression is part of the larger Mulry Method approach: developing greater self-awareness and Self-Learning that can lead to self-command and purposeful action.

Begin In The Zone Skills Training

Start with Lesson One and progress through the lessons in order. Each lesson builds on the skills and concepts that come before it.

The objective is to develop the skills for Self-Command, Focused Action, and Peak Performance.

If you’re not In The Zone, where are you?

All In The Zone Skills Training Lessons

• 1. In The Zone Skills Training – Introduction
• 2. Relaxed Moves
• 3. Soft Stomach Breathing
• 4. Position of Comfort and Relaxation Therapy
• 5. Autonomic Nervous System
• 6. Relaxed Flow vs Stress and Tension
• 7. Power Moves
• 8. Power Breathing Routine
• 9. Polyvagal Theory 1 – Introduction
• 10. Polyvagal Theory 2 – Mind-Body Integration
• 11. Polyvagal Theory 3 – The Vagus Nerve
• 12. Social Learning Theory 1 – Introduction
• 13. Social Learning Theory 2 – How To Maximize Success
• 14. Social Learning Theory 3 – How Perception Shapes Behavior
• 15. Social Learning Theory 4 – Expanding Constructs
• 16. Social Learning Theory 5 – The Language Of Science
• 17. Social Learning Theory 6 – Internal and External Locus of Control
• 18. Social Learning Theory 7 – Reward Value & Self-Navigation
• 19. Social Learning Theory 8 – Become A Self-Learner
• 20. Social Learning Theory 9 – Self-Navigation
• 21. Social Learning Theory 10 – Applying SLT
• 22. Social Learning Theory 11 – Be Your Own Coach
• 23. Social Learning Theory 12 – Reward Value
• 24. Social Learning Theory 13 – Behavior Potential
• 25. Social Learning Theory 14 – Expectancy
• 26. Social Learning Theory 15 – Psychological Situation
• 27. Elastic Moves
• 28. Basic Stretching Routine
• 29. Advanced Stretching Routine
• 30. Total Readiness Routine
• 31. Focused Moves
• 32. Healthy Back Exercises – Section One
• 33. Healthy Back Exercises – Section Two
• 34. Healthy Back Exercises – Section Three
• 35. Healthy Back Exercises – Advanced Back Routine
• 36. Position of Strength Transfers
• 37. Polyvagal Theory 4 – Expectancy and Neuroception
• 38. Polyvagal Theory 5 – Integration
• 39. Skills Review
• 40. Welcome To The Mulry Method

Foundational Research & Theoretical Sources

Foundational Research & Theoretical Sources