New Years Resolution
Many of us use a New Year’s resolution to get back on track with working out or some sort of diet. New Years is a great time to establish new goals and set time lines for those goals. Many of you might have built up a lot of anticipation and excitement for a goal, but already feel defeated now that it is time to really commit. It can be difficult to make a plan that you can stick to. I’m going to give you a plan for staying on track.
1. Have an action plan. How are you going to realistically achieve the goals you set? Take time to figure out what you will need to do to reach your goals. Does this mean you need to work out 3 days a week? Do you need a nutrition coach and a track coach to help you reach your goals?
2. Find a partner or group committed to similar goals. You may also want to utilize a mentor or coach. Either way, choose people you would not want to disappoint to hold you accountable to the goals. There is nothing more invaluable than a good support system.
3. Talk with your mentor or coach about the real reasons you want to achieve the results. It’s not six pack abs, I bet.
4. Make an agreement. Write down your goals and action plan on a timeline that you know you can be successful at. You cannot rush the end result. Doing so sets you up for disappointment, which will lead to abandoning the goal. Sign your agreement along with your mentor, coach or partners.
You will find that a support system works tremendously well. With someone holding you accountable, you are more likely to do everything you can to reach the goals by the timeline in your action plan. If you get off track, you have the plan to get right back on track. Don’t be shy or embarrassed. Get in touch with your support system and keep moving forward. We all have things that derail us from our goals, but those infractions can help to make us stronger in the end when we persevere. Make 2015 the year that you crush all of your goals!
My goals and timeline:
400# Clean and Jerk (50# to go!) March 2015
300# Snatch (40# to go!) March 2015
Make the USA Bobsled team Fall/Winter 2015
My Weekly plan:
Monday: Lifting with a focus on power movements: Power Clean, Power Jerk, Power Snatch
Tuesday: Lifting from above the knee. Clean and Jerk, Snatch, squatting then sprinting w/ my mentor, Rob Gerczak
Wednesday: Sprinting form and some lifting technique work
Thursday: Lifting from below the knee. Clean and Jerk, Snatch, Squatting then sprinting w/ my mentor Rob Gerczak
Friday: 50% Snatch and Clean and Jerk to prepare for maxing out on Saturday
Saturday: Max out Snatch, Clean and Jerk and Back Squat
Sunday: Contact my track coach let him know how my week went. Rest and prepare for the next week