Training, Goals, and The Lessons Learned along the Way

Training, Goals, and The Lessons Learned along the Way

Discipline: The desire to achieve is rooted in discipline.

Motivation will wane moment by moment, it is the consistent action of doing the work towards your goal that will help determine your success.


White belt to black belt mastery:  Process and building the foundation of success.

When it is our desire to learn we do so as a beginner. Through our studies and with a patient and disciplined approach we continue our growth. This takes us to new levels as represented in the color of our belts. But deep within the levels or belt colors lies lessons beyond what we see or experience or for that matter what the belt color might tell us or others. The true mastery is going beyond the lesson of the belt and observing and learning the deeper lessons being offered.


Teachers and being a student: The best teachers are students.

The best teachers have teachers. Even the master has a teacher. Yes it is possible to learn something from anyone, any situation. But learning from a master provides a level of understanding that goes far beyond learning in random situations and circumstances of daily life. Teachers have a wisdom that can help convey and teach lessons that go beyond the experience. Teachers can help to understand what is beyond say the movement or sport. Learning from an experienced teacher and being open minded like that of the white belt mentality will provide more wisdom than can ever be obtained otherwise.


When setting a goal it is important to be clear what it is you wish to achieve. To broad a goal and it will be difficult to set in place a plan and properly prepare. As the great coach John Wooden once said, ‘failing to prepare is preparing for failure’. Additionally preparation provides a number of other potential benefits when it comes time to achieve your goal. In cases of performance it can help alleviate many of the stressors aka much of the noise that potentially will hamper or hinder you potential. Understanding what lies in hand and ahead is a powerful way to set your minds potential and adjust your attitude to a place/vision of success.


Know your limitations:  We all have them regardless of what you may believe.

These limitations are an opportunity to empower oneself. They offer us a deep insight and understanding of who we are and what it is we need to be our best self. Respect the limits, know the limits, understand the limits and move within and beyond.

Become your best self, there’s nothing to achieve: 

Contrary to popular believe there is nothing to achieve other than that in which you have determined worth achieving. If you allow others to determine what is important you will not be living your truth but theirs. While we may see something another is doing or has done as a source of motivation it is important that it aligns with our true self, our true nature. In a world where everyones ‘achievements’ are easily shared it is easier to be distracted and become derailed. It is difficult to ignore what are some amazing human feats and the potential that exists, but it is crucial that we understand how these relate to us before allowing them to impact our direction and choices.


To be good we must learn, we must study, we must observe, we must listen and by all means we must take this into a daily practice. Practice must be clear and directed. One must practice with attention to detail and an open and critical mindset. Practice should not be taken lightly, it is the foundation of success. “All practice takes hard work but not all-hard work is practice.” Practice helps not only develop the skill but also the mindset of success.

It’s not always fun: 

Truth be told, training, practice, preparation and the process is not always enjoyable and it should not be. The essence is the moment, being present and be challenged. Moving the body and mind in a healthy way requires learning how to do so. Most skills take time and have a significant learning curve. Many of the tasks along this curve will be less than enjoyable and leave you wondering if its worth it. I can say that if it is important enough then yes its worth it. Its not always the goal that we are chasing but we don’t often understand this until we are deep into the process and training. As Bruce Lee famously said, “A goal is not always meant to be reached, it often serves simply as something to aim at.”



3 Aspects of Human Being Worthy of Daily Cultivation

There are 3 aspects of the Human Being worthy of daily cultivation; Body, Mind, & Breath. I will go one step further and state that these are a necessity.

Body: Movement is the key. Moving in a variety of ways is crucial, whether you do yoga, martial arts, Crossfit, run, climb, bike, hike, dance, etc. The key is move and keep learning new ways to do so. This will not only benefit the body, but the mind/brain as well.


Mind: I will sum this up purely from my personal perspective. Mind is attitude, perception, thought process, mindfulness, ones ability to see things beyond the social norms. Mind is and may be the most challenging of all. For me it is an understanding of life and what is happening in and around me at all times. It is being compassionate and remaining calm in the present moment. It is being mindful of those whom I am communicating with, relating too and thus not holding judgment. It is a practice cultivated through meditation, reading, body movement practices, interactions with others, and reflection. Consistency in this area is by far the most challenging as I have so many social norms, environmental norms that I developed at a young age when I had no concept of this aspect of life and how crucial it would become. I feel that for the past 20+ years I have been working to change patterns of my mind and through this time I have progressed far but as would be the truth, I am only at the beginning. 🙂 For this reason and many more I am placing more emphasis on this aspect of my being. For myself, for my wife, for my family, client/patients, friends and general encounters with strangers. I feel this part of me needs more attention to detail and more practice and time developing. I feel I have great strides to make and I am excited for this.


Breath: Breath is the essence of life, without it we will cease to exist. Breath is something we spend little time thinking of and we need to spend more time developing. Meditation and movement are to excellent practices which offer us a chance to develop our breath. And, these practices offer us 2 unique ways to do so. I believe meditation is the key practice as this teaches us how to calm the mind and body. Once learned one can then learn how to apply in different situations where a strong foundation and breath practice will serve. Examples include movement, stressful experiences and beyond. Yoga is an excellent practice for cultivating breath and breath within movement.


Components of Training, Forming a Strong Foundation

Below is a list of some essential components of training. As an athlete of all levels it is important that we have a strong awareness and foundation of these components. Training and competing is more than just showing up and doing the work. We must have rhyme and reason behind what we do. If not it is more than likely we will under perform, injury ourselves, burn out, etc. I like to think of training as a life long journey. Along the path it is likely that we will learn new methods, approaches, techniques, sports, philosophies and the like. Whatever it is we do it must be steeped and rooted in an underlying philosophical approach to success and integration. The foundation which we build is the key to the additions we will add throughout our life. Having a solid foundation is the key to building a strong and well integrated structure of varying physical activities, movements, sports, etc. Here are a few things that come to mind.


Elite level athletes follow the simple concept of progression. If your not progressing your digressing and in the world of athletics and in general this is a bad idea. Tudor Bompa does a fantastic job teaching how to program a progressive program for optimal performance. He gives you the framework and concepts. Additionally, it is my professional opinion that the conjugate method is the best for the majority of athletes who are in the lifting world of sport and athletics. This system was Developed and fostered in the old Soviet Union and popularized for good reason and measure by Louie Simmons of Westside Barbell. As the old saying goes, the proof is in the pudding, in this case the numbers. We must plan and execute for success and in order to do this we must have a system in place that addresses our strengths and weaknesses with the overall goal in mind. Progress does not happen by guessing and hoping, it is determined with an overall picture of the goal and the work that needs to be done to get there.

The definition of insanity is doing the same thing over and over again expecting the same results. In training this rings true. Again looking at progression and the conjugate method as an example of, they embrace the idea of change. It is crucial that ones program and movement is in a constant state of change. Variation, stimulating and learning new movements, changing weights, reps, rest, etc. Are all part of variation and progressive adaptation. For instance, one does not squat the same weight for the same reps and sets week in a week out. This would lead to a negative adaptation if continued for  any length of time. The body is like layers, it will build and add upon itself and will need appropriate stimulus to do so.
Pattern identification
We must understand that the body moves in patterns and sequencing. We have to understand what it is we are working to achieve and be sure to enhance that particular pattern and sequence with our training. Weaknesses must be known and addressed but we must never forget where our strengths lie in the process.
Your weakest link
The old adage says, one is only as strong as their weakest link. How true it is. If for instance you have weak hamstrings this will have a direct effect on your ability to sprint, squat, Deadlift, clean, etc. A program should honor the individuals strengths and weaknesses. The program should see the body as a pattern of sequencing with a chain reaction. If one of the links of the chain, or the sequence fails to fire correctly the body will be compromised and unavailable to attain true peak potential and performance.
Form and function matter
In order to function at your highest level and achieve maximal results from your efforts you need perfect form. This is especially true in sports like track and field, gymnastics, ballet, martial arts, etc. But it is also true in sports where we attempt to achieve max effort lifts such as Weightlifting, Power-lifting, and even Crossfit. If you move better you will be more efficient and this will enable more movement potential as you will expend less energy. These two principles flow together to form perfection.
Technique is key to success
As the above states, technique is the difference. If you look at sports other than Track, gymnastics, Weightlifting, etc. and take a look at Crossfit and its top competitors you will see they move heavier weights/loads more efficiently. This is due to their technical ability and law of specificity in training context. But as we discuss technique, even in Crossfit technique is the one of the key differences between the best and the rest. Just watch Athletes like Rich Froning and Julie Foucher.
Breath matters
Breath into your diaphragm activating your deep core muscles and creating a stable environment for your spine and his enhancing your “core strength”. Remember where you have ribs, you have lungs this means your breath circulates around the whole body. Coordinating breath and movement is another crucial aspect. You must learn and know how to breath for the movement. For instance with a squat, we inhale as we squat and exhale at or on the rise.
Rest is the missing link:
I love how people are really pushing the limits and testing human potential. From pro athletes, Crossfitters, Ultra Endurance athletes, etc. Humans are pushing into new areas of performance. Another key to optimizing this performance is rest. This includes sleep and rest days from training. The body and the brain need a break. If you listen carefully to your body it will tell you via a number of intrinsic and extrinsic factors it needs rest….I.e. Elevated heart, insomnia signs, low energy, poor appetite, injury, slow recovery, etc. A good program and coach will be sure to include rest into the plan and hopefully avoid these factors that signal towards overtraining.
Listen to your body
Yes, your body is really smart and it will clearly communicate to your brain what it needs. Most likely we fail to observe and listen and this gets us in trouble. This is less of an issue with elite athletes whom are being coached. The challenge I have seen is the non professional who is competing at a high level in sports like crossfit, triathlons, marathons, etc. All these sports almost allow one to overtrain easily simply due to variation.
Mind over Matter
Physical ability is one thing but the difference between great and good is in the mind. Training in itself is a process of mental preparation and training. The old saying goes that training should be harder than competition. This is certainly true as far as I am concerned. Competition has so many unknown and unfamiliar variables that present potential distractions, the last thing we want is too feel unprepared physically and mentally. Now, as a coach and athlete we should always understand and prepare for the unknown to minimize distraction and optimize performance, this also goes along with the mind over matter. It is not just physical!