July 30th, 2016 ‒ I have had a lot of conversation with athletes since moving to Springfield, IL and boy do I love it but most of the time they are quick and not much guidance. So, I’v been saying we need a goal board in the gym. Why, well ,“I” want to know your goals, I want you to know your goals and I want our members to know your goals because the gym is your support system and when times get tough they will be the ones to push you through. I have been trying to get another board so we didn’t erase Zack’s stuff but I walked into the gym one Sunday morning and BOOM the white board is clear for goals. Yaya, happy, happy, happy! This board will help keep you accountable and by establishing goals, your purpose for training becomes even clearer. Not saying you don’t train hard already but knowing there is something driving you, by nature everyone typically trains harder. For example, when I know I have a competition coming up, that morning at 4:30am when my alarm goes off and I don’t want to get up AT ALL, I GET MY ASS UP because I know if I miss my sessions I won’t be as fit as I could have been if I just got up. I realized as the board was filling up our members needed more guidance when writing things on the board because looking at many of the goals, they are very broad and not likely to answers each letter in S.M.A.R.T. So how to go about in writing S.M.A.R.T goals:
Bad Examples of S.M.A.R.T goal setting:
1. “Work on my Power Cleans” – Well, what needs work? How do you get better?
2. “Increase Endurance” – Umm… what does that mean? Try 16 rounds of Cindy, or sub 8 minute mile, so you have a specific, measurable goal that’s action-oriented toward your goal of improved endurance.
3. “Consistent Double Unders” – What exactly is consistent? How do we measure this objectively?
4. “Improve at gymnastics:” Re-phrase it as, “be able to perform 1 muscle-up on the rings* by June 1st.”
5. “Lose weight,” you might want to, “lose 5 lbs of body fat while maintaining muscle mass by June 1st.”
OK, so what are some good examples of goals?
1. “Attend five classes a week” – That’s a specific number that, assumingly, is only a mild increase from your current attendance.
2. “Add 40 pounds to my back squat” – Adding 40 pounds to a back squat in a year isn’t an unrealistic goal for most beginner and intermediate lifters. If you’d said you wanted to hit a double bodyweight back squat and you’re 100 pounds away from that goal, then maybe you should first re-assess.
3. “15 unbroken butterfly chest-to-bar pull-ups” – Talk about specificity. This goal nails it. It includes a number, a mechanism for performing that number and a specific type of movement.
Goal writing isn’t easy so I put together a worksheet that I will email you all if you want to rewrite your goals with a clear vision of how you are going to achieve them.