!!2021 GOAL BLUEPRINT!!
Every year, all around the world gyms are excited about all the new people that walk in wanting to work hard on their New Years Resolutions(Goals). Sadly 25% of people actually keep working on their resolution(s) past 30 days and less than 10% stick with it for the year. 2 large contributions are responsible for these small percentages. One is not having a S.M.A.R.T. resolution or goal and the other is not having accountability. Let's dive a little deeper into how we can increase those percentages. :)
S.M.A.R.T. Stands for SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC, and TIME-BOUND. All goals should meet the criteria for S.M.A.R.T. Doing this will create the blueprint to a goal and achieving it.
Specific: Defining what your goal is. We want to avoid generic language such as "I want to Back Squat more weight. "Yes that is a good goal to have, however we want to make it more specific and focused. Let's change it to " I want to Back Squat 600 pounds." Now we have a specific goal! Hold on, we are not done yet. How much do you want to Back Squat exactly!? Is that a realistic goal? Keep that thought on a side burner in your mind because we will get back to that.
Measurable: We need to be able to track and measure to see if you are getting closer to your goal. Remember the goal " I want to Back Squat 600 pounds." How are we going to track and measure that? Luckily we have SugarWOD to do that. Whenever back squatting in class or on your own, make sure to log it is SugarWOD or even in a journal. We just want to make sure that we can keep track.
Attainable: Many people get Attainable and Realistic mixed up. Attainable in this situation means do you have the tools and time to achieve your goal? Right now the goal is still "I want to Back Squat 600 pounds.". To achieve this goal some tools that are needed are: weights and a barbell to back squat, the time to do it consistently each week, and knowing how to properly back squat.
Realistic: This is often the bullet point of a goal that is half a$$ed and overlooked. The goal we have is "I want to Back Squat 600 pounds." Is that an impossible goal? Depends on the person. Let's say you currently have a 400# back squat and have been back squatting for 10 years. Do to how long you have been back squatting, PRs don't come as often as they used to. So a 600# back squat isn't the most realistic goal. Let's change the goal to "I want to Back Squat 450#. It is no where near the original 600# goal, however it is one that is still going to be challenging and realistic which will keep you working hard.
Time-Bound: Last but certainly not least, we need to put a deadline on the goal. This bullet point should also be realistic, so this needs to be carefully thought through. Having a set time-bound deadline makes it so you are more likely to stay focused and on the course. As mentioned earlier, if you have been back squatting for 10 years, PR's might take a little longer so let's make the deadline to be 4 months from now. Why 4 months? That gives you time to go through a few back squat cycles to retest your back squat to see if you are making progress and if you need to change up your strategy.
Our goal started out as "I want to Back Squat more weight" Not a bad start for a goal, we just want to make it bullet proof. After going through S.M.A.R.T the goal is now. " I want to Back Squat 450# in 4 months." Boom! Done! NOOOOTTTTTT. The last thing we need to do is make ourselves accountable. How do we do that? TELL SOMEONE AND RIGHT IT DOWN. Doing those two things will make it so you feel that good pressure to not give up and achieve the goal because you told someone who is going to check in on you.
To help everyone at Alpine stay accountable with their goal(s) we are turning the black board that is to the left of the TVs into a 2021 Goal Board. Take the weekend to think about what you want to accomplish in 2021 and then wright it down on the board with your name next to it. Simple yet effective because you will have all of Alpine behind you, supporting you and helping you to achieve that goal! :)