The new year is fast approaching and you’re thinking about taking your training serious next year. You reflect on the past year and conclude that as much as you’ve made improvements you could have done better.
Setting your goals the right way will speed up your process. Just writing down your goals will get you closer as your brain will unconsciously help you make an effort. But how do you set goals the right way?
I give you an example of an aerial invert to guide you through. You’ve probably already heard that your goals need to be
S pecific – describe exactly what you want to achieve, for example with an aerial invert describe whether you want your legs straight, into a static V or just foot on pole, are you starting it from a specific move or going into a specific move after, etc
M easurable – refers to any variables that you can compare – in the pole world as we work on a lot of skill this can be difficult at times to specify. With an aerial invert try thinking of things like extending lever ie leg positions, reps or part of a combo, etc
A chievable – think about whether it’s achievable – for example you have a shoulder injury and have to avoid hanging off your arms – until the injury is dealt with probably it’s not achievable
R ealistic – ask whether given the timeframe is it doable – if you can’t even climb but set yourself the goal of aerial inverting in 2 weeks is not realistic
T imebound – set a timeframe – you need to give yourself a deadline of getting your first invert
E njoyable – do you enjoy what you’re doing – if you like what you’re doing it’s a lot more likely that you’ll succeed as you won’t look at it as a chore. If you hate doing sit ups to strengthen your core then do something else that will have the same effect but you like doing
R eviewed – keep checking your progress – set aside time at a regular interval to see how you’re progressing, are the invert lifts you’re doing getting easier, can you do more, does your programming work, if not you need to think why not and make necessary adjustments
R elevant – try planning your goals focusing only on one thing at a time, for example if you want to work on your aerial invert, it wouldn’t make sense including back bend sessions as it’s not relevant for that goal, make that a separate one if you want to work on that too
Now that you refreshed yourself on the basics of goal setting you can go into more details about how to fit it into your training.
Pick your goals – don’t work on too many goals at a time. Focus on no more than 3. You can still list a few more and if you don’t feel like working on the main ones at least you have back ups.
Break your goals down into manageable chunks – For example sticking to the aerial invert example it can be broken down into stabilising to hang, compression and rotation. Think about what is hindering your progress. Can you hang comfortably engaging the correct muscles? If not, work on your rotator cuffs and back muscles, improve your grip strength, practice hanging on a bar, etc. Are you struggling with compression? Work on your core, practice compression exercises, strengthen your hip flexors, stretch your hamstrings, etc. If it’s the rotation that let’s you down, practice it off the pole, on different apparatus, etc.
Put a programme together – Once you worked out what component is that you need to work on you can put a programme together. Try to focus on the two main elements which are strength & mobility and skill. For example if your goal is an aerial invert you could start your session with some active flexibility and mobility exercises with a lacrosse ball focusing on the problem areas, then move over to some light rotator cuff exercises to get them fired up, then work on some skill drills, followed by conditioning the weak areas (core, back, rotator cuffs, etc) and finishing it off with stretching. Make sure that each session gets progressively harder and that you’re allowing enough rest to recover between sessions.
If you follow these steps I guarantee you will get closer to achieving that illustrious deadlift or rainbow marchenko…