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.

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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.

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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.

Preparation: 

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.

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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.

Practice: 

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.”

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S.M.A.R.T., Structured, Progressive Training = Results

In some circles the idea of progressive training is rather poo poo’d. While there is a case to be made for those whom choose to do as they wish rather than plan, I am a big believer in planning and preparation.

First lets start with a simple idea known as S.M.A.R.T., a method used for goal setting.

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I have rarely if ever met an athlete of any caliber whom did not wish to improve their performance. Whether this be a 1 rep max, a time related goal, etc. most if all athletes train with the idea of getting better. What I know the best athletes in the world is they all have a plan in place to do exactly this. There is little left to chance or error. Minuscule details and 100th’s of seconds can be the difference between gold and no medal at all. I believe this point is clearly evident in many sports especially observed in the Olympic events such as track and field, swimming, ice skating, skiing, gymnastics, etc. And what must also be noted is not always does the ‘best athlete’ or even the ‘best prepared’ athlete win.

The reason this topic came to my attention was a bit of self reflection. While I am not competing on a particular stage, I am always competing in the gym and training against myself. I have specific goals with easily measurable aspects and achievable outcomes available. All of these goals and potential outcomes require attention to detail and very specific programming. While there is room to play and have fun, this is just more part of the process and something enable as such. And just to be clear, achieving goals is fun.

So looking at my numbers over the last number of months and even couple years I have specific examples of measurable and achievable goals I have reached and continue to surpass to new goals which are as a result of prior outcomes.

Example 1 is the Kettlebell 1 arm Swing. For the past 3 years, nearly every Saturday I have done some sort of variation in terms of reps, sets and weight with this movement. The programming is done by our Coach Mark Reifkind and as he will tell you we PR nearly every week in some way or fashion. In laymen terms we are consistently improving our performance and it is backed in real effort and numerical statistics. And note we have successfully completed each test day over the length of this timeframe.

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Example 2 is the Deadlift. Since July of 2016 I started back on a deadlift program. It has been 6 years since my last program cycle which resulted in a PR of 560lbs. My current program is based of a specific rep number and total each week based of a percentage of my PR which I most recently achieved. At the end of my 5 week cycle I will attempt a new PR which at this point I have successfully achieved at the end of cycle. Note the last lines 455, 481.5 and planned PR attempt have yet to be completed at this time. What is important is that regardless I will do the work at 455 and 481.5 and take a 545 minimum attempt because this is the planned work and end of this cycle, specific, measurable, achievable, relevant and time bound.

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(Notations ex: 70% for 1 rep every 30 sec x 15 reps. The black numbers aka 7/19 is the date of the lift). What these numbers show is the importance of planning and setting realistic goals. Also, the first cycle was arbitrary meaning I choose to work off what I felt was reasonable considering my past and present. Cycle 2 I simply added 20lbs to each week sans week 4 where I wanted to feel a bit more weight as an specific adaptation. Cycle 3 (515lb) and 4 (535lb) are based of the cycle 2 and 3 PR’s respectively. This will be the case for cycle 5 and beyond.

Example 3 is Gymnastics. Currently I am following the gymnastics bodies foundations program. Since June of this year I have spent an average of 5 days a week training progressions and movements based off the programmed laid out before me. I have had to be humble and patient to allow my body to adapt to the physical demands and stressors of not only the current movements but what lies ahead. I have a specifics goals, with a measurable program which has set out achievable results. This program is far from easy, quite demanding on time and getting more so as I continue to improve. And, yes week by week I just get better setting more PR’s and most important improving my competence in the movements.

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The point of this article and the examples to show how Smart planning and programming in a progressive manner produces true results. Week by week, training session by training session I know I am getting better. This is not just by feel but by specific application of in terms of numerical performance, statistics and overall physical performance. Setting PR’s of week in and week out feels great and it is truly a testament to my training and the planning. And yes it is simple progressive resistance training based of real numbers. I realize this approach to movement and training is not the most appealing due to the structure, it does produce results.

A personal philosophy of mine is to simple to work to get a little bit better everyday in all aspects of my life. Having structure and goals helps to make this possible as does having a tremendous support system and coaching. As a coach myself I value the expertise of other coaches and thus use their wisdom and experience to help guide me along my path. The commonality amongst my 2 coaches is they both come from a gymnastics background and know and understand the value of structure, planning and preparation. The results speak for themselves.

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I love Kettlebells

I love Kettlebells

There reasons are numerous so let me start by saying that I am biased. Since 2002 when I was first introduced to the Kettlebell to current day they have been apart of my health and wellness program personally and professionally.

I have accomplished personally numerous goals  around strength and conditioning as a result of the kettlebell and with the kettlebell. But even beyond this is my professional success around teaching the Kettlebell to thousands of people in 1 on 1 and class settings. The success of my students brings me far more joy as I get to share something I am passionate about, believe and know my shit thanks to learn and training with the best of the best.

Even though I do not teach at certifications which I must admit is a bummer because they are amazing experiences. And, even though I have no direct affiliation with any organization I  am as passionate as ever to continue to share in the various platforms in which i am fortunate to do so. Especially thankful to Apple Computers and the community we have created for the opportunity to work with a stellar group of people and athletes.

So why else do I love Ketltlebells

  1. Work capacity. Hard to find a tool where one can move an object over a wide range of motion, with good mechanics, under duress and recover so quickly. It is amazing how my students push the envelope in terms of weight moved under time constraints. 45 Minutes of the on the minute work using the basics in various complexes and combinations with simple patterns produces enormous results.
  2. Recovery. It amazes me how these same students come multiple days in a row, multiple times a week. Again same basic movements in a varying patterns and yet they recover and perform as asked.
  3. Fitness personified. I know my crossfit friends can appreciate working under intensity and performing consistently day in and day out. These Kettlebellers are super fit.
  4. Limited injuries. work capacity, recovery, programming, efficient mechanics, intelligently designed tool that allows a person to use physics to assist with all the above.

Again I can on, but 14 years later my love and appreciation for Kettlebells only grows. So many to thank for helping me along this path to realization. And, I love seeing all the newly minted teachers sharing their education and passion and expanding awareness around the brilliance of the kettlebell. Even if it is just a part of a larger movement pool, it is a tool that will only help increase your likelihood of achieving your fitness and health goals.

Motivation

Motivation

Inspired by a conversation with friends I decide to look within myself to better understand what motivates me to train my body and mind.

I think back to my younger days as a youth into college and my early 20’s to 30’s and it was clear, I was an athlete competing in sports. This made motivation easy. But, truth be told I never understood when I was competing what it took to be my best. Because of this I never achieved anywhere near my potential. Today, through years of competing, coaching and training I have a much different understanding of what it takes to achieve ones personal best as an athlete.

First, I do not consider myself a competitive athlete in terms of competing in a sport. What I am is competitive within myself. I am interested in learning, exploring and experiencing all sorts of different fitness and athletic endeavors. Currently I am learning the sport of Weightlifting and have put a focus on these particular movements. Highly technical and skilled movements they take a tremendous amount of energy, time and focus which I am glad to dedicate. Because I am not competing in a meet anytime soon I continue to practice my yoga and others forms of movements.

One thing I have embraced is the idea of enjoying the process. As a friend said to me, we are healthy and fit and it is a privilege to be so, therefore we should train and explore. I could not agree more, it is a privilege to be of sound mind and healthy body.

Another aspect comes to be a role model for my patients, clients and students. I am a firm believer in actions more so than words. We are inundated with words these days with ample forms of content available. I, personally cherish forming relationships and the direct contact I have with people both as a student and a teacher/practitioner/coach. Therefore, as a student I reach out and do my best to learn from others in all forms of movement.

But I understand my true motivation is intrinsic. I do this for me, myself as I value and appreciate  the internal effects I receive from being disciplined, studied, and consistent. I value exploring the depths of my person inside and out. I value that I will one day be a role model for my wife Sara and I’s children. I value my wife and want to be healthy physically, emotionally and mentally in order to be the best friend, husband, father, partner possible. Movement not only keeps my physical body healthy but also my mental and emotional states of being. This is why yoga and meditation are so crucial for my well being.

Note, I am of the meditation concept along the lines of Vipassana. To quote Gil Forsdal “Insight meditation aka Vipassana is nothing more mysterious than developing our ability to pay attention to our immediate experience.” This is the idea of mindfulness or concentration/focus on the moment and the task at hand. For those of who train or have competed you most likely know of this feeling even if never described as such or understood in this manner. When I move I feel very connected to the moment and use it as a way to build my meditation practice.

This is why when I train I enjoy distractions. These distractions challenge me to stay in the present moment and focused on the task. I believe this is a valuable tool for any athlete to develop as 99% of the time you will compete in an foreign environment surrounded by all sorts of distractions. The athlete must not allow these to interfere with their task at hand.

It is conceivable that I will one day compete in a game, on a platform or in a race. Maybe it will be for fun or maybe it will be because of a higher goal of testing myself, whatever it is, it is the process and journey to the depths of myself that interest me most. Sure, I love seeing big numbers, feeling more fit, getting better, etc. these are absolutely wonderful experiences and things I believe that should naturally come with right action aka consistency, health, discipline and a good program design. Nothing beats the feeling of inner peace for me and the love I have for my family, my clients/patients/students and my simple peace that I am of a sound mind and healthy body.

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