So many people will spend heaps of time training in the gym, doing bits of this and bits of that without any clear goals to their training. Whilst if you work hard you will undoubtably see some results, having clear well defined goals is an invaluable tool for achieving success. Whether that goal is too lose 10kg, run 5k in under 20 minutes, or to lift a double bodyweight deadlift, goal setting is important.
Your goals should be achievable and set in a realistic time frame. They need to be measurable (i.e. not just look less fat, but lose xxKg of fat) and should be specific to the overall bigger picture of your training. By that I mean if you are a rugby player, there is not a huge amount of benefit of running a sub 3 hour marathon.
The power of goal setting is huge. It allows for focus, drive and commitement from the athletes point of view. From my perspective as a coach it allows me to give real meaning and proggression to a program.
A great recent example of this is from Jen, who around 12 months ago set out a target to hit a double bodyweight deadlift. At the time her PB was around the 110kg mark, with a bodyweight of arounf 64kg. Her overall goal is to be a stronger, fitter more athletic person and no one can argue that a double bodyweight deadlift isn’t a great representation of that. We moved her training from her home in Shadwell, to doing her personal training in Bingley at my gym, and at a gym in Chapel Allerton – split between the two premesis. Long term plans were made with Jen’s programming, which have got her to where she is today. The beauty of using strength goals is that on top of the obvious benefits of getting stronger, all the phsyical changes that come along with it are desirable, happy side effects.
The day came last week to go for the big lift. A prep cycle had been completed, so she was rested and ready to perform at her peak. Weight in put her at 63.5kg, so after her warm up 127.5kg was loaded on to the bar, and this was the result! A huge lift and a great achievement! Next goal – 1.5xBW squat!