ARTICLE: The Importance Of Goal Setting

One of the most important things when training is to know what you are training for. People who are training to ‘get fit’ are naturally going to be less focused and motivated than those who have a competition with a fixed date to train towards. However, if you do not currently compete, you can still maintain your focus and training quality by setting some simple targets.

The easiest way to remove a sense of urgency and the desire to progress from your training is to decide to ‘work out’ or ‘get fit’. The reason for this is that neither of these are goals in the real sense of the word, since a goal requires you to know if you’ve achieved it or not, and you cannot make that distinction in relation to either of the previous statements. If you are competing fighter, athlete or similar your goals are normally forced on you, but if you currently have no goals here are some tips for where to start:

1. Set a definable goal

To give an example, ‘get in shape’ is not a goal you can tick off once achieved. ‘Get to 10% body fat’ gives you a specific number to aim for. ‘Be able to run better’ is a similarly vague goal. ‘Run a ten kilometer race in under sixty minutes’ is something you either do or do not achieve, there can be no argument. Try to make any goals you have for your training specific enough that anyone reading them knows exactly what they mean.

2. Set a deadline

A goal without a deadline leaves another factor open for debate, and makes it very easy to put off workouts until another day! Having a deadline keeps your focus on the task at hand, and makes it much easier to push through the difficult times, turn down the bad food when it’s offered etc. Compare the focus of a professional fighter who has a fight coming up in a month’s time and a guy who trains and ‘plans to compete one day’. I would bet I could guess which guy that will be there at 5 a.m. in the freezing cold for a conditioning session!

3. Make a plan of how to achieve the goal

So now you have a goal, and you know when you want to achieve it by. So how are you going to get there? For instance, if your goal is to be able to fight three five minute rounds, what will you need to do to be able to achieve this? How many times a week will you need to train? Is there any equipment you will need? Do you need input or help from someone else? Think of it like a journey, and make a road map to your goal.

4. Stick to the plan!
Many people fail even before step one, but even if you have got this far - do not relax yet! I am sure you can think of many instances in your own life and those of people around you where someone says they want to do something, and years later are still saying the same thing, having done nothing towards achieving it. Keep your goal in mind, stick to the plan and do not give up now! Remember that, especially in training, you are the only one that can decide if you are going to do what is required. No-one can do the workouts for you, no-one can eat the right food for you, it is all down to you. At the end of it all you have to look in the mirror and decide if you gave it your all, and if you did not you have no excuses and will never know what you could have achieved.

5. Analyse your results and improve the plan for next time

After you have reached your deadline, you will have either achieved your goal or not. Either way, it will be extremely beneficial at this time to sit down and look through your training logs (you do have a training log, right?), think about everything you did and evaluate if there is anything you could improve next time to take you towards your new goals. Remember, the definition of insanity is doing the same thing over and expecting different results, so ensure that you do not make the same mistakes (if any) again.

www.hardcoresportstraining.co.uk

No one likes to be a failure and one of the reasons I find I do or don't commit is a fear of failure. Once commited to something I throw myself whole heartedly into be the goal sporting or otherwise, however likewise I can put off setting goals as that way I don't have to commit to them.

"Well son, you tried and you failed...what did you learn?...Never try" [Homer Simposon]

If I'm honest I find I'm more likely to succede where I have team mates or training partners with common goals who I don't want to let down.

Sports-Select.co.uk wrote:No one likes to be a failure and one of the reasons I find I don't commit is a fear of failure.

I know the feeling, but.....if you don't do anything, you fail by default.

The team mates idea is another good one, I don't know if you've read any success literature but a common theme amongst many books I have read is to build a team of people who give you support and accountability.

Also, the people you associate with will influence your drive and motivation - one of the many reasons I don't regularly go to pubs etc.

4. Stick to the plan!
This is so hard for me, with a sensible diet and using Crossfit i have lost as much weight in 2 months as had lost in the previous 2 years so why do i keep looking around for alternatives. arrrrrrrrrgh!!!!!

'Cause CrossFit is for wankers?

Proof:

http://www.nytimes.com/2005/12/22/fashion/thursdaystyles/22Fitness.html?_r=3&oref=slogin&oref=slogin&oref=slogin

Alex Gold wrote:'Cause CrossFit is for wankers?

Proof:

http://www.nytimes.com/2005/12/22/fashion/thursdaystyles/22Fitness.html?_r=3&oref=slogin&oref=slogin&oref=slogin

i've seen that before.

So your not a fan of CF then, why is that?

Just not really sure what they're trying to achieve, apart from dangerous workouts that are sub-optimal for any goal, with no real sense of progression or regression...

Relevant to the CrossFit discussion

http://asp.elitefts.com/qa/default.asp?qid=71291&tid=

Seems to be a lot of 'assuming' going on in that reply.

I can't figure out if the guy knows anything about Crossfit or not.

I will just say that Crossfit works for me. I've always wanted to do everything, get some oly lifts in, keep squatting, pressing, deadlifting. I've needed to work on pull ups for a long time. I've needed to do intervals and other cardio to lose weight and increase health, BUT i've never worked out how to fit it all together. Should i do low reps? should i do high reps? how long should i do one before switching? Following the WOD posted by Crossfit takes the decision making away from me and i know over a sustained period of time i will have all bases covered.

As Dan John says you can't coach yourself. Bottom line is while any one philosophy never going to suit everyone i'm enjoying it and its working. If/when those change i'll reconsider my options.

NJ wrote:Seems to be a lot of 'assuming' going on in that reply.

I can't figure out if the guy knows anything about Crossfit or not.

If I know Jim Wendler's style as well as I think I do....every time you read 'I assume they do', read it as 'they don't'.

This is certainly the case for people that are just following along with the 'workout of the day'.

In Chris's case, it may actually be ok as he has done the foundational stuff and (I assume) got his technique in the lifts good enough before starting the program.

The only thing I find is the fixed rep ranges on exercises that are wildy different in their difficulty, and the focus on quantity not quality. Also, beating yourself to death every time you step in the gym may be in vougue, cool and even 'hardcore', but it doesn't mean it's a good idea. (I am beginning to regret the name somewhat myself)