Ever heard the expression 'a goal without an end date is just a dream'?
This is true, not only for fitness based goals but for everyday life as well. If you have a goal but you don't set a date for it to be competed by then it's just a dream. If there is no end date, you could be chasing this goal forever and you may very well never reach it.
Being time bound to the goal is part of the SMART principle. By being time bound to a goal you focus all your attention on a specific point and it allows you to breakdown the steps along the way.
For example, you want to do 50 push ups in a row and you're currently on 10. Without a time restriction, you could make really good progress initially but when the progress starts to slow down your training may take a hit. It might even be an unrealistic goal, something that is slightly too far out of reach. However, if you know you've got to reach 50 by a particular date, you'll try everything possible to make it happen. By restricting yourself to a date you may set a more realistic goal, something that can be achieved.
Every year, I will set out a list of goals I want to achieve. Every goal follows the SMART principle and is placed strategically throughout the year. Some slightly easier ones at the beginning of the year, slightly trickier for mid way through the year and something that may initially seem ridiculous at the end of the year. Sounds slightly like I'm contradicting myself here doesn't it? But bare with me, I will use an example.
So two weeks before Christmas 2019, myself and the lovely Rich Cooper (the legend himself) had a week of 1 rep maximum testing at HQ to see what our max numbers were for bench press, squat and deadlift. I managed to get 500kg between the three lifts with a break down of 120kg for bench press, 200kg for deadlift and 180kg for squat. We then set about setting our goals for the same time next year. I decided that in 12 months time, I want to be able to lift 560kg over the three lifts with a 200kg squat, 230kg deadlift and 130kg bench press.
Now as many of you know, weight training is not linear just like trying to lose weight. You might have a spell of lifting more really quickly, or losing weight really quickly, before you start to slow down and plateau. You might not be doing anything differently but you may need to change something about your training or diet to keep the momentum moving forwards and progressing towards your goal.
So... 60kg increase over the next 12 months. Sounds like a lot of extra weight and anyone that lifts, as most of you do, realise how much extra weight 60kg is when you are lifting your max weights. This initially sounds very difficult and bordering on the verge of too far out of reach, but let's break it down a little further. By halfway through the year, in June, I'd expect to be halfway... 30kg up on my old lifts. Sounds more reasonable but still slightly out of reach. Let's break it down even further. 60kg would be an extra 5kg per month between the three lifts (starting to sound more reasonable) or 400g per lift per week. Boom, 400g per lift per week, now we're talking.
Not only have I got my final, long term goal by moving backwards throughout the year, I've been able to set medium and short term goals too. My year is starting to take shape and motivation levels are already increasing. I'm looking forward to the year ahead.
As you probably remember, I mentioned the SMART acronym earlier and you're probably still wondering what that stands for;
S-pecific
M-easureable
A-chieveable
R-ealistic
T-ime-bound
All goals need to follow these steps to make them work. Lets re-visit my end of year goals to walk you through the steps and explain further how you can use the SMART principle next time you're looking to set goals.
Specific - I have a target, in number form of what I want to reach. To make a goal specific, I personally find that a numbered target is most useful, for example, my 560kg total. It doesn't have to be lifting based, it could be something along the lines of 'I want to lose 5% body fat' or 'I want to run 5km in under 30 mins'. All three of these goals have specific targets and they are specific to the person setting them. Try to avoid using generic goals as they won't suit you and most likely hinder performance.
Measurable - Again using the examples from above I will explain how to make a goal measurable. To make your goals measurable you must make them quantifiable. Returning to the goal of running 5k in under 30 minuets. This is measurable as you will know when you have run 5km in under 30 minuets.
Achievable - The whole point of goal setting is to challenge AND motivate you to reach a target or complete a particular task/set of tasks. If you set your goal out and it is too challenging it can cause excess stress, demotivate you and decrease your chances of reaching said goal. Remember if you're just setting a long term, end of year goal, if it doesn't initially seem very difficult, it's probably not challenging enough. This doesn't mean you need to set yourself the goal of running a marathon if you've never run before but a half-marathon? That is definitely doable.
Realistic - realistic goals are key to motivation. 'I want to run a world record marathon time' is probably a little too ambitious for a first time runner. Don't get me wrong ambition and drive are the leading traits we are looking for when it comes to doing our best but maybe start with something more realistic, like running a couch to 5k. Don't forget, you don't just have to have one goal for the year. Your end of year goal could be the half marathon. Mid way through the year could be running your first competitive 10k and your short term goal for the first quarter of the year could be to run your sub half an hour 5k. Very realistic targets.
Time-bound - time to turn your dream into a goal! Saving probably the easiest until last, it's TIME (had to get a pun in there somewhere) to get an end date on those goals of yours. By putting a time stamp on these goals you have set them in stone and made yourself accountable to reach your targets. No one particularly likes deadlines, especially when it comes to having to perform at the end of them, but as humans, it's something we all need.
Why am I saying this now, during lockdown? Surely that's the worst time to be setting goals for the rest of the year when we don't know what's going to happen?
Well you could be right but at the same time, hear me out and you might just get a second wind as it were and see your motivation fly through the roof.
So as we all know, we've got AT LEAST another two weeks of being in a lockdown state. Why not use that time to smash a goal... here's a few examples
'By Sunday the 10th of May, I want to run 5k in under 25 minuets'
'By Sunday the 10th of May, I want to be able to compete 10 press ups in one go'
'By Sunday the 10th of May, I want to have gone out for an evening walk after work 10 times'
Like I said earlier, your goals are meant to be specific to you, the ones above are to get the ball rolling and help you think about what you want to achieve over the next few weeks. Once you have nailed this first one, try setting one for a few months later maybe around September and then another for December. A short, medium and long term goal. Something to plan and aim for in a time where we don't necessarily have much structure or anything to look forward too.
Remember guys and girls, just because lockdown was forced on us, doesn't mean it has to be doom and gloom. It can be a very productive time, you can set and reach goals and you will come out the other side! Now more than ever is a time to get some focus bak in our lives and deliver on some personal targets - not only will you instantly become more motivated with a target in mind, you'll have a purpose and drive to want to succeed. I will personally be preparing for the football season to kick off again. We've had a date confirmed for the professionals to start training again, so our season can't be that far away. Last year we had our first friendly fixture on the 1st of July, therefore I will be training for that date, making sure I'm fit enough to play some competitive football once again.
Get a target, set a date, HUNT THAT GOAL
Ryan
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