- Setting SMART goals
- Training with all out intensity
- Keeping a log book of your training
You may be asking yourself how do these 3 things ensure that I become the strongest most conditioned individual I want to be. They will do this through the following. Whilst everyone would love to be able to take a pill that would strip fat and build muscle the unfortunate truth to the matter is that the only thing that will deliver these results is serious hard work. Therefore in order to keep yourself working at a level that will continue to drive results you need to firstly set some goals. By not setting goals you will only fall short of what you could truly become. When setting the goals stick to the SMART principle:
S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely
These things are vitally important as they are what will help drive you to phenomenal achievements. Let me give you an example. A poor goal would be:
"I want to compete in my first powerlifting competition this year."
Notice that this goal only has one of the 5 principles, that is that it is attainable. there is nothing specific or measurable in this goal. A SMART goal would be:
"I will compete in the "x" powerlifting competition on the "x" date and will lift a total of 540kg's."
Note that this goal is specific to which competition, is measurable because you have set a target - 540kgs, this should be attainable if you train right for it and based on the lifters current strength levels should be realistic and because the date of the meet is included it also allows for it to be done in a specific time frame.
The next fundamental once you have set your SMART objective is to train with all out intensity. As was suggested in the opening the philosophy of how you want to train is in essence irrelevant if you don't push yourself hard enough. The key is to continually push for more weight or more reps. If you do this then your muscles have no other option but to get stronger. Without going into the principles of periodization and cycling etc if a lifter continually strives to push for more weight or more reps with a given weight then you are training with the required intensity.
The third and related fundamental is keeping a training log. The reason this is related is that there is no way you can cheat yourself particularly in choosing which weight to use if you have been recording them then you have no way of trying to convince yourself that the weight on the bar is more than you lifted last time. By keeping the log it acts as your conscience and it is always on hand to ask the question of yourself as to wether you are pushing yourself or not.
If these 3 fundamentals are adhered to throughout your years of lifting then it should a successful lifting career.