Efficient Summer Training through Goal Setting
Justin Johnson
Mental Edge Performance Advisor

June marks the start for many young athletes’ summer training. For most this is their off season, a chance to start a new and build speed strength and endurance in hopes that this three- month period will yield great results. However more often then not even the best intentions leave the athlete in only slightly better shape, and likely confused on whether or not what they have done will equal the results they set out to reach. The best way to eliminate this trend is set up a plan that will lead them to success. Below I will discuss three crucial skills around developing an effective and efficient off season.

What have you got?
In athletics and in life we have two types of personal currency Time and Energy. One without the other is useless and often times the mismanagement of the two leads to frustration, regret and confusion. Your first focus needs to be on how you can effectively and efficiently balance your time and energy. Managing this currency is a day to day process that requires you to keep your priorities in check. Discipline in this skill will set the athlete up for a greater chance of success in the next area, Goal Setting.

Begin with the end in mind
Each off season, or any period in which you hope to make gains or reach a goal, requires you to contemplate your desired results. When working with our athletes we call these the WANT goals. A few examples of want goals could be: shaving a second off your 40 time, gain 10 lbs. of muscle, or develop greater flexibility. These goals are often the easiest to think of and serve as a launching board for your off season for a number of reasons. First when you set a goal it gives you a target. That target forces you to look around and evaluate where you currently stand in the path of reaching your goals. For some this path is close and clear, for others it’s long and practically hidden. If unclear of where you are consult with a trusted coach, or family member who will give you constructive honest feedback, not a self-esteem boost.

The second, and most often misunderstood, portion of effective goal setting is what we call the DO goals. DO goals are simply the actions you have to take in order to get what you WANT. Although pretty straight forward this is where the young athlete typically gets led astray. There are two criteria that make up an effective DO goal: It must be something you have complete control over, and it must give you headway towards your intended target. For example if you are a sprinter hoping to shave time from your sprints you most certainly wouldn’t train by running 2 miles in hopes of shaving that time. A more effective use of your time and energy should be spent on start technique. Your technique is something you have complete control over, and by working on it you have given yourself the opportunity to move closer toward your intended WANT goal. DO goals should be compared to rungs on a ladder: each time you accomplish a DO goal it leads you closer up the ladder to your WANT.

If you can effectively manage your time and energy and organize your training around your intended results using WANT and DO goals you will have a great start to a quality off- season experience.