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Goals

Do you have goals when you go to the gym? Do you just go to the gym and wing it? Or maybe you use the template that your physi-
cal education teacher gave you and all the other students in the class? The truth is that we all need goals and your programming
needs to reflect those goals. I am not knocking physical education teachers (my father was one and my brother is one and their jobs
are very important), but it is just too hard for them to come up with individualized programs for every student.

So first, you need to decide what your goal is. This will be different for everyone and may change throughout the year as you change
sports. While playing football you train to be explosive, basketball you train to be quick, and volleyball you train to jump higher and
have quicker reaction skills. My point is that each sport you are going to train differently for specific goals, so you shouldn’t use the
same programming all year long.

SMART goals are a good way to get started; Specific, Measurable, Achievable, Realistic, and Timely. Every goal should reach all of
this criteria. Write your goal down and break it down into smaller goals, being very specific. Make sure that you are able to measure
what it is you’re trying to achieve. For example, if you are trying to increase your vertical by 6 inches, you need to know what your
vertical is before you start, and check it again periodically to see your progress. Make sure that your goal is achievable and realis-
tic. Don’t say that you are going to bench 315 pounds in one month when your current bench is only 185 pounds. It’s not an attainable
goal and your timeframe is not realistic. Lastly, make sure that you give yourself a timeframe. This will keep you motivated through
the process and give you a deadline.

Now that you have your goal you can program your training towards reaching that goal. You can talk with your coaches, physical
education teacher, or find a trainer to make sure that you are on the right track. As long as you have used the SMART goal criteria,
and stay consistent and motivated, you will be able to reach your desired goals. This will make you a better athlete and teammate,
and also help prepare you for the real world.
Jon Ligrow
Ligrow’s 24 Hr Fitness
ISSA Certified Trainer

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