New year, New Goals
Happy New Year! Let’s welcome 2016 by setting some new goals. Use the steps below to help you reach those goals.
1. Set Goals that Motivate You
It is important that the goals motivate you: this means making sure that they are important to you, and that there is value in achieving them. If you value them then you will put the necessary work to make them happen.
2. Set SMART Goals
There are many variations of what SMART stands for, but the essence is this – goals should be:
- Time Bound.
Set Specific Goals
Your goal must be clear and well defined. Remember, you need goals to show you the way. Make it as easy as you can to get where you want to go by defining precisely where you want to end up.
Set Measurable Goals
Include precise loads, reps, dates, and so on in your goals so you can measure your degree of success. Without a way to measure your success you miss out on the celebration that comes with knowing you have actually achieved something.
Set Attainable Goals
Make sure that it’s possible to achieve the goals you set. By setting realistic yet challenging goals, you hit the balance you need. These are the types of goals that require you to “raise the bar” and they bring the greatest personal satisfaction.
Set Relevant Goals
Goals should be relevant to the direction you want your training to take. By keeping goals aligned with this, you’ll develop the focus you need to get ahead and do what you want.
Set Time-Bound Goals
You goals must have a deadline. Again, this means that you know when you can celebrate success. When you are working on a deadline, your sense of urgency increases and achievement will come that much quicker.
3. Set Goals in Writing
The physical act of writing down a goal makes it real and tangible. You have no excuse for forgetting about it. As you write, use the word “will” instead of “would like to” or “might”. We have a “2016 Goals” whiteboard at the gym, start using it now!
4. Make an Action Plan
This step is often missed in the process of goal setting. You get so focused on the outcome that you forget to plan all of the steps that are needed along the way. By writing out the individual steps, and then crossing each one off as you complete it, you’ll realize that you are making progress towards your ultimate goal. This is especially important if your goal is big and demanding, or long-term.
5. Stick With It!
Build in reminders to keep yourself on track, and make regular time-slots available to review your goals.
A. Snatch from low hang (video)
Work up to a Heavy single
B. “The Admiral”
20 Burpee Pull-ups
20 Front Squats, 155/105 (from ground)
20 Box jumps, 24”/20”