With new years right around the corner, I thought it would be a good opportunity to start focusing everyone on reestablishing some goals. This article highlights a very effective way to start the process. Remember, your ability to achieve success, regardless of what your individual goal is, is highly dependent on the quality of the goal setting process.

Goal-Oriented Training

Suzie Tuffey, Ph.D., NSCA-CPT
Like most individuals, you’ve probably heard of goal setting. Right? Goal setting is promoted as a tool that can be used to enhance performance—performance in sport, business, academics, and other life pursuits.

In fact, research provides overwhelming support for the effectiveness of goals. The setting of goals relates to improved performance. BUT (and this is really critical) just any goal and any goal setting process will not do. There are specific guidelines that should be followed to ensure that your goals are going to positively impact your performance. These include creating a goal map, focusing on the process, and inking it. Let’s look at how you can start using goals to enhance your athletic endeavors.

Create a Goal Map
Suppose you live in Raleigh, NC, and I told you that your goal was to get to Boise, ID, by driving your car. What do you need to get there? Put another way, how are you going to achieve your goal of getting to Boise? Well … first and foremost, you need a map. With this map, you can figure out the roads to take, markers along the way, distances—in short you can plan your path to Boise.

Let’s now apply this same idea to sport as a means of illustrating effective goal setting. Most athletes, competitive and recreational alike, have goals indicating where they want to be—20 lbs lighter, able to bench 240lbs, run a 10k under 40 minutes. Such a goal is a long-term goal. But equally, if not more, important is knowing how you are going to get there. These short-term goals serve as your road map to achieving your long-term goals. Short-term goals tell you what you need to do or skills you need to develop along the way to achieving your long term goal.

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A. for time

(2k) row

B. amrap 12 minutes

(10) Kettlebell Swings 2p/1p
(100m) sprint
(10) box jumps @30"/24"