TRAINING 101: Goal Setting

Goal Setting

All athletes should regularly utilize goals in their training program. Goals are essential to our progress therefore the skill of goal setting should be highly developed. What is the proper way to set a goal?

Here are a few guidelines for setting goals.

1. Figure out what you want to accomplish. The goal must be specific. I want to bench more weight is not a good goal. Now, I want to bench press 300 pounds six months from now is an excellent goal. You must be specific with your goals.

2. The goal must be realistic. For example: If you are a novice powerlifter, a goal of squatting 1000 pounds next year might be a little unrealistic. Set your standards high but always choose a goal that is attainable.

3. After deciding what you want to accomplish you must come up with an action plan that will help you achieve it. Develop a training regimen that you believe will allow you to reach your goal.

4. Goals must be measurable. Describe your goal in terms that can be clearly evaluated.

5. Set a date for achieving your goal. This is typically easy for the competitive athlete if an event is approaching.

6. Write your goal down! It isn’t a real goal if you don’t write it down.

"By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own." --Mark Victor Hansen

Goal setting is the method by which a person identifies what he/she wants to achieve. Goals have to be set before an athlete can put together a training regimen. Without goals your training has no direction.

You should have short term and long range goals. The long range goals should be set first. Decide where you want to be in 5 years. Next, the short term goals can be set and will serve as building blocks that help you achieve the long term goals. All of your goals shouldn’t be related to how much weight you want to lift or how far you want to run. Many of your goals should focus on the training process. For example: You may want to set a goal of not missing any workouts during your next training cycle or doing cardio work 3 times a week. Process related goals are essential.

As we said previously, goals must be realistic but don’t be afraid to think big. Set your goals high. Believe in yourself! Don’t underestimate your capabilities. Once you begin the goal setting process you will quickly notice improvement in your confidence level and it want take long for you to see results. Visualize yourself achieving all of your goals. Albert Einstein said, “Imagination is more powerful than knowledge. If one advances confidently in the direction of his dreams and endeavors to live life which he has imagined, he will meet with a success unexpected.”

 But remember…..

“What you get by achieving your goals is not as important as what you become by achieving your goals”. -- Zig Ziglar

Keith Payne CFT, CSN, YFS
http://www.functionalstrengthsystems.com/

Charlotte Arthritis Walk

TRAINING 101: Visualization / Mental Imagery

Seth Edwards

Charlotte Arthritis Walk

Another successful weigh in.

Overweight in the US

Arthritis Walk

Winston Salem Fat Loss Group

WATER

Yesterday Evening in Marion, NC

FSS BOX SQUAT CLINIC STATESVILLE, NC

We had a great time yesterday at the American Renaissance Middle School in Statesville, NC. We conducted an FSS Clinic on Box Squatting. Thanks to all of you who came out and participated. We enjoyed working with the youngsters and as always we learned a lot. Hope you picked up a few helpful things as well.

Keith Payne

Always try to learn from everyone......

I just successfully completed a Youth Fitness Specialist course with the International Youth Conditioning Association and received my certification yesterday. I was very impressed with the information provided and am also very excited about the organization that Brian Grasso has put together.
I was introduced to the IYCA through Joe Kenn's website. I have known Joe for many years and have respected his views on training / conditioning. When he gave such a good review of the IYCA on his website I decided to get involved myself. I'm glad I did.

Keith Payne

STRENGTH TRAINING "OVERVIEW OF METHODS

Check out this article written by Rob Wess.

STRENGTH TRAINING "OVERVIEW OF METHODS
http://www.functionalstrengthsystems.com/TRAINING_METHODS.doc

TRAINING 101: RECORD KEEPING

RECORD KEEPING

Essential for the Athlete

Most every successful athlete I have known has kept detailed training records. Why do you think that is? I think one reason is it seems to hold you accountable. If you know you are going to write everything down you will be less likely to skip a workout or slack off.

A training log helps you keep up with your progress and can play a huge role in keeping you motivated. Thirdly and maybe most important, you can track what has worked and what hasn’t. This gives you an excellent tool to use as you construct your future training plans.

How do you go about recording your training records?

Most people will not remember workout details a day or two later so I would advise you to record information in your log during your training session or as soon as possible after a workout. Obviously your log needs to be portable. Records can be kept in a notebook. Some folks will even use their blackberry / phone or some other technical device.  Many athletes will transfer information from paper to an Excel or Word document on a computer later. I have noticed many people are recording their workouts on message boards, blogs, Twitter and FaceBook. It’s up to you to decide what is convenient for you.

What should you record in your training log? Well, you certainly should record the basics such as exercise, duration, repetitions, distance, and so on depending on your training.

Listed below are a few suggestions:

1. Date and Time you start the workout.
2. Where your work out takes place.
3. Training Partners
4. Exercises
5. Order of Exercises
6. Sets and Repetitions
7. Weight or (Distance if you are running/walking/throwing/swimming etc.)
8. Rest time between sets and repetitions
9. Length of workout. (start time and finish time)
10. Mood, Energy Level, etc.
11. How much sleep you had the night before.
12. Daily Food Intake / Supplements
13. Bodyweight (before and after workout)
14. Body measurements (periodically)
15. Comments and/or Notes

How detailed you get with a log is up to you although I would recommend more detail than less. It is also critical that you be very accurate with your records. Your log should reveal information pertaining to your goals. Remember this information will be critical to your future training plans and ultimately your future accomplishments.

Lastly, a training log is worthless if you do not study what you have recorded and apply that knowledge in the future!

Keith Payne

FUNCTIONAL STRENGTH SYSTEMS

Training 101: Multi Joint Exercises

Multi Joint exercises should always be the foundation of your training regimen.

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