Notes

(Print this page and begin to set up your own goals)

Setting Goals
  The difference between a highly successful athlete and an average one is goal setting. In fact, the athlete with average ability who sets clear, realistic and focused goals can often achieve greater success than the gifted athlete who does not set goals.

Setting goals is a skill that needs to be developed. This page is a pretty good guide to setting goals the right way. Once you have set your goals, you will need to develop habits that will support your goals. In other words, you must develop a plan and then put your plan into action. The great American psychologist William James is noted for his famous principles on habit functions:

Make an assertion of WILL.

Make an emphatic START.

Never permit an exception to occur.

Seize every opportunity to act upon your resolution.         

Fancy language, I know. In essence, you set a goal that you desire more than the air you breathe, decide that you will begin pursuing this goal today, never take a break until your goal is accomplished, and take every moment of the day as an opportunity to pursue your goal. If you follow these suggestions, you will form a habit that will be very tough to break.

The first step in developing a goal is visualizing what you want to achieve. You have to be able to sit, close your eyes, and see yourself as the person/athlete you want to become. The next step is to take a pad of paper and begin to write out your goals.

You should break your goals down to Long Range (or Season) goals, Monthly goals, Weekly goals, and Today's goals. These goals might look like this:

This Season: Win the State title at 145 lbs.

This Month: Win the Times Leader Tournament

This Week: Pin my opponent from X who beat me last year.

Today: Score 10 takedowns in live wrestling, escape from bottom within 5 seconds, continue to master half nelson series, outwork everyone in the room.

 The next critical step is to learn to Focus on your goals. Here are some great suggestions from strength coach Mike Mahler (www.mikemahler.com):

Using "Visualization" And "Triggers" to enhance workout performance. One of the main reasons why many people have lackluster workouts is because of lack of preparation. If you just walk in the gym casually and start your workout, it is not going to be anywhere near as productive as it could have been with proper mental preparation. Part of being mentally prepared is knowing exactly what you are doing at the gym before you start your workout. Moreover, you should know what the goal is and be fired up to achieve the goal. In other words, achieving the goal should mean something to you.

In addition to being mentally prepared taking a few minutes to practice "visualization" before you start training will work wonders. Close your eyes and walk yourself through the workout from start to finish. Imagine yourself accomplishing all of the sets and reps and the feeling of accomplishment that comes with it. Imagine how great you feel after a solid workout. Senior RKC and Full Contact Fighting Champion Steve Cotter said in an inteview that when he really practiced "visualization" techniques before a match he was unstoppable. Steve is in good company, as top MMA champion Frank Shamrock has said the same thing. He likes to imagine the fight in his mind before it happens. He imagines every move his opponent will make and what he will do to win the fight. Just as champions take their matches seriously, you should take your workouts seriously. Once your practice "visualization" techniques often enough, you will have feelings of deja-vu at each workout. In other words, you will feel like you have already done the workout successfully and this success mindset will carry over to your workouts.

Another technique that you can use to increase the odds of a successful workout is to apply a "trigger" before a workout (or match) . This is some kind of ritual that you do before each workout. It has to be something unique that you will notice such as clapping your hands forcefully before each workout. It could be pulling on your left ear three times before you start. Be creative and find something that works for you. Whatever it is keep it to yourself. There is no reason for anyone else to know. The last thing you need is some negative feedback from some fool that wants you to be a failure like he is. Now do not just do a "trigger" before any workout. Wait until you have a great set in which you feel unstoppable. Right after the set, do your "trigger." Now do that "trigger" before every workout. It may take a while for you to notice a difference and you may even feel silly doing what seems like new age nonsense. Take a leap of faith and stick with it and you will be surprised with what happens.

Imagine if every time you entered the wrestling room your mind was clearly set on your workout goals. They might look like this:

Score 10 takedowns on my opponents.

Learn a new technique and try it at least 10 times in live wrestling.

Lead the team in conditioning and strength training.

Be first in every sprint

Stay after practice 15 minutes to drill takedowns.

I can promise you would improve far more quickly than an unfocused athlete. Moreover, you will gain much more satisfaction from your workouts. You will enjoy what you are doing because you own your success. It's no longer what the coach is telling you to do; it's your workout.

In summary, set your goals, write them down, visualize and trigger, and make your pursuit of excellent a habit!